Eating well is the foundation of good health!
Paying attention to what, when, how often, and how much you eat can be the first step to helping you eat better.
What kinds of foods should I eat?
Every 5 years the Government releases dietary guidelines that recommend what kinds of food to eat and to limit so you can have a healthy eating plan.
Eat more of these nutrient-rich foods
Nutrients—like vitamins, minerals, and dietary fiber—nourish our bodies by giving them what they need to be healthy. The guidelines advise adults to eat the following foods because they are rich in nutrients:
fruits and vegetables
whole grains, like oatmeal, whole-wheat bread, and brown rice
seafood, lean meats, poultry, and eggs
fat-free or low-fat milk and cheese, or substitutes (like soy or rice milk) that are high in vitamin D and calcium
beans, nuts, and seeds
Eat less of these foods
Some foods have many calories but few of the vitamins, minerals, or fiber your body needs. Added sugars, solid fats, and refined grains pack a lot of calories into food but do not add nutrients. The Government's dietary guidelines recommend that you limit foods such as these:
sugar-sweetened drinks and desserts
foods with butter, shortening, or other fats that are solid at room temperature
white bread, rice, and pasta that are made from refined grains
Easy Snack Ideas
low-fat or fat-free yogurt
fresh, canned, or dried fruit
sliced vegetables or baby carrots
Quick Breakfast Ideas
oatmeal with low-fat or fat-free milk or a soy-based drink, topped with walnuts and fresh or dried fruit
a slice of whole-wheat toast with a thin piece of low-fat cheese
fruit smoothie made with frozen fruit and low-fat yogurt
high-fiber, low-sugar cereal with a soy-based beverage or fat-free milk
How can I follow a healthy eating plan?
These tips may help you stay on track with your plan to eat better:
Have low-fat, low-sugar snacks on hand. Whether you are at home, at work, or on the go, healthy snacks may help to combat hunger and prevent overeating.
Select a mix of colorful vegetables each day. Choose dark leafy greens, such as spinach, kale, collards, and mustard greens, and reds and oranges such as carrots, sweet potatoes, red peppers, and tomatoes.
Eat breakfast every day. People who eat breakfast are less likely to overeat later in the day.
Choose whole grains more often. Try whole-grain breads and pastas, oatmeal, brown rice, or bulgur.
Choose fresh fruit more often than fruit juice. Fruit juice has little or no fiber, the calories may be high, and many juices have added sugar.
Use fats and oils sparingly. Olive, canola, and peanut oils; avocados; nuts and seeds; olives; and fish provide heart-healthy fat as well as vitamins and minerals.
Limit foods and beverages that are high in sugar.
How much should I eat?
How much you should eat depends on your genes, sex, age, and how active you are. In general, men need more calories than women do, and younger adults need more calories than adults in midlife and older. At all ages, adults who are more physically active need to eat more calories than those who are less active.
Adapted from the NIH article, Health Tips for Adults.