Starting Healthy Eating Young (SHEY)

‍ EDIT (6/27/26)

If you’ve heard a word pronounced like ‘shey,’ it’s usually pronounced “shai” like Shai Gilgeous-Alexander, the 2025 MVP of the NBA. But in this case, SHEY actually rhymes with Whey, a pure form of milk protein after the dairy is taken from cow’s milk, just leaving the main froth, which is distilled into a powder. I’ve started using it, and it gives an automatic 20-30g boost to your day. That’s one of the reasons for the protein craze, but also another for why whole foods are better.

There have always been sudden changes in the health industry. Take these pills, take those supplements. Intrinsically, these products help our nervous system in regulation. In reality, as many of us would not like to believe, they are usually obfuscatory ploys by the pharmaceutical industry to make money. Therefore, we need to trust in our own instincts and eat WHOLE FOODS. That all begins with one key insight: examining the pharmacokinetic and pharmacodynamic effects of what we ingest.

Hey, I get it: eating healthy is not really the most important thing on your mind (it will be eventually). Maybe it is a habit, a fad, or a challenge to yourself or others. But it should be taken more seriously. As shown in the caption, what’s most important are lean protein, fruit, and vegetables, which should be in a 25-25-50 split. But often, these are overpowered by love of meats or sweet treats. 

Though if you like sweet stuff, you’re in for a treat: According to the British Heart Foundation, “The researchers[from Frontier and Public Health] add that there are no known biological processes to explain why eating more treats was linked with a lower risk of heart and circulatory diseases… [But a theory they say is that] sweetened beverages could increase people’s risk of stroke because they’re less filling than sweet foods like pastries, so people may consume more calories when drinking them.” Therefore, sweet treats are better than beverages.

But overall, though, sweet treats and beverages should be avoided. I’m not just saying this as it could reduce your chance of obesity and improve your heart health, but it is important to instill good habits from a young(or younger) age. The National Institutes of Health(US) reads that “A study conducted in the United Kingdom examined how long it takes for adults to form a health habit. Participants were asked to choose a simple dietary or physical activity behavior they did not currently practice to turn into a habit… On average, it took 66 days before habits became automatic for participants.” So, yes. It is hard to build a habit. But better to start late than never! 

Balancing health is usually valued below physical exercise. But although exercise improves cardiovascular health and has numerous other longevity benefits, it can make people eat off the calories they have burned. Instead of eating back calories, it is critical to examine if it is necessary. MyFitnessPal supports this by stating that “Clinical studies have shown that 37% of people mistake thirst for hunger. Before reaching for food, check in with your hydration levels… Don’t feel pressured to eat back all the calories burned during exercise if you’re not hungry or your progress suggests it’s not necessary… If you do decide to eat back some exercise calories, prioritize nutritious foods that will help with recovery, like lean proteins and whole grains.” So, again, healthy eating comes into account. In order to really eat healthy, it is not about starving yourself or just avoiding sweet treats completely. Instead, it’s about moderation.

You’ve probably heard of moderation. Moderation can be applied to physical exercise, drinking, eating, and even watching television! Unsurprisingly, moderation is at the forefront of healthy eating. Instead of going too hard on protein or too hard on dietary fats, weighing each category against your age is vital to long-term success. Hey, even some of the richest people in the world vet the theory of eating healthy! Bill Gates writes in the Gates Foundation that “One of the few failures of the global health boom was that we didn’t understand the importance of nutrition. But over the past 15 years, doctors have started to uncover the ways the stomach influences every aspect of human health. If we solve malnutrition, we make it easier to solve many other problems.” So, even number 7 on the top 10 richest people in the world stresses the need for nutrition.

You may be asking yourself, “How?” “How do I make sure that I am always eating healthy?” Especially in group gatherings across cultures, there is a lot of good food. But usually it isn’t overall healthy. So, healthy eating shouldn’t come in the way of culture, but it is a habit that needs to be developed. Check the label of anything in a jar or bottle, and if it is high in saturated, trans fat, or sodium, then skip it. However, sometimes having carbohydrates and fats is good. For example, I made mole enchiladas with my mom one time. It turned out great, and everyone we served loved it! We made it with zucchini, corn, and mushrooms as the vegetables, and of course, the cheese melted on top of the corn masa tortilla. Tortillas themselves have lots of sodium: 950 grams. But it is important to examine the other parts: 14 grams of protein, only 2 of fats, and they are rich in iron + magnesium. So, some things are just healthy to eat, even if they don’t seem so. 

Recently, I’ve also gone into an obsession about ‘hypertrophy,’ or muscle mass/definition. What I do is research and research about absolutely meaningless decisions I should make and organize my day around protein shakes, cooking, etc, but I don’t actually achieve much of it. So, I began setting a schedule and adhering to it, and tracking my protein and macronutrients via Cronometer. I truly recommend it; it’s a great app. Not only does it log 84 micronutrients, vitamins, and key substances for your body, it also adjusts requirements based on your Basal Metabolic Rate (normal kcal burned throughout the day just by breathing), and activity level (sedentary, lightly active, etc). For someone like me, who needs structure to function [see what I did there!], apps like these, which are only $30-45 a year, unlock so much more in terms of metacognition and awareness.

TLDR: Start Healthy Eating Young, but don’t be that Whiny Willie who stays away from eating junk food or sweets once in a while at gatherings. Moderation is key: having a little bit of healthy food once in a while is important, but overall nutrition and protein balance is equally vital. I will leave you with this: protein, among all its benefits, and sweet treats, among all their tastiness, do need to be moderated to ensure a healthy lifestyle to achieve all of your dreams. Nutrition is something that shouldn’t be taken for granted: regardless of your upbringing or lifestyle, it’s imperative to continue improving! That also impacts sleep, as the right nutrients before bed will give the body sustenance, and exercise, as glycogen stores won’t be depleted and muscle action potentials will have the proper balance of sodium and potassium to contract and relax efficiently.