Food bloggers, social media influencers, and magazines that are typically relied on for nutritional information often promote so-called eat healthy.
Many proponents of this concept promise benefits such as weight loss, glowing skin, and improved energy.
The fundamentals of a healthy diet include choosing natural, nutrient-dense foods and avoiding processed and refined foods.
Adopting a “clean” approach to eating can lead to an overall healthy lifestyle and weight management. However, some interpretations of healthy eating can have unhealthy consequences.
In this Honest Nutrition feature, we explain what a healthy diet is, its potential benefits, and its risks. We’ll also look at the latest research on healthy eating.
Healthy eating is a movement that has rapidly gained popularity over the past decade. Although many people commit to eating a healthy diet to become healthier and lose weight, there are
In general, “
While the term likely appeared with good intentions, the lack of clarity surrounding it leaves it open to interpretation, which may mean that some adherence could go too far.
For example, some may choose a less restrictive approach and follow healthy eating habits similar to those described in the
However, others may be more restrictive and eliminate foods such as dairy, gluten and sugar. They may also limit the number of food ingredients and avoid foods processed with antibioticspesticides and growth hormones.
A study published in the journal
Although definitions vary among respondents, most respondents classify healthy eating as eating whole or unprocessed foods, including raw foods, natural foods, and foods without artificial flavors or additives.
Of those surveyed, 70.8% identified healthy eating as healthy. In contrast, 18% identified elements that were both beneficial and harmful, meaning it could cause eating disorders.
Another study published in
The study found that women who followed dietary advice from healthy eating sites were more likely to meet dietary guidelines for fruits, meat and meat alternatives – such as legumes, eggs, nuts and seeds – than women who did not follow the advice of healthy eating sites. construction sites.
There were no statistical differences between groups regarding vegetables, dairy, grains, or discretionary foods.
However, the study also found more dietary restrictions among those who followed the sites’ dietary advice, suggesting the potential for obsessive eating habits. It is also unclear whether the advice given came from a credible source or followed evidence-based guidelines.
In addition, a study published in the
All of the above studies suggest the need for further research to clarify the potential risks and benefits of a healthy diet.
Focusing on a healthy diet can be beneficial because it reduces sodium, sugary drinks and ultra-processed foods.
A version of a healthy diet that includes a nutrient-dense diet of whole grains, fruits, vegetables, nuts, and healthy proteins can adequately nourish the body while promoting overall health and weight management. weight of an individual.
Although there are no scientific studies linking a healthy diet to health benefits, some research links the difficulties of eating a balanced diet, typically avoided by healthy eaters, to chronic diseases.
For example, a large study published in
The ultra-processed foods studied included reconstituted meat products, salty snacks and frozen dinners.
Additionally, the
The healthy eating movement’s lack of clarity regarding dietary recommendations can lead people to classify some foods as “bad” and others as “good,” without solid evidence to support this labeling.
This puts pressure on individuals to eat a certain way and can lead to a harmful obsession with healthy eating.
According to National Eating Disorders Associationa healthy diet, similar to a diet, increases the risk of orthorexia nervosa (ON), the strict avoidance of foods that a person perceives as unhealthy. This can include additives, non-organic foods, and processed foods.
THE Diagnostic and Statistical Manual of Mental Disorders, 5th edition,
It is important to note that there is a difference between orthorexia and dietary restrictions. While some people may avoid certain foods for ethical, religious, or health-related reasons, people with orthorexia have obsessive thoughts about their eating habits.
Plus, choosing grilled chicken over fried chicken or spaghetti squash over pasta doesn’t mean healthy eating has gone too far.
As long as a person’s diet includes foods from all food groups, there is no cause for concern. A healthy, balanced diet is the best approach, regardless of the diet an individual follows.
Although obsessing about healthy eating isn’t healthy for the mind or body, it’s important to eat a healthy, nutrient-rich diet. There are ways to find a healthy balance between healthy eating and healthy eating without fear or restriction.
For example, a nutritious diet may include frozen and canned products. However, when choosing canned or frozen foods, avoid added sodium, sugar and syrups.
Not all processed foods are necessarily bad, nor should they be completely eliminated. In fact, most foods sold in stores today are treated to some extent.
To ensure nutritional needs are met, follow evidence-based food and beverage recommendations, such as those outlined in the
- vegetables of all kinds and colors
- fruits, with an emphasis on whole fruits
- cereals, at least half of which are whole grains
- diary, including low-fat or fat-free milk and cheese or lactose-free versions
- protein foods, including lean meats, poultry, eggs, seafood, nuts, seeds, soy products, beans, peas and lentils
- oils, including vegetable oils and oils in foods such as nuts
The guidelines also suggest limiting added sugars, saturated fats, sodium and alcoholic beverages.
Because the definition of a healthy diet varies widely from person to person, there is no research to prove that it has more benefits than other diets.
While some may follow healthy eating habits and allow moderation, leading to great success, others, vulnerable to eating disorders, may be at risk.
A harmful obsession with restricting certain foods or food groups can put a person at risk of malnutritionsocial isolation and overall mental distress.
It appears that the existence of unqualified individuals giving incorrect advice on healthy eating may put individuals at greater risk of developing disordered eating habits.
With this in mind, it is important to always speak to a qualified dietitian or nutrition professional whenever questions arise regarding healthy eating.
