Hello! I hope you enjoyed the holiday season and were able to spend time with friends and family. I always find the week after New Year’s a bit challenging in terms of getting back into normal rhythms and routines and no longer having the Christmas season to look forward to. Anyone else??

The holiday season got me thinking about wanting to write a brief post on “healthy foods.” What comes to mind for you when you think of healthy foods or eating healthy?

I tend to hear more comments at the holidays about foods being healthy or unhealthy, good or bad. It seems when people make these sort of black-and-white comments, the general consensus I notice is that they are referring to a food being (1) relatively low in calories (such as a salad automatically being healthier than a burger) or (2) relatively nutrient-dense (such as a carrot automatically being healthier than pretzels). People may feel guilty after eating a food they deem bad and may feel the need to compensate in some way (for example, through restriction at the next meal or increased exercise).

I like to take what I would consider to be a more well-rounded or holistic view when it comes thinking about “healthy foods.” It is true that some foods are very nutrient-dense in terms of certain micronutrients compared to other foods (such as bell peppers being a great source of Vitamin C and potatoes a great source of potassium). These foods undeniably provide important vitamins, minerals, and a host of health benefits for our bodies. However, I think that this is only one aspect of health to consider when thinking about the health benefits a food can provide.

A Christmas cookie may not be loaded with vitamins, but it is still a quality source of fat and carbohydrate, two of the macronutrients that our bodies need to function. Even more importantly, a Christmas cookie can be a great source of joy and pleasure and connection with others. Our social and emotional health need to be considered when looking at a well-rounded picture of health and eating, too.

Yes, it is important to generally be eating a diet full of fresh fruits and veggies and whole grains. BUT this cannot come at the expense of our mental, emotional, and social health if we want to be living full and vibrant lives. All foods provide some nutritional benefit and can be sensibly incorporated into our diets without detrimental health effects. In my opinion, a brownie and ice cream eaten in the company of good friends and laughter provides more health benefits than a green smoothie consumed for breakfast in order to avoid feeling guilty “in the name of health.” Brownies, green smoothies, kale, and cupcakes can all be incorporated into a healthy diet and for different reasons can be considered healthy foods. We are all unique, and what food at any given time is healthy for you depends on your health status, your mindset and reason behind selecting the food, your emotional and mental state, and your specific circumstance.

How can you grow in challenging the notion that certain foods are inherently healthy or unhealthy? Is your current way of thinking about healthy foods enhancing or hurting your overall health (physical, emotional, social, mental, and spiritual)? Today’s food for thought!