Adopting healthy eating habits is one of the most important things you can do to improve your overall health and wellbeing. The right foods provide your body with the nutrients it needs, boost your energy levels, and can even help prevent chronic illnesses like heart disease, diabetes and cancer. The key is making sustainable changes to your diet that you can maintain for life. Follow the science-based tips in this article to build a healthy eating pattern tailored to your lifestyle, culture and taste preferences.
Choose Nutrient-Dense Foods from Each Group
Fill your plate with a variety of delicious, wholesome foods. The Dietary Guidelines for Americans recommend filling half your plate with fruits and vegetables. Focus on getting a diverse mix – eat different colors, go beyond lettuce salads. Add a serving of whole grains like brown rice, quinoa or whole wheat bread. Include lean protein sources like poultry, fish, eggs, beans or tofu. Round it out with a serving of low-fat dairy like yogurt or milk [1]. Vary your choices within each food group too. For example, try different fruits like berries, citrus fruits, melons and apples. Alternate between cruciferous vegetables like broccoli and leafy greens like spinach [1].
Minimize Unhealthy Fats, Sugars and Sodium
Be mindful of added sugars, saturated fats and excess sodium, as these can have detrimental health effects when consumed in high amounts. Read nutrition labels closely. Pick products with less than 5% daily value of these three nutrients [1]. Select healthy unsaturated fats like olive oil and avocados instead of saturated fats found in fatty red meats and full-fat dairy [1]. Limit sugary drinks and desserts, choosing water and whole fruits for a sweet kick. Flavor foods with herbs and spices rather than salt [1].
Determine Your Calorie Needs
Calorie needs vary greatly based on age, sex, weight, height and activity level. Use tools like the USDA’s MyPlate Plan calculator to determine your calorie target [1]. This will also tell you how many servings to aim for from each food group. Track your food intake for a few days to see if you need to adjust your portion sizes to meet your calorie goals [1]. Being mindful of calories will help you achieve and maintain a healthy body weight.
Use the Nutrition Facts Label
Check the Nutrition Facts panel on packaged foods to guide your selections. First, look at the serving size and number of servings per container to understand how much of each nutrient you’re actually consuming [1]. Then, limit foods high in added sugars, saturated fat and sodium. Aim for products with 5% daily value or less per serving of these three nutrients [1]. Seek out options higher in beneficial nutrients like fiber, calcium, potassium and iron. Good sources provide 20% or more daily value per serving [1]. Make sure to look at the ingredients list too for other clues on the product’s nutrition quality.
Determine If You Need Supplements
While the majority of your nutrition should come from whole foods, certain supplements can fill gaps if your diet is lacking [1]. Vitamin B12 and vitamin D are common deficiencies, especially in vegans and vegetarians [2]. Speak to your doctor to find out if you need a multivitamin or other supplements for your individual needs and health conditions. Always get their approval before starting any new supplement regimen.
It’s Never Too Late for Healthy Changes
The benefits of healthy eating accrue over time. Improving your diet can lower risk for obesity, diabetes, cardiovascular disease and cancer, among other conditions [1,3]. Increased intake of fruits, vegetables, fiber, lean proteins and healthy fats has been associated with reduced disease risk [3]. There is no one right way to eat healthy – find a balanced approach that works with your routine, budget and tastes [1]. Make gradual changes like cooking at home more, swapping white bread for whole grains and drinking water instead of sugary beverages [1]. Use resources like DietaryGuidelines.gov and MyPlate.gov for more science-backed nutrition advice [1].
Strategies for Success
Adopting healthier eating habits is a journey. Making small, sustainable changes is key to sticking with it. Here are some strategies to build a nourishing, balanced diet that supports your health:
- Meal plan and prep – Planning out meals and snacks and doing prep work like chopping veggies ahead of time makes it easier to eat well during busy weeks [1].
- Embrace frozen and canned – In addition to fresh, keep frozen and canned fruits/veggies on hand for quick, cost-effective options [1].
- Buy in-season produce – Buying fruits and vegetables at peak season generally means better prices [1].
- Cook at home – Preparing meals at home allows you to control ingredients and portions [1].
- Focus on progress, not perfection – Don’t beat yourself up if your diet isn’t perfect. Small steps in the right direction add up.
- Listen to your body – Notice how different foods make you feel in terms of energy, fullness and satisfaction.
- Make it social – Cook and eat with family and friends when possible for accountability and enjoyment.
- Remember beverages – Stay hydrated with water and limit sugary drinks like juice and soda [1].
- Seek support if needed – Utilize food assistance programs if cost is a barrier to purchasing healthy items [1].
The key to healthy eating is finding a sustainable balance that works for your individual nutritional needs, taste preferences and lifestyle. Use the expert tips in this article as a blueprint – then make tweaks to build lasting habits that nourish your body.
References:
[1] Dietary Guidelines for Americans 2020-2025. DietaryGuidelines.gov.
[2] What You Need to Know About Vitamin B12. Cleveland Clinic.
[3] Healthy Eating — A guide to the new nutrition. Harvard T.H. Chan School of Public Health.