Healthy Eating Basics

What we eat affects how we feel today and our health over time. Healthy eating can support heart health and help lower the risk of some long-term conditions. The good news is that small, steady changes can make a difference, and you do not need fancy or expensive foods to eat well.

The basics of a balanced plate

The U.S. Department of Agriculture's MyPlate is a simple way to picture a healthy meal. It includes five food groups:

• Vegetables – Fresh, frozen, and canned all count.
• Fruits – Whole fruits are a great choice. Fresh, frozen, canned, and dried all count.
• Grains – Try to make at least half your grains whole grains, like oatmeal, brown rice, or whole-wheat bread.
• Protein foods – Beans, peas, lentils, eggs, fish, poultry, lean meats, nuts, and seeds.
• Dairy – Low-fat or fat-free milk, yogurt, and cheese, or fortified soy alternatives.

A helpful goal is to fill about half your plate with vegetables and fruits.

Foods to limit

General dietary guidance suggests limiting:

• Added sugars, found in many sodas, sweet drinks, desserts, and snacks
• Sodium (salt), which is often high in packaged, canned, and restaurant foods
• Saturated fat, found in foods like fatty meats, butter, and many fried foods

You do not have to cut these out completely. Making them a smaller part of what you eat is a good step.

Reading a food label

The Nutrition Facts label on packaged food can help you compare products. A few things to look at:

• Serving size. All the numbers on the label are for one serving. A package may have more than one serving.
• Percent Daily Value (%DV). This shows how much a nutrient in one serving adds to a full day's diet. In general, a lower %DV is better for sodium, saturated fat, and added sugars. A higher %DV is better for fiber.
• Ingredients list. Ingredients are listed from most to least by weight.

Eating well on a budget

Healthy food does not have to cost more. Some ideas:

• Buy frozen or canned produce. It keeps longer and is often less expensive. Look for canned vegetables labeled "low sodium" or "no salt added," and fruit packed in water or 100% juice. You can also rinse canned beans and vegetables.
• Choose low-cost proteins such as dried or canned beans, lentils, eggs, and peanut butter.
• Buy whole grains in bulk, like oats and brown rice.
• Plan meals and make a shopping list before you go.
• Cook in batches and freeze extra portions.
• Check for food assistance. Programs such as SNAP and WIC help eligible people buy food. Your local health department or community organizations can help you learn more.

When the grocery store is far away

In some rural areas, the nearest full-service grocery store may be a long drive away. A few ideas that may help:

• Stock up on shelf-stable and frozen healthy foods when you shop.
• Look for farmers markets, farm stands, or community gardens nearby when in season. Some accept SNAP benefits.
• If you garden, home-grown vegetables can be a great addition.
• Check whether stores near you offer online ordering, pickup, or delivery.
• Share trips with neighbors or family when you can.

Simple swaps to try

• Drink water instead of sugary drinks more often.
• Add an extra vegetable to meals you already like.
• Choose whole-grain bread or pasta.
• Season food with herbs, spices, lemon, or garlic instead of extra salt.
• Snack on fruit, nuts, or plain yogurt.

Every body is different

Nutrition needs can vary based on age, activity level, pregnancy, and health conditions such as diabetes, kidney disease, or food allergies. The tips here are general. Talk with your healthcare professional before making big changes to how you eat, especially if you have a health condition or take medicines. You can also ask about seeing a registered dietitian. Some offer telehealth visits.

When to talk with a healthcare professional

• If you have a health condition and are unsure what to eat
• If you have unexplained weight changes
• If you are having trouble affording or getting enough food

This page is for general education and does not replace advice from a healthcare professional.