By Cathy Cassata
October 2, 2025

How To: Eat Healthy Without Feeling Helpless

Fact checked by Jim Lacy

With so much emphasis on healthy eating, it might feel overwhelming to know where to start. Conflicting advice online, including social media, adds to the confusion. Should you go low-fat and low-carb, or try the Mediterranean diet?

Often, the struggle comes down to decision fatigue and not knowing what truly nourishes the body, says Tony A. Hampton, MD, a family medicine physician at Advocate Medical Group.

“When you don’t understand what your body actually needs — or worse, when you’re unknowingly addicted to sugar and processed carbs — every food choice can feel like a battle,” he says. “And if your hormones and blood sugar are out of balance, willpower alone doesn’t stand a chance.”

Start with these five tips to point yourself in the right direction without feeling like you have to overhaul your entire diet overnight.

Get motivated

Start by identifying your “why” to find the motivation for change. Whether you want to manage a chronic condition, achieve a healthy weight, or be there for your family, those drivers can help your mindset, says Amanda Hyerdall, clinical lead dietitian at Loyola University Medical Center.

Write down two or three achievable changes related to your eating or lifestyle, and post the list in a visible spot in your home. Each time you make progress toward your goal, add a checkmark. “At the end of the week, review how many checkmarks you have and congratulate yourself on the progress you have made,” Hyerdall says.

Then reflect on how the changes make you feel. For example, does eating a homemade lunch rather than fast food make your body feel different? “So much of our internal food reward pathway is based on how we feel,” she says.

Eat protein with breakfast

Eating protein in the morning helps stabilize blood sugar, reduce cravings, and build momentum. “The key is creating metabolic wins early, which retrains your body and your mindset,” Hampton says.

If you usually reach for cereal or toast, try eating eggs with avocado instead. Small swaps throughout the day can reduce insulin spikes — such as replacing juice with water — and have a powerful impact on energy, weight, and mood, he adds.

For lunch, try grilled chicken or tuna salad with olive oil and a few berries on the side. For dinner, sauté salmon with roasted vegetables and a pat of grass-fed butter.

Eat the rainbow

Eating a variety of colorful fruits and vegetables ensures you’re getting a broad range of nutrients to support your health, Hyerdall says.

When shopping for your rainbow, prioritize seasonal produce. “Seasonal items taste best and are more cost-effective than purchasing off-season,” she says.

Limit processed foods

Skip soda, chips, and anything with a long, unrecognizable ingredient list. “If your food has a label that reads like a chemistry experiment, it probably doesn’t belong in your body,” Hampton says.

To make healthier choices easier, remove temptations.

“If you have a food you want to eliminate, put some barriers between you and that food, such as hiding it in another spot in the house, or don’t buy it at all,” Hyerdall says. “Leave fruit on the counter in a visible place or in the front of the fridge so you are more likely to reach for it.”

Meal prep and plan ahead

Set aside 30 minutes each weekend to plan meals and make a grocery list. Cooking at home gives you more control over ingredients and makes it easier to choose fresh, minimally processed options.

“Start with simple recipes like ground beef, eggs, and frozen veggies,” Hampton says. “Batch-cook to make the week easier. You don’t need to be a chef — just a little strategic.”

As you work toward healthier habits, give yourself grace and think of this as a lifelong journey, not a short-term diet. “When things come up that may pause your progress, that’s okay,” Hyerdall says. “Take it one meal or snack at a time, and get back on track when you’re ready.”