The U.S. Department of Health and Human Services (HHS) and the Office of Disease Prevention and Health Promotion (OASH) provided ways for people to eat healthy. 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) – Sodium is 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 soda, 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.
A healthy eating routine can help keep you healthy.
Eating healthy is good for your overall health – and there are many ways to do it. Making smart food choices can also help you manage your weight and lower your risk for certain chronic (long-term) diseases.
Take Action
Make healthy swaps. Try making 1 or 2 small changes this week. For example:
Drink sparkling water instead of regular soda
Try plain, low-fat yogurt with fruit instead of full-fat yogurt with added sugars
Choose low-sodium black beans instead of regular canned black beans
Cook with olive oil instead of butter
Shop Smart. The next time you go shopping:Make a shopping list ahead of time – only buy what’s on your list
Don’t shop while you’re hungry – eat something before you go to the store.
Try a variety of vegetables and fruits in different colors
Choose fat-free or low-fat dairy – or soy milk and soy yogurt with added calcium, vitamin A, and vitamin D
Replace old favorites with options that are lower in calories, sodium, added sugars, and saturated fat
Choose foods with whole grains – like 100% whole-wheat or whole-grain bread, cereal and pasta
Buy lean cuts of meat and poultry and eat a variety of foods with protein – like fish, shellfish, beans and nuts
Save money by getting fruits and vegetables in season or on sale
Be a healthy family. Parents and caregivers are important role models for healthy eating. You can teach kids how to choose and prepare healthy snacks and meals.
Eat healthy away from home. You can make smart food choices wherever you are – at work, in your favorite restaurant, or out running errands. Try these tips for eating healthy even when you’re away from home:
Pack healthy snacks like fruit, unsalted nuts, or low-fat string cheese sticks
Look for calorie information on restaurant menus
Choose dishes that are steamed, baked, or grilled instead of fried
Ask to have no salt added to your meal
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