Healthy eating has a reputation for being complicated. Federal health agencies describe it in plain terms: choose a wide variety of foods that supply the energy and nutrients your body requires, and let the plan fit your tastes, culture and budget.
You do not need a strict diet
Treats and favorites that are not so nutritious can stay on the menu in moderation, balanced by better choices and an active routine. No one diet or calorie level suits everybody, because needs shift with age, sex, activity, health conditions and goals. A health care provider or dietitian can help you tailor a plan.
What a balanced plan usually includes
- A mix of foods built around vegetables, fruit and whole grains.
- Lean protein such as poultry, fish and beans, plus low-fat dairy.
- Enough fiber and plenty of water.
- Less salt, less added sugar, little alcohol and less saturated fat.
- Enough calcium, vitamin D and potassium.
- Supplements to complement a healthy diet, not replace it.
Why it pays off
Good nutrition supports a healthy weight, lowers the risk of heart disease, type 2 diabetes and some cancers, helps reduce blood pressure and can improve your mood.
Plan before you shop
- Favor fresh, frozen or lightly processed foods when shopping.
- Use recipes or cookbooks to plan meals ahead.
- Read food labels.
- Handle, cook and store food safely so no one gets sick.
Pair food with other habits
A balanced eating plan works best alongside regular physical activity, enough sleep and stress management. Together, they can help you reach and keep a weight that suits you.