A Guide to Healthy Eating - 7 Foods for Thought

What a way to start off the post, with one of the most cliché quotes of all time. It is often very true though as healthy eating being in better shape can make you feel more at ease mentally.

Anyways, does your diet look something like this?

If it does, you’ve come to the right place.

Healthy eating is one of the most important aspects of self improvement and just a better life in general. However, it is something that most of us completely suck at, to be frank. I’m willing to bet that you see countless just filling their body with so much crap and continuing to get heavier and heavier despite all the weight they gain. This is the basis of the modern obesity epidemic that is sweeping the west.

According to https://www.cdc.gov/, as of 2023, 41.9% of adults in America are obese. According to https://www.gov.uk/, as of 2023, 63.8% of adults in the UK are obese or overweight.

That is unbelieveable, and not in a good way.

1 of the 2 main contributors to this epidemic is a poor diet, the other being a lack of exercise (but that’s a whole other post). There is one factor that both these contributors can be boiled down to and it’s the primary cause for all of this:

Laziness and a lack of discipline

A lack of discipline (read more about discipline and 6 other healthy habits here) leads to laziness which will lead to bad habits like the diet shown above. This will start you down the path of becoming so fat you’ll have to buy 2 plane seats because your giant stomach doesn’t fit in 1 (I don’t sugarcoat, get used to it).

For this reason (and many others), healthy eating is so important. That’s why in this guide, I’ll be giving you 7 healthy foods to try, why they’re good for you, and, if applicable, some meals to try them in.

But first, let’s go over why you should put down the candy in favor of the greens (man I sound like that one uncle we all have).

The Effects of Unhealthy Eating and The Benefits of Healthy eating

For a lot of people, the extent of their knowledge on this subject is as follows:

Unealthy eating = bad

Healthy eating = good

That’s it. And it’s evident that this knowledge isn’t enough with the current obesity rates. Speaking of those, let’s get the bad stuff out the way first

Effects of Unhealthy Eating on Your body

Weight gain. Let’s start with the most obvious one. Everyone knows that eating junk food leads to gaining weight, yet people still do it for some reason.
Skin Problems. Eating carb-rich foods can lead to blood sugar surges. These surges will result in acne, which is very common among teens.
Poor Dental Hygiene. This is very common with fast foods. The excessive amounts of sugar and carbs lead to the production of acids that can greatly harm the teeth.
Memory Problems. Many studies have shown that eating junk food leads to various cognitive issues. It also affects the ability to learn.
Nutritional Deficiency. A diet revolving around unhealthy eating will result in your body lacking a lot of nutrients you would other have if you did have a healthy eating diet. The lack of nutritional foods in your diet will result in a higher risk of chronic diseases and an overall weaker immune system. It’s mainly for this reason that having a healthy diet is so important. These unhealthy foods are damaging you more than you know

Seems pretty bad right? All the more reason to start healthy eating as soon as possible. Speaking of that…

1. Chicken

Honestly, any meat could go in this first section but I picked chicken because it’s my favorite (and it’s just the best). Chicken needs no introduction, you all know what it is and you all know how good it is too. Not only that, but it’s also incredibly versatile. You can eat chicken wings, drumsticks, breasts and so much more. No matter the dish though, chicken always has one consistent aspect – it tastes amazing. Aside from the taste though why should you eat chicken?

Benefits of Eating Chicken

A common theme with junk food is that it tastes really good. Despite this though, it’s terrible for you. That’s why many refer to it as “a devil in a dress.” However, chicken tastes even better than junk food (in my opinion) and has some amazing benefits, check them out:

Stronger Muscles. Chicken is high in protein, which is a source of amino acids. Amino acids are responsible for building muscle tissue in our bodies. When paired with a good workout, you’re gonna be building some decent muscle. This will be perfect for your self improvement journey.
Better Mood. Chicken contains an amino acid known as tryptophan which is linked to higher levels of serotonin, a hormone that makes us feel good and will result in a better mood.
Great Food for Weight Loss. This will be a common advantage. Meals full of protein make us feel full easier even when we aren’t as full, which promotes weight loss.

It’s important to note that eating stuff like Chicken Nuggets may not provide some of the benefits above due to the additional ingredients.

Nutritional Values for Chicken

Most people aren’t interested in this but for those who are, I found this chart on https://cheatdaydesign.com/:

Meals

When it comes to meals, chicken is perhaps one of the most diverse foods out there. The possibilities for a meal inlcuding chicken are endless. However, I will provide you with some meals that are easy to make and taste amazing.

Curry

Speaking of diversity, our first meal is curry, which originated in India.

In the simplest terms possible, curry is a dish that includes chicken and rice coated with a sauce that is seasoned with spices.

However, that definition hardly does it justice. There are so many different types of curry it’s honestly a lot to take in. Many of the types just stick to the chicken and rice basics while many others include a lot more than just chicken and rice.

Here are some of the most popular types of curry that you can try today:

Chicken Tikka Masala. This dish is basically the curry version of bread and butter. It’s the most popular curry dish and the taste certainly lives up to the hype. It’s not that spicy either which makes it easy on the mouth and the perfect dish for newcomers to try out. If you want to try your hand at making it, here’s an easy to follow recipe I used myself: https://www.jamieoliver.com/.
Chicken Korma. Another one of the most popular curries, korma is also one of the mildest curries available. What’s weird about Korma is that it tastes spicy but it doesn’t burn. Korma goes more for flavors like cinnamon and cardamom instead of the black peppers a lot of curries go for. Here’s a recipe for it that I found (just ignore the site name the recipe is real good): https://www.hairybikers.com/.
Jalfrezi. Jalfrezi is certainly not as mild as the two previous curries. It’s quite spicy. It’s not reaching crazy hot levels but it is a substantial amount of spice. It includes your classic chicken and sauce combo along with a few vegetables and some green chilli peppers which are prominent throughout the dish. Here’s a recipe for it that I found (yes, it’s the same page) : https://www.hairybikers.com/.
Vindaloo. If you’re willing to take on the vindaloo challenge, get ready for one long night on the toilet. The vindaloo is one of the hottest curries in the world. It originated from Goa and it was based on a portuguese dish named ‘carne de vinha d’ahlos’. Here’s a recipe for it if you’re up to the challenge: https://www.chilipeppermadness.com/

Chicken Drumtsicks

You know them, you love them, they’re chicken drumsticks.

Chicken drumsticks have to be one of the most popular dishes when it comes to chicken and it’s no surpise why. They’re easy to make and they have the potential to taste amazing. Notice how I said that they have the potential to taste amazing rather than just saying that they taste amazing? This is because they’re a really hit or miss food when it comes to how good you are at making them.

You either know how to cook them well or you don’t (I’m looking at you high school lunch ladies)

Thankful, here’s a site with multiple recipes for them that you can use: https://www.taste.com.au/

Kebabs

Arguably one of the best foods to eat during the summer in my opinion. There’s nothing like chilling in the warm sunset while eating a nice kebab. I know some weirdos refer to them as skewers (seriously who does that), but either way, they’re still amazing.

It isn’t just chicken you can put on them either, you can also use other meats like steak. However, I personally think chicken is the better option due to it being less chewy. Regardless of whatever meat you go for though, just having the meat won’t exactly taste stellar. That’s why it’s important to add complimentary ingridients like peppers or other greens as it enhances the taste and it helps out with healthy eating too which is perfect for self improvement.

Here’s a recipe that I found, it even comes with a video: https://cooktoria.com/

2. Dark Chocolate

I know what you’re thinking “Woah, I can eat chocolate and be healthy at the same time? SCORE!” Unfortunately for you, dark chocolate isn’t exactly everyone’s favourite food. Its taste ranges from kind of bitter all the wya to so damn bitter you feel like you’re gonna pass out. That being said, it is the healthiest chocolate as well as the worst tasting chocolate. Healthy foods have a tendency to do that.

So yeah, dark chocolate is pretty good for you. That doesn’t mean you should go and eat an entire bar at once, that’s overboard and dangerous to your health. The recommended amount per day is around 30-60 grams of dark chocolate per day, according to professionals.

Now let’s see what kind of benefits those 30-60 grams can provide you.

Benefits of Eating Dark Chocolate

Nutritious. CHOCOLATE can be NUTRITIOUS?!! What a world. Dark chocolate contains many important nutrients such as iron, fiber, magnesim, copper, and manganese. These nutrients all contribute positively to overall health and well-being
Full Of Antioxidants. Dark chocolate is packed with antioxidants such as flavanols and polyphenols which help combat free radicals (unstable atoms that damage cells) in the body. These antioxidants have been linked to many potential heart benefits and reducing the risk of various diseases.
Mood booster. Dark chocolate contains compounds that stimulate various “feel good” hormones. It also contains small amounts of serotonin, which act as a natural antidepressant. When eaten in moderation, this makes dark chocolate the perfect addition to a healthy eating diet to power your self improvement.
Better Skin Health. Back to the antioxidants. free radicals are also responsible for causing aging and the antioxidants contained in dark chocolate are perfect for combating aging which will result in better skin health.
Blood Sugar Regulations. Dark chocolate has a lower glycemic index level than milk chocolate and most other sweets. This means that it won’t cause a rapid spike in blood sugar levels. Just remember to eat it in moderation otherwise, that wouldn’t exactly be considered healthy eating.

Important Notes

This is where the “meals” section would be but that won’t really work well with chocolate, unless you wanna throw dark chocolate on pizza (oh god I’m gonna throw up imagining that). So instead I was gonna do a section about the best brands, then I realized you can’t really go wrong with brands aside from a few things I’ll menton here so here we are.

If you want to get the most health benefits out of eating dark chocolate, then make sure you find a make that has minimal added sugar or any artificial additives like these flavored variants. You’ll also want to start eating it at around 70% coacoa and slowly work your way up. Going right into 90% or 100% won’t exactly do you any favors. I have eaten a tiny chunk of 90% dark chocolate before and it was more bitter and intense than a whole square of 70%, so be careful.

Another thing to note is that while dark chocolate is a great addition to a diet catered to healthy eating, it shouldn’t replace anything within that healthy diet. You’ll still need to focus on eating a wide range of healthy and nutritious foods like fruits, vegetables, whole grains and lean proteins. Just saying that you’re eating healthy because you eat a couple squares of dark chocolate a day, isn’t exaxtly a healthy diet or mindset to have.

3. Olive Oil

I’m really stretching the definition of food with this one. I mean it does go well with many meals and you do technically eat it??

Who cares it’s great for a healthy diet so I’m including it.

Olive oil is an oil that is extracted from the fruit of the olive tree. It’s a staple ingredient in many Mediterranean dishes and it’s been enjoyed by many for centuries thanks to its culinary and health benefits. These benefits mainly stem from its rich taste and the antioxidants and healthy fats that it contains.

On the culinary side, olive oil is used for sautéing (using a small amount of fat in a hot pan to cook), grilling, baking, dressing salads and adding flavor to various dishes. It’s well valued for being able to enhance the texture and taste of various foods.

On the health side, well you know what time it is

Benefits of Eating(??) Olive Oil

Anti-Inflamatory Properties. Olive oil contains natrual anti-inflamatory compounds, such as oleocanthal and oleopein, which have been shown to help reduce inflamataion in the body. Chronic inflamation is linked to various diseases such as cancer and many cardiovascular conditions so olive oil is a great way to reduce the risk of those diseases.
Heart Health. Here we are yet again. Olive oil contains many monosaturated fats (such as oleic acid) which are known to have a positive effect on heart health. Regular consumption of olive oil is known to reduce the risk of heart disease as well as improved blood pressure control.
Brain Health. The antioxidants and healthy fats contained within olive oil have many positive effects on the brain. These positive effects include improved cognitive function, improved memory function, and a reduced risk of neurodegenerative diseases like Alzheimer’s.
Good for Weight Management. This may come as a shock to some as olive oil is very calorie-dense. The healthy fats inside olive oil can help to promote controlled eating, satiety, and will overall stop you from overeating. This will allow you to better control your healthy eating diet and avoid getting too greedy.
Skin and Hair health. The antioxidants and healthy fats are once again at it. Apparently, if you apply it to your skin, it can help protect it from environmental damage and improve its elasticity. It can also help to improve the hair’s health and it’s overall appearance. So now you know why all the guys in the memes love o oil themselves up.

Types of Olive Oil

This subject is extremely confusing for one reason that I’ll be getting into shortly. But for now, let’s go over some of these types:

Extra Virgin Olive Oil. This is the highest quality and least processed version of olive oil. As a result, it’s the healthiest version of it. Extra virgin olive oil is made from pure, cold-pressed olives and has low acidity levels (no more than 0.8%). It’s considered by many as the best kind of olive oil and is the kind that I recommend you try.
Virgin Olive Oil. Very similar to extra virgin as it’s also derived from cold pressing. The main difference between the two is the higher acidity levels in regular virgin oil (up to 2%). The flavor is also slightly more mild compared to EV and it has various uses in cooking.
Pure Olive Oil. As the name implies, pure olive oil undergoes processing to help remove any impurities. The taste is also way more neutral than the two previous types. It’s mainly used for cooking and frying.
Light Olive Oil. Light Olive oil has a milder flavor and a brighter color. The “light” in the name refers to that. It’s mainly used in dishes that require a more subtle taste.

Ok here’s where it kind of gets confusing. There are 2 sets of types of olive oil. I guess you could say that one is the type of oil and the other is the type of olives (pretty sure that’s accurate). I just went over a few of the oil types, now let’s do the olives:

Arbequina. This variety originates from Spain and it produces a mild and fruit oil with hints of almond and apple. This results in a fruity taste that isn’t that bitter. You’ll find it used a lot in salad dressings and mild-flavored dishes.
Picual. These olives are once again native to Spain and are best known for their robust flavor and the peppery finish that they provide. They also have a fruit taste however this time the taste is a lot stronger. They are often used in drizzling and cooking.
Koroneiki. These ones actually aren’t from Spain this time, they’re from Greece. They also have a strong and fruity flavor (I’m seeing a pattern here). It’s used heavily in Greek cuisine and the fruit flavor is accompanied by a spicy and peppery taste.
Frantoio. Frantoio olives are mainly grown in Italy and they’re prized for their rich and balanced flavors. The oil that comes from it is often described as herbaceous and full of a fruity aroma (I mean olives ARE fruits I guess).
Leccino. Also originating from Italy, leccino olives produce a smooth and delicate oil with a mild flavor. It has a (you guessed it) fruity taste that is combined with almond and a light flavor of artichoke and tomato. This creates a predominantly sweet taste that can be used to balance out many dishes.

4. Eggs

I know that writing this section is gonna bring me great pain.

It’s no secret that eggs are one of the best foods you can include in a heathy diet. They’re practically perfect for healthy eating.

But MAN do they taste terrible (to me they do). I honestly wish that I liked them but I just don’t. It sucks.

Anyways. Eggs are arguably one of the most versatile foods ever. Not only do they go really well with many meals, but they’re also frequently used as ingredients in baking. It is thanks to this versatility that they’re such a staple of the culinary world.

They also provide some great health benefits, let’s check them out.

Benefits of eating eggs

Great Source of Protein. Eggs contain all 9 essential amino acids that the body needs to build muscle. It is for this reason that eggs are one of the very best sources of protein out there (why do I have to dislike them…)
Full of Nutrients. Eggs are also packed with so many nutrients. These nutrients include vitamins (such as vitamin A, vitamin D, vitamin B12, and folate), minerals (iron, zinc, selenium), and antioxidants (such as lutein and zeaxanthin). These nutrients have numerous health benefits across the body.
Bone Health. The Vitamin D in eggs is great for calcium absorption and bone health. Eggs also naturally contain calcium and phosphorus which are great for naturally maintaining bone and teeth health.
Eye Health. Eggs contain many antioxidants that accumulate in the retina of the eye. These antioxidants (lutein and zeaxanthin) reduce the risks of age-related macular degeneration, which is a leading cause of vision loss and blindness in older people.
Brain Function. Eggs contain an essential nutrient (I know, another one) known as choline. Choline plays a crucial role in brain development and function. It’s involved in the synthesis of neurotransmitters and is very important during pregnancy for fetal development. Overall, choline is super good for your brain.

Dishes

Being one of the most versatile foods, there are a variety of dishes you can use eggs in, let’s check a few out.

Hard-Boiled eggs

While hard-boiled eggs technically aren’t a meal, I still felt like I should include them.

Hard-boiled eggs are eggs that have been cooked by being immersed in boiling water until the white and the yolk have solidified. While many people chose to eat them on their own, they also make a great complement to many meals like salad. It is for this reason that they are so popular.

Here’s a recipe I found for you to make them: https://www.simplyrecipes.com/.

Scrambled Eggs

You probably expected these to show up, and for good reason.

Scrambled eggs are made by whisking eggs with a little bit of milk or cream and then cooking them in a pan until they’re fluffy. Many people add extra bits to scrambled eggs like vegetables or meats but the core dish stays the same. Regardless, they’re still perfect to complement a healthy eating diet full of nutritious foods.

Here’s a recipe for them: https://www.thespruceeats.com/

Omelets

I have terrible memories of eating these at school lunches. Thankfully, if made right, they actually taste pretty decent.

Omelets are made from beaten eggs cooked in a frying pan or skillet and they are incredibly popular. They’re typically folded over a variety of fillings to create a (hopefully) delicious meal. They also come in many types with the French omelet being particularly popular.

Here’s a recipe for them: https://www.delish.com/

If all this one day blows up, I swear to y’all I’ll try to eat an egg.

5. Strawberries

We’re now going from one of my most hated foods to one of my favorites.

Words cannot describe how much I love strawberries. They’re basically the perfect snack, taste amazing, and are really good for you, unlike the unhealthy foods like sweets and chocolate bars that many other people eat for snacks. What I find weird is that people mainly eat all these unhealthy foods is because of how good they taste. But I personally think that fruits like strawberries taste way better in taste and healthy eating (that part is kinda obvious). I still can understand the appeal of unhealthy foods though but it’s a shame so many people flock to it.

Unlike these unhealthy foods though, strawberries are extremely nutritious foods and are (once again) perfect for a healthy eating diet, let’s see why.

Benefits of Eating Strawberries

High in Vitamins and Minerals. Strawberries are especially high in vitamin C, which is essential for immune function, collagen production, and antioxidant activity. Strawberries also contain high amounts of vitamins A, K, and some B-complex vitamins. On the minerals side, strawberries contain potassium, manganese and folate. This all makes strawberries perfect for healthy eating.
Blood Sugar Regulation. Yeah, I’m starting to see patterns among the benefits. Strawberries have a low glycemic index which makes them great for regulating blood sugar levels, just make sure to consume them in moderation.
Better Digestion. Strawberries are a great source of dietary fiber, which supports healthy digestion. This is thanks to fiber promoting regular bowel movements, preventing constipation, and feeding essential bacteria in the gut.
Full of Antioxidants. Yep, they’re back. Strawberries are also full of antioxidants. They are great for combating free radicals, protecting cells from oxidative stress, and preventing various chronic diseases.
Weight Management. With their high water content and low caloric content, strawberries are great for weight management and healthy eating. The fiber in strawberries also helps make you feel more full and reduce the chances of overeating.

6. Carrots

Oh boy, we’ve finally made it to the vegetables.

It’s no secret that vegetables are some of the best foods for healthy eating, however, many people aren’t huge fans of that. That’s why I picked the most universally liked vegetable, for your sake (and for mine).

I personally believe that carrots are the best-tasting vegetables. They’re also pretty versatile and you can do a lot with them. It’s hard to make them feel out of place in a meal unless you put them on a pizza or something. Since they’re vegetables, they’re naturally healthy and nutritious. Let’s see what health benefits carrots provide (probably the same ones as every other time).

Benefits of Eating Carrots

The Antioxidants Are Back. The antioxidants are actually what give carrots their vibrant orange color. At this point, you know what to expect. They fight free radicals, reduce the risk of chronic diseases and make you healthier overall.
Oral Health. Woah a new one, that’s nice. Eating carrots promotes saliva production, which helps maintain oral health and prevent tooth decay. The natural fibers in carrots will also help with this.
Anti-Inflamatory Properties. The antioxidants and phytochemicals in carrots will help reduce inflammation in the body and this will help prevent various chronic diseases.
Cardiovascular Health. The antioxidants and phytochemicals such as alpha and beta-carotene, lutein, and lycopene have been linked to a reduced risk of cardiovascular problems.
Good For Hydration. Carrots contain lots of water which are (obviously) good for hydration. Hydration is essential for standard bodily functions and dehydration can result in feelings of dizziness, tiredness, and an overall lack of energy.

Dishes With Carrots

Carrots go well with many dishes, throw them on the side of almost any dish and it’ll almost always go with it. However, I still have a few common dishes that people use carrots in.

Salad

That’s right, some salads exist that are primarily made up of carrots. I hadn’t heard of it until just recently so I’m guessing it may be the same for a lot of others too. Although it isn’t that surprising when there aren’t many salad enjoyers these days (seriously guys eat a salad).

Here’s a recipe for a carrot salad: https://www.simplyrecipes.com/

Stew

Carrots are pretty versatile, and this is evident when it comes to stew.

Carrots taste great when raw, but cooked carrots also taste amazing, especially in a stew. Carrots are a staple aspect of any good stew in my opinion and they add so much flavor to an already great dish.

Here’s a recipe: https://www.onceuponachef.com/

Carrots and Humous

This isn’t really a dish but you can’t go wrong with carrots and humus. I eat these as a snack all the time. They’re a great snack for healthy eating and are a great addition to a diet full of nutritious foods. I highly suggest you try to eat them for a snack instead a bag of sweets.

7. Cashew Nuts

I’m gonna start off the final section with a question. Did you know that cashews come from a fruit (if you know, you know)?

Just like in the first section, any kind of nut would be great in this section (except salted peanuts, they’re kinda unhealthy). The only reason that cashews are here is because they’re my favorite type of nut. They taste so good and I often find myself snacking on them while writing blogposts for the site.

Not only that but they do indeed appear on this post so it’s time to hear the same health benefits all over again.

Benefits of Eating Cashew Nuts

Packed With Protein. Cashew nuts are a great way to build muscle and advance your self-improvement thanks to the crazy amount of protein packed within them. The percentages of protein in cashews are roughly the same of those packed in some meats. This means that if you take 100g of some meat and 100g of cashew nuts, then they’ll have similar amounts of protein.
Full of Nutrients. Apart from protein, cashews are also packed with nutrients perfect for healthy eating. These nutrients include copper, zinc, and phosphorus, as well as vitamins B6, E, and K.
Blood Sugar Control. Cashews have a low glycemic index level compared to other foods and other nuts. This means they cause a slower rise in blood sugar levels after eating. This makes them a great choice of nut for fighting diabetes or those just trying to lower their blood sugar levels.
Bone Health. Cashews are full of minerals like magnesium, phosphorus, and calcium. These 3 minerals are all great for keeping your bones strong and healthy. This can help you prevent conditions like osteoporosis and other bone diseases (dunno if that’s the right word for it).
Weight Management. While cashews have a lot of fats, most of those fats are healthy fats (not the ones you find in all those sweets I know some of you eat). Those healthy fats combined with proteins and fibers help promote healthy weight management, perfect for healthy eating.

Final Thoughts

If you’re still trapped with an unhealthy eating diet, you gotta stop man. You may think that it may not affect you because you’re young or something. You probably even say that you’ll “Start healthy eating later”. You ain’t gonna. “Later” will soon become never. So start now.

If you’ve been trapped with an unhealthy diet for a while, then you can still turn this around. Unhealthy eating will often make you feel more tired and will not benefit you in any way. Imagine how good you’ll feel about yourself if you pull this one off. Switching to a healthy eating diet will do wonders for you no matter how you look at it. I don’t want to hear your excuses, start eating more nutritious foods today and cut out unhealthy foods today.

Start healthy eating today, you can do this.