Many people attempt to start a healthy diet at least once a year yet have no idea where to start or how to be successful. As a chiropractor and mom of four, I often see the impact of nutrition on physical health, energy levels, and overall well-being.
Whether you’re trying to start a healthy diet or have a healthier lifestyle, the food you eat plays a significant role. Rather than thinking of a diet as a one-time thing, we need to start making small lifestyle changes geared toward a healthier version of ourselves every day.
If we did this, there would be no extreme dieting because we’d have a general healthy diet and then an extra healthy diet once a year or so. This would be in the form of a cleanse or detox type of diet. Does that make sense?
Let’s unpack why eating healthy is challenging, why it’s crucial, and what it truly means before diving into actionable steps to help you start a healthy lifestyle without feeling overwhelmed.
Why Is It So Hard To Eat Healthy?
In today’s fast-paced world, convenience often trumps nutrition. Processed foods are quick, affordable, and marketed as the solution for our busy lives.
Diet culture and conflicting information about what is “healthy” can lead to frustration and confusion for most of us. We purchase foods we think are healthy only to feel duped when we find out they are not.
As a result, it’s easy to feel paralyzed when making food choices. Add in emotional eating or family preferences, and starting a healthy diet can seem nearly impossible.
Try not to get frustrated and realize this is a marathon and not a sprint. I have long since learned that in order to feel my best, I need to be consistently learning about what food I am eating, where it comes from, and what’s in it.
Reading ingredients and understanding ingredients is a daunting task. My general rule is not to buy anything that has ingredients I am not familiar with. If you are new to all this and want to know where to start, check out my post on Bad Ingredients In Food.
This is where simplicity wins. While it will be hard at first to give up some of your convenient go-to’s, the payoff will be tenfold in how you and your family feel.
But Why Is Eating Healthy So Important?
The old adage “you are what you eat” holds a lot of truth. What you put into your body fuels your energy, supports cellular repair, and helps prevent chronic diseases.
Poor nutrition has been linked to inflammation, fatigue, and poor metabolic health. Our body needs nutrients to function. Honestly, it is quite miraculous how resilient the body is that it can still function after being pummeled with fast food and sugary drinks day after day.
Dr. Mark Hyman is an amazing resource for all things health-related. This podcast episode is a great start to uncovering the truth behind diets, health, weight loss, and caloric intake.
There are so many resources on his website that are full of great information. Check out this article What I Eat For Health And Longevity.
A good analogy here is probably a plant and its soil. If you garden or have plants in your house, you know how important the soil is. Even for the most resilient plants, crummy soil will prevent them from thriving and, in some cases, producing fruit.
If our bodies are the plant and our diet is the soil, you can see how important it is for us to provide the right nutrients so our bodies can thrive and grow and ultimately fight off disease.
A healthy diet supports mental clarity, better sleep, and emotional resilience—key factors for a fulfilling life and an ultimately healthier lifestyle.
What Does Eating Healthy Look Like?
Eating healthy doesn’t have to mean rigid rules or a complete overhaul of your diet. At its core, it’s about nourishing your body with whole, minimally processed foods that support your goals.
Think colorful vegetables, lean proteins, whole grains, and healthy fats.
It’s about balance, variety, and listening to your body’s needs rather than adhering to a one-size-fits-all plan.
Now that we’ve laid the groundwork, let’s break down how to make healthy eating more approachable, one step at a time.
1. Start Small
The idea of completely transforming your diet overnight can feel overwhelming, so don’t try to do it all at once.
Start with one or two manageable changes. Maybe you swap your afternoon chips for a handful of nuts or add a serving of vegetables to your dinner. These small steps can create a ripple effect over time.
Pro tip: Focus on “crowding out” less nutritious foods by filling your plate with nutrient-dense options rather than cutting everything “unhealthy” out at once. For example, if you love pasta, start by adding a side salad or mixing in vegetables to your dish instead of eliminating it.
Adding a vegetable with every meal will have a profound effect as it adds much-needed fiber to your diet that will help bind the nutrients from other foods and help everything to pass through your digestive tract more easily.
2. Set Goals
Setting specific, realistic goals can provide direction and motivation. Instead of vague intentions like “I want to eat healthier,” aim for actionable goals such as “I’ll prepare lunch at home three days a week” or “I’ll drink 8 glasses of water daily.”
Break these goals into smaller, attainable milestones. When you hit them, celebrate your success. Over time, these achievements will build your confidence and help you stay consistent.
3. Hold Yourself Accountable
Accountability is key when starting a healthy diet. Find ways to keep yourself on track, whether it’s journaling your meals, using an app to track your nutrition, or sharing your goals with a friend or family member.
One of my patients found success by checking in with a group of like-minded friends weekly. They shared recipes, talked about struggles, and cheered each other on. Accountability doesn’t have to be formal or rigid—find what works best for you.
4. Remember Your Why
When motivation dips, as it inevitably will, reconnect with the reasons you started. Why do you want to eat healthier? Perhaps it’s to feel more energetic for your kids, support your body as it heals, or prevent health issues that seem to run in your family.
Write down your “why” and keep it visible—stick it on your fridge, your phone background, or in your planner. This reminder can help you push through tough days and maintain focus on your long-term goals.
5. Have a Plan
Planning is a powerful tool when it comes to eating healthy. Without a plan, it’s easy to default to less nutritious convenience foods. Start by planning your meals for the week and making a shopping list.
Batch cooking or meal prepping can save time and ensure you always have healthy options on hand. Even small acts of planning—like packing snacks for a busy day—can make a big difference in sticking to your goals.
Pro tip: Stock staples like frozen vegetables, canned beans, and whole grains so you can whip up quick, healthy meals even when life gets hectic. There are many freezer meal plans out there, but my all-time favorite is the Family Freezer.
She does an awesome job of giving you tips to prep and gives away SO MUCH free stuff, like tons of free recipes. I have had great luck signing up for her meal prep classes and then using the recipes from there.
6. Spend Time Learning
Most people jump into eating healthy by following what someone else told them and they never bother to learn about what they are eating.
To truly take control of our health we need to know more and care more about what we are putting into our bodies.
Educating yourself about nutrition can demystify healthy eating and help you to make informed choices. However, it is very hard to know where to start.
Take a look at the resources I have listed at the end of this post for ideas of where to start. Just googling ‘nutrition’ is probably going to give you a generic AI response that is not helpful at all.
Conclusion: You’ve Got This!
Eating healthy doesn’t have to be a monumental task. By starting small, setting achievable goals, holding yourself accountable, staying connected to your “why,” planning ahead, and continuing to learn, you can make meaningful progress without feeling overwhelmed.
Take-Home Action Steps:
- Choose one small change to make this week. Whether it’s adding an extra serving of vegetables to your meals or swapping soda for water, start somewhere manageable.
- Set a specific goal. Write it down and track your progress.
- Find an accountability partner. Share your goals and check in regularly.
- Reflect on your “why.” Keep it in focus when challenges arise.
- Plan one or two meals ahead of time. Make a list and shop with intention.
- Learn something new about nutrition. Start with a book, blog, or conversation with a health professional.
Remember, this journey is about progress, not perfection. Celebrate your victories, learn from setbacks, and know that every step forward is an investment in your health and well-being. You’ve got this!
Resource List
Books:
Good Energy by Casey Means
Genius Foods by Max Lugavere
Food What the Heck Should I Eat? by Mark Hyman
Websites:
