Eating healthy means following a healthy eating pattern that includes a variety of nutritious foods and drinks. It also means getting the number of calories that’s right for you (not eating too much or too little).

Choose a mix of healthy foods.

There are lots of healthy choices in each food group! Choose a variety of foods you enjoy, including:

• Whole fruits — like apples, berries, oranges, mango, and bananas
• Veggies — like broccoli, sweet potatoes, beets, okra, spinach, peppers, and jicama
• Whole grains — like brown rice, millet, oatmeal, bulgur, and whole-wheat bread
• Proteins — like lean meats and chicken, eggs, seafood, beans and lentils, nuts and seeds, and tofu
• Low-fat or fat-free dairy — like milk, yogurt, cheese, lactose-free dairy, and fortified soy beverages (soy milk) or soy yogurt
• Oils — like vegetable oil, olive oil, and oils in foods like seafood, avocado, and nuts

Limit certain nutrients and ingredients.

Sodium (salt)

Sodiumis found in table salt — but most of the sodium we eat comes from packaged food or food that's prepared in restaurants.

Added sugars

Added sugars include syrups and sweeteners that manufacturers add to products like sodas, yogurt, and cereals — as well as things you add, like sugar in your coffee.

Saturated fat

Saturated fat comes from animal products like cheese, fatty meats and poultry, whole milk, butter, and many sweets and snack foods. Some plant products like palm and coconut oils also have saturated fat.

What about alcohol?

Alcohol includes beer, wine, and liquor. If you choose to drink, drink in moderation — 1 drink or less in a day for women and 2 drinks or less in a day for men. And remember that drinking less is always better for your health than drinking more.

Oils are fats that are liquid at room temperature, like vegetable oils used in cooking. They come from many different plants and from fish. Oils are not a food group, but they provide you with important nutrients such as unsaturated fats and vitamin E. Choosing unsaturated fat in place of saturated fat can reduce your risk of heart disease and improve “good” (HDL) cholesterol levels.

A number of foods are natural sources of oils, like nuts, olives, some fish, and avocados. Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Foods that are mainly made of oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine.

The fat in some tropical plants, including coconut oil, palm oil, and palm kernel oil, are not included in the oils category because they are higher in saturated fats than other oils. For nutritional purposes they should be considered to be solid fats. Solid fats are fats that are solid at room temperature, like butter, lard and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation.

Common Oils Used in Cooking

*mainly used as flavoring

To build healthy eating habits and stay within calorie needs, individuals over age 2 should choose foods and beverages with little to no added sugars and those under age 2 should avoid them altogether. Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include sugars found in milk and fruits.

Common Foods Containing Added Sugars

• beverages, such as regular soft drinks, energy or sports drinks, fruit drinks, sweetened coffee and tea
• breakfast cereals and bars
• cakes
• candy
• cookies and brownies
• ice cream and dairy desserts
• pies and cobblers
• sugars, jams, syrups, and sweet toppings
• sweet rolls, pastries, and donuts

Reading the ingredient label on packaged foods can help you identify added sugars.

Names for Added Sugars*

Saturated fat is often found in forms that are solid at room temperature – examples include milk fat, butter, or the fat inside or around meat. A few food products such as coconut oil, palm oils, or whole milk remain as liquids at room temperature but are high in saturated fat.

Cut back on saturated fat by replacing foods high in saturated fat (such as butter, whole milk, cheese, and baked goods) with foods higher in unsaturated fat (found in plants and fish, such as vegetable oils, peanuts, avocado, and salmon).

Common Foods Containing Saturated Fat

Cut back on foods containing saturated fat including:

• Desserts and baked goods, such as cakes, cookies, donuts, pastries, and croissants
• Many cheeses and foods containing cheese, such as pizza, burgers and sandwiches
• Sausages, hot dogs, bacon, and ribs
• Fried potatoes (French fries) – if fried in a saturated fat or hydrogenated oil
• Regular ground beef (85% lean) and cuts of meat with visible fat
• Fried chicken and other chicken dishes with the skin
• Whole milk and full-fat dairy foods and dairy desserts

For most people ages 14 years and older, sodium should not exceed 2,300 mg per day. Consuming less than this level is recommended for children younger than 13 years old.

The relationship between sodium intake and blood pressure is well-documented. As one goes up, so does the other. Evidence has shown that limiting sodium intake provides benefits and may reduce one’s risk for heart disease and hypertension.

Common Foods Usually High in Sodium

• Mixed dishes, such as pizzas, burgers, casseroles, tacos, and sandwiches
• Processed meats, poultry, and seafood — like deli meats, sausages, pepperoni, and sardines
• Sauces, dressings, and condiments
• Instant products like flavored rice, instant noodles, ready-made pasta and frozen entrees

Sodium is found in many of the foods we commonly eat and most of us get more than we need. Adding salt to food is a source of sodium, but it is often not the main reason for high sodium intake. Sodium is already added to a lot of the foods we buy and dishes we order. You can lower the amount of sodium you eat and drink with these tips:

• Use the Nutrition Facts label to compare the sodium in packaged foods and beverages. Choose products with less sodium.
• Buy low-sodium, reduced sodium, or no-salt-added products.
• Look for fresh, frozen, or canned vegetables without added sauces or seasonings.
• Choose fresh or frozen poultry, seafood, and lean meats instead of prepared or ready-to-eat products so that you can control the amount of salt you add yourself.
• Cook more often at home to control the sodium in your food.
• Add herbs and spices instead of salt to recipes and dishes.

Individuals who do not drink alcohol should not start drinking for any reason. There are some people who should not drink alcohol at all, such as women who are or who might be pregnant; under the legal drinking age; or who have certain health conditions.

Adults of legal drinking age who choose to drink should do so in moderation by limiting intake to 2 drinks or less in a day for men and 1 drink or less in a day for women, on days when alcohol is consumed. For adults who choose to drink alcoholic beverages, drinking less is better for health than drinking more.

The following count as one alcoholic drink equivalent: 12 fluid ounces of regular beer (5% alcohol), 5 fluid ounces of wine (12% alcohol), or 1.5 fluid ounces of 80 proof distilled spirits (40% alcohol).

Alcoholic beverages provide calories but few nutrients and should be accounted for to stay within your calorie allowance. These calories come from both alcohol and other ingredients, such as soda, juice, and added sugars. Keep additional ingredients and portion size in mind as total calories range widely, especially in cocktails and other mixed drinks.

Examples of Calories in Alcoholic Beverages

It’s easy to feel bombarded by the latest healthy eating trend or buzzworthy ingredient. But good nutrition is really about consistently choosing healthy foods and beverages. With healthy eating patterns, it’s possible to enjoy food and beverages that reflect your preferences, cultural traditions, and budgetary considerations.

Healthy eating emphasizes fruits, vegetables, whole grains, dairy, and protein. Dairy recommendations include low-fat or fat-free milk, lactose-free milk, and fortified soy beverages. Other plant-based beverages do not have the same nutritional properties as animal’s milk and soy beverages. Protein recommendations include seafood, lean meats and poultry, eggs, legumes (beans, peas, and lentils), soy products, nuts, and seeds.

Most people in the United States need to adjust their eating patterns to increase their intake of dietary fiber, calcium, vitamin D, and potassium, according to the Dietary Guidelines for Americans, 2020–2025. At the same time, we need to consume less added sugar, saturated fat, and sodium. Here are some ways to get started.

Bump Up Fiber

Fiber helps maintain digestive health and helps us feel fuller longer. Fiber also helps control blood sugar and lowers cholesterol levels. Fresh fruits and vegetables, whole grains, legumes, nuts, and seeds are good sources of fiber.

To bump up fiber, try this:

• Slice up raw vegetables to use as quick snacks. Storing celery and carrots in water in the refrigerator will keep them crisp longer.
• Start your day off with a whole grain cereal like oatmeal or food made with bulgur or teff. For even more fiber, top your cereal with berries, pumpkin seeds, or almonds.
• Add half a cup of beans or lentils to your salad to add fiber, texture, and flavor.
• Enjoy whole fruit—maybe a pear, apple, melon slice or passion fruit—with a meal or as dessert.

Increase Calcium and Vitamin D

Calcium and vitamin D work together to promote optimal bone health. Our bodies can make vitamin D from sunshine, but some individuals may have difficulty producing enough vitamin D, and too much sun exposure can increase the risk of skin cancer. While very few foods naturally contain vitamin D, several foods and beverages are fortified with this essential nutrient. See food sources of calcium and vitamin D.

To increase calcium and vitamin D intake, try this:

• Drink a fortified dairy beverage with your meals.
• When you pack your lunch, include a packet of salmon or can of sardines once a week. Salmon and sardines with bones has more calcium than salmon and sardines without bones.
• Include spinach, collard greens, bok choy, mushrooms, and taro root in your vegetable dishes.
• Look for foods that are fortified with calcium and vitamin D. Soy beverages, soy yogurt, orange juice, and some whole-grain cereals may have these added nutrients. Just be sure they do not include added sugars!

Add More Potassium

Potassium helps the kidneys, heart, muscles and, nerves function properly. Not getting enough potassium can increase blood pressure, deplete calcium in bones, and increase the risk of kidney stones.

People with chronic kidney disease and people taking certain medications may have too much potassium in their blood. But most people in the United States need more potassium in their eating patterns. See food sources of potassium.

To add more potassium, try this:

• Try new recipes that use beet greens, lima beans, or Swiss chard.
• Put some variety in your beverages with one cup of 100% prune juice or 100% pomegranate juice.
• Have a banana as a snack.
• Enjoy 100% orange juice or a recommended dairy product with your meals.

Limit Added Sugars

Too much added sugar in your diet can contribute to weight gain, obesity, type 2 diabetes, and heart disease. Some foods such as fruit and milk contain natural sugars. Added sugars are sugars and syrups that are added to foods and drinks when they are processed or prepared. Added sugars have many different names, such as cane juice, corn syrup, dextrose, and fructose. Table sugar, maple syrup, and honey are also considered added sugars. Sugary drinks are a common source of added sugars.

To limit added sugars, try this:

• Drink water instead of sugary drinks. Add berries or slices of lime, lemon, or cucumber for more flavor.
• Add fruit to your cereal or yogurt for sweetness.

• Don’t stock up on sugary drinks and snacks. Instead, drink water and keep fruit and vegetable slices handy for snacks.
• At coffee shops, skip the flavored syrups and whipped cream. Ask for low-fat or fat-free milk or an unsweetened, fortified soy beverage. Or get back to basics with black coffee.
• Read nutrition labels and choose foods with no or lower amounts of added sugars.

Replace Saturated Fats

Replacing saturated fat with healthier unsaturated fats can help protect your heart. Common sources of saturated fat are fatty meats such as beef ribs and sausage, whole milk, full-fat cheese, butter, and cream cheese.

We need some dietary fat to give us energy, help us develop healthy cells, and help us absorb some vitamins and minerals. But unsaturated fat is better for us than saturated fat. See common sources of saturated and unsaturated fat.

To replace saturated fats with unsaturated fats, try this:

• Replace whole milk in a smoothie with low-fat yogurt and an avocado.
• Sprinkle nuts or seeds on salads instead of cheese.
• Use beans or seafood instead of meats as a source of protein.
• Cook with canola, corn, olive, peanut, safflower, soybean, or sunflower oil instead of butter or margarine.
• Replace full-fat milk and cheese with low-fat or fat-free versions.

Cut Back on Sodium

Eating too much sodium can raise your risk of high blood pressure, heart attack, and stroke. More than 70% of the sodium Americans consume comes from packaged and prepared foods. While sodium has many forms, 90% of the sodium we consume is from salt. See the top sources of sodium.

To cut back on sodium, try this:

• Instead of using salt, add flavor to your meals with a squeeze of lemon juice, a dash of no-salt spice blends, or fresh herbs.
• Eat high-sodium processed and prepackaged food less frequently. Many common foods, including breads, pizza, and deli meats, have high amounts of sodium.
• At the grocery store, read the Nutrition Facts label to find low-sodium products.
• Buy unprocessed food, such as fresh or frozen vegetables, to prepare at home without salt.

Aim for a Variety of Colors

A good practice is to aim for a variety of colors on your plate. Fruits and vegetables like dark, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with vitamins, fiber, and minerals.

Try this:

• Sprinkle fresh herbs over a salad or whole wheat pasta.
• Make a red sauce with fresh tomatoes (or canned tomatoes with low sodium or no salt added), fresh herbs, and spices.
• Add diced veggies—like peppers, broccoli, or onions—to stews and omelets to give them a boost of color and nutrients.
• Top low-fat, unsweetened yogurt with your favorite fruit.

Good nutrition is essential across life stages, from infant and child growth and brain development to healthy and safer pregnancies and healthy aging.

Micronutrients, often referred to as vitamins and minerals, are vital to healthy development, growth, disease prevention, and well-being.

Breastfeeding helps protect against childhood illnesses. Such illnesses include ear and severe lower respiratory infections, asthma, and sudden infant death syndrome (SIDS). Low levels of certain vitamins and minerals can result in mental impairment and central nervous system defects in infants.

Most mothers start out breastfeeding, but about 6 in 10 stop sooner than they planned. Low rates of breastfeeding add more than $3 billion a year to medical costs for women and children in the United States.

Adults with healthy eating patterns live longer and are at lower risk for serious, costly health problems. Examples include heart disease, type 2 diabetes, and obesity.

Benefits of healthy eating for adults:

• May help you live longer
• Keeps skin, teeth, and eyes healthy
• Supports muscles
• Boosts immunity
• Strengthens bones
• Lowers risk of heart disease, type 2 diabetes, and some cancers
• Supports healthy pregnancies and breastfeeding
• Helps the digestive system function
• Helps achieve and maintain a healthy weight

Having a healthy diet starts even before you’re at the grocery store. Look for recipes that use healthier ingredients like the ones listed below.

With a little planning, you can shop for foods that are good for you and help you feel good too.

Plan to Eat Healthy

Eating healthy gives your body the nutrients it needs every day and lowers your risk for heart disease and other health problems.

• Think about how many meals you’ll need in the week ahead and how much time you’ll have to prepare them. Write a shopping list with the ingredients you’ll need for those meals. Then try to stick with your list at the store.
• Aim for ingredients you’ll find around the outer edges of the store where fresh and unprocessed foods usually are.
• If you’re shopping for packaged foods, read the Nutrition Facts labels to help you know what’s inside. Many packaged foods have hidden sodium (salt), saturated fats, or sugars. Even foods labeled “natural” or “healthy” can be hiding sugar by using a different name. Some common other names for sugar are sucrose, high-fructose corn syrup, barley malt, and dextrose.

Fruits and Vegetables

Fruits and vegetables are packed with vitamins and minerals that help you feel healthy and have energy. Plus, fruits and vegetables are naturally low in calories.

• Choose a variety of fruits and vegetables that put a rainbow of colors on your plate.
• Buy fresh fruits and veggies in season. Find out if there is a farmers market in your area.
• If you can’t buy fresh, frozen fruits and veggies can be as good as, or better than, fresh in terms of nutrients, quality, shelf life, and cost.
• If you’re buying canned, look for fruit in 100 percent fruit juice and low- or reduced-sodium veggies.

Grains

Grains are divided into two groups: whole grains and refined grains. Aim for getting half the grains in your shopping cart to be whole grains.

• When buying breads, cereals, and pastas, look for ones that list brown rice, whole oats, whole rye, or whole wheat as the first ingredient.
• Limit refined grains like white bread, white rice, and plain pasta.
• Try a whole grain you’ve never tried before. Think about brown rice or quinoa. Buy some fresh, colorful veggies and herbs to mix it with.

Dairy

Milk products contain calcium, potassium, vitamin D, and other nutrients to help keep your body going. The health benefits of dairy products include improved bone health.

• Choose lower fat (1% or skim) milk, yogurt, and cheese.
• Flavored milk and drinkable yogurt may contain added sugars, which can mean more calories.
• “No fat” products may seem like a healthier choice but may have added sugars. That means you could be eating more calories than you think and maybe more than the recommended daily amount of sugar.

Protein

Proteins act like building blocks for healthy muscles, bones, skin, and blood. Try to vary your protein choices and go with lean protein.

• Buy leaner cuts of meat. For example, when buying beef or pork, look for “loin” or “round” in the name.
• Poultry like chicken or turkey offers high-quality protein and a relatively low amount of fat compared to red meat (beef and pork).
• A medium egg has about 6 grams of protein. Plus, eggs are economical and easy to prepare in many ways.
• Good vegetarian or vegan sources of protein include nuts, seeds, beans, peas, and soy.

Salt

The danger of eating too much salt is that it can lead to high blood pressure (hypertension) or make it worse, and hypertension is an enormous contributor to strokes, heart failure, and heart attacks. If you don't have high blood pressure, high salt intake can lead to it, so be moderate in your salt intake. The recommended range for healthy adults is 1,500-2,400 mg/day. People who are older than 50, are black, or have hypertension or other health conditions like chronic kidney disease or diabetes may be more sensitive to the blood pressure raising effects of salt. They should aim for the lower end of the recommended range. If you have any of these risk factors, talk to your doctor about how much salt you should eat.

Why does salt cause hypertension?

Through a process called osmosis, salt in the bloodstream causes the body's cells to release water. This keeps the circulatory volume higher than it should be, increasing pressure on the blood vessel walls. The blood vessels defend against this increased pressure by reinforcing their walls and making them stiffer to resist the increased pressure, resulting in atherosclerosis, or hardening of the arteries. The blood vessels lose their elasticity and can no longer dilate to accommodate increased fluid volume, and the result is hypertension.

Where Are You Getting Your Salt?

You might be surprised to learn that most of the salt you eat is probably not coming from the salt shaker on your table! It's estimated that a full 80% of the salt Americans eat every day comes from processed and prepared foods, foods that have been altered from their natural state and come prepared and packaged, like cakes and cookies, canned foods, snack foods, frozen dinners, and so on. Salt is used in processed foods for a number of reasons. It makes crackers and pretzels less dry, sweet foods like cake taste sweeter, and foods like soup taste more savory. Fast food, like French fries and burgers, tends to be very high in salt as well. Only 10% of the salt most Americans eat every day comes from home cooking or from a salt shaker. The remaining 10% comes from natural sodium in fruits, vegetables, meat, and fish.

So your best choice for low-sodium eating is to use unprocessed, fresh food that you prepare yourself. If you make pasta, rice, or noodles, skip the kinds that come with flavor packets, which are usually loaded with salt. Use herbs and spices instead of salt for flavor. If you don't have time to make homemade food, check the labels of processed food carefully and make the best choice.

Cholesterol and High-Fat Foods

High blood cholesterol and high levels of triglycerides (fats) in the bloodstream can cause atherosclerosis, which can lead to heart attack and stroke.

Cholesterol is a soft, waxy substance that occurs naturally in your body, and there is always some in your bloodstream. Cholesterol is necessary for your body's health because it helps to produce cell membranes and other substances.

There are two forms of cholesterol: low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) and high-density lipoprotein (HDL) cholesterol (the "good" cholesterol). LDL-cholesterol transports cholesterol to the tissues of your body, where it is stored. HDL-cholesterol, on the other hand, can actually help your body get rid of excess cholesterol by transporting it to the liver for excretion.

Your body produces all the cholesterol you need. The cholesterol you consume when you eat animal products (all cholesterol comes from animal-derived foods) is extra and unneeded. When there's too much cholesterol, specifically, too much LDL-cholesterol, in the bloodstream, it gets deposited in the walls of the arteries and begins to build up. Together with other substances, like calcium, it forms hard deposits, or plaques, that narrow and stiffen the arteries in the process called atherosclerosis. Atherosclerosis can lead to heart disease, kidney disease, hypertension, and many other problems.

Saturated Fats and Trans Fats

Saturated fats, along with trans fats, are the main dietary factors in raising blood cholesterol levels. Not only can they raise total cholesterol and LDL-cholesterol, they also lower HDL-cholesterol. And eating too much saturated fat can result in major health problems even if you don't have high cholesterol. Saturated fats have been linked with insulin problems that can lead to cancer, diabetes, ovarian disorders, and other conditions.

Saturated fats are found in both animal and plant fats and oils (all fats and oils are mixtures of different types of fat). Saturated fats are defined simply as fats that have all the hydrogen molecules they can hold. Fats that are solid at room temperature (for instance, butter, coconut oil, and lard) have a higher percentage of saturated fat than oils that are liquid at room temperature. Butyric acid, lauric acid, and stearic acid are all saturated fatty acids.

Trans fats are implicated in high blood cholesterol levels, too, although they are unsaturated. They have been linked to heart disease, cancer, diabetes, immune dysfunction, obesity, and reproductive problems. Trans fats are created when vegetable oils undergo a process called hydrogenation, in which hydrogen is added to them to make them solid and less likely to become rancid. They are used in commercial baked goods and for cooking in most restaurants and fast-food chains. Cookies, crackers, and other commercial baked goods made with partially hydrogenated vegetable oils are high in trans fats. So when shopping, avoid any product that lists "partially hydrogenated vegetable oil" as an ingredient.

Fatty Liver

Consuming excess calories or abusing alcohol can cause fatty liver, the build-up of excess fat in the liver. Your liver normally contains some fat, but fat that constitutes over 10% of the liver's weight is considered excess. The excess fat can lead to inflammation of the liver, which can become scarred and hardened over time as a result. This condition is called cirrhosis, and it can lead to liver failure. Risk factors for fatty liver include obesity, diabetes, and high triglyceride levels.

How Much Fat Should You Eat?

If you have high blood cholesterol, then eating less cholesterol, saturated fat, and trans fat is a vital first step in fighting atherosclerosis. Even if you don't have high cholesterol, you should limit your intake of saturated and trans fats because they have been linked to so many health problems. How much fat you should eat is generally figured as a percentage of your daily caloric intake, which varies with your age, sex, and activity level. Consult with your doctor about what percentage of fat is right for you. As a general guideline, the American Heart Association recommends limiting dietary fat to 30% of total calories. The fats you do eat should be mostly unsaturated, mostly vegetable fats, and fish oils.

Refined Carbohydrates and Simple Sugars

Most people are aware of the dangers of eating the wrong fats. But there are healthy and unhealthy carbohydrates as well, and they may be just as bad for you as the wrong fats. Excess carbohydrates are converted into triglycerides, carried in your bloodstream, and stored in your body as fats. High levels of triglycerides can result in atherosclerosis, heart disease, and stroke. Eating too many refined carbohydrates and sugars is associated with an increased risk of diabetes as well.

What Are Refined Carbohydrates?

There are two basic types of carbohydrates: simple and complex. Simple carbohydrates are found in foods like fruits and milk products, as well as in refined sugars like table sugar and syrups. They are quickly broken down by your digestive system to provide quick energy. Complex carbohydrates are found in foods like whole grains, vegetables, and beans. Complex carbohydrates take longer for your digestive system to break down and so give you a "time-release" form of energy.

Refined carbohydrates are complex carbohydrates that have been processed to remove the hull, bran, fiber, and some nutrients. Foods like white bread, white rice, white pasta, white-flour pretzels, many cereals, and baked goods like cakes and cookies are chock full of refined carbohydrates. Some of these products may be "enriched" with vitamins and minerals, but many important nutrients are still left out.

What Are Simple Sugars?

Simple sugars occur naturally in sweet foods. There are many different kinds, and their names often end in "-ose." Fructose and glucose, for example, are found in fruit, some vegetables, and even dairy products. Naturally occurring simple sugars often occur only in very small amounts in nature and are highly processed before they are used in food as sweeteners. High-fructose corn syrup, for instance, is a highly processed sweetener derived from corn. Sugars are added to processed foods not only for sweetness, but also to improve foods' structure and texture, enhance flavor, control crystallization, provide a medium for yeast in baked goods, and prevent spoilage.

Simple sugars are high-calorie sweeteners. Be sure to read product labels to determine if sugars have been added. Examples of added sugars are:

• Sucrose (sugar)
• High-fructose corn syrup
• Dextrose
• Glucose
• Fructose
• Galactose
• Corn syrup
• Maltose
• Lactose
• Syrup
• Honey
• Molasses

Why Are Simple Sugars and Refined Carbohydrates Bad for You?

Triglycerides are fats that provide much of the energy your cells need to perform. Like cholesterol, triglycerides are manufactured by your body and also come from the food you eat, like butter and oils. When you consume more calories than you burn, the excess is converted into triglycerides, carried in your blood, and stored in fat cells throughout your body.

High triglyceride blood levels are strongly associated with atherosclerosis, or hardening of the arteries, which leads to heart disease (including heart attack) and stroke. High triglycerides are often accompanied by other conditions that increase the risk of heart disease and stroke, like obesity and metabolic syndrome, a cluster of conditions that also includes excessive belly fat, high blood pressure, high blood sugar, and abnormal cholesterol levels. Sometimes high triglycerides are a sign of poorly controlled diabetes, low levels of thyroid hormones, liver or kidney disease, or rare genetic conditions.

How Many Carbohydrates Should You Eat?

Recommendations vary, but it's estimated that for a healthy person, 45-65% of daily caloric intake should come from carbohydrates. But the greatest part of that carbohydrate intake should come from complex sugars and unrefined carbohydrates: nutritionally dense foods like whole grains, fruits, vegetables, and dairy products. Whole-grain carbohydrates and sugars from fruits and vegetables are much less likely to lead to metabolic and other health problems.

Making the Switch

It's easy to make the switch from refined carbohydrates to whole-grain products. Brown rice and whole-grain pasta, bread, crackers, and many other products are readily available. But check the label carefully before you buy, and make sure the words "whole" or "whole grain" appear before the name of the grain. Many breads, for example, that are labeled "12-grain," "stone-ground," or "hearty wheat" actually contain refined-grain flour.

There are different approaches to reducing your intake of sugars. Noncaloric sweeteners like saccharin, aspartame, acesulfame-K, and sucralose can be substituted for sugar in drinks and many recipes, and they can be found in numerous commercial products. The American Heart Association and the American Diabetes Association endorse their use by diabetics and those on weight-loss diets. However, the safety of synthetic sweeteners is controversial, and at least one, saccharin, sold under the name "Sweet 'n Low," has been found to cause cancer in lab animals.

Unless a person has diabetes, a better choice may be to avoid synthetic sweeteners and lower intake of simple sugars in other ways. Here are some tips:

• Eat fresh or dried fruits, which are full of vitamins and other nutrients, instead of simple sugars.
• Try making recipes with half the sugar they normally call for.
• Have a cup of tea (or glass of iced tea) with a teaspoon or two of sugar, instead of a sugary soft drink or sweetened fruit drink.
• For breakfast, have an unsweetened cereal and add your own sugar or honey on top.
• If you crave a sweet, dip a piece of fruit in sugar rather than have a piece of candy.
• Don't completely deprive yourself of sweets. If you do, you'll probably end up binging on them to satisfy the need they fill. Try to moderate your intake instead.

Many foods can have a positive, health-enhancing effect on you. Olive oil has been shown to lower LDL ("bad") cholesterol levels while raising HDL ("good") cholesterol levels. Onions and garlic may fight cancer and have other health benefits. Diets rich in fruits and vegetables lower the risk of heart disease and stroke. Many fruits and vegetables, especially those with bright coloring like beets, berries, and dark leafy greens, contain substances called antioxidants that fight cancer. Whole grains and beans contain fiber, B vitamins, and other important nutrients like selenium, potassium, and magnesium. Oily fish are high in omega-3 fats that can help keep your blood from clotting, keep your arteries healthy, and prevent heart disease.

Foods you should eat include:

• Olive oil
• Onions and garlic
• Fruits and vegetables, especially beets, leafy greens, and cruciferous vegetables (like broccoli, cauliflower, cabbage, and kale)
• Whole grains
• Legumes (beans, chickpeas, and black-eyed peas)
• Fish, especially oily fish like salmon, tuna, and swordfish

Phytochemicals

Why are vegetables, fruits, whole grains, nuts, and other foods derived from plants so good for you? In recent years, researchers have discovered that plants contain thousands of chemicals called "phytochemicals." "Phyto" is Greek for "plant," so a phytochemical is simply a chemical found in a plant.

Just as your immune system protects you from illness, phytochemicals protect plants from viruses, bacteria, and fungi. But phytochemicals do wonders for you, as well. Phytochemicals act to protect you from many diseases, including cancer and heart disease, and fortify your immune system.

Phytochemicals act in many different ways, and many of them are related to heart health. Some inhibit the formation of clots and so help prevent heart attack. Others affect cholesterol absorption, raising your levels of HDL ("good") cholesterol and lowering your levels of LDL ("bad") Phytochemicals can act like scavengers and remove cancer-causing compounds from your cells, and some can even prevent those compounds from forming in the first place.

Literally thousands of phytochemicals have been discovered in plants. Some important ones for health include:

• Allicin (garlic)
• Lycopene (tomatoes, red peppers)
• Resveratrol (grapes)
• Flavonoids (soy beans, berries, citrus fruits, apples, grapes, and onions)
• Sulforaphane, indoles, and isothiocyanates (cruciferous vegetables like broccoli, cabbage, and brussels sprouts)
• Protease inhibitors (whole grains, beans)

Vegetables

The list of the benefits of eating vegetables is long and getting longer. Studies have shown that eating plentiful amounts of vegetables every day lowers your blood pressure, reduces your risk of heart disease and stroke, lowers your risk of eye disease and digestive problems, stabilizes your blood pressure, and probably helps prevent many forms of cancer.

Why Are Vegetables So Good for You?

Vegetables contain large amounts of antioxidant compounds, including vitamins C, E, and beta carotene (the precursor to vitamin A). Antioxidants combat cancer-causing free radicals released by the body in the course of metabolizing energy and using oxygen. Yellow and green vegetables are particularly rich in antioxidants. Most vegetables contain large amounts of fiber as well.

How Many and What Kind?

You should aim for at least nine servings (about 4.5 cups) of vegetables and fruits a day, not counting potatoes. It's good to eat a number of different of vegetables instead of the same ones all the time, because your body thrives on a variety of nutrients. The best vegetables to eat are the most colorful ones. Eat foods of several different hues during a meal: research shows that antioxidants work together like a team, each boosting the others' effects. Go for dark leafy greens and anything that's a rich red, yellow, or orange color, like cooked tomatoes, beets, carrots, and squash.

Fruits

Like vegetables, fruits contain many important antioxidants and nutrients, and many are rich in fiber as well. Bananas, prunes, peaches, apricots, and melons all contain large amounts of potassium, which helps to maintain healthy blood pressure. Vitamin C, found in citrus fruits, guava, papaya, strawberries, kiwis, and cantaloupe, helps with tissue growth and repair. Folate (folic acid), found in strawberries, grapes, and oranges, helps to form red blood cells. Fruits, like vegetables, contain phytochemicals that have been shown to help prevent cancer and are rich in fiber to protect your heart health.

Eating many different kinds of fruits, in a rainbow of hues, will ensure your body gets the array of nutrients it thrives on. Especially good are the reds, blues, and purples of berries. Berries contain flavonoids, a group of phytochemicals thought to have strong antioxidant and heart-protective properties. Fruits are a delicious, sweet treat that you can feel good about eating every day. Try to eat at least nine servings of fruits and vegetables a day.

Nuts

Nuts are one of the healthiest and most satisfying foods you can eat. Nuts lower LDL-cholesterol and raise HDL-cholesterol levels. They reduce your risk of developing blood clots and improve the health of the lining of your arteries.

Nuts are thought to be so good for you in part because they contain so many healthy unsaturated fats, in fact, they're up to 80% oil. Many nuts are also rich in heart-protecting omega-3 fatty acids, also found in oily fish. Nuts contain large amounts of arginine, a chemical that increases production of nitric oxide in your body. Nitric acid may improve the health of your artery walls and make them more flexible and less prone to blood clots. The vitamin E and fiber nuts contain may also protect the health of your heart.

Which nuts should you eat?

All nuts appear to be good for your heart and blood vessels, but walnuts in particular have been studied and found to contain high amounts of omega-3 fatty acids. Pecans, macadamia nuts, almonds, and hazelnuts are other nuts that appear to be quite healthy for your cardiovascular system. Even peanuts, which are technically not nuts, but legumes, seem to be relatively good for your heart. Nuts are high-calorie foods, however, so don't go overboard in your consumption of them. A handful a day is all you need. And bear in mind that eating nuts covered in candy or salt can cancel out their heart-healthy effects.

Have you thought about the many colors of our foods? They catch our eye and add so much to the appeal of our meals - particularly fruits and vegetables. Research shows that the colors of our foods may also be related to the health benefits they provide.

The pigments that give plant foods their vibrant colors are of value to the plants themselves, as well as to those who consume them. These colorful fruit and vegetable pigments also serve to attract feeding animals who later help distribute the plants' seeds.

Plant pigments have long been of interest to food chemists who have studied their contributions to the visual appeal of foods. In recent years, there also has been an explosion of interest in the health potentials of the pigments that are responsible for food colors.

There are several types of pigments in foods. One group is the "anthocyanins", a term derived from the Greek words for "flower" and "blue". Anthocyanins are present in many fruits including cherries, blueberries, blackberries, and cranberries. They also are found in colored grains such as purple corn, red rice, black rice, purple carrots and blue potatoes. One of the richest sources of anthocyanins is the chokecherry. Black rice, which has a purple-black bran, also has very high levels of anthocyanins. In ancient China, it was known as "forbidden rice", as it and was only eaten by the nobility. Anthocyanins appear to protect plant tissues from damage by ultraviolet light. They may also be anti-microbial.

Laboratory studies suggest that the anthocyanins in foods benefit health by reducing inflammation and preventing oxidative damage to cells, a process associated with diabetes and cardiovascular disease. Studies have shown this for anthocyanin-rich fruit juices, and scientists are now asking whether some anthocyanins may be more useful than others, and how they function in the body.

Another group of plant pigments are the carotenoids - a large group of more than 600 compounds that give vegetables and fruits their yellow, orange and red colors. Some familiar sources include tomatoes, carrots, yellow squash and spinach. The most common carotenoids are beta-carotene, lycopene and lutein.

Beta-carotene is related chemically to vitamin A, which is essential for vision and functions in maintaining healthy bones, immune function and may other vital functions. In fact, the body can convert beta-carotene to vitamin A. Spinach, carrots, orange juice and cantaloupe are particularly good sources of beta-carotene.

Lycopene is present in tomatoes, tomato sauce and tomato juice. It is of current interest in cancer research, as studies have associated reduced prostate cancer risk for men with relatively high blood levels of lycopene.

Lutein is accumulated by the key visual area of the retina called the macula where it is thought to protect against potentially damaging effects of light. It is thought that lutein may reduce the risk of macular degeneration, which is a major cause of visual impairment in people aged fifty years and older. Good sources of lutein include green leafy vegetables such as spinach, kale, and turnips greens. USDA scientists have found that eggs can be an important source of lutein.

The Nutrition Facts label on packaged foods is based on updated science and dietary recommendations for Americans. Using the label can help you choose foods for a healthy diet. The label is required on all packaged foods made in the United States and imported from other countries.

The US Food and Drug Administration (FDA) issued regulations in 2016 to update the Nutrition Facts label. This was the first major change to the label since it was introduced in 1994. Most items had the updated label by January 1, 2021.

What changed?

Calories & Fat

Larger, darker letters make calories the easiest item to see. When it comes to health outcomes, the type of fat you eat matters more than the overall amount of fat. For this reason, the label shows percentages of calories from unhealthy saturated and trans fats rather than the percentage of calories from all fat.

Added Sugars

In addition to showing total percentage of calories from sugars, labels show the percentage from added sugars. Naturally occurring sugars, such as those in fruit or milk, are not added sugars. Added sugars include brown sugar, maple sugar, corn sweetener, corn syrup, honey, malt syrup, and molasses.

Did you know that the two main sources of added sugars in the United States are sugary drinks and snacks and sweets, which includes candies and desserts? Less than 10% of your daily calories should be from added sugars. If you eat even one large dessert or sugary drink per day, then you are likely getting more than the recommended daily limit of added sugar.

Serving Size

Twenty years ago, people tended to eat smaller amounts than they do now. The updated serving size reflects what people are likely to eat or drink and not necessarily the portions they should eat.

For example, one serving size of ice cream is labeled as ⅔ cup. A 12–ounce or 20–ounce bottle of soda is labeled as one serving. The updated portion size gives people a more realistic view of the number of calories they are consuming.

Dual Column Labels

Some food and drink packages contain more than one serving, but a person may consume the contents of the whole package at one time, for example a pint of ice cream or a bag of chips. Two columns provide calorie and nutrition information for one serving and for the whole package.

Nutrients Required on Label

• Vitamin D and potassium values are required.
• Calcium and iron will continue to be required.
• Vitamins A and C will no longer be required but can be included on a voluntary basis.

Slight Decrease in Sodium Allowance

• The daily limit for sodium decreased slightly from 2,400 mg per day to 2,300 mg per day. This change matches the recommendation in the Dietary Guidelines for Americans, 2020-2025.

Here are a few tips (based on the Dietary Guidelines for Americans, 2020-2025) to help you make healthier choices about what you eat and drink.

• Keep your intake of added sugars to less than 10% of your total daily calories. That means if you consume 2,000 calories in a day, added sugars should account for no more than 200 calories.
• Read the Nutrition Facts labels on your packaged food and drinks to keep track of sugars, fats, protein, and other nutrients.
• Most sodium we consume is from salt, and salt is commonly in processed foods. Read labels and choose the product with less sodium.
• Drink plain water instead of sugary beverages. Read the product’s Nutrition Facts label and rethink your drink.
• Limit the serving size of the treats. If you are going to have dessert, keep it small. Take the Portion Distortion Quiz and learn how food portion sizes have changed in 20 years.
• Be sure you know how many servings are in food. For example, if you buy what looks like an individual sized chicken pie, check the Nutrition Facts label. It might actually be two servings. If you eat the whole pie, you will eat twice as many calories and twice as much sodium listed on the label.

Key points

• People eat in a variety of places–-home, work, restaurants, maybe even the car.
• With planning, you can choose healthy options in any setting.
• See tips for making nutritious choices and avoiding large portions.

At home

Planning meals to prepare at home is a good way to improve your food choices. Planning can also help you avoid less healthy drive-thru meals.

A good place to start is MyPlate Plan. This tool calculates daily food group targets based on your age, sex, height, weight, and physical activity level.

Once you've planned your meals, make a grocery list. While shopping, stick to the list and choose healthier ingredients for the meals you will prepare at home. Here are some ways to make smart choices:

• Use low-fat, low-sodium soups.
• Reduce the amount of cheese in a recipe and use low-fat cheese.
• Sauté with non-stick cooking spray or a little cooking oil instead of a solid fat.
• If you're using ground beef, look for a low-fat variety.
• Once you've browned ground meat, drain it to remove excess fat.
• Check out fresh or frozen vegetable side dishes without added cream, butter, salt, or cheese.
• Substitute whole fruits without added sugars for higher calorie desserts.

Here are some ideas to make healthy additions to dishes you cook:

• Substitute skinless ground turkey breast for beef.
• Add beans to vegetable soups and chilis to improve the nutritional value.
• If you are making enchiladas, rinse a can of black beans and add them to the ground meat.

When you eat, pay attention to portion size. This includes the portion of condiments, such as butter or salad dressing.

Additionally, serving food on individual plates instead of putting serving dishes on the table may discourage second and third helpings.

Over time, you will figure out what nutrient-dense substitutions and additions you like. As you learn this, it will become easier to make healthy meals at home.

In restaurants

Before you go to a restaurant, look at the restaurant menu online. Identify healthy choices ahead of time rather than trying to choose at the restaurant.

Many restaurants serve more food than one person needs at one meal. Consider splitting an entrée with a friend. Or ask for a "to-go" box and set aside half your meal as soon as it arrives at the table.

For snacks

Stock up on nutritious snacks at home or work so you have a healthy option to choose when you are hungry between meals.

Consider:

• Canned fruit without added sugars.
• Washed and chopped celery, carrots, and cucumbers.
• Low-fat and fat-free yogurt without added sugars.
• Low-fat milk and cheeses.
• Whole-grain crackers and breads.
• Proteins, such as nuts and seeds.

To avoid consuming too much of a less healthy snack, do not eat straight from the package. Instead, put the amount of food that you plan to eat into a bowl or container. Also, store less healthy foods out of sight, such as on a high shelf or at the back of the freezer. Move the healthier food to the front at eye level.

Portions and Servings: What's the Difference?

A portion is the amount of food that you choose to eat for a meal or snack. It can be big or small, you decide.

A serving is a measured amount of food or drink, such as one slice of bread or one cup (eight ounces) of milk.

Many foods that come as a singleportion actually contain multiple servings. The Nutrition Facts label on packaged foods, on the backs of cans, sides of boxes, etc. tells you the number of servings in the container.

For example, look at the label of a 20-ounce soda (usually consumed as one portion). It has 2.5 servings in it. A 3-ounce bag of chips, which some would consider a single portion, contains 3 servings.

Portion Distortion

Average portion sizes have grown so much over the past 20 years that sometimes the plate arrives and there's enough food for two or even three people on it. Growing portion sizes are changing what Americans think of as a "normal" portion at home too. We call it portion distortion.

Check out these examples of how larger portions lead to increased calories:

Fiber—you know it's good for you. But if you're like many Americans, you don't get enough. In fact, most of us get less than half the recommended amount of fiber each day.

Dietary fiber is found in the plants you eat, including fruits, vegetables and whole grains. It's sometimes called bulk or roughage. You've probably heard that it can help with digestion. So it may seem odd that fiber is a substance that your body can't digest. It passes through your digestive system practically unchanged.

"You might think that if it's not digestible then it's of no value. But there's no question that higher intake of fiber from all food sources is beneficial," says Dr. Joanne Slavin, a nutrition scientist at the University of Minnesota.

Fiber can relieve constipation and normalize your bowel movements. Some studies suggest that high-fiber diets might also help with weight loss and reduce the risk for cardiovascular disease, diabetes and cancer.

The strongest evidence of fiber's benefits is related to cardiovascular health. Several large studies that followed people for many years found that those who ate the most fiber had a lower risk for heart disease. The links between fiber and cardiovascular health were so consistent that these studies were used by the Institute of Medicine to develop the Dietary Reference Intakes for fiber.

Experts suggest that men get about 38 grams of fiber a day, and women about 25 grams. Unfortunately, in the United States we take in an average of only 14 grams of fiber each day.

High fiber intake seems to protect against several heart-related problems. "There is evidence that high dietary fiber consumption lowers 'bad' cholesterol concentrations in the blood and reduces the risk for developing coronary artery disease, stroke and high blood pressure," says Dr. Somdat Mahabir, a nutrition and disease expert with NIH's National Cancer Institute.

Fiber may also lessen the risk for type 2 diabetes , the most common form of diabetes. Fiber in the intestines can slow the absorption of sugar, which helps prevent blood sugar from spiking. "With diabetes, it's good to keep glucose levels from peaking too much," explains Dr. Gertraud Maskarinec of the University of Hawaii.

In a recent NIH-funded study, Maskarinec and her colleagues followed more than 75,000 adults for 14 years. Consistent with other large studies, their research found that diabetes risk was significantly reduced in people who had the highest fiber intake.

"We found that it's mostly the fiber from grains that protects against diabetes," Maskarinec says. However, she notes that while high fiber intake may offer some protection, the best way to reduce your risk of diabetes is to exercise and keep your weight in check.

Weight loss is another area where fiber might help. High-fiber foods generally make you feel fuller for longer. Fiber adds bulk but few calories. "In studies where people are put on different types of diets, those on the high-fiber diets typically eat about 10% fewer calories," says Slavin. Other large studies have found that people with high fiber intake tend to weigh less.

Scientists have also looked into links between fiber and different types of cancer, with mixed results. Much research has focused on colorectal cancer, the second-leading cause of cancer death nationwide. Protection against colorectal cancer is sometimes stronger when scientists look at whole-grain intake rather than just fiber. One NIH-funded study of nearly 500,000 older adults found no relationship between fiber and colorectal cancer risk, but whole-grain intake led to a modest risk reduction.

Different types of fiber might affect your health in different ways. That's why the Nutrition Facts Panels on some foods list 2 categories of fiber: soluble and insoluble. Soluble fiber may help to lower blood sugar and cholesterol. It's found in oat bran, beans, peas and most fruits. Insoluble fiber is often used to treat or prevent constipation and diverticular disease, which affects the large intestine, or colon. Insoluble fiber is found in wheat bran and some vegetables.

Still, experts say the type of fiber you eat is less important than making sure you get enough overall. "In general, people should not be too concerned by the specific type of fiber," says Mahabir. "The focus should be more on eating diets that are rich in whole grains, vegetables and fruits to get the daily fiber requirement."

Whole grains, fruits and vegetables are also packed with vitamins and other nutrients, so experts recommend that you get most of your fiber from these natural sources. "Unfortunately, a lot of people tend to pick low-fiber foods. They go for white bread or white rice. Most of the processed foods—foods that are really convenient—tend to be low in fiber," says Slavin.

For people who have trouble getting in enough fiber from natural sources, store shelves are filled with packaged foods that tout added fiber. These fiber-fortified products include yogurts, ice cream, cereals, snack bars and juices. They generally contain isolated fibers, such as inulin, polydextrose or maltodextrin. These isolated fibers are included in the product label's list of ingredients.

The health benefits of isolated fibers are still unclear. Research suggests they may not have the same effects as the intact fibers found in whole foods. For instance, there's little evidence that isolated fibers help lower blood cholesterol, and they have differing effects on regularity. On the plus side, some studies suggest that inulin, an isolated fiber from chicory root, might boost the growth of good bacteria in the colon.

The bottom line is that most of us need to fit more fiber into our day, no matter what its source. "It would be great if people would choose more foods that are naturally high in fiber," Slavin says.

Increase your fiber intake gradually, so your body can get used to it. Adding fiber slowly helps you avoid gas, bloating and cramps. Eat a variety of fruits, vegetables, whole grains and nuts to add a mix of different fibers and a wide range of nutrients to your diet. A fiber-rich diet can help your health in many ways.

Tips to Get More Fiber in Your Diet

• Bulk up your breakfast. Choose a high-fiber cereal (5 or more grams per serving) or make a bowl of oatmeal and top it with nuts and fruit.
• Switch to whole grains. Look for bread that lists whole-grain flour as the first ingredient. Experiment with barley, wild or brown rice, quinoa, whole wheat pasta and bulgur.
• Add a vegetable. Keep a bag of frozen mixed vegetables, spinach or broccoli florets for a quick addition to any pasta sauce or rice dish. Start dinners with a tossed salad.
• Don't forget legumes. Try peas, different kinds of beans (pinto, kidney, lima, navy and garbanzo) and lentils.
• Snack on fruit, nuts and seeds. Grab a piece of fruit such as an apple, pear or banana. Keep some almonds, sunflower seeds and pistachios handy. Low-fat popcorn or sliced vegetables and hummus also make a great snack.

Healthy eating is important at every age. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what to eat or drink, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:

Read the label

The Nutrition Facts label shows you how much sodium is in packaged foods. Choose lower sodium foods – especially if you have high blood pressure, diabetes, or kidney disease.

Eat fruits and veggies

Enjoy a variety of fresh and frozen fruits and vegetables – almost all of them are naturally low in sodium. Look for canned vegetables labeled “no added salt.”

Look for cue words

Items that are “pickled,” “brined,” or “cured” tend to be high in sodium. Include these foods in your meals sparingly.

Put together meals at home

Making your own meals gives you more control over the salt you eat. Taste your food before adding salt from the shaker.

Go easy on the sauce

Be mindful of how much sauce, gravy, salsa, ketchup, soy sauce, marinade, or dressing you're using. The sodium from these can add up quickly.

Spice it up

Flavor your foods with fresh or dried herbs and spices instead of salt. Pick spice blends that do not list salt or sodium on the ingredient list.

The benefits of healthy eating add up over time, bite by bite.

Key points

• For slow, steady weight loss, try eating foods that will fill you up without eating a lot of calories.
• Low-fat and fiber-rich foods, such as fruit and vegetables, have few calories and can easily be incorporated into your eating patterns.
• The following tips and substitutions can help you reduce calories.

Overview

For slow, steady weight loss, try to eat foods that will fill you up without eating a lot of calories. You can cut calories without being hungry by using low-fat and fiber-rich ingredients, such as vegetables or fruit. These foods are also part of a healthy eating pattern.

Take macaroni and cheese as an example. A recipe with 2 cups whole milk, 2 tablespoons of butter, and 2 ¼ cups of full-fat cheese has about 540 calories in 1 cup.

For fewer calories and less fat:

• Use non-fat milk instead of whole milk.
• Use 1 tablespoon of butter instead of 2.
• Replace butter with soft margarine that has no trans fat.
• Use 8 ounces of light cream cheese instead of full-fat cheese.
• Add 2 cups fresh spinach.
• Incorporate 1 cup diced tomatoes (or any other vegetable you like).

Your redesigned mac and cheese has 315 calories in 1 cup. You can eat the same amount of mac and cheese with 225 fewer calories.

A healthy eating plan

• Offers a variety of fruits, vegetables, whole grains, and fat free or low-fat milk and milk products.
• Includes lean meats, poultry, fish, beans, eggs, and nuts.
• Contains foods and beverages low in saturated fats, trans fats, and cholesterol.
• Incorporates foods low in salt, sodium, and added sugars.
• Stays within your caloric needs. You can calculate who many calories you need with the MyPlate Plan.

What foods will fill me up?

To cut calories without feeling hungry, replace some higher-calorie foods with foods that are lower in calories and fat. In general, this means foods with a lot of water and fiber.

Ideas for meals and snacks

Calculations performed using the USDA National Nutrient Database for Standard Reference.

Eating healthier can include cutting down on fats, salt, and sugar, plus going lighter on sauces. It’s possible to make your favorite foods by using healthier cooking methods and ingredients.

You can make healthier versions of your favorite foods without losing taste. For example, spices and herbs bring out the natural flavor of foods, so they’re great substitutes for ingredients that add unwanted fats, salt, or sugar and calories.

Here are some ways to prepare foods that make them tasty and healthier.

Bake it

Lightly coat meat, poultry, or seafood with egg whites. Dip it in crushed up whole-grain cereal and bake for a healthy “fried” option. Or wrap individual pieces of meat, poultry, or seafood in aluminum foil packets, seal up the packets and bake. Put some veggies in the packets to help you reach your healthy eating goals.

Grill it

Grilling adds extra taste without extra fats. Steaks, firm fish such as salmon or tuna, and boneless, skinless chicken breasts cook up quickly and with lots of flavor on an indoor or outdoor grill. However, try to avoid cooking or eating meat that is blackened or charred on the outside. Meats cooked at high temperatures or for a long time can form chemicals that increase the risk of cancer.

Broil it

If you don’t have a grill or can’t grill outdoors because of bad weather, broiling is a great option. Coat a broiling pan with non-stick spray or a bit of olive oil. Preheat your oven using the broil setting on high. Place your food on a rack so any fat drips away as it cooks.

Roast it

Roasting lets you mix vegetables into the same pan with meat or poultry, making cleanup easier. You can roast using the broil or bake setting on your oven. Use a non-stick cooking spray or a small bit of olive oil to lightly coat veggies, meat, seafood, or poultry before roasting. Use a rack in the pan so the meat or poultry doesn’t sit in its own fat drippings. Instead of basting with pan drippings, use fat-free liquids like tomato juice or lemon juice. If you make gravy from the drippings, chill them first, then use a strainer or ladle to remove the fat.

Sauté it

Use a pan made with non-stick metal or a coated non-stick surface so you can use little or no oil when cooking. Use a non-stick vegetable spray to brown or sauté food. Or try a small amount of broth or a tiny bit of vegetable oil rubbed onto the pan with a paper towel. 

Steam it

Steam vegetables in a basket over simmering water. They’ll keep more flavor and won’t need any salt.

Switch it

Making small changes in ingredients can make a big difference in helping you eat healthier. Swap ingredients to reduce the amount of fat, salt, sugar, and calories you take in. Here are some to try.

There are many different ways to eat healthy. Simple healthy-eating tips can help you succeed when focusing on your overall well-being. These dietitian-approved healthy eating tips are evidence-based and easy to implement.

For people who truly want to make positive changes in their eating routine, here are the top healthy eating habits that are dietitian-approved and incredibly impactful:

• Skip Drinks with Added Sugars: Added sugars are lurking in many seemingly healthy drinks, like fruit punch and sports drinks.
• Include Fermented Food in Your Diet: Kimchi, sauerkraut and other fermented foods not only taste delicious but they also fuel the body with live probiotics that support our overall health in various ways.
• Swap Out Highly Processed Meat for Fresher Options: Fresh cuts of meat like turkey, chicken and beef are lower-sodium and nitrate-free meat options that can be just as satisfying to eat.
• Have a Glass of Milk Every Day: A glass of milk is loaded with 13 essential nutrients, including bone-building calcium, protein and magnesium.
• Add Fruit to Your Midday Snack: Combining a serving of fruit with protein can help give your snack some staying power, so you will feel satisfied and avoid a potential sugar crash shortly after eating.
• Add More Vegetables to Your Dishes: Adding extra broccoli to your stir-fry or tossing a handful of spinach in your homemade soup can give your dishes a healthy boost in a simple way.
• Don't Eat in Front of the TV: When you eat while watching TV, you can end up being distracted and ultimately eat more calories while feeling less satisfied.
• Don't Skip Breakfast: According to a 2021 study in Proceedings of the Nutrition Society, eating breakfast consistently is linked to a greater intake of many nutrients, including folate, calcium and iron.
• Don't Deprive Yourself of Your Favorite Foods: Giving up your favorite foods cold turkey may lead to overindulging in the long run. Treat yourself to a once-in-a-while indulgence to help keep you satisfied and on track.

While trendy diets and lifestyle overhauls are all the rage, the truth is that simple changes and swaps can lead to big results in the health department.

Including healthy eating habits in your life is a must if you want to support your overall well-being.

Is eating healthy too expensive? It doesn’t have to be if you are willing to follow three simple reminders -- Plan, Compare and Prepare. If you follow these, you and your family can save money and eat healthier.

Consider these tips to get you started:

• Plan
  Before you go shopping, take 15-20 minutes each week to plan your meals and make a grocery list of what and how much to buy. Consider breakfast, lunch, dinner and snacks for the week. Easy to fix recipes are available online. Include foods and beverages from the five food groups so you can get the nutrients you need. Read the Nutrition Facts label on the packaging, and go easy on foods with added sugars, saturated fats, and sodium. Consider meals like soups, salads, stews, or even stir-fries to “stretch” expensive items into more portions.

• Compare
  Check the local paper or search online for coupons, sales and specials. Use store loyalty cards and always bring your grocery list. For double savings, use manufacturer coupons during a store sale. Take time to compare unit prices listed on shelves to ensure you are getting the best price. Try to do your grocery shopping when you are not hungry and not too rushed. This will help you avoid impulse buying and convenience foods which will increase your food bill.
• Prepare
  Cut up fresh fruits and vegetables for quick snacks. Prepare meals that can be done in advance. Double up your recipes and freeze the leftovers for meals later in the week. For example, last night’s roasted chicken can easily become chicken salad or a chicken quesadilla later in the week.

Eating healthier and spending less is a breeze if you follow these tips to Plan before you shop, Compare options to find the best price, and Prepare meals that stay within your budget.

Sometimes a family member or friend needs encouragement to make a healthy change. Try these tips to start a conversation about eating healthy.

Say why eating healthy is important.

You can say:

• “Your health is important to me. I care about you and want you to live a healthy life.”
• “A healthy diet can help you stay active as you get older, giving you more time to spend with your loved ones and do the activities you enjoy.”

Talk about small steps.

Try saying:

• “Healthy eating isn’t all or nothing. You can eat healthy and still enjoy the foods you love. How do you feel about trying some small changes?”
• “Can I help you think of some healthy shifts that would be doable for you? What are some foods or ingredients you would be willing to swap out for healthier options?”

Offer simple suggestions:

• Be ready with some ideas, like drinking water instead of soda, eating whole-wheat bread instead of white bread, or using olive oil instead of butter.
• Keep it manageable — encourage your friend or family member to pick 1 or 2 ideas to start.

Take the lead. Do it together.

Offer to make healthy changes with your loved one! You can say:

• “There are simple things we can do, like having oatmeal or whole-grain cereal for breakfast instead of sweets.”
• “Let’s go grocery shopping together for healthy choices.”
• “Let’s try to cook and enjoy a healthy meal together at least twice a week.”
• “Let’s try eating at least 2 vegetables with dinner.”
• “Next time we go out to eat, let’s share a meal. Or we can each order our own, but only eat half — we can save the other half for lunch the next day.”

Offer to help.

Make sure your loved one knows you’re ready to support them:

• Let your friend or family member know you're on their side. Ask, “How can I help you eat healthy?”
• Acknowledge that changing habits is hard. Ask, “What's the hardest thing about eating healthy? What can I do to support you?”
• Celebrate successes. Say, “I’m so proud of you for making this change and sticking to it.”

Small steps can help your family get on the road to maintaining a healthy weight. Choose a different tip each week for you and your family to try. See if you or they can add to the list. Here are a few:

Change Your Shopping Habits

• Eat before grocery shopping
• Make a grocery list before you shop
• Choose a checkout line without a candy display
• Buy and try serving a new fruit or vegetable (ever had jicama, fava beans, plantain, bok choy, star fruit, or papaya?)

Watch Your Portion Size

• Share an entree with someone
• If entrees are large, choose an appetizer or side dish
• Don't serve seconds
• Share dessert, or choose fruit instead
• Eat sweet foods in small amounts. To reduce temptation, don't keep sweets at home
• Cut or share high-calorie foods like cheese and chocolate into small pieces and only eat a few pieces
• Eat off smaller plates
• Skip buffets

Change the Way You Prepare Food

• Cut back on added fats and/or oils in cooking or spreads
• Grill, steam, or bake instead of frying
• Make foods flavorful with herbs, spices, and low-fat seasonings
• Use fat-free or low-fat sour cream, mayo, sauces, dressings, and condiments
• Serve several whole-grain foods every day
• Top off cereal with sliced apples or bananas

Change Your Eating Habits

• Keep to a regular eating schedule
• Eat together as a family most days of the week
• Eat before you get too hungry
• Make sure every family member eats breakfast every day
• Drink water before a meal
• Stop eating when you’re full
• Don't eat late at night
• Try a green salad instead of fries
• Ask for salad dressing "on the side"
• Chew slowly every time you eat and remind others to enjoy every bite
• Serve water or low-fat milk at meals, instead of soda or other sugary drinks
• Pay attention to flavors and textures
• Instead of eating out, bring a healthy, low-calorie lunch to work and pack a healthy "brown bag" for your kids
• Provide fruits and vegetables for snacks
• Ask your sweetie to bring you fruit or flowers instead of chocolate

Families today lead busy lives balancing work, school, and play. Our busy schedules often mean that we don’t have time to make meals for ourselves and find ourselves grabbing food on the go. Sometimes this food isn’t always the healthiest for us.

The food we make at home tends to be cheaper and healthier for us. Did you know that in 1960 26% of the money spent on food in the United States was on food eaten away from home, and by 2011 that number had jumped to nearly half? Americans now buy and consume food away from home an average of four times a week which can mean an extra eight pounds a year. The more we eat away from home, the more those pounds add up.

Our busy schedules don’t mean we have to eat unhealthy foods. We can plan ahead and make a meal or a snack to take with us on days we know we’ll be rushed. On the days when we don’t have time to plan ahead we can order healthier meal options or smaller sizes.