Healthy Eating

Eating healthy and getting good nutrition helps your body stay strong, supports your immune system, and gives you the energy you need each day. Healthy eating habits can lower the risk of many health problems and chronic diseases, including heart disease, diabetes, obesity, liver disease, and some cancers.

The right nutrition plan for you depends on:

Your age and sex
Your energy and nutrient needs
Health goals and medical needs
Your food tastes and preferences
How your body responds to certain foods
Types of food available to you
Food allergies or intolerances
Cultural and religious food choices

A young boy in a cafeteria line — A healthy eating plan can look different for everyone. The important thing is to choose a variety of foods that give your body the energy and nutrients it needs.

Eat a variety of healthy foods

example of nutrition facts — Read food labels to help you choose healthy options for good nutrition.

For good nutrition, choose a variety of foods that give your body the calories and nutrients it needs every day. Nutrition experts often recommend a healthy diet that includes:

Fruits and vegetables

Fruits and vegetables provide important vitamins, minerals, and other nutrients the body needs. They can also be a good source of fiber. Eat a rainbow of colors for the most benefit.

Eat the recommended amount of vegetables and fruit each day. Include a rainbow of different colored foods at each meal if possible. Teens and adults should have 2–3 cups (4–6 servings) of vegetables and 1 ½ – 2 ½ cups (2 servings) of fruit daily.
Include vegetables and fruits at every meal and for snacks.
Drink 100% vegetable or fruit juice with no added sugar.
When possible, eat whole fruits and vegetables instead of drinking juice. Whole fruits and vegetables have fiber, which helps with digestion and helps you feel full longer.

Whole grains

Grains come in 2 main types: whole and refined. Whole grains provide fiber, vitamins, and minerals. Look for “100% whole grain” on food labels.

Choose whole-grain breads, pasta, and cereals.
Include foods like barley, oats, and brown rice.
For refined grains, choose “enriched” grains that have certain nutrients added back.

Protein

Protein is needed to build muscle, bone, skin, and other body tissues.
Eat a mix of protein foods, including lean meats, poultry, fish, eggs, beans, peas, lentils, nuts, seeds, and dairy foods.
Limit red meat and processed or cured meats, such as bacon, ham, and sausage.

Build healthy eating habits

Aim for a healthy plate

An easy way to eat healthy is to picture your plate divided into parts. A general guideline is to aim for:

½ of your plate should be fruits and vegetables
¼ of your plate should be whole grains
¼ of your plate should be protein sources, such as chicken, fish, lean red meats, dairy, beans, and nuts.

Another way to think about a healthy plate is to fill 2/3 of it with plant-based foods, including vegetables, fruits, beans, and whole grains. The other 1/3 of your plate can be animal sources of protein, such as lean meat, fish, poultry, and dairy products.

Choose healthy fats

Dietary fat is an important part of the diet. Fats provide energy and are important for cell function. But too much fat is not healthy. Try to:

Limit saturated fats from meat, butter, and palm or coconut oil. They are less healthy than unsaturated fats.
Avoid trans fats in partially hydrogenated oils.
Eat small amounts of unsaturated healthy fats found in:
- Vegetable oils, such as olive oil, avocado oil, sunflower oil, and canola oil
- Nuts and seeds
- Avocados
- Fatty fish, such as salmon, sardines, trout, and mackerel

Eat enough fiber

Fiber is important for digestion, heart health, and blood sugar control. Eating more fiber can also help you feel full longer. Choose high-fiber foods such as:

Whole grains and seeds like barley, oats, bulgur, corn, and rye
Whole-grain bread and pasta
Legumes like black beans, garbanzo beans, lentils, and split peas
Vegetables and fruits

Limit less healthy foods and beverages

As much as possible, choose foods that are high in nutrients (also known as nutrient-dense). Limit foods that don’t have much nutritional value. Check the nutrition labels on foods and drinks, and look at the ingredient lists on the packages.

Try to limit foods that are:

High in calories
High in added sugar or salt
Processed foods or foods with added chemicals, sugars, and preservatives
High in saturated or trans fats

Stay hydrated

Drink plenty of water to prevent dehydration. Your fluid needs can depend on factors such as your activity level, climate, and health. Speak to your dietitian or care team about your water needs.

Limit alcohol

Drinking alcohol, such as wine, beer, and liquor, increases the risk of some diseases, including liver disease, stomach problems, and cancer. Alcohol has been linked to cancers of the mouth and throat, esophagus, liver, breast, colon, and rectum.

No amount of alcohol intake is risk-free. If adults choose to drink alcohol, it is best to limit how much they drink:

Men: No more than 2 drinks per day
Women: No more than 1 drink per day

Manage your weight

Healthy eating is not only about what you eat, but also how much you eat. Your body uses energy from the food you eat (calories) to move, grow, and do daily activities. When you eat more calories than your body needs, you may gain weight over time. Eating balanced meals and staying physically active can help you manage your weight.

Being overweight or obese can increase your risk of chronic diseases such as high blood pressure, heart disease, diabetes, sleep apnea, and liver disease. Obesity also increases the risk of several types of cancer, including cancers of the uterus, breast, colon, rectum, kidney, esophagus, liver, and others.

Talk to your health care provider if you have questions about your weight or obesity-related health risks. They can help you know what a healthy weight range is for you and recommend strategies to help you lose weight if needed.

Get support for healthy eating

Find a dietitian

If you need support for healthy eating, a dietitian can provide expert help. They can help you create a meal plan that meets your needs and health goals. If you have a medical condition, a dietitian can provide specialized nutrition care and counseling to support your recovery.

If you do not already have a dietitian, talk to your health care provider about a referral to a registered dietitian (RD) or registered dietitian nutritionist (RDN). If you live in the United States, you can use the Find a Nutrition Expert™ search tool developed by the Academy of Nutrition and Dietetics to find a dietitian near you.

Explore healthy eating tools and resources

Practical tools can help you learn more about nutrition and meal planning. Explore different options to find what works for you. Examples include:

Use a mobile app to keep track of what you eat.
Measure foods with measuring cups or a food scale to know portion sizes.
Explore tips for meal prep and healthy recipes on social media platforms.
Create a personalized meal plan based on your nutrition goals using apps or online platforms.

Tips for eating healthy every day

Choose low-calorie, nutrient rich foods like vegetables and whole fruits. 
Read food labels. Look at portion size, calories, and ingredients.
Eat smaller portions of high-calorie foods such as fries, chips, ice cream, donuts, and sweets.
Limit sugary drinks, including soda, sports drinks, and fruit-flavored drinks.
Use less sauce, dressing, and dips to avoid extra calories.
Flavor food with spices and herbs instead of salt and sugar.
Eat fewer sweets, including pastries, candy, cookies, and sweetened breakfast cereals.
Limit processed meat like bacon, sausage, lunch meats, and hot dogs.
When eating red meat, choose lean cuts.
Bake, broil, steam, boil, or poach foods instead of frying or charbroiling.
Limit foods with preservatives, such as salt-cured and pickled foods and lunch meats. When you can, choose preservative-free options.
Try to get nutrients from food instead of vitamins and supplements.

Key points about healthy eating

Good nutrition helps your body stay strong and can lower the risk of chronic diseases such as heart disease, diabetes, obesity, liver disease, and several types of cancer.
A healthy eating plan, including fruits and vegetables, whole grains, and protein, helps the body get the energy and nutrients it needs.
Try to make healthy food choices most of the time: eat healthy fats, get enough fiber, choose nutrient-dense foods, drink plenty of water, and limit alcohol intake. Simple habits can make a big difference for your health.
Getting support, such as working with a dietitian and using practical tools, can help you build and maintain healthy eating habits.

Find more information

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Reviewed: April 2026

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