Choose a mix of healthy foods.
There are lots of healthy choices in each food group! Choose a variety of foods you enjoy, including:
Whole fruits — like apples, berries, oranges, mango, and bananas
Veggies — like broccoli, sweet potatoes, beets, okra, spinach, peppers, and jicama
Whole grains — like brown rice, millet, oatmeal, bulgur, and whole-wheat bread
Proteins — like lean meats and chicken, eggs, seafood, beans and lentils, nuts and seeds, and tofu
Low-fat or fat-free dairy — like milk, yogurt, cheese, lactose-free dairy, and fortified soy beverages (soy milk) or soy yogurt
Oils — like vegetable oil, olive oil, and oils in foods like seafood, avocado, and nuts
Sodium is found in table salt — but most of the sodium we eat comes from packaged food or food that's prepared in restaurants. Learn how to cut down on sodium [PDF - 881 KB].
Added sugars include syrups and sweeteners that manufacturers add to products like sodas, yogurt, and cereals — as well as things you add, like sugar in your coffee. Learn how to cut down on added sugars [PDF - 898 KB].
Saturated fat comes from animal products like cheese, fatty meats and poultry, whole milk, butter, and many sweets and snack foods. Some plant products like palm and coconut oils also have saturated fat. Learn how to cut down on saturated fat [PDF - 1.1 MB].
Get a personalized MyPlate Plan to help you choose healthy foods.
Alcohol includes beer, wine, and liquor. If you choose to drink, drink in moderation — 1 drink or less in a day for women and 2 drinks or less in a day for men. And remember that drinking less is always better for your health than drinking more.
A healthy eating routine can help keep you healthy.
Eating healthy is good for your overall health — and there are many ways to do it. Learn how to build a healthy eating routine [PDF – 1.6 MB].
Take Action: Make Small Changes
Making small changes to your eating habits can make a big difference for your health over time.
Try making 1 or 2 small changes this week. For example:
Drink sparkling water instead of regular soda
Try plain, low-fat yogurt with fruit instead of full-fat yogurt with added sugars
Choose low-sodium black beans instead of regular canned black beans
Make a shopping list ahead of time — only buy what's on your list
Don't shop while you're hungry — eat something before you go to the store
Try a variety of vegetables and fruits in different colors
Choose fat-free or low-fat dairy — or soy milk and soy yogurt with added calcium, vitamin A, and vitamin D
Replace old favorites with options that are lower in calories, sodium, added sugars, and saturated fat
Choose foods with whole grains — like 100% whole-wheat or whole-grain bread, cereal, and pasta
Buy lean cuts of meat and poultry and eat a variety of foods with protein — like fish, shellfish, beans, and nuts
Save money by getting fruits and vegetables in season or on sale
Get more tips for finding healthy, budget-friendly options at the store.
Then check out the calories. Calories tell you how much energy is in 1 serving of a food.
To stay at a healthy weight, you need to balance the calories you eat and drink with the calories you use. Use this tool to find out how many calories you need each day.
Low in added sugars, sodium, and saturated fat (5% DV or less)
High in fiber, calcium, potassium, iron, and vitamin D (20% DV or more)
You can also use the DV to compare the amount of calories and nutrients in different foods. Just be sure to check and see if the serving size is the same.
To learn more about the Nutrition Facts label, check out:
Use this list to make healthy choices at the grocery store — take your child with you to the store and explain the choices you make
Turn cooking into a fun activity for the whole family — try out these kid-friendly recipes together
Check out these quick tips for making healthy snacks
Get more healthy eating tips for your family
You can make smart food choices wherever you are — at work, in your favorite restaurant, or out running errands. Try these tips for eating healthy even when you're away from home:
Pack healthy snacks like fruit, unsalted nuts, or low-fat string cheese sticks
Look for calorie information on restaurant menus
Choose dishes that are steamed, baked, or grilled instead of fried
Ask to have no salt added to your meal
Get more tips for eating healthy when dining out and getting takeout.
If you're worried about your eating habits, talk to a doctor.
Under the Affordable Care Act, insurance plans must cover diet counseling for people with risk factors for heart disease, like high blood pressure. Depending on your insurance plan, you may be able to get diet counseling at no cost to you. Check with your insurance company to find out more.
Medicare may also cover diet counseling at no cost. Use this tool to see what Medicare covers.
If you don't have insurance, you may still be able to get free or low-cost help. Find a health center near you and ask about diet counseling.