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Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

How to Eat Healthy In 5 Simple Steps

Of all of the options available to improve overall health and lose weight, healthy eating is the tried and true method that produces long-term results, every time. The trick is learning how to modify your existing diet using small changes that allow you transition gradually.


Sooner or later, all dieters stumble upon the well-concealed truth that healthy eating remains the only tried-and-route route to weight loss success. However, because the healthy eating philosophy is not as cut-and-dried as overly prescriptive fad diets, it can leave aspiring weight losers wondering how exactly they can reap the benefits of healthy eating from their own diets. Learn how to eat healthy and live well using the following steps.

Read the Fine Print

One of the easiest ways to learn how to eat healthy is to prevent unhealthy foods from ever entering your grocery cart. How do you achieve this? Begin reading the nutrition information on the packaging of foods and comparing it with other foods before making grocery purchases. The American Heart Association advises choosing foods with the lowest amount of sodium, added sugar, and saturated fat while avoiding trans fat and partially hydrogenated oils.

Veg Out

It's easy to infuse color onto your plate and vitamins and minerals into your diet with the addition of orange, red, and dark green vegetables like sweet potatoes, tomatoes, and spinach, along with fresh, whole fruit for snacks or dessert. But it's more difficult to determine just how much you should veg out on our favorite produce. The President's Council on Fitness recommends occupying half of your plate with fruits and vegetables to nourish your mind and body.

Go Against the Refined Grain

Dieters should limit their carbohydrate intake while on a weight loss program, but refined grains aren't the only way to curb your cravings for starch. The President's Council on Fitness advises making half of the grains you consume whole grains to swap out the empty calories in white starches for the higher fiber and vitamin content in whole grain bread and brown rice. Whole grains lower the impact on blood sugar levels and offer an earthy, nutty flavor that pairs well with any dish.

Avoid Portion Distortion

You may have been taught that you're not finished eating until your plate is clean, but the American Heart Association advises that a portion size is not the equivalent of a serving size, and that healthy portions are often far smaller than those we serve at home or that are served to us at restaurants. Adjust your portion sizes to those recommended on the Nutrition Facts label of foods and then save the leftovers and the excess calories for a rainy day.

Prepare Healthy Meals at Home

Home is where the heart is, and where the health is. When you dine out at a restaurant, you lose a significant degree of control over your eating choices. This is why it is vital that you prepare healthy meals whenever possible when you cook at home. Choosing healthy meals at home allows you to control the ingredients and the cooking preparation used to ensure that you don't stray from your diet while you enjoy your favorite meals.

Now that you've learned how to eat healthy, you can get out of the kitchen and onto the path to weight loss with the help of bistroMD. BistroMD's diet delivery service offers chef-prepared, physician-certified meals that are nutritionally balanced to help you achieve your optimal weight.

Written By Sydney Lappe, MS, RDN. Published on November 30, 2015. Updated on January 14, 2016.


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