08/23/2025
Healthy eating habits involve focusing on whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, while reducing processed foods, added sugars, salt, and saturated fats. Key practices include filling half your plate with produce, choosing lean proteins, drinking plenty of water, and maintaining portion control. Making small, sustainable changes over time is more effective than restrictive diets, and it is also important to stay active and maintain a healthy weight.
Focus on Foods to Include
Fruits and Vegetables:
Aim for a wide variety of colors and textures, filling at least half your plate at most meals.
Whole Grains:
Choose whole-grain breads, cereals, pasta, and brown rice over refined grains for more fiber.
Lean Proteins:
Incorporate lean meats, poultry, fish (especially oily fish like salmon), beans, lentils, nuts, and eggs into your diet.
Healthy Fats:
Use unsaturated oils, such as olive or canola oil, for cooking and dressings, and choose low-fat or non-fat dairy products.
Fluids:
Drink plenty of water throughout the day and choose water, tea, or coffee over sugary drinks.
Foods and Habits to Limit
Processed Foods:
Minimize highly and ultra-processed foods, which often lack nutrients and have added salt and sugar.
Added Sugars:
Reduce intake of sugary drinks and foods with high amounts of added sugars, opting for naturally sweet fruits instead.
Excess Salt:
Choose fresh foods and low-sodium packaged options, and flavor food with herbs and spices instead of excess salt.
Saturated and Trans Fats:
Limit fatty meats, butter, fried foods, and other sources of unhealthy fats.
