A good diet must include a balance of different food groups, since no single group can provide everything we need to stay healthy. Today, two out of every three adults in the U.S. are overweight or obese—making healthy eating habits more important than ever.
Simple changes to our diet can make it much healthier and significantly reduce the risk of many health problems. A well-balanced diet should include all food types in moderation: whole grains like bread and pasta, as well as fruits and vegetables, which are rich in vitamins, minerals, and fiber. Eating a wide variety of them ensures you get the full range of nutrients.
The American Heart Association recommends eating at least 8 servings of fruits and vegetables daily—equivalent to about 4.5 servings for someone on a 2,000-calorie diet. While "100% natural" juices count, it’s still best to consume fruits and vegetables in their whole form to maximize fiber intake.
Studies show that fruits and vegetables can protect against heart disease, type 2 diabetes, and even cancer. Proteins are also essential for repairing tissues in the body. Many protein-rich foods are also high in minerals such as iron, magnesium, and zinc.
Top protein sources include meat, fish, and eggs. For those following a plant-based diet, beans, nuts, and soy are excellent alternatives. A calcium-rich diet strengthens bones and supports healthy teeth. Dairy products are a great source of calcium—preferably low-fat milk, yogurt, and cheese.
Fats are important too—they fuel the brain, support energy levels, help absorb certain vitamins, and keep skin and hair healthy. There are two types of fats: saturated fats (found in fried foods), which may lead to heart disease if consumed excessively, and unsaturated fats (found in avocado and fish oil), which help lower blood cholesterol.
The World Health Organization recommends that healthy fats make up less than 30% of daily calorie intake. As for sugars, they naturally occur in some foods (like fruits) or can be added to sweeten others. Too much sugar can cause weight gain, heart problems, blood sugar imbalances, and other health risks.
The American Heart Association advises limiting added sugar to 6 teaspoons per day for women and 9 for men.
Tips for Eating Healthy
Eating from all food groups doesn’t automatically mean you're eating a balanced diet. Here are six tips to help make food your path to better health:
1. Portion Control
People of different ages, genders, and activity levels need different amounts of food—but many eat more than they burn. Studies show that portion size is linked to obesity. Pay attention to how much food you consume and how many calories it contains. Even small adjustments can mean the difference between weight gain and weight control.
2. Choose Fresh Over Processed
Fresh foods offer more nutrients, while processed foods make up about 70% of the typical American diet. Fresh foods are often “nutrient-dense,” whereas processed foods are “energy-dense”—high in added fats and sugars. Fresh fruits are a great source of vitamins and minerals. Processed foods often contain additives like dyes and preservatives, and they may lose their nutritional value during processing. High intake of processed foods increases the risk of heart disease and diabetes.
3. Cut Back on Added Sugars
Natural sugars include fructose (in fruit) and lactose (in dairy). Adding sugar improves flavor but offers little to no nutrition. Choose fruit over pastries, reduce sugar in tea and coffee, avoid sugary sodas, and drink alcohol in moderation. The CDC recommends a maximum of one alcoholic drink per day for women and two for men. Even condiments like ketchup can add more calories than expected.
4. Replace Animal Fats in Your Diet
Animal products often contain high levels of saturated fats that the body finds hard to process—leading to increased bad cholesterol and heart disease risk. Choose unsaturated fats, such as those found in fish oil and nuts, and consume them in moderation.
5. Reduce Sodium and Increase Potassium
Sodium, found in salt, raises blood pressure by increasing water retention. Potassium counteracts these effects. Good potassium sources include bananas, tuna, and squash. But too much potassium can lead to irregular heartbeat. Herbs like basil, garlic, paprika, and low-sodium spices like mustard are great salt alternatives.
6. Get Enough Calcium and Vitamin D
Calcium is essential for strong bones and teeth, and vitamin D helps the body absorb calcium. Good sources include dairy products, soy, and white beans. Since food alone doesn’t provide enough vitamin D, sunlight exposure is important to help your body produce it naturally.
To get the best results, always combine a healthy diet with an active lifestyle full of movement and physical activity.
