Making healthy food choices can be challenging, especially given the demands of daily life. Dr. Elizabeth Hopson, a family medicine physician at Houston Methodist, highlights time constraints as a major barrier to healthier eating habits. “People are really busy, and it takes a lot of time to plan, shop and prepare food,” she says. “Not only that, it can be cognitively intensive as well.”
Dr. Hopson notes that making too many changes at once can be unsustainable and recommends starting with small, manageable adjustments. She suggests focusing first on getting enough sleep. “There are studies indicating that sleeping less than six hours a night can cause an increased caloric consumption of about 300 calories,” she explains. “Studies have also shown that less sleep leads to poorer food choices. That is why I tell my patients, ‘let’s focus on getting good sleep first, then it may be easier to focus on making healthier choices.’”
Snacking is another area where improvements can be made without overhauling one’s entire diet. Dr. Hopson advises choosing snacks that combine fiber-rich foods with protein and healthy fats for sustained energy and fullness. “Protein helps maintain our muscle mass and body structure, is slower to digest and helps prevent spikes in blood sugar,” she says. “Healthy fats from nuts, olives, seeds and avocados also do this, in addition to containing omega 3s, which are thought to be anti-inflammatory and heart-healthy.”
Vegetable intake remains low among most Americans; nearly 90 percent do not meet recommended levels. Dr. Hopson points out the benefits of vegetables for immune health and cancer risk reduction due to their vitamins and antioxidants.
She encourages viewing healthy eating as a lifestyle rather than following restrictive diets: “So many people are just wanting to do something quick for three to six months in order to achieve their goal, whether that’s weight loss or to gain more muscle,” says Dr. Hopson. “However, you have to think of healthy eating as more of a way of life, not coming on and off certain diets.” She recommends the Mediterranean diet as an example supported by medical evidence for reducing cardiovascular disease risk.
Ultra-processed foods present another challenge because they are widely available and convenient but often lack nutritional value while being high in added sugars or unhealthy fats. These foods contribute significantly to Americans’ energy intake and have been linked in studies with increased risks for chronic diseases such as type 2 diabetes, obesity, heart disease, dementia, gut issues and some cancers.
“Ultra-processed foods are fast, and one of the main barriers to healthy eating is lack of time,” Dr. Hopson says. “They’re also often cheap, and high food costs can be another healthy eating barrier.” She adds: “I don’t want to discourage people from ever eating these foods because I know those are limitations for people.”
When considering protein sources, Dr. Hopson recommends moderation with animal proteins while increasing plant-based options like beans or lentils for added fiber benefits.
She emphasizes consulting with physicians regarding specific dietary needs or health goals: “While people can be healthy on their own, it is also reasonable for patients to talk with their physicians if they have questions about how their specific diet will impact their health,” she says.
Healthy eating involves gradual changes tailored around individual needs rather than rigid adherence to restrictive diets.
