How I Eat to Stay Healthy

Healthy eating will differ per person. In fact, we may eat and exercise the same and all of us would look completely different. This is an example of body diversity and the reality of life.

Body diversity is also why fitness is not universal and diets don’t work for everyone. For this reason, things like genetics, metabolic function, medical conditions, and medications should be considered for overall health and body composition.

That said, the way I eat and exercise may work for me, but may not work for you. However, I am willing to share a few things about my daily food intake and thoughts about eating healthy.

Healthy Eating

I like to keep nutrition simple and focus on eating for health. There’s nothing secret or costly about eating for fitness goals. Sadly, too much confusion is placed on what it means to eat healthy. Food fears and guilt have been created through restrictive diets and gimmicks.

Let us take a deep breath and relax about eating healthy. Removing the stress surrounding food is the first order of business. Healthy food is not the enemy and isn’t the blame for your inability to lose weight. Eating the right food in appropriate amounts is what will enable your body to be fit, healthy, and strong.

Forget about diets and simply apply the best principles of healthy nutrition each day. This will include eating foods not considered healthy on occasion. You are creating a sustainable healthy nutrition program that is enjoyable. Not a life filled with food restrictions, rules, and stress. If any fitness professional tells you indulgence should never happen, that is unrealistic in my opinion.

Daily Food Intake

Working in the fitness industry for over 30 years, I have had my share of burgers, fries, pizza, and brownies. I live a life of moderation and use a 90/10 percent eating strategy and sometimes 80/20 depending on the situation. Eating healthy is about balance and allowing for fun food experiences. 

I eat a wide variety of nutritious food from healthy carbohydrates, lean proteins, healthy fats, and lots of water. I can be a creature of habit and find myself eating the same meals every day, except for dinner which is typically changed each night.

Cooking at home helps me be in control of what I eat. I eat simply, never count calories, and try not to let myself feel hungry. Spacing my meals every three hours helps with satiety and that works for me. I use my palm as a guide for portion size and keep measuring cups handy for wet ingredients. I also eat a serving of dark chocolate daily.

Sample Daily Meals

Herbal coffee substitute drink with creamer

Meal 1

No sugar fiber cereal with fruit, nuts, and almond milk, or bowl of oatmeal with peanut butter

Boiled egg

Meal 2
Turkey sandwich with sprouts, spinach, cheese, and avocado

I sometimes drink a protein shake

Meal 3

Power bowl – quinoa, roasted veggies, potatoes, ground seasoned turkey breast

Meal 4
Banana with peanut butter or rolled deli turkey breast slices and string cheese

Meal 5

Grilled salmon with roasted veggies and a side of quinoa

As a personal trainer and coach for over 30 years, I share videos and posts specific to the importance of aging well through proper nutrition and fitness on my Instagram page. I look forward to having you as a follower.

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Stay Healthy,

Darla