Healthy eating is a way of eating that improves your health and helps prevent disease. It means choosing different types of healthy food from all of the food groups (fruits, vegetables, grains, dairy, and proteins), most of the time, in the correct amounts for you. Healthy eating also means not eating a lot of foods with added sugar, sodium (salt), and saturated and trans fats.

Healthy eating also means getting nutrients primarily from food rather than from vitamins or other supplements. Some women might need vitamins, minerals, or other supplements at certain times in life like before or during pregnancy. But most women, most of the time, should get their essential nutrients from what they eat and drink.

What you eat and drink is influenced by where you live, the types of foods available in your community and in your budget, your culture and background, and your personal preferences. Often, healthy eating is affected by things that are not directly under your control, like how close the grocery store is to your house or job. Focusing on the choices you can control will help you make small changes in your daily life to eat healthier.

Use MyPlate as a guide to build a healthy diet. Think about filling your plate with foods from the five food groups — fruits, vegetables, grains, proteins, and dairy — at each meal. Snacks can be a good way to fill in fruits and whole grains you might have missed at meals. Most of us don’t need complicated calorie counting programs or special recipes for healthy eating.

Some simple tips to improve your eating habits are to eat more vegetables, snack on fruit more often, and cook at home more each week.

• Fruits and vegetables. Everyone needs to eat fruits and vegetables every day. Try to fill about half of your plate with fruits or vegetables at meals. Most women do not get enough fruits and vegetables. Eat whole fruit (not juice) and try different types of vegetables during the week.
• Protein. Eat different types of foods with protein, including seafood, lean meats, poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products. Most women do not eat enough seafood to meet weekly recommendations of 8 to 10 ounces (or about two servings a week).
• Grains. Make at least half your grains whole grains, such as brown rice, whole-wheat pasta, or whole-wheat bread. Most women do not eat enough whole grains.
• Dairy. Women should get 3 cups of dairy each day, but most women get only half that amount. If you can’t drink milk, try to eat low-fat plain yogurt or low-fat cheese. Dairy products are among the best food sources of the mineral calcium, but some vegetables such as kale and broccoli also have calcium, as do some fortified foods such as fortified soymilk, fortified cereals, and many fruit juices. Most girls ages 9 to 18 and women older than 50 need more calcium for good bone health.
• Oils. When cooking try to use oils from plants instead of solid fats like butter, margarine, or coconut oil. See this list of oils and fats to see how healthy each type of cooking oil and solid fat is. Most women eat too much solid fat through packaged foods like chips or salad dressing, and not enough healthy fats like olive oil or the type of fat in seafood.

Healthy eating means not eating a lot of food with added sugars, saturated and trans fat, and sodium (salt). Healthy eating means eating fruits, vegetables, whole grains, healthy types of protein and dairy and not eating or drinking too many calories for your body type.

No. There is no one special ingredient or vitamin that will make you healthy and cure illness. One of the keys to healthy eating is your overall pattern of eating.

You don’t have to spend a lot of money, follow a very strict diet, or eat only specific types of food to eat healthy. Healthy eating is not about skipping meals or certain nutrients. Healthy eating is not limited to certain types of food, like organic, gluten-free, or enriched food. It is not limited to certain patterns of eating, such as high protein.

You also do not have to stop eating all of your favorite foods. You can eat a variety of foods, including less healthy favorites, as long as you don’t eat them all the time and keep the amount small.

Some diets have been shown by researchers to prevent disease and help people reach and maintain a healthy weight. Get started with one of these:

• Healthy U.S.-style eating plan
• Mediterranean-style eating plan
• Vegetarian eating plan
• DASH diet (Dietary Approaches to Stop Hypertension)

Confused about what kinds of foods you should be eating for your health? A healthy eating plan can help. A healthy eating plan should include foods from all the food groups so that you get all of the essential vitamins, minerals, and nutrients you need. This page breaks down the amount of each food group women at different ages should get each day. We’ve also included examples of common foods to show you how easy it can be to meet your daily needs.

Women age 19–25

The eating plan listed below is based on a 2,200-calorie eating plan for moderately active women.

Fruits (whole fruit = 1 cup): 2 cups

Example: 1 apple, 1 orange

Vegetables: 3 cups

Example: 1 cup of black beans, 1½ cups of leafy salad greens, 6 baby carrots

Proteins: 6 ounces

Example: ½ cup of baked beans or 1 small steak (5½ ounces), ½ ounce of almonds

Grains (at least half should be whole grains): 7 ounces

Example: 1 cup of cereal, 2 slices of bread, 1 cup of pasta, 1 mini bag of unbuttered microwave popcorn

Dairy: 3 cups

Example: 1 cup of low-fat milk, 1 8-ounce container of yogurt, 1½ ounces of cheese, or equal amounts of calcium-fortified dairy-free products

Fats/Oils: 29 grams, or about 6 teaspoons

Example: 1 tablespoon of canola oil, ½ medium avocado

Women age 26–50

The eating plan listed below is based on a 2,200-calorie eating plan for moderately active women.

Fruits (whole fruit = 1 cup): 2 cups

Example: 1 cup of grapes, 1 mixed fruit cup

Vegetables: 2½ cups

Example: 1 cup of cooked broccoli, 1 large sweet potato, ½ chopped red bell pepper

Proteins: 5½ ounces

Example: 2 eggs, ½ cup of baked beans, 1 small steak

Grains (at least half should be whole grains): 6 ounces

Example: 1 cup of cereal, 2 slices of bread, ½ cup of pasta, 1 mini bag of unbuttered microwave popcorn

Dairy: 3 cups

Example: 1 cup of low-fat milk, 1 8-ounce container of yogurt, 1½ ounces of cheese, or equal amounts of calcium-fortified dairy-free products

Fats/Oils: 27 grams, or about 5 teaspoons

Example: 1 tablespoon of peanut butter, 1 ounce of almonds, 1 teaspoon of olive oil

Women age 51+

The eating plan listed below is based on a 1,800-calorie eating plan for moderately active women.

Fruits (whole fruit = 1 cup): 1½ cups

Example: 1 banana, 1 snack container of applesauce

Vegetables: 2½ cups

Example: 1 cup of cooked green beans, 1 medium potato, ½ baked acorn squash

Proteins: 5 ounces

Example: ½ chicken breast, 1 tablespoon of peanut butter, ¼ cup of black beans

Grains (at least half should be whole grains): 6 ounces

Example: 1 cup of cereal, 2 slices of bread, ½ cup of pasta, 1 mini bag of unbuttered microwave popcorn

Dairy: 3 cups

Example: 1 cup of low-fat milk, 1 8-ounce container of yogurt, 1½ ounces of cheese, or equal amounts of calcium-fortified dairy-free products

Fats/Oils: 24 grams, or less than 5 teaspoons

Example: 1 tablespoon of peanut butter, 1 ounce of almonds

Feeling overwhelmed? Try just one of these tips at a time.

Start small with just one goal, and once you’ve figured out how to meet that goal most days of the week, pick another small goal. You’ll have a healthy eating plan in place before you know it!

• Buy one piece of whole fruit at the grocery store for each day of the week.
• Add at least one vegetable to one of your meals each day.
• Switch your favorite yogurt for a plain yogurt with whole fruit.
• Drink water with lemon rather than sugar-sweetened beverages.
• Add a premade salad to your dinner most nights of the week.
• Buy one less treat or splurge food at the store (chips, cookies, ice cream, etc.) than you normally would.
• Ask for brown rice instead of white rice when you order Chinese food.
• Put out a bowl of whole fruit on your kitchen counter.
• Buy seafood instead of beef or pork for one dinner a week.
• Plan a meatless meal using beans or tofu once a week.
• Switch a sugary breakfast item (sugary cereal, muffin, doughnut, etc.) with a whole-grain or protein item like oatmeal, whole-wheat toast, or an egg.
• Ask friends or family for their favorite healthy recipes.
• Order thin-crust or whole-wheat pizza.
• Buy healthy snacks (nuts, dried fruit, whole-wheat crackers, low-fat cheese, precut vegetables, whole fruit, etc.) to have ready when you get hungry.
• Go grocery shopping with a list of healthy options.
• Use the salad bar at work, school, or restaurants to get more vegetables that day.
• Switch from using butter to cook to using olive oil or other healthier oils.

The amount of calories you need is based on your physical activity level, age, height, weight, and other unique health considerations, such as whether you are pregnant or breastfeeding.

Healthy eating helps:

• Your body and brain get the energy you need to think and be physically active
• Your body get the essential vitamins and minerals you need to stay alive and healthy. For example, your body needs iron to help deliver oxygen to all of your muscles and organs. Vitamin C helps your body make new skin cells and collagen. Vitamin A helps you see better at night.
• You reach and maintain a healthy weight
• Lower your risk of diseases, such as heart disease and diabetes

The old saying “you are what you eat” is true. What you eat and drink become the building blocks for all of the cells in your body. Over time, your food and drink choices make a difference in your health.

Women have some unique nutritional needs, including needing more of certain vitamins and minerals during pregnancy or after menopause.

• Calories. Most times, women need fewer calories. That’s because women naturally have less muscle, more body fat, and are usually smaller. On average, adult women need between 1,600 and 2,400 calories a day. Women who are more physically active may need more calories. Find out how many calories you need each day, based on your age, height, weight, and activity level.
• Vitamins and minerals. Calcium, iron, and folic acid are particularly important for women.
• Reproductive health. Women have different nutritional needs during different stages of life, such as during pregnancy and breastfeeding or after menopause.
• Health problems. Women are more likely to have some health problems related to nutrition, such as celiac disease and lactose intolerance, and vitamin and mineral deficiencies, such as iron-deficiency anemia.
• Metabolism. Women process some substances differently and burn fewer calories at rest and during exercise than men do.

Women’s nutritional needs change as our bodies change during different stages of our lives.

• During the teen years. Girls ages 9 to 18 need more calcium and vitamin D to build strong bones and help prevent osteoporosis later in life. Girls need 1,300 milligrams (mg) of calcium and 600 international units (IUs) of vitamin D every day. Girls ages 14 to 18 also need more iron than boys (15 mg compared to 11 mg).
• Young adults. Teen girls and young women usually need more calories than when they were younger, to support their growing and developing bodies. After about age 25, a woman’s resting metabolism (the number of calories her body needs to sustain itself at rest) goes down. To maintain a healthy weight after age 25, women need to gradually reduce their calories and increase their physical activity.
• Before and during pregnancy. You need more of certain nutrients than usual to support your health and your baby’s development. These nutrients include protein, calcium, iron, and folic acid. Many doctors recommend prenatal vitamins or a folic acid supplement during this time. Many health insurance plans also cover folic acid supplements prescribed by your doctor during pregnancy. You also need to avoid some foods, such as certain kinds of fish. Learn more about healthy eating during pregnancy in our Pregnancy section.
• During breastfeeding. Continue eating healthy foods while breastfeeding. You may also need to drink more water. Nursing mothers may need about 13 cups of water a day. Try drinking a glass of water every time you nurse and with each meal. Read more about healthy eating during breastfeeding in our Breastfeeding section.
• After menopause. Lower levels of estrogen after menopause raise your risk for chronic diseases such as heart disease, stroke, and diabetes, and osteoporosis, a condition that causes your bones to become weak and break easily. What you eat also affects these chronic diseases. Talk to your doctor about healthy eating plans and whether you need more calcium and vitamin D to protect your bones. Read more about how very low estrogen levels affect your health in our Menopause section. Most women also need fewer calories as they age, because of less muscle and less physical activity. Use the MyPlate Plan tool to find out how many calories you need based on your level of activity.

Fiber is an important part of an overall healthy eating plan. Good sources of fiber include fortified cereal, many whole-grain breads, beans, fruits (especially berries), dark green leafy vegetables, all types of squash, and nuts. Look on the Nutrition Facts label for fiber content in processed foods like cereals and breads. Use the search tool on this USDA page to find the amount of fiber in whole foods like fruits and vegetables.

Most women do not get enough fiber.

• Women ages 19 to 30 need 28 grams of fiber every day.
• Women ages 31 to 50 need 25 grams of fiber every day.
• Women age 51 or older need 22 grams of fiber every day.

Not getting enough fiber can lead to constipation and can raise your risk for other health problems. Part of healthy eating is choosing fiber-rich foods, including beans, berries, and dark green leafy vegetables, every day. Fiber helps lower your risk for diseases that affect many women, such as heart disease, diabetes, irritable bowel syndrome, and colon cancer. Fiber also helps you feel full, so it can help you reach and maintain a healthy weight.

In addition to other nutrients, seafood has two important omega-3 fatty acids: eicosapentaenoic acid and docosahexaenoic acid, more commonly called EPA and DHA. These fatty acids may affect:

• Risk for heart disease
• Risk for preterm birth (also called premature birth)
• Growth and development in unborn babies and breastfed infants

Here are some ways to get omega-3 fatty acids:

• Eat seafood. Salmon, tuna, trout, anchovies, and sardines have high amounts of omega-3 fatty acids. One way to get more seafood is to make it your main protein choice a couple of times a week.
• Eat nuts, seeds, and oils with omega-3 fatty acids. Foods high in omega-3 fatty acids include walnuts, flaxseeds, flaxseed oil, soybean oil and canola oil.
• Eat foods with added omega-3 fatty acids. Some foods may have added omega-3 fatty acids (called “fortified” on the label), including some types of eggs, yogurt, juices, milk, or soy beverages.
• Take a fish oil supplement. If it’s difficult to get enough omega-3 fatty acids from food, your doctor or nurse may recommend a supplement (an over-the-counter pill). Vegetarian women who do not eat seafood especially may benefit from vegetarian omega-3 supplements.

Yes, low-fat and low-carbohydrate (carb) diets can be safe, but you should always talk to your doctor or nurse before limiting the amount of any specific nutrient like fat or carbs. Fats and carbs are essential, which means your body needs them to work correctly and for good health.

• Low-carb diets can help you lose weight, but they can also limit the amount of fiber you get each day. Most women do not get enough fiber. Low-carb diets can also be difficult to continue for the long term. Carbohydrates are a type of essential nutrient, meaning that your body has to have carbs to work correctly.
• Low-fat diets also can help you lose weight. But the amount of weight lost is usually small. You can lose weight and lower your risk for heart disease and stroke if you follow an overall healthy pattern of eating that includes more fruits, vegetables, whole grains and beans that are high in fiber, nuts, low-fat dairy and fish, in addition to staying away from trans fat and saturated fat.

For weight loss, what is more important is eating healthy carbs and unsaturated fats and limiting the amount of calories you take in. It helps to cut out or eat less of foods that don’t have essential vitamins, minerals, or nutrients.

Confused about how to make healthier eating choices? Should you buy organic? What healthy substitutions can you make when cooking? Below are some dos and don'ts when shopping, cooking, and ordering food.

How do I make healthier choices at the grocery store?

Dos

• Make a list and stick to it. It takes a little more time and effort, but it will help you eat healthier and save money.
  • Healthier eating usually includes cooking some of your meals at home. Find some simple recipes you’d like to make regularly.
  • Plan your meals for the week ahead of time.
  • Make a shopping list of ingredients for the meals, plus any basics and snacks, like low-fat milk, whole-grain breads, whole fruit, and nuts.
• Buy fruits and vegetables in season. In-season produce is usually tastier and less expensive.
  • Check your local supermarket for the best in-season buys.
  • Fruits and vegetables from local farmers at a farmer’s market are always in season.
  • Canned or frozen fruits and vegetables are also good choices, because they are usually picked at the peak of ripeness and packaged right away.
• Spend most of your time and food budget in the outer aisles of the store. The outer aisles of the grocery store usually have whole foods, not processed foods. There you’ll find healthier choices like fruits, vegetables, meats, seafood, eggs, dairy products, and whole grains.
  • The inner aisles are more likely to have processed foods that are higher in fats, added sugar, and sodium.
  • Look for low-fat or fat-free dairy products and lean meats, such as ground beef or poultry with 7% fat or less (93% lean).
• If you do buy packaged food, read the food labels and ingredients.
  • Compare similar items, like two types of cereal, to see which has more of important nutrients.
  • Look for foods with lower amounts or no trans fats or saturated fats and added sugar.
• Reduce sodium. Sodium is in table salt, but most of the sodium we eat is in processed foods. Sodium is hidden in a lot of prepared foods, such as pizza and bread, because it is a natural preservative and can make food taste better.
  • Look for the “no salt added” label on canned vegetables.
  • Buy soups and broths with lower sodium.
  • Choose lower-sodium versions of packaged foods.

Don’ts

• Don’t shop when you’re hungry. We’ve all been there, but it’s best to snack on a handful of nuts or a piece of fruit before you go grocery shopping. If you’re hungry, you may be more likely to grab foods that are convenient but less healthy.
  • Bring along a healthy snack for your kids while you shop.
  • Buy some cut-up fruit or vegetables from the produce section before starting down the aisles.
• Don’t eat a lot of sugar. Stay away from foods that have sugar added to them. Added sugar means unneeded calories and has no nutrition value or essential nutrients.
  • Drink water or unsweetened tea instead of sugary drinks or energy drinks.
  • Limit the amount of sugary treats you buy.
  • Choose canned fruit packed in water rather than syrup.
• Don’t overdo solid fats. Fats that are solid at room temperature, like butter, are usually high in saturated fats or trans fats, which you should limit.
  • It’s okay to cook with oil, but the type of oil you choose is important. Look for healthier choices, such as olive oil, peanut oil, canola oil, corn oil, and safflower oil.
  • If it fits into your budget, look for spray oil so that you can use less oil when cooking.
  • Packaged baked goods like cookies, cakes, and muffins often have saturated fats and trans fats, in addition to added sugar. Buy them only once in a while.

How do I make healthier choices when eating at home?

Dos

• Make a weekly meal plan. Whether you’re single or cooking for a family, committing to a meal plan will help everyone be healthier.
  • Decide ahead of time who is cooking which meal on which day.
  • Meal plans do not have to be complicated. Just knowing that Monday night is pasta night, Tuesday night is taco night, and Wednesday night is homemade pizza night will help you tackle meal planning.
  • Don’t forget about healthy sides. Vegetables don’t have to be fancy or take a lot of time to prepare. Look for precut salads or microwavable steamed vegetables without added sauce or seasonings.
• Make healthy substitutions and additions. Find substitutions you can make in your favorite foods when cooking.
  • Use low-fat options, like low-fat cottage or ricotta cheese, in pasta dishes.
  • Cook with and drink fat-free or low-fat milk or fortified soy beverages instead of whole milk.
  • If you eat meat often, try swapping in some seafood or bean dishes.
  • If you have kids who don’t like vegetables, try cutting the vegetables up very small or blending them into dishes like spaghetti, homemade pizza, or mac and cheese.
• Eat most meals at home. Studies show that people who eat at home more often eat healthier and have a healthy weight.
  • Turn off the TV and put any other screens away so you can focus on how much you’re eating and how it tastes.
  • Cook together with others so everyone knows how to prepare healthy meals.
• Have healthy snacks cut, portioned out, and ready to go.
  • Great snacks include fresh veggies with a low-calorie dip or fruit with low-fat or plain yogurt.
  • Instead of regular potato chips, buy baked chips, vegetable chips, or healthy nuts.
  • Try air-popped popcorn without added butter.
  • Keep whole fruit on the kitchen counter where everyone can see it.

Don’ts

• Do not add extra fat to meat, fish, and poultry.
  • Grill or bake instead of fry.
  • If you do fry, use healthier fats, like olive, canola, or sunflower oil, instead of butter, lard, or shortening.
• Do not have many treats (especially processed foods) like packaged cakes and chips every day. These often have fewer healthy ingredients, like fiber, and more of items you should limit, like sodium.
  • Choose whole foods, like eating apples instead of drinking apple juice.
  • Put a bowl of cut-up veggies in the fridge to grab for a snack.
• Don’t forget about portion sizes. Many packages that look like single servings may actually have several servings.
  • Take a large package and divide it into single servings in smaller bags or containers.
  • Eat from a small plate, which can help you eat less.

How do I make healthier choices when eating out?

Dos

• Look for healthier options without depriving yourself. Eating out can be a special occasion or a treat for many people. It’s okay to splurge at a restaurant every once in a while if you eat healthy the rest of the week.
  • Some restaurants make it easy to spot the healthier items with symbols like a small heart on the menu.
  • Look for foods that are broiled, baked, roasted, or lightly sautéed instead of fried.
  • Look for menu items that are low-sodium, and ask your server about low-sodium options.
  • If you pick a less healthy option like a burger or fried chicken, ask for a side salad instead of the fries.
• Make special requests. Ask for sauces, dips, and dressings on the side and for steamed vegetables instead of vegetables cooked with butter or sauce.
• Put half of your meal in a box to go right away. Or order a meal to share.
• Order a broth-based soup to start your meal. This will help you feel fuller without lots of extra calories or fat.
• Compare nutrition information for options at your favorite chain restaurants by checking out their menus online. You may also find nutrition information displayed on menus, posters, brochures, or tray liners.

Don’ts

• Don’t eat at fast-food restaurants several times a week. Fast-food restaurants are time-savers, but if you eat fast food several times a week, you might pay later with health problems. When you do eat fast food, make smarter choices:
  • Order your burger or sandwich on whole-wheat bread.
  • Choose grilled instead of fried chicken or fish sandwiches.
  • Do not order cheese or bacon on your sandwich.
  • Load up with tomatoes and lettuce, and be mindful about extra toppings like ketchup or mayonnaise, which can add unnecessary calories.
  • Choose sweet potato fries instead of French fries.
  • Order a side salad instead of fries.
  • Order a small meal or a child’s meal to keep calories lower.
• Don’t go to “all-you-can-eat” restaurants and buffets. If you do go:
  • Use the smallest plate possible.
  • Try to fill up on healthier choices, like salads and vegetables.
  • Keep your back to the buffet so that you are less tempted to go back for seconds.
• Don’t forget to take snacks on longer trips.
  • Pack bags of unsalted nuts or popcorn.
  • If possible, take cut-up veggies or whole fruit.
  • Try refillable water bottles instead of sugary drinks like sodas or fruit drinks.

Are foods labeled “organic” better for my health?

Maybe. To get the U.S. Department of Agriculture (USDA) organic label, food must be grown without the use of most types of pesticides or other chemicals, and animals must not be fed antibiotics or growth hormones. But the USDA does not claim that foods labeled organic are safer or healthier than foods that are not labeled organic. You will still need to look at the Nutrition Facts label and ingredients list to tell whether the food is healthy.

Whether you buy organic foods depends on your personal preferences and budget. Organic foods may be more expensive. You can save money by buying organic fruits and vegetables in season and from local farmers markets.

Dos

• Make a list and stick to it. It takes a little more time and effort, but it will help you eat healthier and save money.
  
  • Healthier eating usually includes cooking some of your meals at home. Find some simple recipes you’d like to make regularly.
  • Plan your meals for the week ahead of time.
  • Make a shopping list of ingredients for the meals, plus any basics and snacks, like low-fat milk, whole-grain breads, whole fruit, and nuts.
• Buy fruits and vegetables in season. In-season produce is usually tastier and less expensive.
  
  • Check your local supermarket for the best in-season buys.
  • Fruits and vegetables from local farmers at a farmer’s market are always in season.
  • Canned or frozen fruits and vegetables are also good choices, because they are usually picked at the peak of ripeness and packaged right away.
• Spend most of your time and food budget in the outer aisles of the store. The outer aisles of the grocery store usually have whole foods, not processed foods. There you’ll find healthier choices like fruits, vegetables, meats, seafood, eggs, dairy products, and whole grains.
  
  • The inner aisles are more likely to have processed foods that are higher in fats, added sugar, and sodium.
  • Look for low-fat or fat-free dairy products and lean meats, such as ground beef or poultry with 7% fat or less (93% lean).
• If you do buy packaged food, read the food labels and ingredients. Learn how to read food labels.
  
  • Compare similar items, like two types of cereal, to see which has more of important nutrients.
  • Look for foods with lower amounts or no trans fats or saturated fats and added sugar.
• Reduce sodium. Sodium is in table salt, but most of the sodium we eat is in processed foods. Sodium is hidden in a lot of prepared foods, such as pizza and bread, because it is a natural preservative and can make food taste better.
  
  • Look for the “no salt added” label on canned vegetables.
  • Buy soups and broths with lower sodium.
  • Choose lower-sodium versions of packaged foods.

Don’ts

• Don’t shop when you’re hungry. We’ve all been there, but it’s best to snack on a handful of nuts or a piece of fruit before you go grocery shopping. If you’re hungry, you may be more likely to grab foods that are convenient but less healthy.
  
  • Bring along a healthy snack for your kids while you shop.
  • Buy some cut-up fruit or vegetables from the produce section before starting down the aisles.
• Don’t eat a lot of sugar. Stay away from foods that have sugar added to them. Added sugar means unneeded calories and has no nutrition value or essential nutrients.
  
  • Drink water or unsweetened tea instead of sugary drinks or energy drinks.
  • Limit the amount of sugary treats you buy.
  • Choose canned fruit packed in water rather than syrup.
• Don’t overdo solid fats. Fats that are solid at room temperature, like butter, are usually high in saturated fats or trans fats, which you should limit.
  
  • It’s okay to cook with oil, but the type of oil you choose is important. Look for healthier choices, such as olive oil, peanut oil, canola oil, corn oil, and safflower oil.
  • If it fits into your budget, look for spray oil so that you can use less oil when cooking.
  • Packaged baked goods like cookies, cakes, and muffins often have saturated fats and trans fats, in addition to added sugar. Buy them only once in a while.

Dos

• Make a weekly meal plan. Whether you’re single or cooking for a family, committing to a meal plan will help everyone be healthier.
  
  • Decide ahead of time who is cooking which meal on which day.
  • Meal plans do not have to be complicated. Just knowing that Monday night is pasta night, Tuesday night is taco night, and Wednesday night is homemade pizza night will help you tackle meal planning.
  • Don’t forget about healthy sides. Vegetables don’t have to be fancy or take a lot of time to prepare. Look for precut salads or microwavable steamed vegetables without added sauce or seasonings.
• Make healthy substitutions and additions. Find substitutions you can make in your favorite foods when cooking.
  
  • Use low-fat options, like low-fat cottage or ricotta cheese, in pasta dishes.
  • Cook with and drink fat-free or low-fat milk or fortified soy beverages instead of whole milk.
  • If you eat meat often, try swapping in some seafood or bean dishes.
  • If you have kids who don’t like vegetables, try cutting the vegetables up very small or blending them into dishes like spaghetti, homemade pizza, or mac and cheese.
• Eat most meals at home. Studies show that people who eat at home more often eat healthier and have a healthy weight.
  
  • Turn off the TV and put any other screens away so you can focus on how much you’re eating and how it tastes.
  • Cook together with others so everyone knows how to prepare healthy meals.
  • Search for recipes on the USDA’s What’s Cooking Web section.
• Have healthy snacks cut, portioned out, and ready to go.
  
  • Great snacks include fresh veggies with a low-calorie dip or fruit with low-fat or plain yogurt.
  • Instead of regular potato chips, buy baked chips, vegetable chips, or healthy nuts.
  • Try air-popped popcorn without added butter.
  • Keep whole fruit on the kitchen counter where everyone can see it.

Don’ts

• Do not add extra fat to meat, fish, and poultry.
  
  • Grill or bake instead of fry.
  • If you do fry, use healthier fats, like olive, canola, or sunflower oil, instead of butter, lard, or shortening.
• Do not have many treats (especially processed foods) like packaged cakes and chips every day. These often have fewer healthy ingredients, like fiber, and more of items you should limit, like sodium.
  
  • Choose whole foods, like eating apples instead of drinking apple juice.
  • Put a bowl of cut-up veggies in the fridge to grab for a snack.
• Don’t forget about portion sizes. Many packages that look like single servings may actually have several servings.
  
  • Take a large package and divide it into single servings in smaller bags or containers.
  • Eat from a small plate, which can help you eat less.

Dos

• Look for healthier options without depriving yourself. Eating out can be a special occasion or a treat for many people. It’s okay to splurge at a restaurant every once in a while if you eat healthy the rest of the week.
  
  • Some restaurants make it easy to spot the healthier items with symbols like a small heart on the menu.
  • Look for foods that are broiled, baked, roasted, or lightly sautéed instead of fried.
  • Look for menu items that are low-sodium, and ask your server about low-sodium options.
  • If you pick a less healthy option like a burger or fried chicken, ask for a side salad instead of the fries.
• Make special requests. Ask for sauces, dips, and dressings on the side and for steamed vegetables instead of vegetables cooked with butter or sauce.
• Put half of your meal in a box to go right away. Or order a meal to share.
• Order a broth-based soup to start your meal. This will help you feel fuller without lots of extra calories or fat.
• Compare nutrition information for options at your favorite chain restaurants by checking out their menus online. You may also find nutrition information displayed on menus, posters, brochures, or tray liners.

Don’ts

• Don’t eat at fast-food restaurants several times a week. Fast-food restaurants are time-savers, but if you eat fast food several times a week, you might pay later with health problems. When you do eat fast food, make smarter choices:
  
  • Order your burger or sandwich on whole-wheat bread.
  • Choose grilled instead of fried chicken or fish sandwiches.
  • Do not order cheese or bacon on your sandwich.
  • Load up with tomatoes and lettuce, and be mindful about extra toppings like ketchup or mayonnaise, which can add unnecessary calories.
  • Choose sweet potato fries instead of French fries.
  • Order a side salad instead of fries.
  • Order a small meal or a child’s meal to keep calories lower.
• Don’t go to “all-you-can-eat” restaurants and buffets. If you do go:
  
  • Use the smallest plate possible.
  • Try to fill up on healthier choices, like salads and vegetables.
  • Keep your back to the buffet so that you are less tempted to go back for seconds.
• Don’t forget to take snacks on longer trips.
  
  • Pack bags of unsalted nuts or popcorn.
  • If possible, take cut-up veggies or whole fruit.
  • Try refillable water bottles instead of sugary drinks like sodas or fruit drinks.

Maybe. To get the U.S. Department of Agriculture (USDA) organic label, food must be grown without the use of most types of pesticides or other chemicals, and animals must not be fed antibiotics or growth hormones. But the USDA does not claim that foods labeled organic are safer or healthier than foods that are not labeled organic. You will still need to look at the Nutrition Facts label and ingredients list to tell whether the food is healthy.

Whether you buy organic foods depends on your personal preferences and budget. Organic foods may be more expensive. You can save money by buying organic fruits and vegetables in season and from local farmers markets.

The labels on packages are important tools you can use to find out what is in the food you eat. Make healthier food choices by learning more about the Nutrition Facts label and the ingredient list. The Food and Drug Administration (FDA) didn't require the Nutrition Facts label until 1991. The FDA has updated the Nutrition Facts label. Some companies have already started using the new label, and most will be required to use it by 2020.

Nutrition Facts label

You’ve probably seen the Nutrition Facts label on many food packages. The label shows you how many calories and how much saturated fat, trans fat, cholesterol, dietary fiber, and other nutrients are in each serving.

View an interactive guide to understanding the Nutrition Facts label from the Food and Drug Administration. The FDA updated the Nutrition Facts label to make it even easier to understand.

Food ingredients list

In addition to the Nutrition Facts label, most food packages also have an ingredients list. Ingredients are listed in order by weight, with the most common ingredient listed first. The closer the ingredient is to the beginning of the list, the more there is in the product.

• Trying to avoid foods with a lot of added sugar? Limit foods that list added sugars (including corn syrup, fructose, and sucrose) as the first few ingredients.
• Trying to get more fiber? Choose foods with a whole grain, such as whole wheat, listed as the first or second (after water) ingredient. Or eat whole fruits and vegetables — lots of fiber, no ingredients list needed!
• Trying to eat healthier in general? Choose foods where you recognize most of the ingredients. Sometimes preservatives (like citric acid) are necessary, but foods with a lot of unfamiliar ingredients, such as color additives, might not be as healthy.

Other labels

Some food labels, such as fat-free, reduced-calorie, or light, can be difficult to understand while shopping. These words and phrases have specific definitions.

Calorie terms

• Low-calorie — 40 calories or less per serving
• Reduced-calorie — at least 25% fewer calories per serving than a similar food
• Light or lite — one-third fewer calories or half the fat content; if more than half the calories are from fat, fat content must be reduced by 50% or more

Sugar terms

• Sugar-free — less than ½ gram of sugar per serving
• Reduced sugar — at least 25% less sugar per serving than a similar food

Fat terms

• Fat-free or 100% fat free — less than ½ gram fat per serving
• Low-fat — 3 grams or less per serving
• Reduced-fat — at least 25% less fat than a similar food

Fat-free doesn’t mean calorie-free. Even if you eat fat-free foods with calories, you will gain weight if you are eating more calories than you burn with physical activity.

Also, fat-free or low-fat foods may have high amounts of sugar or salt to make the food taste better without fat. For example, a fat-free muffin may be just as high in calories as a regular muffin. The only way to know is to look at the Nutrition Facts label.

You may wonder what it means to be vegetarian, and you may have even considered going meatless. Well, vegetarianism can be quite healthy if you plan carefully and make sure to eat a variety of different foods.

Types of vegetarians

There are three main types of vegetarians. They are named for the types of food they eat:

Lacto-ovo vegetarians eat:

• Plant-based foods
• Eggs
• Dairy products like milk

Lacto-vegetarians eat:

• Plant-based foods
• Dairy products
• No eggs

Vegans eat:

• Plant-based foods
• No eggs
• No dairy products

Some people even try just cutting out meat sometimes. They may not be official vegetarians, but they still can get the great health benefits of eating more fruits, veggies, and plant sources of protein.

Healthy eating for vegetarians

If you plan well, you can get all the nutrients you need from vegetarian foods. But dairy products are good sources of calcium, vitamin D, and the protein you need. And eggs are a good source of vitamin B-12 and protein. So if you don't eat dairy products or eggs, you need to look elsewhere for these nutrients. Vegetarians also need to make sure that they get enough iron and zinc.

You can learn more about healthy vegetarian eating from ChooseMyPlate.gov. A dietitian can also help you come up with a vegetarian eating plan that provides you with the nutrients you need during your teen years. It's a good idea to tell your doctor if you are vegetarian, so he or she can monitor your growth. You also can ask your doctor or dietitian if you should take a vitamin and mineral supplement.

Here are some non-animal sources of nutrients that vegetarians need to make sure they get enough of:

Protein

• Tofu and other soy-based products
• Beans, peas, and lentils
• Peanuts, seeds, nuts
• Grains

Keep in mind that no one plant food has all the amino acids your body needs. (Amino acids are the building blocks your body uses to make proteins.) So, to get all the amino acids you need, you have to eat a variety of plant foods over the course of your day. For example, eating beans and brown rice will give you complete proteins because each food contains the amino acids that the other food lacks.

Vitamin B-12

• Fortified soy and rice drinks
• Some fortified cereals
• Some meat replacement products
• Some types of nutritional yeast

Vitamin D

• Some fortified cereals
• Some fortified soy drinks, rice drinks, and orange juice
• Some fortified cereals
• Some fortified margarines

Calcium

• Tofu (if made with calcium)
• Some fortified soy drinks, rice drinks, and juices
• Some fortified cereals
• Chinese cabbage, bok choy, broccoli, kale, and collard greens

Keep in mind that vegetable products are not as good a source of calcium as milk. You will have to eat many more veggies than you would have to drink milk to get enough calcium.

Iron

• Some fortified breakfast cereals
• Green leafy vegetables, such as spinach and turnip greens
• Cooked dry beans (such as kidney beans and pinto beans) and peas (such as black-eyed peas)
• Dried fruit, like apricots, prunes, and raisins
• Tofu
• Enriched and whole grain breads

Eating foods with vitamin C, such as oranges, tomatoes, and grapefruit, can help your body absorb iron.

Omega-3 fatty acids (n-3 fatty acids)

• Soy milks and breakfast bars with added DHA (a type of n-3 fatty acid)
• Flaxseed
• Walnuts
• Canola oil
• Soy products like tofu

Zinc

• Whole grain bread
• Cooked dry beans (such as kidney beans and pinto beans) and peas (such as black-eyed peas)
• Nuts
• Oatmeal
• Tofu

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:

Eat a variety of healthy foods

It’s important to eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. Choose options for meals, beverages, and snacks that have limited added sugars, saturated fat, and sodium (salt).

Get your plan

Calorie and nutrient needs are different during pregnancy and when you are breastfeeding. Get your MyPlate Plan to learn your estimated calorie needs and how to meet your food group goals.

Make smart seafood choices

Eating seafood during pregnancy may benefit your baby’s growth and is a healthy protein source for you during both pregnancy and breastfeeding. Choose options lower in methylmercury, like cod, salmon, or tilapia.

Ask about supplements

In addition to a healthy diet, your doctor may recommend a prenatal vitamin and mineral supplement to help you meet your needs. After pregnancy, your doctor may recommend switching from a prenatal to a multivitamin supplement during breastfeeding.

Keep food safe

You and your baby are at higher risk for foodborne illness. Only eat foods that have been cooked to the proper temperature and avoid unpasteurized (raw) milk or juice, raw sprouts, unwashed produce, cold deli meats, or soft cheese made from unpasteurized milk. See FoodSafety.gov for more information.

Avoid all alcohol

Women who are or may become pregnant should not drink any alcohol. Talk with your doctor before considering drinking alcohol while you are breastfeeding – though not drinking alcohol is the safest option.

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