Eat better, feel better.

We all have fond memories of enjoying meals with family or friends. Food is not just about nourishing our bodies, but also about the experience—looking at it, reading recipes, thinking about new dishes, and cooking them. Increasing evidence shows that eating nutritious food (like vegetables, unsaturated fats, and fruits) can boost both your physical and mental health. Hormones and neurotransmitters like serotonin and dopamine are released to reward you for eating a healthy meal. Even the microorganisms in your gut microbiome communicate with your brain through neural, inflammatory, and hormonal signals, letting you know that you made a healthy choice.

But what exactly is healthy food? There are so many differing opinions, and it can be overwhelming to know what to believe. Many perspectives on healthy eating are backed by studies and research, and while they may seem contradictory at times, they all agree on one point:

Healthy food is what provides the nutrients you need to stay healthy, feel good, and have plenty of energy.

I’ve done a lot of reading about food and have tried various approaches to figure out what works for me. But just because something works for me doesn’t mean it’s right for everyone. So, I encourage you to do your own research to discover what healthy choices will work for you.

Here’s a brief summary of my healthy eating habits that have worked for me:

Do’s and Don’ts:

• Hydrate: I start my day with a large glass of water and make sure to stay hydrated throughout the day.

• Avoid blood sugar spikes: Blood sugar spikes occur when your blood sugar rises quickly and then falls sharply. This can cause fatigue and hunger in the short term, and over time can lead to weight gain and even type 2 diabetes. To avoid this, I limit my sugar intake and try not to eat sugar on its own (for example, I enjoy dessert after meals, not as a snack).

• Buy fresh products: I prefer fresh vegetables, fruits, meat, and fish.

• Snack smart: I avoid unhealthy snacks and replace them with healthier options, like oven-baked chickpeas or hummus with cucumber instead of crisps.

• Whole fruit over juice: I choose whole fruit over juices to get the added fiber.

• Eat more vegetables: I prioritize vegetables over pasta, potatoes, and rice.

• Limit fried and processed foods: I avoid these as much as possible.

• Use spices and herbs: I don’t use much salt, preferring to flavor my food with a variety of spices and herbs instead.

• No alcohol: I avoid alcohol because it can temporarily increase serotonin levels, affecting hunger and cravings. Alcohol also lowers inhibitions, which makes it easier to make less healthy food choices.

With these guidelines in place, I allow myself the flexibility to make exceptions when I want to, without feeling deprived. And I do make plenty of exceptions, as I love food and eating too much to get stressed out about it. After all, life is about balance!