What do doctors think healthy eating actually looks like?

Diet culture, social media, unrealistic body standards and the normalisation of disordered eating have all sadly combined to skew a lot of people’s idea of what ‘healthy’ eating really means.

Quite often their mind goes immediately to calories, carbs and deprivation. The countless articles promising to ‘cut belly fat in just three days!’ and ‘lose a dress-size in a week!’ have nothing to do with health, and the sooner we realise health and looks don’t go hand in hand, the better off we’ll be. 

So, what does healthy eating look like? 

What are healthy foods?

The short answer is that it looks different to everyone, but with some common threads. 

One of the pitfalls of fad diets is that they create the idea of ‘good’ and ‘bad’ foods. While it’s true that some foods will nourish your body more efficiently than others, the psychological impact of separating foods by morality has been well-studied, with research showing that most restrictive dieters end up gaining all (or more) of the weight back, not to mention suffer issues with self-esteem and self-worth as a result. 

A more balanced way to look at food is to see everything as neutral – it’s the way we engage with it that determines the health benefits we gain from it.

Tips to eating healthy

There are three steps you can implement today that will actively contribute to your health – without a diet shake in sight. 

1. Start with science (and ditch the pseudo-science)

Before you get to morning teatime, it’s likely you will have encountered a host of people and products attempting to give you ‘health’ advice. Your colleague who’s just started the Keto diet, your Instagram algorithm showing you ads for edible collagen or the back of your morning muesli bar which promises to make you feel more vibrant than ever. 

The only person who you should be taking health advice from, however, is your doctor. If it’s been a while, make an appointment to get a full blood count done and check your BMI (body mass index), so you can get a scientific understanding of your current situation. You can then work with your doctor to achieve whatever goals you might have.

We also offer a range of blood tests that can help you understand what is going on in your body.

2. Intuitive eating trumps restriction

The term ‘intuitive eating’ has gathered momentum in recent years and for good reason: studies have shown that if you listen to your body and eat when you’re actually hungry (as well as stopping when you’re satisfied), it can increase both your mental and physical health.

If you restrict what you eat to try and lose weight, it can actually lead to other health problems such as reduced fertility and weaker bones.

3. Variety equals vitality

Adding a wide range of fresh, nutrient-rich foods to your plate can increase the health benefits of your meals without changing much else. InstantScripts Medical Director Dr Andrew Thompson says it’s important to understand just how wide-ranging the health impacts can be. 

“Eating a balanced diet is associated with innumerable health benefits,” he explains. “Including reduced risk of serious conditions such as heart attack, stroke and diabetes. A healthy diet can even improve your sleep and overall mental wellbeing.”

If you would like to speak to one of our Australian-registered doctors about your health, we are available seven days a week.

This article is written by Bek Day, a writer and journalist with over 15 years of experience in the health and lifestyle space.