Healthy eating can help prevent illness and improve your health. It’s never too late to start eating better — even small changes can make a big difference.
Eat Smarter
Taking steps to eat better now can help prevent disease in the future, so you can stay healthier longer. High blood pressure, high cholesterol, heart disease, stroke and Type 2 diabetes are linked to unhealthy eating and weight gain. Eating well helps you feel better, too, and can help prevent you from getting sick as often.
It’s not as hard as you might think to start eating better. We have easy-to-follow tips for improving your diet that you can start right away. Keep this list handy when you’re meal planning, shopping and cooking.
Shop for healthier options.
Read labels when you’re at the store and buy foods that are better for you. Try to:
Choose items lower in sodium, saturated fat and added sugars, with zero trans fat
Avoid foods with partially hydrogenated oils as an ingredient
Look for low-fat dairy products with less saturated fat
Limit or skip these processed foods:
Processed meats and cheeses: bacon, hot dogs, deli meats, sausage, canned cheese
Solid fats: fatty beef, butter, lard, stick margarine, vegetable shortening
Fast foods, especially fried foods
Snack foods and desserts: chips, crackers, pastries, sweets
Sugar-sweetened beverages: soft drinks, energy drinks, fruit drinks, sports drinks
Cook with healthy oils, herbs and spices.
Use these flavorful alternatives in the kitchen:
Choose olive, canola or avocado oils
Try baking, broiling or grilling in place of frying
Use herbs and spices instead of salt
Rethink Your Plate
You may need to mentally reset what your meals look like. Start by adding more nutrient-rich foods to your plate. Try to fill your plate with:
½ fruits and vegetables
¼ healthy protein (such as beans, chicken or fish)
¼ whole grains or a starchy vegetable (such as brown rice or a sweet potato)
Add more vegetables and fruits.
Check your local farmers markets and grocery stores for seasonal produce and try new recipes. Keep these pointers in mind:
Enjoy plenty of fresh fruits and vegetables in a rainbow of colors
Make fruits and vegetables a main ingredient in every meal
Stay away from added sauces, salt (sodium) or sugar when buying frozen or canned produce
Choose whole grains.
Not all grains are the same. Eat fewer refined grains such as white rice and items made from white wheat (pastries, pasta or bread). At least half of your daily grain intake should be whole grains, such as:
Whole wheat pasta or bread
Brown rice
Barley
Oatmeal
Shredded wheat cereal
Popcorn
Choose healthier proteins.
Experiment with different types of protein for meals and snacks. You can increase your healthy protein intake by:
Choosing more lentils, beans, poultry, fish and nuts
Eating less red meat
Trying to eat fish at least twice a week
Looking for lean poultry options and removing the skin
Replacing meat with healthy plant proteins like beans or tofu
Enjoying a small handful of nuts as a snack
Feed your cravings wisely
In the mood for a crunchy snack? Try these healthy options:
Nuts and seeds
Veggies and hummus
Homemade popcorn
Satisfy a sweet tooth with:
Oranges
Berries
Dried fruit
Unsweetened applesauce
Create Healthier Habits
Making healthy lifestyle changes goes beyond your plate. Here are more things to consider when you’re working toward better health.
Beware of fad diets, pills and weight-loss products. Talk to your doctor before starting a diet, cleanse or any supplement or program that claims rapid weight loss or improbable health benefits.
Don’t skip meals. Eating regularly keeps your blood sugar stable and keeps you from getting too hungry.
Drink more water. Keep a reusable water bottle close at hand for drinking on the go and avoid sugary drinks and alcohol.
Eat more home-cooked meals. Restaurant and fast food meals often come in too-large portions and are high in salt and sugar.
Get more exercise. Move your body for maximum health rewards.
Reduce stress levels. Find ways to relax and enjoy yourself to ward off unhealthy stress.
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