How to Know What to Eat: 6 Simple, Healthy Principles for a Balanced Diet

With so many diets out there—Vegan, Paleo, Carnivore, Keto—it can feel impossible to know what’s “right” for you. Every approach has studies supporting it, from weight loss to improving metabolic health. But here’s the truth: no single diet fits everyone.

What works for one person may not work for another, and what works for you can change over time. Your needs depend on your current health, lifestyle, activity levels, and even genetics.

I’ve personally felt overwhelmed by the science on nutrition and the question of which diet is “best.” While research shows that various diets can improve health outcomes, that doesn’t automatically make any one diet universally superior. For example, I used to be vegan. Over time, I reintroduced animal protein because I was constantly hungry, low on energy, and craving animal foods (more on this in a future post).

I also recommend getting comprehensive blood work to understand your unique needs—but don’t forget to listen to your body, too.

Rather than chasing trends, focus on these simple principles to guide your eating habits.

1. Prioritize Whole, Nutrient-Dense Foods

Whole, minimally processed foods are the foundation of any healthy diet.

Why it matters:

• Vitamins and minerals: Essential for energy, immunity, and overall health.

• Phytonutrients: Plant compounds like antioxidants reduce inflammation and oxidative stress.

• Satiety: Fiber from fruits, vegetables, legumes, and whole grains keeps you full and prevents overeating.

• Flavor naturally: Herbs and spices enhance taste without processed additives.

Research consistently links diets rich in whole foods to a lower risk of chronic diseases like heart disease, diabetes, and certain cancers.

2. Limit Refined Sugar and Ultra-Processed Foods

Ultra-processed foods—think sugary cereals, packaged snacks, and sodas—are linked to:

• Blood sugar spikes and crashes, increasing cravings and fat storage

• Chronic inflammation, contributing to modern diseases

• Gut disruption, affecting digestion and mental health

Even short-term reduction in ultra-processed foods can improve blood sugar control, cholesterol, and energy levels. Focus on real foods whenever possible.

3. Cook at Home Whenever Possible

Preparing your own meals gives you control over ingredients, portions, and cooking methods.

Benefits include:

• Reduced calorie density: Many restaurant or pre-packaged meals contain hidden sugars, salt, and unhealthy fats.

• Higher nutrient quality: Fresh ingredients retain more vitamins and minerals.

• Mindful eating: Cooking encourages slower eating, improving digestion and satisfaction.

Even 3–4 home-cooked meals per week can significantly improve diet quality.

4. Build Balanced Meals

Each meal should ideally include:

• Protein: Supports muscle repair, stabilizes blood sugar, and increases satiety.

• Healthy fats: Supports brain function, hormone production, and nutrient absorption.

• Fiber-rich carbs: Vegetables, fruits, legumes, and whole grains stabilize blood sugar and feed healthy gut bacteria.

Studies show that meals combining protein, fats, and fiber reduce energy crashes, sugar cravings, and improve long-term metabolic health.

5. Focus on Ingredients, Not Calories

Counting calories alone can be misleading. A 500-calorie protein bar filled with preservatives is not the same as a 500-calorie home-cooked meal. Remember, the protein bar filled with preservatives will cause inflammation in the body and disrupt gut and hormone health.

Tips:

• Read ingredient labels carefully.

• Avoid anything with unrecognizable or artificial additives.

• Prioritize quality over numbers.

Even small changes like swapping packaged snacks for whole-food options can make a big difference.

6. Listen to Your Body

No diet works perfectly for everyone. Pay attention to:

• Energy levels after meals

• Digestive comfort

• Mental clarity

• Long-term health markers like blood pressure, cholesterol, and blood sugar

Your body is the ultimate guide. Nutrition isn’t about perfection—it’s about eating in a way that makes you feel your best, every day.

Bottom Line

Instead of stressing over Vegan, Keto, Paleo, or Carnivore, focus on these core principles:

• Prioritize whole, nutrient-dense foods

• Limit refined sugar and ultra-processed foods

• Cook at home whenever possible

• Build balanced meals with protein, healthy fats, and fiber

• Focus on ingredient quality over calorie counting

• Listen to your body

These strategies are science-backed, sustainable, and adaptable to any dietary preference. When you follow them, you naturally discover what works best for your body—without stress, confusion, or guilt.