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). Use your calories to eat a variety of healthy foods.

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To Eat Healthy, Choose

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• Vegetables

• Fruits

• Whole grains

• Fat-free or low-fat dairy products

• A variety of foods with protein, including seafood, lean meats and poultry, eggs, beans, peas, nuts, seeds, and soy products

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Limit Certain Nutrients and Ingredients

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• 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.

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• Added Sugars

  • Added sugars include syrups and sweeteners that manufacturers add to products like sodas, yogurt, and cereals ­– as well as things you add, like sugar in your coffee.

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• Saturated Fats

  • Saturated fats come 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 fats.

 

• Refined Grains and Starches

  • Refined grains and starches are in foods like cookies, white bread, and some snack foods

 

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Track Meals

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• Making small changes to your eating habits can make a big difference for your health over time.

• Here are some tips and tools you can use to get started.

• Keep A Diary

  • Knowing what you eat now will help you figure out what you want to change.

  • When you eat

  • What and how much you eat

  • Where you are and who you are with when you eat

  • How you are feeling when you eat

  • For example, you might write something like: "Tuesday 3:30 pm, 2 chocolate chip cookies, at work with Mary, feeling stressed."

• Shop Smart

  • Shop smart at the grocery store. The next time you go food shopping:

  • Make a shopping list ahead of time. Only buy what's on your list.

  • Don't shop while you are hungry – eat something before you go to the store.

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Use These Tips To Make Healthy Choices

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• Try a variety of vegetables and fruits in different colors.

• Choose fat-free or low-fat dairy products.

• 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. 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. Get more smart shopping tips for veggies and fruit.

• Check The Label. Read The Nutrition Facts Label

• Understanding the Nutrition Facts label on food packages can help you make healthy choices.

• First, look at the serving size and the number of servings per package – there may be more than 1 serving!

• Then check out the calories. Calories tell you how much energy is in 1 serving of a food.

• In general:100 calories per serving is moderate. 400 calories per serving is high

• To stay at a healthy weight, you need to balance the calories you eat and drink with the calories you burn. 

• Next, look at the percent Daily Value (% DV) column. The DV shows you if a food is higher or lower in certain nutrients. Look for foods that are:Lower in added sugars,  sodium, and saturated fat (5% DV or less), Higher in fiber, calcium, potassium, iron, and vitamin D (20% DV or more). You can also use the DV to compare food products. Just be sure to check and see if the serving size is the same.

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Eating Out

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• 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 are away from home:

• At lunch, have a sandwich on whole-grain bread instead of white bread.

• Skip the soda – drink water instead.

• In a restaurant, choose dishes that are steamed, baked, or grilled instead of fried.

• On a long drive or shopping trip, pack healthy snacks like fruit, unsalted nuts, or low-fat string cheese sticks.

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See Your Doctor

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• If you are worried about your eating habits, talk to a doctor.

• If you need help making healthier food choices, ask your doctor for help. Your doctor may refer you to a registered dietitian. A registered dietitian is a health professional who helps people with healthy eating.

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This microsite is coordinated by the Office of Disease Prevention and Health Promotion, Office of the Assistant Secretary for Health, Office of the Secretary, U.S. Department of Health and Human Services.

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U.S. Department of Health and Human Services Office of Disease Prevention and Health Promotion MyHealthfinder"

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