THE BASICS OF HEALTHY EATING
Nutrition
Healthy Eating Does Not Have to Be Hard
Eating well does not mean following a perfect diet.
A healthy eating pattern is built from simple choices you can repeat every day.
The goal is to give your body a variety of foods that provide protein, fiber, healthy fats, vitamins, minerals, and energy.
Start With Real Foods
Try to build most meals around foods such as:
Vegetables
Fruits
Beans
Whole grains
Eggs
Fish
Poultry
Nuts
Seeds
Other nutritious foods you enjoy
You do not need to remove every treat or favorite food.
Instead of only thinking about what you need to remove, focus on what you can add to your meals to make them more balanced.
Build a Simple Balanced Plate
An easy way to think about a meal is to include a variety of food groups.
Vegetables and Fruit
Add color and variety to your meals by including different types of vegetables and fruits.
Protein
Examples include:
Fish
Chicken
Eggs
Beans
Lentils
Greek yogurt
Tofu
Other protein foods
High-Fiber Carbohydrates
Examples include:
Oats
Brown rice
Potatoes
Beans
Quinoa
Whole-grain foods
Healthy Fats
Examples include:
Avocado
Nuts
Seeds
Olive oil
Your individual needs may be different, so this is a general guide rather than a strict rule.
Drink Enough Fluids
Water is an important part of everyday wellness.
Keep water nearby throughout the day and drink regularly, especially when you are active or spending time in hot weather.
Individual fluid needs vary from person to person.
Make Small Changes
You do not need to change everything at once.
Try one small change at a time.
You might:
Choose fruit with breakfast.
Add vegetables to lunch.
Drink water instead of another sugary drink.
Cook one more meal at home each week.
Small choices can be easier to maintain than a major diet change.
Listen to Your Body
Pay attention to:
Hunger
Fullness
Energy levels
How different foods make you feel
Healthy eating should support your life, not make you afraid of food.