Is Your Diet ACTUALLY Healthy? Here’s How to Tell

By Dr. Scott Olson, ND Posted April 24, 2025

I’ve probably uttered the phrase “healthy diet” when talking to patients, family, and friends more times than I’ve had cups of coffee—and that’s saying something!

But I’ll admit it’s not always entirely clear what a healthy diet looks like.

What does healthy eating really mean?

Let’s take a look…

Good news—healthy eating doesn’t mean you must follow a complicated diet or stock up on expensive superfoods. In fact, you may already be well on your way to a healthy diet.

Here are five simple ways to tell…

1. Your Plate Looks Like a Rainbow

Look, I’m as big a fan of a good steak as anyone. Just make it grass-fed and organic when you can, and don’t indulge daily.

The fact is, most Americans are seriously dropping the ball when it comes to vegetables. And no, those three sad pieces of lettuce on your burger don’t count as a serving.

Your plate should be brimming with enough colorful vegetables to make an artist jealous. We’re talking dark leafy greens, bright orange carrots, deep purple beets—the works!

If you’re not eating a rainbow when you tuck in for most meals, you aren’t doing it right. Aim for five to seven servings daily.

2. You’re Swimming in Good Fats

Forget everything you learned about “healthy” low-fat diets in the ’90s. Your body needs good fats, especially omega-3s.  If your goal is a healthy diet, load up on foods like cold-water fatty fish, walnuts, and even trendy avocado toast.

But there’s a twist. Not all fats are created equal. Limit your consumption of inflammatory vegetable oils and avoid processed foods that are swimming in bad fats.

3. Your Protein Has a Story

You should be eating meats that have lived their best life before becoming your dinner. That means choosing grass-fed beef, free-range chicken, and wild-caught fish because they come from animals raised the way nature intended.

Why does it matter? Because better living conditions mean better nutrition and less contamination. It’s that simple.

4. Your Food Labels Aren’t Complicated

Here’s a wild idea—food should actually look like food! If the items in your grocery cart have ingredient lists longer than this article or names you can’t pronounce, that’s a red flag. Ultra-processed foods aren’t just less healthy—they’re barely even food. They’re more like science experiments gone wrong. Swap them out for fresh foods instead.

5. You’re Getting Enough Roughage

Let’s talk about fiber. I know it’s not the most exciting topic but stick with me here.

You likely know you need fiber to maintain regularity. But there’s another vital reason to get enough… to support your microbiome.

Your microbiome is a collection of all the microbes inside your body. If you want to keep it happy and healthy, eat enough soluble fiber. Fruits, vegetables, grains, and legumes are all good sources.

Soluble fiber serves as a food source for beneficial gut bacteria, promoting the production of short-chain fatty acids, which are linked to countless health benefits. Foods rich in soluble fiber include oats, beans, apples, and flaxseeds. Try incorporating these into your daily meals, but if you consistently struggle to get enough through food alone, a quality fiber supplement can help bridge the gap

The bottom line? A healthy diet isn’t about following some complicated rulebook or buying expensive “health” foods.  It’s about eating REAL food, plenty of plants, and not too much of any one thing.

Start by making just one change this week—add an extra vegetable to dinner, swap out processed snacks for nuts, or read those ingredient labels before buying. Small, consistent changes add up over time. And remember, balance matters—so yes, you can still enjoy that occasional slice of pizza without guilt!

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

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