Eating healthy does not necessarily mean giving up the foods you love. It’s about balance and eating various fruits and vegetables, lean proteins, whole grains, and dairy products to give your body the energy and nutrients it needs to thrive.
Data show that cost and lack of time are two main reasons people have trouble eating healthfully. However, with a little effort, healthy eating can be affordable and manageable.
1. Assess Your Current Diet
Track everything you eat and drink in a food journal for a few days to become more aware of your eating habits. You might notice healthy habits, like eating fruits and vegetables, and areas that could use improvement, like drinking too many sugary drinks or calorie-dense foods.
Research shows that people who regularly use self-monitoring tools, like an app or a paper journal, are more successful with long-term weight management.
2. Make Gradual Changes
When making healthy changes to your diet, consider the acronym “SMART,” which stands for “specific, measurable, achievable, results-focused, and time-bound.” Setting unrealistic goals for yourself, like eating the recommended two servings of fruits and three servings of vegetables daily when you tend to eat none, can be overwhelming. Instead, add in one new item daily to start.
3. Stock Up On Healthy Staples
Keeping your kitchen and pantry stocked with healthy essentials and nutrient-dense foods makes it easy to create balanced meals at home. Kitchen staples to keep on hand include:
- Canned and dried beans and lentils
- Cooking oils (avocado spray/oil, extra-virgin olive oil)
- Dried herbs and spices
- Eggs
- Fresh fruits and vegetables
- Frozen fruits and vegetables
- Greek yogurt
- Nuts and nut butter
- Onions and garlic
- Whole grains
4. Eat Less of These Foods
Some foods are high in calories but low in essential nutrients. Guidelines recommend limiting foods with added sugars, saturated fats, and sodium (salt).
Some foods to eat less of are:
- Chicken with the skin on, regular ground beef, and fatty cuts of meat
- Full-fat dairy products
- Pizza, burgers, and chips
- Sausage, hot dogs, bacon, and processed meats
- Sugar-sweetened beverages, candy, syrups, and desserts
5. Meal Prepping and Planning
Planning meals can reduce dinnertime stress, eliminate last-minute, unhealthy meal decisions, and help you choose healthier ingredients and portion sizes. Meal planning is also associated with better diet quality, food variety, and lower odds of overweight or obesity.
Here are some tips to get started:
- Aim to include a variety of nutrient-dense, healthy foods.
- Build meals around foods you keep on hand, and cook enough to have leftovers.
- Buy everything you need at the grocery store for the week ahead.
- Prep meals on weekends or when you have extra time.
- Write out meals and snacks for the week to use as a guide.
6. Swap Unhealthy Snacks for Healthier Alternatives
Snack foods, including chips, cookies, and cereal bars, may be high in saturated fat, added sugar, and sodium. However, healthy snacks can keep you satisfied between meals, boost energy, and help prevent overeating at mealtime.
Choose snacks with carbohydrates and proteins, which will keep you full the longest. Ideas for healthy snacks include:
- Air-popped popcorn
- Applesauce (no sugar added)
- Apple slices with nut butter
- Carrots and hummus
- Low-fat Greek yogurt with berries
- Low-fat string cheese with a piece of fruit
- Nut butter on whole-grain toast
- Protein smoothie
7. Make Healthier Choices at Restaurants
Dining out does not always mean ditching your healthy eating plan. Some tips for making healthier choices at restaurants include:
- Ask for dressing on the side and use less.
- Avoid appetizers and desserts.
- Avoid cream or butter-based sauces and try vegetable-based, like marinara.
- Choose options that are baked, grilled, steamed, or roasted.
- Choose water or another low-calorie beverage.
- Opt for sides like steamed vegetables, a side salad, or a plain sweet or regular potato.
- Share a meal or ask for a to-go box to save part of your meal for later.
- View the restaurant’s menu online, ahead of time and decide what to order.
8. Eat Healthy on a Budget
Eating healthy on a budget starts with planning. Check local grocery ads for sales and stock up on nonperishable food items (like canned foods) your family regularly uses. Plan meals around ingredients on sale and foods you already have on hand. Make larger meals with enough servings for leftovers.
Other tips to keep costs down:
- Buy produce when it is in season for the best prices.
- Choose frozen fruits or vegetables that are out of season.
- Limit the amount of prepackaged snacks you buy.
- Look for less expensive cuts of meat (chicken thighs, ground chicken/turkey, and bone-in cuts).
- Opt for store brands whenever possible.
- Use coupons.
9. Avoid These Common Mistakes
Do not skip meals. Research shows that skipping meals or going too long without eating can lead to anxiety, weight gain, and metabolic syndrome (a term used to describe a group of conditions that raise your risk of heart disease, diabetes, and stroke).
Also, try not to rely too heavily on supplements, including protein bars, meal replacement shakes, and green powders. These foods may not offer the same benefits as whole, minimally processed foods.
10. Drink More Water
Drinking water helps you stay hydrated, preventing mood changes, brain fog, constipation, and kidney stones. Water can also help with weight loss, especially when used to replace high-calorie, sugary beverages.
The exact amount of water you need daily depends on many factors, but most experts recommend an average of nine cups of fluid per day for women and 13 cups for men.
11. Move Your Body More
Regular physical activity offers many health benefits, including:
- Decreased risk of heart disease, diabetes, stroke, and certain types of cancer
- Improved sleep
- Reduced stress
- Weight management
Adults should aim for 150 minutes of moderate-intensity exercise per week, or about 30 minutes a day, five days a week.
12. Get More Sleep
Good sleep improves brain function, mood, and overall health. Sleep deprivation has been linked to an increased risk of several chronic conditions, including obesity, heart disease, and dementia.
One study found that adults who slept less than seven hours a night were more likely to develop obesity than those who slept more. Sleep deprivation is linked to increased levels of the hunger hormone ghrelin and decreased levels of the satiety-promoting hormone leptin.
13. Manage Stress
Stress can lead to skipping meals and unhealthy choices, which, over time, can negatively impact health. Chronic stress can also affect your metabolism, causing your body to store more fat around the belly.
Practicing relaxation techniques, such as meditation and yoga, exercising, and doing more things you enjoy are all ways to manage stress.
14. Practice Mindful Eating
Mindful eating can improve your relationship with food. It involves paying attention to hunger cues, eating slowly, and minimizing distractions, allowing you to be fully present during meals.
Research linked mindful eating with improved eating habits, including fewer ultra-processed foods and choosing foods common in the Mediterranean diet, including plant-based foods, whole grains, olive oil as a fat, and limited amounts of fish, dairy, eggs, and meat. What’s more, those who practice mindful eating tend to consume fewer calories overall.
15. Increase Your Protein Intake
High protein diets increase satiety hormones while suppressing hunger hormones. Protein also has a higher thermic effect than fat and carbs, meaning your body burns more calories while digesting protein.
Good sources of protein include:
- Beans
- Eggs
- Greek yogurt and low-fat dairy products
- Lean meat
- Nuts and nut butter
- Seafood
16. Limit Alcohol
Alcohol, including beer, wine, and liquor, is a source of extra calories, which can contribute to weight gain. Excessive alcohol use is also associated with high blood pressure, heart disease, liver disease, and a weakened immune system.
Current guidelines recommend that women consume no more than one drink daily and men no more than two drinks daily.
17. Read Food Labels
Knowing how to read food labels can help you make healthier choices. Start by reading the list of ingredients and nutrients on the label, as well as checking for the recommended serving size, which reflects the standard amount of a food to eat and its calorie count.
Look for foods high in nutrients and low in ingredients that do not provide nutrition. Many people do not get enough fiber, vitamin D, and iron, while saturated fat, sodium, and added sugars are often eaten too much and can negatively affect health.
18. Eat More Fiber
Fiber helps keep our digestive system healthy and keeps us feeling full longer. It also helps manage blood sugar levels and lowers cholesterol. The best sources of fiber are fruits and vegetables, whole grains, nuts, seeds, and legumes such as beans and lentils.
19. Increase Calcium and Vitamin D
Calcium and vitamin D are important for bone health. Calcium is found in dairy products, fortified plant-based alternatives, and mustard greens, spinach, and sardines.
Very few foods are naturally high in vitamin D, with some exceptions like salmon, trout, and canned tuna. Look for fortified foods like milk, orange juice, and whole-grain cereals to boost your calcium and vitamin D intake.
A Word From Verywell
Tuning into fullness helps prevent overeating and encourages a balanced approach to meals. Over time, this awareness builds trust with your body, supports better digestion, and reduces mindless eating.
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Summary
Eating healthy means eating a variety of foods to give your body the nutrients it needs to thrive. These include fruits, vegetables, lean proteins, healthy fats, whole grains, and low-fat dairy.
It doesn’t have to be difficult, expensive, or take a lot of time. Making small changes over time can help you build healthy habits that last.
Practical Guide to Healthy Eating
Adopting a healthy diet doesn’t have to mean eliminating your favorite foods. It’s all about achieving a balance that incorporates a variety of fruits, vegetables, lean proteins, whole grains, and appropriate portions of dairy products to energize your body and fuel your daily activities.
Many individuals face challenges in maintaining healthy eating habits due to perceived costs and time constraints. However, with thoughtful planning and minimal adjustments, nutritious eating can become both affordable and achievable.
1. Evaluate Your Current Eating Habits
To develop healthier eating patterns, begin by tracking your food and beverage intake over a few days with a food journal. This practice enhances your understanding of your current habits, revealing positive choices like increased fruit and vegetable consumption, as well as areas that may require improvement, such as excessive sugar intake or calorie-dense options.
Research indicates that individuals who consistently utilize self-monitoring tools, whether through applications or traditional journals, often experience greater success in maintaining long-term weight management.
2. Implement Gradual Changes
When you decide to enhance your diet, consider the “SMART” approach—creating objectives that are Specific, Measurable, Achievable, Relevant, and Time-bound. Setting unrealistic targets, such as consuming the recommended servings of fruits and vegetables when you currently consume none, can be disheartening. Instead, focus on incorporating one new healthy food item into your meals each day.
3. Stock Your Pantry with Healthy Staples
By keeping a supply of nutritious staples at home, you facilitate the preparation of balanced meals. Essential items to have on hand include:
- Canned and dried beans and lentils
- Healthy cooking oils (such as extra-virgin olive oil or avocado oil)
- Dried herbs and spices for flavor
- Fresh and frozen fruits and vegetables
- Greek yogurt and various nuts
- Whole grains like brown rice and quinoa
4. Limit Less Nutritious Foods
It is advisable to minimize the consumption of foods that are high in calories but offer little nutritional value, particularly those laden with added sugars, saturated fats, and excess sodium. Examples of foods to consume less frequently include:
- High-fat cuts of meat and skin-on poultry
- Full-fat dairy products
- Fast foods and snacks such as pizza and chips
- Sweets, sugary drinks, and processed foods
5. Plan and Prepare Meals Ahead of Time
Meal planning can significantly reduce stress during mealtime and minimize unhealthy food choices. Studies have linked meal prepping to improved diet quality and increased food variety, alongside lower risks of overweight and obesity. Consider these strategies:
- Incorporate a range of nutrient-rich ingredients.
- Base meals around the items you currently have at home, making enough for leftovers.
- Create a weeklong shopping list based on your meal plan.
- Use weekends or spare time to prepare meals in advance.
- Outline your meal and snack schedule for easy reference throughout the week.
6. Opt for Healthier Snack Alternatives
Many snack choices, like chips and sugary treats, are high in saturated fats, sugar, and sodium. Healthier snacks can help you stay full between meals, provide energy, and deter overeating. Aim for snacks combining protein and complex carbs. Ideas include:
- Air-popped popcorn
- Diced vegetables with hummus
- Apple slices with nut butter
- Low-fat yogurt with fruit
- Nut butter on whole-grain toast
7. Make Conscious Choices When Dining Out
Dining out can still fit into a healthy eating style. To enhance your choices when at restaurants, consider:
- Requesting dressings and sauces on the side to control portions.
- Avoiding calorie-laden appetizers and desserts.
- Choosing baked, grilled, or roasted meals over fried options.
- Opting for water or low-calorie beverages instead of sodas.
8. Maintain Healthy Eating on a Budget
Being budget-conscious while eating healthy begins with careful planning. Keep an eye on grocery advertisements for sales on frequently used items and focus your shopping around these deals. Other tips include:
- Purchasing seasonal produce for better prices.
- Buying frozen fruits and vegetables when fresh options are costly.
- Minimizing the purchase of prepackaged snacks.
- Opting for store brands to save on costs.
- Utilizing coupons when available.
9. Recognize and Avoid Common Pitfalls
Ensure you do not skip meals, as this practice can lead to overeating later and is linked to various health risks, including metabolic syndrome. Additionally, avoid over-relying on supplements, as whole, minimally processed foods may provide more health benefits.
10. Stay Hydrated
Water plays a crucial role in maintaining hydration, which can help prevent mood fluctuations, cognitive decline, constipation, and kidney issues. Drinking water can also assist with weight management, especially when it replaces high-calorie drinks. Aim for about nine cups of fluid daily for women and 13 for men, although needs may vary based on individual factors.
11. Incorporate Physical Activity
Regular exercise is vital for overall health and comes with numerous benefits, such as reduced risks of chronic diseases, better sleep, and stress management. Adults should strive for at least 150 minutes of moderate physical activity each week.
12. Prioritize Sleep
Adequate sleep enhances cognitive function, mood regulation, and overall health. Insufficient sleep has been linked to obesity and other chronic health conditions. Lack of sleep may disrupt the balance of hunger hormones, contributing to weight gain.
13. Manage Stress Effectively
Chronic stress can lead to poor dietary choices, affecting health over time. Implementing relaxation techniques, exercise, and engaging in enjoyable activities can effectively reduce stress levels.
14. Embrace Mindful Eating
Practicing mindful eating involves being fully aware of your food choices and eating habits, which can foster a healthier relationship with food. Studies suggest that mindful eating correlates with better dietary choices, reducing the consumption of highly processed foods and promoting a balanced diet.
15. Increase Protein Consumption
A higher protein diet contributes to feelings of fullness by enhancing satiety hormones while minimizing hunger signals. Excellent sources of protein include:
- Beans and legumes
- Eggs
- Greek yogurt and low-fat dairy
- Lean meats and seafood
- Nuts and nut butter
16. Limit Alcohol Intake
Alcoholic beverages can add extra calories and may lead to health issues if consumed excessively. Current guidelines suggest that women limit their alcohol consumption to one drink per day, while men should restrict themselves to two drinks.
17. Understand Food Labels
Familiarizing yourself with food labels is crucial for making informed dietary choices. Focus on ingredients’ nutritional content and serving sizes, which can significantly impact your overall health. Seek products that provide substantial nutrients while limiting harmful ingredients.
18. Boost Your Fiber Intake
Fiber-rich foods help maintain digestive health and prolong feelings of satiety. Outstanding sources include fruits, vegetables, whole grains, nuts, and legumes.
19. Ensure Adequate Calcium and Vitamin D
Calcium and vitamin D are essential for preserving bone health. While dairy products are common sources of calcium, vitamin D can be obtained from fortified foods and certain fish varieties. Aim to include these nutrients in your diet regularly to support your health.
Conclusion
A healthy diet is about incorporating a diverse array of foods that supply the necessary nutrients for giving your body the care it needs to thrive. It doesn’t have to be complicated or expensive, and making small, gradual changes can lead to sustainable, healthy habits over time.
