Forget Dieting: Find Your Eating Pattern

A consistent, balanced diet sets the groundwork for a healthy life—helping to keep your weight down and managing your blood pressure, cholesterol, and blood sugar levels.

young couple tasting a sauce while cooking a meal together

Byline: By Marc McCleary, MD, CPE, FAAFP, Family Medicine Physician, Virtua Primary Care

Stressed over reading labels in the supermarket, counting carbs, or staying within the point limit of your diet plan? Instead, shift attention to your overall eating pattern.

A consistent, balanced diet—which can include an occasional splurge—lays the groundwork for a heart-healthy life. A good diet combined with at least 30 minutes of exercise a day will help keep your weight down and manage your blood pressure, cholesterol, and blood sugar levels.

At home or while dining out, let the following strategies guide your eating pattern.

Fill Up on Healthy Foods

Pack your plate with nutrients by focusing on:

Fruits and veggies. Loading up on produce should always be a top priority. Opt for fresh varieties whenever possible.
Proteins. Seafood and lean meats are healthy picks, but legumes, beans, and nuts can also be the star of the meal.
Whole grains. A rich source of fiber, they’re a much better choice than refined grains.
Plant oils. Out with butter and lard. In with olive, canola, and sunflower oils.

Kick Bad Dietary Habits

Pay attention to the amount of added sugar in your foods and beverages. Too much sugar can raise your risk for heart disease, diabetes, and other conditions over time.

Similarly, be stingy with salt. Use only a pinch or two as you cook. At the store, look for low-sodium options and avoid ultra-processed items like microwavable dinners, frozen pizza, hot dogs, baked goods, and sweetened breakfast cereals. In the U.S., processed food is one of the leading sources of dietary sodium.

What about alcohol? The guidance is straightforward: Limit yourself to one drink per day (for women) or two drinks per day (for men). But if you don’t drink, don’t start.

Also, watch your portion sizes—no more piled-high plates. Even too much healthy food can lead to weight gain.

The secret to a healthy weight isn’t actually a secret at all: Offset the calories you consume with the calories you burn. Ask your health care provider or a dietitian if you need help with meal planning.