Everyday Tips for Healthy Eating

Healthy eating means building meals around whole, nutrient-dense foods: protein, dairy without added sugars, vegetables, fruits, healthy fats and whole grains. Good nutrition comes from choosing healthy foods and drinks consistently, and a healthy eating pattern can reflect personal tastes and budgets. The Dietary Guidelines for Americans sum this up as "Eat Real Food."

Protein can come from eggs, poultry, seafood, red meat, beans, peas, lentils and other legumes, nuts, seeds and soy. Most people in the United States need more nutrient-dense foods and less of the highly processed foods, added sugars, added sodium and refined carbohydrates.

Eat a variety of colors

Fruits and vegetables such as oranges, tomatoes and dark leafy greens — even fresh herbs — are full of vitamins, fiber and minerals. To get more variety:

• add fresh herbs to salads or meat dishes;
• make a red sauce from fresh tomatoes, herbs and spices, or start with canned tomatoes with no added salt;
• add diced vegetables such as peppers, broccoli and onions to stews and omelets;
• top unsweetened yogurt with your favorite fruit.

Limit added sugars

Too much added sugar can contribute to weight gain, obesity, type 2 diabetes and heart disease. Added sugars are sugars and syrups put into foods and drinks during processing or preparation. They go by many names — cane sugar, corn syrup, dextrose, fructose — and table sugar, maple syrup and honey count too. Sugary drinks are a common source. To cut back:

• drink water instead of sugary drinks, flavored with berries or slices of lime, lemon or cucumber;
• sweeten whole grain cereal or yogurt with fruit;
• snack on fruit and vegetable slices instead of sugary snacks;
• skip flavored syrups at the coffee shop, or drink it black;
• read nutrition labels and choose foods with little or no added sugar.

Cut back on sodium

Too much sodium can raise the risk of high blood pressure, heart attack and stroke. More than 70% of the sodium Americans eat comes from packaged and prepared foods, and 90% of it comes from salt. To eat less:

• avoid highly processed, high-sodium foods such as breads, pizza and deli meats;
• use the Nutrition Facts label to find low-sodium or lower-sodium options;
• buy unprocessed foods, such as fresh or frozen vegetables, and cook at home.

Get more fiber

Fiber keeps the digestive system healthy, helps you feel full longer, helps control blood sugar and lowers cholesterol. Fruits, vegetables, whole grains, legumes, nuts and seeds are good sources. To eat more:

• slice raw vegetables for quick snacks;
• start the day with a whole-grain cereal such as oatmeal, topped with berries, pumpkin seeds or almonds;
• add half a cup of beans or lentils to a salad;
• have fresh fruit with a meal or for dessert.

The Dietary Guidelines for Americans, 2025–2030 have more.

Sources

• Centers for Disease Control and Prevention: "Healthy Eating Tips." The page's stock photographs are not reproduced.