{"id":3795,"date":"2025-08-27T10:12:30","date_gmt":"2025-08-27T14:12:30","guid":{"rendered":"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/?page_id=3795"},"modified":"2025-10-16T14:01:22","modified_gmt":"2025-10-16T18:01:22","slug":"nutrition","status":"publish","type":"page","link":"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/weight-management-education\/healthy-habits\/nutrition\/","title":{"rendered":"Healthy Eating"},"content":{"rendered":"\r\n

Fuel Your Goals With Simple, Satisfying Meals<\/h2>\r\n

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Eating well doesn\u2019t have to be complicated. Food is fuel, but it\u2019s also comfort, tradition, and culture. Instead of strict rules or cutting out whole food groups, focus on building sustainable habits around meals that nourish both body and mind.<\/p>\r\n\r\n\r\n\r\n

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What to Aim For<\/h3>\r\n\r\n\r\n\r\n

Cook with others:<\/strong> Involve your partner, roommates, or children in cooking. It increases buy-in and can become a meaningful family habit.<\/p>\r\n\r\n\r\n\r\n

Balanced plates:<\/strong> Aim to include 3 food groups, like lean protein (like beans, fish, tofu, or lean meat), fiber-rich carbs (like brown rice, sweet potatoes, or whole grain pasta), healthy fats (like avocado, nuts, or olive oil), and plenty of vegetables.<\/p>\r\n\r\n\r\n\r\n

Meal prep for the week:<\/strong> Choose 1-2 days per week to batch cook meals or ingredients. Store meals in portioned containers to grab and go, or freeze for later.<\/p>\r\n\r\n\r\n\r\n

Cook once, eat twice:<\/strong> Double recipes and freeze half. This reduces decision fatigue and keeps you prepared on busy days.<\/p>\r\n\r\n\r\n\r\n

Make healthy swaps:<\/strong> Try Greek yogurt instead of sour cream, or roasted chickpeas instead of chips, quinoa instead of rice, etc!<\/p>\r\n\r\n\r\n\r\n

Increase cooking at home:<\/strong> Save time and money, and increase variety of foods eaten by increasing cooking at home by 1-2 days per week.<\/p>\r\n\r\n\r\n\r\n

Hide or avoid bringing home ultra-processed snacks.<\/strong> Out of sight, out of mind works<\/em>.<\/p>\r\n\r\n\r\n\r\n

Limit distractions:<\/strong> Sit down, avoid screens, and limit distractions while eating. Enjoying your food helps you feel more satisfied, science shows.<\/p>\r\n\r\n\r\n\r\n

Restrictive diets don\u2019t work long-term.<\/a><\/strong> While plans like intermittent fasting or low-carb diets may cause temporary weight loss, most people regain the weight.<\/p>\r\n\r\n\r\n\r\n

Mediterranean diets<\/strong>, especially those rich in fruits, vegetables, and legumes, are sustainable and support long-term health.<\/p>\r\n<\/div><\/div>\r\n\r\n\r\n\r\n

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Copyright \u00a9 2011, Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard T.H. Chan School of Public Health,\u00a0www.thenutritionsource.org<\/a>, and Harvard Health Publications,\u00a0www.health.harvard.edu<\/a>.\u200b<\/p>\r\n

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Myths and Facts<\/h3>\r\n\r\n
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Myth:<\/strong> Eating fat makes you fat.<\/p>\r\n<\/td>\r\n

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Fact:<\/strong> Healthy fats like those in nuts, avocado, and olive oil are essential for satiety and hormone balance. It\u2019s excess calories overall, not fat alone, that lead to weight gain.<\/p>\r\n<\/td>\r\n<\/tr>\r\n

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Myth:<\/strong> Carbs should be avoided.<\/p>\r\n<\/td>\r\n

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Fact:<\/strong> Whole grains, fruits, and vegetables provide important fiber and nutrients. Refined carbs and sugary foods should be limited, but not all carbs.<\/p>\r\n<\/td>\r\n<\/tr>\r\n

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Myth:<\/strong> Healthy food is always expensive.<\/p>\r\n<\/td>\r\n

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Fact:<\/strong> Planning meals, buying seasonal produce, and cooking at home can make healthy eating affordable.<\/p>\r\n<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\n\r\n

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Food Security Support<\/h3>\r\n\r\n\r\n\r\n

Help accessing nutritious food<\/h4>\r\n\r\n\r\n\r\n