What is that makes a diet healthy? What kind of a diet do you need to eat to get a healthy body which ultimately leads to clear skin?
The old diet question has been changed, mashed up, and spewed out in so many forms. There is so much misinformation, opinionation, and brain washing from society and the food industry, as well as the legacies of numerous health and diet books by every random joe with a soapbox (kind of like me? hehe). Everything is so muddled now. No one knows what to believe!
I mean, certainly there are foods we know for sure are not good for you, like trans fats, and refined foods. But there is so much debate in this world about so called ‘healthy foods’ and which of them are truly good for you. No wonder it’s confusing. I’d be confused.
I was very confused, but I have it mostly figured out now.
The fact is, there is no catch all diet that works for everyone. I feel that that’s why there’s so much confusion. A food that is good for one person may not be good for another. Person A may have had food X and Y work for them, so they shout it from the rooftop, but you may be allergic to food X and Y. High carbohydrate diets may work miracles for some people, but render another person sluggish and tired. Our bodies are all different. I know. It sucks.
However, before we start getting into the figurative meat and potatoes, I do feel that there are some general, all encompassing rules that you can safely bet on when it comes to deciding what kind of a diet is generally healthy.
Bear in mind of course, this is just my opinion – one of many out there. So you don’t have to listen. But everything I’m writing on this website is based on my own experiences and all the widespread research I’ve done in my time as an acne victim, and now as a nutrition student. And I did manage to clear my severe acne, so if you want my advice, here it is! That is why you’re here, isn’t it? For my advice?
The Nine Elements of a Healthy Diet
So without further adieu, here is Tracy McCullough’s opinion of nine elements that make up an optimally healthy diet, in no particular order:
- Whole Foods. This is one of the most important. The majority of the things you eat should be as close as possible to the form in which they came from nature. This means eating less processed foods, and going for mostly fruits, nuts, seeds, vegetables, meats, whole grains, and legumes.
- Nutritious Foods: There’s hardly a point in often consuming foods that don’t contain important vitamins, minerals, amino acids, fatty acids, and phytonutrients. These are the components that get your cells working their best! If you want those skin cells regenerating properly, don’t include foods in your diet that are devoid of nutrients (like white bread or rice).
- Fresh Foods. Don’t eat spoiled food. That’s pretty easy. But you should also eat food and especially fruits and vegetables as close as possible to when you bought or picked them, as foods do lose vitamins the longer they sit.
- Clean Foods. Organic foods and foods free of chemicals and preservatives are best. If you do your darndest to avoid processed foods, you avoid a lot of chemicals right there. But what about buying your fruits and vegetables organic? Yes, organic is best, but do what you can. I eat some things organic, and would eat all of it that way if I were rich, but I’m not. And I still got clear. Oh yeah, wash your fruits and veg, too.
- Tasty and Appealing Foods. Healthy food doesn’t have to be gross! I cook tasty and appealing meals all the time. The diet has to be gratifying otherwise you’ll never stick with it. There’s a thing called eating for the soul, after all… the more delectable and visually pleasing a feast, the more it nourishes our hearts as well as our physical bodies. However, often when people start on a healthy diet, they have addictions to fats, sweets, and chemicals, and don’t see the appeal. Once you detoxify, you’ll learn to love it.
- Variety and Rotation. A variety of foods ensures a variety of nutrients. Not only that, but people with poor digestive systems (which is most of us), end up with allergies to the things we eat most often, because the body’s immune system is reacting to these foods over and over again. For example, this is why one of the most common food intolerances is wheat. If we get a wide variety of whole foods in our diet, it’s less likely we will have problems with food sensitivities (which can cause acne!)
- Seasonal Foods. Listen to what your body wants. It’s more likely to want light, water rich fruits and vegetables in the summer (when these things are grown), and more hearty soups and meats in the winter to keep us warm. The variety throughout the growing seasons keeps us healthy by adding variety, and also means you are more likely to buy local produce. Local produce is fresher and less chemical laden, as well as better for the environment.
- Moderation: Don’t overeat. It’s one of the most damaging things we can do, as it creates enormous stress on the body, and none of that energy can be used for housekeeping tasks (like clearing your skin up). Overconsumption of sugars, fats, protein, salt, and chemicals can also lead to improper nutritional balance. The good news though is that you’re less likely to overeat anyway if you’re eating nutritious foods, because your body’s needs will be met before you go overboard.
- Balance: Like all areas of your life, your diet needs balance. It needs a good balance of proteins, fats, carbs, vitamins, minerals, amino acids, fatty acids, phytonutrients, fruits, vegetables, grains, legumes, nuts, seeds, eggs, fish, poultry, meats, sour flavours, bitter flavours, sweet flavours, spicy flavours, red, orange, yellow, green, blue, purple, acid forming foods, and alkalizing foods. Whew.
So there you have it.
That may seem daunting, but I am here to help you decipher this path you need to take to claim what is rightfully yours – a glowing complexion! Just use this list as a guideline to decide for yourself if your diet is okay, or if it is way off in space. If there are plenty of discrepancies, don’t be upset, just think about how you can improve and go from there!
Bonus article: How to Be Healthy: 47 Quick Ways to Improve Your Wellbeing Right Now
Steve James Small says
July 3, 2011 at 9:11 amI went to the supermarket this morning and found gluten free, wheat free, dairy free bread! I had to buy some, and it doesn’t taste that bad. I was expecting it to taste awful
Rachel says
July 12, 2011 at 6:43 pmWhat was the brand name of that bread, or was it specially from the bakery?
Alessia says
January 8, 2012 at 7:02 amHi Tracey,
I’ve been doing some research as to whether spicy foods aggravate acne. Thus far, everything seems to be inconclusive.
Apparently the “heat” of spices causes increased inflammation…
What is your take on this issue?
Many thanks!
Tracy says
January 8, 2012 at 7:44 amHi Alessia,
I think this is just one of those things that depends on the person!
Brooke says
February 26, 2012 at 5:30 amI’m having issues with the variety part. I am having mostly the same fruit and greens in my green smoothies, i eat the same salad, eat oat meal, wraps, eggs, same few veggies and fruits. How do i add more variety and how much is needed? thank you!
Sam says
March 15, 2012 at 4:47 pmHey 🙂 I was wondering if whole grain bread is alright? The loafs of bread with different types of seeds in it… Because I have no clue how I’m gonna give that up!
Tracy says
March 15, 2012 at 5:00 pmHi Sam… it’s not really. The gluten in it is quite damaging to the digestive system, whether it’s whole or not
Heather Cardona says
July 31, 2012 at 2:18 pmLooks like you’ve been reading Elson Haas’ “Staying Healthy With Nutrition” 🙂
Tracy says
August 1, 2012 at 8:50 amLol – you would be correct.
Michelle says
September 10, 2012 at 10:14 amHello. I was wondering if eating too much fruit can cause Acne to flare? I have a really healthy diet, I am vegan. I don’t eat gluten or sugar or wheat. Mainly I eat fruits and vegetables, seeds, legumes, and grains. Yet my acne is getting worse. I tend to eat when I am upset and fruit is one of the things I eat a bit too much of. Can emotional problems really cause your acne to get worse? I am so confused, i saw a dermatologist today and they came in the room, rattled off a bunch of topical treatments and antibiotics and then left. Something is holding me back from the antibiotics seeing as how I had a candida problem a few months ago I’m not sure that would be a good idea… I don’t know what to do. I already eat healthy! :/
Tracy says
September 10, 2012 at 4:26 pmHi Michelle,
It could, it depends on how sensitive to sugar you are. Also, not everyone is suited toward a vegan diet – for some people the acne does get worse after going vegan because the diet isn’t suited for their bodies and they aren’t getting all the nutrients they need. https://thelovevitamin.com/774/why-do-some-people-develop-acne-when-they-go-vegan/
Also, if you are having trouble with candida, that might be the source of your acne and all the carbohydrates and sugar you eat (as default by being a vegan), it’s feeding the candida. I do have a candida program available if you’re interested: https://thelovevitamin.com/candida-cleanse/
Anna says
October 23, 2012 at 8:58 pmI am so excited to have found this site and finally take hold of my acne. I’ve cut out dairy and most of the time don’t eat bread. However, I’m a college student, and I live on campus and eat at the cafeteria so I can’t eat as healthy as I want. Their cooked foods seem to be cooked in unhealthy oils or butters so usually I just eat a salad, but then they don’t have any healthy salad dressings. I’m probably not getting enough variety. I was wondering if my acne will still be able to clear up under these conditions. My diet is still much better than it was a week ago, and I don’t wash my face with any products any more, just water.
Tracy says
October 25, 2012 at 10:32 amHi Anna!
Unfortunately I can’t say for sure whether your skin will or won’t clear up while eating cafeteria food! Everyone’s different, and all you can do is try and see. I know many people are in this situation where they want to eat healthier but are kind of trapped by their cafeterias… unfortunately as I’ve never been in this situation myself, it’s hard for me to know what to suggest… usually I suggest just doing your best with the food and making sure to get on the other areas of health – like sleeping well, keeping stress low, improving your skin care regimen, etc. If you can afford it, you could also see a naturopath that could prescribe you supplements specific to your body that could help you to target and correct any specific imbalances you may have
Anna says
November 6, 2012 at 5:24 pmThanks for responding! I really can’t afford much these days, being a poor college student. But hopefully in the future I can save up and see a naturopath. That may be just what I need since I’m so unsure of what to do. With the skin care regimen, my skin seems like it needs more than just water. It looks more flaky and rash-like than before. Would honey help it maybe? And if so, would it be okay to use a honey that’s not the Manuka honey I’ve read from several of your posts? Thanks again 🙂
Tracy says
November 6, 2012 at 5:57 pmHi Anna – yes raw honey is really great too, just make sure that it is a smooth variety. Some are grainy and way too abrasive
Adel-Alexander says
December 2, 2012 at 12:35 pmHey Tracy, what is your opinion on Gluten-Free bread? Still works as an alternative or?
Tracy says
December 2, 2012 at 1:19 pmHi Adel,
Eh.. it’s not great. Commercial bread usually chemicals and sugar and stuff in it, and so does gluten free bread. That and it tastes way worse lol. But.. you know, if you can’t live without bread, it’s a decent alternative
Angel says
June 18, 2014 at 6:00 amThere’s no manuka honey or raw honey available in our market. I live in the Philippines. And I can’t find any , only pasteurized ones and I think it’s not that natural at all. What do I do?