Eating healthy every day is important for maintaining good health and preventing disease. Some foods that are particularly nutritious and can be part of a healthy daily diet include:
Fruits and Vegetables
Fruits and vegetables should make up a significant portion of a healthy diet. They are low in calories and high in fiber, vitamins, minerals and antioxidants. Some healthy options include:
- Vegetables: Leafy greens like spinach, kale, swiss chards, broccoli, carrots, tomatoes, onions, mushrooms, eggplant, etc.
- Fruits: Apples, bananas, berries, citrus fruits, melons, peaches, pears, etc.
Aim for at least 2-3 servings of vegetables and 2-3 servings of fruit per day. Going for a variety of different colors will provide a diversity of nutrients.
Whole Grains
Whole grains provide important nutrients like fiber, B vitamins, iron and magnesium. They also promote gut health and weight management. Incorporate whole grains like:
- Oats
- Brown rice
- Quinoa
- Whole wheat bread, pasta and tortillas
- Barley
- Buckwheat
- Millet
Aim for 3-5 servings of whole grains daily, such as having oatmeal for breakfast, a sandwich on whole grain bread for lunch and brown rice with dinner.
Lean Protein
Protein foods provide essential amino acids that support muscle mass and help feel full. Get your protein from healthy low-fat sources like:
- Chicken and turkey breast
- Fish like salmon, tuna, cod and halibut
- Eggs
- Beans, lentils and legumes
- Tofu and tempeh
- Low-fat dairy like Greek yogurt and cottage cheese
Aim for 3-4 servings of protein throughout the day, such as yogurt with breakfast, salmon for lunch and beans in a dinner burrito.
Healthy Fats
Not all fats are bad! In fact, healthy fats are essential for energy, vitamin absorption and brain health. Excellent sources include:
- Avocados
- Nuts like almonds, walnuts and pecans
- Nut butters
- Seeds like chia, hemp and flax
- Olives and olive oil
- Coconut oil
- Fatty fish like salmon and tuna
Aim for 2-3 servings of healthy fats each day such as avocado on toast, a handful of nuts for a snack or olive oil as a dressing.
Herbs, Spices and Condiments
Herbs, spices and condiments like vinegar allow you to flavor foods in a healthy way without excess sugar, salt and calories. Try:
- Basil, oregano, thyme, rosemary, cilantro
- Chili powder, cumin, curry powder, ginger
- Garlic, onion, lemon, lime
- Mustard, balsamic vinegar, apple cider vinegar
- Pepper, cinnamon, nutmeg
Use herbs and spices liberally when cooking and condiments sparingly on foods like salads, roasted vegetables and lean meats.
Beverages
Stay hydrated and health with:
- Water: Aim for at least 8 glasses of water per day.
- Unsweetened coffee and tea
- Low-fat milk
- Sparkling water instead of soda
- 100% fruit juice in moderation
Limit beverages that are high in added sugar like soda, sweet tea, sports drinks, juice cocktails and blended coffee drinks.
Foods to Limit
Some foods should be limited in a healthy everyday diet:
- Added sugars: Found in sodas, baked goods, candy, ice cream, etc. These provide calories with little to no nutrition.
- Refined grains: White flour, white bread, white pasta, etc. Opt for 100% whole grains instead.
- Fried foods: French fries, fried chicken, doughnuts, etc. These are high in unhealthy fats.
- Processed meats: Bacon, sausage, deli meats, etc. These are linked to cancer risk.
- Excess alcohol: Limit to 1 drink per day for women and 2 for men.
Sample Meal Plan
Here is an example of how these healthy foods could be incorporated into meals and snacks throughout the day:
| Meal | Foods |
|---|---|
| Breakfast | Oatmeal made with low-fat milk, topped with berries and almonds |
| Snack | Greek yogurt with cinnamon and banana |
| Lunch | Tuna salad sandwich on whole wheat bread with lettuce, tomato and avocado. Side salad with vinaigrette. |
| Snack | Apple slices with peanut butter |
| Dinner | Baked chicken breast, roasted broccoli and brown rice |
| Dessert | Fresh berries |
This provides a balanced mix of lean proteins, fiber-rich whole grains, healthy fats, and a variety of vitamins and minerals from fruits and vegetables. Remember to watch portion sizes and limit added sugars, fried foods, and processed meats.
Tips to Eat Healthy Every Day
Here are some tips to make eating well a daily habit:
- Meal plan: Take time each week to plan meals and grocery shop. This makes healthy eating much easier.
- Prep food: Chop veggies, cook grains and marinate proteins in advance for quick weekday meals.
- Keep healthy snacks on hand: Stock up on fresh and dried fruit, nuts, yogurt, boiled eggs for when hunger strikes.
- Learn simple, healthy recipes: Find a few nutritious recipes your family enjoys and repeat them often. Include a lean protein, whole grain and vegetable or fruit.
- Flavor with herbs and spices: Enhance dishes with garlic, basil, cumin instead of butter, sauce or salt.
- Fill half your plate with produce: Aim for 50% vegetables and fruit at meals to ensure you get enough.
- Portion control: Use smaller plates and bowls to keep portions in check. Avoid going back for seconds.
- Drink water: Stay hydrated without adding calories. Have a glass before meals to feel fuller.
- Limit eating out: Restaurants often serve large portions with extra oil, salt and sugar. Save dining out for special occasions.
- Read nutrition labels: Compare foods and make informed choices – go for more fiber, protein, vitamins.
Benefits of Healthy Eating
Making nutritious choices each day provides many excellent health benefits:
- Weight management: Healthy foods are naturally low in calories and fat when prepared with little or no added fats and sugars. This makes it easier to maintain a healthy body weight.
- Disease prevention: A fiber-rich diet with produce, whole grains and lean protein reduces risk for heart disease, type 2 diabetes, certain cancers and obesity.
- Increased energy: Whole foods provide a steady supply of fuel. Proteins, healthy fats and fiber prevent blood sugar crashes from refined carbs.
- Healthy digestion: The fiber from vegetables, fruits, whole grains and beans supports regular bowel movements and a healthy gut.
- Strong muscles and bones: The protein, minerals and vitamins in unprocessed foods build and preserve lean muscle mass as well as bone density.
- Better mood: Nutritious foods provide key nutrients that support mood-regulating neurotransmitters in the brain.
- Healthy skin, hair and nails: Nutrients like vitamin A, C, E, iron and zinc promote radiant skin, shiny hair and strong nails.
Potential Challenges
Adopting a healthy diet can be difficult at first. Some potential obstacles and solutions include:
- Time: Streamline meal prep by preparing some foods ahead on less busy days to reheat during busier ones. Rely on simple recipes with few ingredients.
- Convenience: Stock up on items like bagged salad greens, pre-cut veggies and roasted chicken from the deli for quick weeknight meals.
- Cost: Buy in-season produce, purchase store brands and look for discounts. Meal plan to reduce impulse purchases and food waste.
- Taste preferences: Introduce more nutrition by sneaking veggies into recipes like casseroles, soup and pasta sauce. Slowly increase proportions of veggies and whole grains.
- Lack of motivation: Challenge yourself to a 2-week healthy eating commitment and notice the positive changes. Find a diet buddy for encouragement and swap recipe ideas.
- Travel or social outings: Research restaurant menus online and choose healthier options. Be mindful at social gatherings and focus on your priorities, not pressure from others.
Sustainable Eating and the Environment
There are also environmental benefits to eating healthy, natural foods:
- Choosing plant-based foods more often has a lower impact on the planet compared to meat and dairy.
- Produce purchased from local farmers minimizes transportation pollution and supports the community.
- Minimally packaged foods reduce plastic waste compared to convenience items.
- Purchasing organic and sustainably-grown foods promotes eco-friendly agriculture.
- Eating mostly whole foods and limiting processed items reduces energy and water usage in manufacturing.
Tips for Sustainable Eating
- Reduce meat consumption to a few times per week.
- Shop at local farmer’s markets for in-season produce.
- Avoid pre-packaged and ready-made items when possible.
- Buy organic or environmentally-certified products when affordable.
- Grow some of your own herbs, fruits or vegetables if possible.
Conclusion
Making healthy choices each day is key to feeling your best while fueling the body properly. Focus on a balanced plate with lean proteins, fiber-rich whole grains, fruits, vegetables and healthy fats. Limit added sugars, fried foods and processed items. Meal planning, prep and batch cooking makes sticking to nutritious foods simpler. Getting in a routine with daily healthy eating provides tremendous benefits for energy, weight, disease prevention and more.