Cracking the Code on "Healthy"
- Kyndra Hamblin
- Aug 1
- 4 min read

Deciphering what is healthy to eat can be confusing, especially with many dietary labels and trends. Keto, low fat, high protein, low carb? UGH! How are you to know what to do? And just because a product's label makes it look healthy, does that really make it so? The key to making healthy food choices is to focus on a balanced and sustainable approach to nutrition. Follow these tips to avoid confusion and finally crack the code on what is "healthy".

1) Striking the perfect balance of carbohydrates, protein & fat is essential for maintaining good health. It's important to note that individual macronutrient needs can vary based on factors like age, sex, activity level, genetics and overall health goal. Macronutrient balance varies from person to person, an endurance athlete will have a different breakdown than a weight lifter and a woman in menopause will have a very different balance than an executive male in a high-performing job. Meeting with a dietitian can help you hone in on the proper balance to meet your unique needs and goals. Balancing your unique macronutrient ratios is "HEALTHY".
Carbohydrates: Carbohydrates should make up about 45-65% of your daily caloric intake. Focus on complex carbohydrates like whole grains, fruits, and vegetables, which provide sustained energy and essential nutrients and limit processed carbs. If you are in an endurance athlete, aim towards that higher end.
Proteins: Protein intake typically accounts for about 10-35% of daily calories. Aim for a variety of protein sources, including lean meats, fish, poultry, legumes, and plant-based options like tofu and tempeh. If you are over 40 or training, aim for the higher end. Learn more about protein here and tips on how to increase it!
Fats: Healthy fats should make up about 20-35% of your daily caloric intake. Limit saturated and trans fats and prioritize unsaturated fats, particularly monounsaturated and polyunsaturated fats found in sources like olive oil, nuts, and fatty fish. Genetics can play a huge part in your fat percentage goal and the types of fat to include.

2) Focus on eating the rainbow. Aiming to include a variety of plant foods, including fruits, vegetables, whole grains, nuts, seeds & beans of various colors in your daily meals and snacks. Eating a rainbow is where balancing your micronutrients (vitamins, minerals, polyphenols) comes into play! Eating a variety of colors, eating seasonally, and aiming for 30 different plants a week provide many health benefits. That may seem like a lot, but remember all plant foods count. Veggies, fruits, legumes, whole grains, nuts, seeds, herbs & spices all count towards that goal! Individual micronutrient needs can vary from person to person. Everything from stress levels to age & genetics can determine your unique needs. Getting a balance of micronutrients is "HEALTHY".

3) Food is information for your body. What messages are you sending to your body?
Eating whole foods full of vitamins, minerals, polyphenols, antioxidants, and healthy fats tells your body to relax, grow, repair, and activate anti-inflammatory & detoxification pathways as well as support muscle growth, and energy production and help regulate neurotransmitters and hormones. In contrast, processed, and packaged foods are often high in refined carbohydrates, unhealthy fats, excessive sodium, and artificial additives. These ingredients can lead to chronic inflammation, disrupt hormonal balance, and contribute to oxidative stress, all of which can increase the body's susceptibility to stress and inflammation.
In summary, adopting a diet rich in whole foods and minimizing processed, packaged foods can help promote overall health, reduce inflammation, and support the body's ability to manage stress effectively. This dietary approach provides essential nutrients and encourages a healthier balance in the body's inflammatory pathways. Ditching processed foods for whole, REAL foods is "HEALTHY".

4) Consistency is key! You need to enjoy what you are eating. Your"diet" should not be a rodeo. You shouldn't be holding on for dear life to see how long you can make it! If you envision a plain chicken breast, plain broccoli & plain brown rice when I say "eating healthy" then you need to expand your pallet! While that can be "healthier" than processed, packaged foods & eating out every night of the week; it is bland and boring and you won't stick to that plan for very long! I wouldn't. Nutritious food does NOT have to be boring! Utilizing herbs, spices, and plenty of colorful plant foods can add so much variety and flavor profiles, you'll never get bored! (promote recipe booklet and menu program) Enjoying your food for flavor & variety is "HEALTHY".
When you begin to look at food for all the wonderful things it can do for your body and mind and stop using it as a punishment you can break out of that cycle of confusion! Learning how to be creative in the kitchen can keep you from boredom and is a far healthier alternative to hitting the drive through or opening that packaged food. Don't be afraid of trying things in the kitchen and finding that perfect combination of flavors for that meal! THAT is how you crack the code of a healthier, happier life!
Interested in diving deeper & learning more. Head over to me "What is healthy?" course to learn more, grab more helpful resources, recipes & cooking videos. Use the code 25off to recieve $25 off this useful 3 part course.
Looking for a personalized approach and learn what you can do be healthy & happy and stop stressing about food! Let's chat!


Disclaimer: The purpose of this blog post is not to act as a personal healthcare professional to any reader and is not meant to directly or indirectly diagnose disease, dispense medical advice, or prescribe the use of any products or services as treatment for sickness or disease. This information is for educational purposes only. You should always cooperate with a licensed health professional of your choice to create optimal health. Please consult your physician before implementing any of the strategies mentioned in this or starting any diet, exercise, or health program—especially if you are pregnant or nursing. Any application or use of the information, resources, or recommendations contained here is at your own risk
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