Do you think you need to be a “health nut” to eat healthy?

Most health nuts believe that organic and processed foods produced without pesticides, chemical preservatives and GMOs (genetically modified organisms) are superior to the foods that do have them.

Fruits and vegetables such as zucchini, sugar beets and corn have a high risk to be genetically modified, just to name a few. That’s why I can’t wait for our own garden this year because I will know what I plant and what I put on it.

A health nut focuses on high consumption of fruits and vegetables and low consumption of red meat and fatty foods. Raw foods and grains are preferred to processed or refined foods.

Health nuts like to get their protein from fish, dairy (for some) and nuts. Salt, pepper, sugar, coffee, caffeinated beverages and alcohol are discouraged. Throw regular exercise on top of that, and you can call yourself a health nut.

I believe there are different levels of health nuts. Some absolutely will stick to their plan and be perfectly happy with it. Some, like myself, like to challenge the tastebuds and have processed foods.

My personal philosophy is that if you never eat junk food again or have a glass of wine, beer or coffee, life sure seems longer.

Of course, there are people who, because of health conditions, have to be on an extremely strict diet that has been recommended by their doctor and is set up by a registered dietitian.

For people who want to better their eating habits but want to be able to enjoy “forbidden” foods once in a while, the following works for me.

First of all, I really try to stick with the serving sizes recommended by the USDA. Of course, it depends on your age, gender and activity level what your intake needs to be. The website I have recommended often is choosemyplate.gov. It will give you all this information and calculate your calorie needs when you put in all your information. Plus, it’s free.

Typically, they are:

• For the grains — and yes, your body needs carbohydrates — about six servings. Make at least half of your grains whole. Personally, I make most of them whole grains. I just really like the taste, and it’s healthier for you. Remember, one big bowl of cereal can be four to six servings, and a 6-inch sub roll can be four to six servings of grains.

• For vegetables, try five serving sizes. Eat more dark green veggies like broccoli, spinach and dark green lettuce and orange vegetables like carrots and sweet potatoes. And watch what you put on your salad such as bacon, cheese, croutons and dressing. This stuff can be high in fat and have lots of calories. It is also important to keep in mind how the vegetables are prepared and what they are cooked in. I never met anyone who got fat eating vegetables alone.

• For fruits, two to four servings. Choose a variety of fruits and pick the fresh ones that are in season. Go easy on fruit juices.

• For the milk group, shoot for three to four servings. Go low-fat or fat-free when you choose milk, yogurt, and other milk products. If you can’t tolerate milk products, choose lactose-free or calcium-fortified foods and beverages. Many people have switched and love almond milk and coconut milk.

• Next is the meat and bean group. This country loves its meats. Huge serving sizes just on one sub or sandwich is normal here and puts us way over our daily recommended serving size of two to three servings (one serving being a piece of meat or chicken that should be the size of the palm of your hand). Bake, broil or grill, choose low-fat meats and poultry, and vary your protein intake with fish, beans, peas, nuts and seeds.

I really try to get in all my food groups with the correct serving sizes. It is all about awareness of what you are putting into your body. I will eat ribs, a loaded baked potato and steamed veggies once in a while.

I use less butter and oil and make food tasty with herbs and spices, and I watch my portion sizes. A healthy variety of foods, low fat yet very tasty, adequate serving sizes and a calorie intake your body will burn again (if you want to stay the same weight) is not a horrible life sentence.

It is a recipe for feeling and looking great. And, of course, an occasional piece of dessert is a definite part of this “not a health nut” lifestyle.

Ester H. Marsh is health and fitness director of the J.F. Hurley Family YMCA.