Eating a healthy diet

What you eat can play a big role in your overall wellness. Healthy, nutritious foods help fuel you through the day and may also help prevent chronic diseases down the road.1 While our busy lives can make healthy eating challenging, knowing what to reach for can help. Here are some tips, guidelines and resources to help you make healthier food choices.

Your guide to making healthy nutrition choices

A good place to start is the 2020–2025 Dietary Guidelines for Americans. This guide is published every 5 years by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture. It offers advice on what to eat and drink to help meet nutrition needs and support health from birth through older adulthood.

The 2020–2025 guide recommends 4 overarching guidelines. The first guideline is to follow a healthy dietary pattern at every stage of life. The other 3 key guidelines include focusing on nutrient-dense foods and beverages, limiting added sugars and saturated fat, and making healthy choices customized to your needs.2

Focus on nutrient-dense foods and beverages

Nutrient-dense foods and beverages provide the vitamins and minerals your body needs. They have little to no added sugar, saturated fat and sodium. You should aim to meet your nutritional needs mostly through these healthy foods and beverages, spread across the key food groups.2

Vegetables

Includes dark green, red and orange vegetables, as well as beans, peas, lentils and starchy vegetables like sweet potatoes and winter squash.

Fruits

Go for whole fruits when you can. For example, an apple instead of applesauce.

Grains

Half of these should be whole grains. When looking at nutrition labels, “whole grain” should be listed first or second in the ingredients list.

Dairy

Choose fat-free or low-fat milk, cheese and yogurt. You can also choose lactose-free versions. Fortified soy beverages and yogurt are options too.

Protein

Meet this food group with lean meats, poultry, seafood, eggs, beans, peas, lentils, nuts, seeds and soy products.

Oils

This can include oils in food, like seafood and nuts, and vegetable oils, which should be limited.

It’s important to eat the recommended amounts of these food groups, within the calorie limits recommended for your age, sex and activity level. View the 2020–2025 Dietary Guidelines for Americans to find guidance tailored to you.

Limit added sugars, saturated fat, sodium and alcohol

Most of your daily nutrition needs — around 85% of the calories you eat — should be met with nutrient-dense foods and beverages. That leaves a small amount of calories for things like added sugars and saturated fat. Keep these guidelines in mind to help support a healthy diet:2

  • Added sugars: Less than 10% of your calories per day should include added sugars
  • Saturated fat: Less than 10% of your calories per day should include saturated fat
  • Sodium: Aim to eat less than 2,300 milligrams of sodium per day
  • Alcohol: If you choose to drink alcohol, limit to 2 drinks or less per day for men and 1 drink or less per day for women. You should not drink alcohol if you’re pregnant. Certain medications and health conditions may also require you avoid alcohol.

Make healthy choices customized to your needs

Everyone’s personal preferences, cultural traditions and budget considerations are different. Keeping this in mind can help you focus on choosing healthy, nutrient-dense foods and beverages that you enjoy and meet your unique needs and lifestyle.2

Times when nutrition needs may vary

While every person’s nutrition needs will vary, there are certain stages or times in life when you may need to adjust what (and how much) you eat. Here are a few common examples:

Pregnancy

A healthy diet not only fuels your body but supports your growing baby too. You may need an additional 340 to 450 calories per day in your second and third trimesters.2 This number may be different if you’re underweight or overweight, so it’s always a good idea to talk to your doctor about your nutrition needs during pregnancy.

Middle age

As we reach middle age, we may experience a slowed metabolism and hormonal changes. As a result, you may need to adjust your calorie intake to maintain a healthy weight. Getting enough sleep and managing stress can also help you maintain a healthy weight in middle age.3

Teen years

When children enter the teenage years, they experience a lot of physical and development changes, which makes good nutrition even more important. Teaching your teen how to make healthy food choices, like limiting sugar and eating nutrient-dense meals and snacks, can help them understand how food fuels them and make healthful decisions as they become more independent.

If you work out regularly

The right foods can help fuel your workouts and support your fitness goals. Easy-to-digest foods like oatmeal and eggs can provide the carbohydrates and protein you need before a workout. These foods, as well as fruits, vegetables and nuts, can also help refuel your body after a workout and support muscle recovery. Drinking plenty of water to replace lost fluids is essential too.4

Tips to support a healthy diet

In addition to following recommended nutrition guidelines for your age and stage in life, here are other things you can do to support a healthy diet.

Get familiar with portion sizes

Eating healthy isn’t just about what you eat — how much you eat matters too. Most portion sizes are measured in cups or ounces. You can find this information on nutrition labels. The 2020–2025 Dietary Guidelines for Americans also include recommended portion sizes for the key food groups based on your daily calorie intake.

But you may not always have this information handy when you’re making food choices. Having some visual references can help make it easier to ensure you’re eating the right amounts. Here are some examples to keep in mind:

  • Fist = 1 cup, use for fruits and vegetables
  • Deck of cards or computer mouse = 3 to 4 ounces, use for protein
  • Tennis ball = ½ cup, use for grains such as rice or starchy carbohydrates such as potatoes
  • Cupped handful = 1 ounce, use for nuts
  • Tip of thumb = 1 tablespoon fat, use for butter or oil

Be mindful of snacking

Many of us may snack when we’re feeling hungry between meals or when we’re on the go. And that can be a healthy habit — when we reach for the right foods. Consider options like whole-grain crackers and hummus, nut butter and apple slices, or berries and yogurt. These foods provide protein and fiber that can help you feel fuller longer than salty chips or sugary candy. View more tips to improve your snacking habits and support healthier choices. 

Drink plenty of water

Our bodies are made up of about 60% water.5 So it’s no surprise that water is essential to our diets and our health. Water has no calories and helps prevent dehydration, which can cause kidney stones, urinary tract infections and constipation, as well as mood changes and unclear thinking.5, 6

Water also helps your body:6

  • Keep your joints lubricated and cushioned
  • Protect your spinal cord and other sensitive tissues
  • Avoid overheating and keep a normal temperature
  • Get rid of waste through sweating, urinating and bowel movements

The amount of water you need each day depends on your sex, age and activity level, among other factors. You may need more water when it’s hot outside or when you’re sick. Your daily water intake comes mostly from water and other beverages (like coffee or tea). About 20% of your water intake comes from food, especially fruits and vegetables. Not sure if you’re getting enough water? Check your urine. If it’s dark yellow or amber colored, you may need to increase your water intake.5, 6

Looking for healthy meal ideas and recipes?

Knowing what you should eat to give your body the nutrients it needs is one thing — but how do you bring it all together? If you’re in need of inspiration, explore healthy recipes from Nutrition.gov. You can search recipes by food groups, meal type and season, plus watch how-to videos. Or learn about different types of diet plans, like the Mediterranean diet, and how they may support your health.