- Define healthy eating habits
A diet is anything that you consume on a regular basis. If you drink Diet Coke for breakfast every day, that’s part of your diet. When people talk about “going on a diet,” they usually mean changing their existing dietary habits in order to lose weight or change their body shape. All people are on a diet because everyone eats! Having a healthy diet means making food choices that contribute to short- and long-term health. A healthy idet means getting the right amounts of nutrient-rich foods and avoiding foods that contain excessive amounts of less healthy foods. The right mix can help you be healthier now and in the future.
Developing eating healthy eating habits doesn’t require you to sign up for a gimmicky health-food diet or extreme lifestyle. The simplest way to create a healthy eating style is by learning to make wise food choices that you can enjoy, one small step at a time.
- Follow a healthy dietary pattern at every life stage.
- Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations.
- Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits.
- Limit foods and beverages higher in added sugars, saturated fat, and sodium.
- Limit alcoholic beverages.
USDA Healthy Eating Guidelines
- Choose whole fruits—fresh, frozen, dried, or canned in 100% juice.
- Enjoy fruit with meals, as snacks, or for a dessert.
- Try adding fresh, frozen, or canned vegetables to salads, side dishes, and recipes.
- Choose a variety of colorful veggies prepared in healthful ways: steamed, sautéed, roasted, or raw.
Make half your grains whole grains
- Look for whole grains listed first or second on the ingredients list—try oatmeal, popcorn, whole-grain bread, and brown rice.
- Limit grain desserts and snacks, such as cakes, cookies, and pastries.
Vary your protein routine
- Mix up your protein foods to include a variety—seafood, beans and peas, unsalted nuts and seeds, soy products, eggs, and lean meats and poultry.
- Try main dishes made with beans and seafood, like tuna salad or bean chili.
Move to low-fat or fat-free milk or yogurt
- Choose fat-free milk, yogurt, and soy beverages (soy milk) to cut back on your saturated fat.
- Replace sour cream, cream, and regular cheese with low-fat yogurt, milk, and cheese.
Drink and eat less sodium, saturated fat, and added sugars
- Eating fewer calories from foods high in saturated fat and added sugars can help you manage your calories and prevent obesity and being overweight. Most of us eat too many foods that are high in saturated fat and added sugar.
- Eating foods with less sodium can reduce your risk of high blood pressure.
- Use the Nutrition Facts label and ingredients list to compare foods and drinks. Limit items high in sodium, saturated fat, and added sugars.
- Use vegetable oils instead of butter, and choose oil-based sauces and dips instead of those with butter, cream, or cheese.
- Drink water instead of sugary drinks.
Eat the right amount
- Eat the right amount of calories for you based on your age, sex, height, weight, and physical activity level. Some people use calorie counting apps, which can help you plan, analyze, and track your diet and physical activity.
- Building a healthier eating style can help you avoid obesity and being overweight and reduce your risk of diseases such as heart disease, diabetes, and cancer.
The following short video recaps the USDA’s current healthy eating guidelines:
healthy diet: the beneficial outcome of making food choices that contribute to short- and long-term health