Which diet is healthy?
A diet that promotes your health and controls your weight includes a variety of healthy foods. Add a burst of color to your plate and think of it as eating the rainbow. Freshly picked herbs are full of vitamins, minerals, and fiber, as well as dark green leafy vegetables, tomatoes, and oranges. Adding frozen peppers, broccoli, or onions to stews and omelets will give them a quick and convenient boost of color and nutrients.
Inspired by Dietary Guidelines for Americans 2020–2025
A healthy eating plan:
- Emphasizes fruits, vegetables, whole grains, fat-free or low-fat milk and dairy products
- Includes a variety of protein-rich foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, and nuts.
- Low in added sugar, sodium, saturated fat, trans fat, and cholesterol.
- Meets Your Daily Calorie Needs
USDA MyPlate Plan can help you determine what and how much to eat from different food groups while still meeting your recommended calorie intake. You can also download My Food Diary to help you track your meals.
Fruit
Fresh, frozen, or canned fruit are great options. Try fruits other than apples and bananas like mango, pineapple, or kiwi. When fresh fruit isn't in season, try frozen, canned, or dried. It should be noted that dried and canned fruit may contain added sugar or syrup. Choose canned fruits packed in water or in their own juice.
Vegetables
Swap grilled or steamed vegetables with an herb like rosemary. You can stir-fry (sauté) vegetables in a non-stick pan with a little cooking spray. Or try frozen or canned vegetables for a quick side dish: just microwave and enjoy. Look for canned vegetables without added salt, butter, or cream sauce. For more variety, try a new vegetable each week.
Calcium-rich foods
In addition to skim and low-fat milk, consider low-fat and fat-free yogurt without added sugar. They come in a variety of flavors and make a great substitute for dessert. Meat
If your favorite recipe calls for fried fish or breaded chicken, try healthier variations by grilling or grilling them. Try dried beans instead of meat. Ask your friends and search the internet and magazines for lower-calorie recipes: you may be surprised to discover you have a new favorite dish!
Comfort Foods
You can still enjoy your favorite foods, even if they're high in calories, fat, or added sugar. It's important to only eat them occasionally.
Some general tips on comfort foods:
- Eat less often. If you usually eat these foods every day, reduce them to once a week or once a month.
- Eat smaller amounts. If your favorite high-calorie food is a bar of chocolate, buy a smaller size or just half a bar.
- Try the lower-calorie version. Use lower-calorie ingredients or prepare food differently. For example, if your mac and cheese recipe includes whole milk, butter, and whole cheese, try remaking it with skim milk, less butter, low-fat cheese, fresh spinach, and tomatoes. Remember to keep your portion sizes the same.
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