How to Eat Healthy


What are the Basic Principles of Healthy Eating?

Healthy eating does not have to be complicated or restrictive. You don’t have to follow a specific diet or count calories or grams. You don’t have to eliminate any food groups or foods that you love. You don’t have to eat the same thing every day or avoid eating out or socializing. You just have to follow some basic principles that can guide your food choices and behaviors. Here are some of the basic principles of healthy eating:

  • Eat a variety of foods from different food groups. This will ensure that you get all the nutrients that your body needs. The main food groups are: fruits, vegetables, grains, protein foods, dairy products (or alternatives), and fats and oils. Each food group has its own benefits and functions in your body. For example, fruits and vegetables provide vitamins, minerals, antioxidants, and fiber; grains provide carbohydrates, B vitamins, iron, and fiber; protein foods provide protein, iron, zinc, and other minerals; dairy products provide calcium, protein, vitamin D, and other nutrients; fats and oils provide essential fatty acids, vitamin E, and energy. Try to eat at least one serving from each food group every day.

  • Eat more plant-based foods than animal-based foods. Plant-based foods are generally lower in calories, saturated fat, cholesterol, and sodium than animal-based foods. They are also higher in fiber, antioxidants, phytochemicals, and other beneficial compounds that can protect you from chronic diseases. Plant-based foods include fruits, vegetables, grains, legumes (beans, peas, lentils), nuts, seeds, and soy products (tofu, tempeh, edamame, soy milk). Animal-based foods include meat, poultry, fish, eggs, dairy products, and honey. You don’t have to be a vegetarian or vegan to eat more plant-based foods. You can simply reduce the amount or frequency of animal-based foods that you consume or replace them with plant-based alternatives. For example, you can have a meatless meal once or twice a week; you can use beans or tofu instead of meat in your dishes; you can choose low-fat or skim milk instead of whole milk; you can have nuts or seeds instead of cheese as a snack.

  • Eat more whole foods than processed foods. Whole foods are foods that are in their natural or original form, with minimal or no processing, additives, or preservatives. They retain most of their nutrients, flavor, and freshness. Processed foods are foods that have been altered or modified from their natural or original form, usually by adding salt, sugar, fat, chemicals, or other substances. They tend to lose some of their nutrients, flavor, and freshness. They also tend to be higher in calories, sodium, sugar, fat, and additives than whole foods. Processed foods include canned, frozen, dried, or packaged foods; ready-to-eat meals; fast food; snack foods; sweets; and beverages. You don’t have to avoid processed foods completely, but you should limit them as much as possible and choose healthier options when available. For example, you can choose fresh or frozen fruits and vegetables instead of canned ones; you can make your own meals from scratch instead of buying ready-to-eat ones; you can bake your own bread or muffins instead of buying store-bought ones; you can drink water or unsweetened tea instead of soda or juice.

  • Eat in moderation and balance. Moderation means that you eat enough but not too much of each food or nutrient. Balance means that you eat a proportionate amount of each food group and nutrient. Eating in moderation and balance will help you maintain a healthy weight and prevent overeating or undereating. It will also help you avoid nutrient deficiencies or excesses that can harm your health. To eat in moderation and balance, you can follow these tips:

    • Use the [Healthy Eating Plate] as a guide for planning and serving your meals. The Healthy Eating Plate is a visual tool that shows you how to fill your plate with healthy foods from different food groups. It divides your plate into four sections: half for fruits and vegetables, one quarter for grains (preferably whole grains), one quarter for protein (preferably plant-based), and a small amount for healthy fats (such as olive oil). It also recommends drinking water or other healthy beverages (such as unsweetened tea or coffee) and limiting dairy products (or alternatives) to one or two servings per day.

    • Use the [Nutrition Facts label] as a guide for choosing and comparing packaged foods. The Nutrition Facts label is a label that shows you the amount of calories and nutrients in one serving of a packaged food. It also shows you the % Daily Value (%DV) of each nutrient, which tells you how much of that nutrient you are getting from one serving compared to the recommended amount for a day. You can use the Nutrition Facts label to choose foods that are lower in calories, sodium, sugar, saturated fat, and trans fat and higher in fiber, protein, vitamins, and minerals. You can also use it to compare similar products and choose the healthier option.

    • Use the [handy portion guide] as a guide for estimating and controlling your portion sizes. The handy portion guide is a guide that shows you how to use your hand to measure the approximate portion sizes of different foods. For example, a fist is about one cup of fruits, vegetables, or grains; a palm is about three ounces of meat, poultry, or fish; a thumb is about one tablespoon of fats and oils; a thumb tip is about one teaspoon of sugar or salt. You can use the handy portion guide to avoid overeating or undereating certain foods and to keep track of your servings from each food group.

  • Eat mindfully and enjoyably. Mindful eating means that you pay attention to your food and your eating experience. You eat with awareness, intention, and appreciation. You eat slowly, savoring every bite and flavor. You eat when you are hungry and stop when you are full. You eat without distractions, such as TV, phone, or computer. Enjoyable eating means that you eat with pleasure, satisfaction, and gratitude. You eat foods that you like and that make you feel good. You eat without guilt, shame, or fear. You eat with others who share your joy of food. Eating mindfully and enjoyably will help you improve your relationship with food and yourself. It will also help you regulate your appetite and emotions better. To eat mindfully and enjoyably, you can follow these tips:

    • Set aside time for eating and make it a priority in your schedule.

    • Choose a comfortable and pleasant place for eating and make it free from distractions.

    • Use all your senses to observe your food before, during, and after eating.

    • Take small bites and chew well.

    • Put down your utensils between bites and pause frequently.

    • Check in with your hunger and fullness cues throughout your meal.

    • Express gratitude for your food and its sources.

    • Experiment with different cuisines, recipes, and flavors.

    • Treat yourself occasionally to your favorite foods without guilt.

    • Share your food and eating experiences with others who appreciate them.

How to Eat Healthy


These are some of the basic principles of healthy eating that you can apply to your daily life. They are not rules or restrictions, but rather guidelines and suggestions that can help you make healthier and happier choices. Remember that healthy eating is not a one-size-fits-all approach, but rather a personal and flexible one. You can adapt and adjust these principles to suit your preferences, needs, goals, and circumstances. The most important thing is to listen to your body, respect your feelings, and enjoy your food. Healthy eating is not only good for you, but also for the planet and the people around you.