Studies have confirmed this, showing that eating slowly may reduce the number of calories you consume at meals and help you lose weight. Eating slowly is also linked to more thorough chewing, which has also been linked to improved weight control.

Not knowing exactly what you need makes room for impulse buying, while hunger can cause you to toss even more low-nutrient foods into your shopping cart. So-called diet foods can be very deceiving.

However, to compensate for the lost flavor and texture from fat, sugar, and other ingredients are often added. So, many diet foods contain more sugar and sometimes even more calories than their full-fat counterparts. Instead, opt for whole foods like fruits and vegetables.

Try to make a habit of cooking at home most nights rather than eating out. Finally, cooking at home has been associated with a lower risk of obesity and improved diet quality, especially among children. Deciding what to have for dinner can be a constant cause of frustration, which is why many people tend to use the same recipes again and again.

Whether these are more or less nutritious recipes, trying something new can be a fun way to add more diversity to your diet. Aim to try making a new health-focused recipe at least once per week. This can change up your food and nutrient intakes and hopefully add some new and nutritious recipes to your routine.

Alternatively, try to make a healthier version of a favorite recipe by experimenting with new ingredients, herbs, and spices. How you prepare your food can drastically change its effects on your health.

However, during these types of cooking methods, several potentially toxic compounds are formed. These include:. All of these compounds have been linked to several health conditions, including cancer and heart disease.

Consider upgrading your favorite fast-food restaurant to one with healthier options. There are many high-quality fast food restaurants and fusion kitchens offering nutritious meals. Protein is often referred to as the king of nutrients, and it does seem to have some superpowers.

One study showed that eating a high-protein meal decreased levels of ghrelin, the hunger hormone, more than a high carb meal in people with obesity.

It will help you feel fuller for longer, curb cravings, and make you less likely to overeat. Good sources of protein include:. Greek yogurt or Greek-style yogurt is thicker and creamier than regular yogurt. It has been strained to remove its excess whey, which is the watery part of milk.

This produces a final product with higher fat and protein than regular yogurt. Plus, since Greek yogurt has been strained, it contains fewer carbs and less lactose than regular yogurt. This makes it suitable for people who follow a low carb diet or are lactose intolerant.

Just make sure to pick the plain, unflavored varieties. Flavored yogurts may be packed with added sugar and other less nutritious ingredients.

Eating eggs in the morning increases feelings of fullness. This has been shown to cause people to consume fewer calories at later meals. For example, one study of 50 people found that eating an egg-based breakfast reduced feelings of hunger and decreased the amount of calories consumed later in the day than a breakfast of cereal.

Sugary beverages are loaded with added sugar, which has been linked to numerous diseases, including:. Try replacing your sugary beverage with either a sugar-free alternative or choose still or sparkling water instead. Doing so will shave off the non-beneficial calories and reduce excess sugar intake.

Coffee is rich in antioxidants and has been linked to many health benefits , such as a lower risk of type 2 diabetes , cognitive decline , and chronic liver disease. However, many commercial varieties of coffee contain lots of additional ingredients, such as sugar, syrup, heavy cream, and sweeteners.

Instead, try drinking your coffee black or adding a small amount of milk or cream instead of sugar. Studies have repeatedly linked eating fruit to a reduced risk of several health conditions, such as heart disease, type 2 diabetes, and cancer. Some varieties may contain as much sugar as a sugary soft drink.

Even real fruit juices lack the fiber and chewing resistance of whole fruits. This makes fruit juice much more likely to spike your blood sugar levels, leading you to consume too much in a single sitting. Refined grains have been associated with many health concerns.

Whole grains , on the other hand, have been linked to a variety of health benefits, including a reduced risk of type 2 diabetes , heart disease , and cancer. Just make sure to read the label to ensure that your bread is made with whole grains only, not a mixture of whole and refined grains. Diets rich in whole grains have been linked to health benefits, such as a reduced risk of inflammation and heart disease.

For a satisfying snack, try popping your own kernals at home or purchase air-popped popcorn. Just be sure to limit or avoid prepacked microwavable portions with preservatives, butter, and other additives.

Department of Health and Human Services Office of Disease Prevention and Health Promotion. MyHealthfinder Health Conditions Diabetes Eat Healthy.

Health Conditions Eat Healthy. The Basics Take Action. The Basics Overview Eating healthy means following a healthy eating pattern that includes a variety of nutritious foods and drinks. Choose a mix of healthy foods. Choose a variety of foods you enjoy, including: Whole fruits — like apples, berries, oranges, mango, and bananas Veggies — like broccoli, sweet potatoes, beets, okra, spinach, peppers, and jicama Whole grains — like brown rice, millet, oatmeal, bulgur, and whole-wheat bread Proteins — like lean meats and chicken, eggs, seafood, beans and lentils, nuts and seeds, and tofu Low-fat or fat-free dairy — like milk, yogurt, cheese, lactose-free dairy, and fortified soy beverages soy milk or soy yogurt Oils — like vegetable oil, olive oil, and oils in foods like seafood, avocado, and nuts Limit certain nutrients and ingredients.

Sodium salt Sodium is found in table salt — but most of the sodium we eat comes from packaged food or food that's prepared in restaurants. Added sugars Added sugars include syrups and sweeteners that manufacturers add to products like sodas, yogurt, and cereals — as well as things you add, like sugar in your coffee.

Saturated fat Saturated fat comes from animal products like cheese, fatty meats and poultry, whole milk, butter, and many sweets and snack foods.

What about alcohol? Health Benefits A healthy eating routine can help keep you healthy. When you eat healthy, you can reduce your risk for: Overweight and obesity Heart disease Type 2 diabetes High blood pressure Some types of cancer Learn more about why eating healthy is important.

Take Action. Take Action Make Small Changes Making small changes to your eating habits can make a big difference for your health over time.

Make healthy swaps. Try making 1 or 2 small changes this week. For example: Drink sparkling water instead of regular soda Try plain, low-fat yogurt with fruit instead of full-fat yogurt with added sugars Choose low-sodium black beans instead of regular canned black beans Cook with olive oil instead of butter.

Shop Smart Shop smart at the grocery store. Check the Label Read the Nutrition Facts label. Understanding the Nutrition Facts label on food packages can help you make healthy choices. Then check out the calories. Calories tell you how much energy is in 1 serving of a food.

The picture below shows an example of a Nutrition Facts label. Healthy Families Be a healthy family. Use this list to make healthy choices at the grocery store — take your child with you to the store and explain the choices you make Turn cooking into a fun activity for the whole family — try out these kid-friendly recipes together Check out these quick tips for making healthy snacks Get more healthy eating tips for your family If you have a family member who has a hard time eating healthy, use these tips to start a conversation about how you can help.

Eating Out Eat healthy away from home. Try these tips for eating healthy even when you're away from home: Pack healthy snacks like fruit, unsalted nuts, or low-fat string cheese sticks Look for calorie information on restaurant menus Choose dishes that are steamed, baked, or grilled instead of fried Ask to have no salt added to your meal Get more tips for eating healthy when dining out and getting takeout.

See Your Doctor If you're worried about your eating habits, talk to a doctor. What about cost? One serving of grains is about 1 ounce.

Include three to four servings of these foods each day. Limit highly processed junk foods. These types of foods generally contain more sugar, fat, sodium and overall calories.

Limit foods like candy, cakes, cookies, pastries, frozen meals, processed meats and chips or crackers. Try to eat mostly whole, minimally processed foods like raw fruits and vegetables, frozen or canned fruits and vegetables without sauces or seasonings, fresh or frozen protein without added sauces or seasonings, whole grains and low-fat dairy products.

Drink more water. Adequate hydration is an essential component of a healthy eating plan. Adequate hydration helps your body function normally. Everyone needs a different amount of hydrating fluids each day.

New guidelines suggest this method to find out how many ounces to drink each day: divide your weight in half, and that will give you the number of ounces of fluids you should consume. you should drink 75 oz or a little over nine cups.

Try to drink this much as your initial goal. You may change this amount as you continue to work on your diet. Choose fluids that are sugar-free and decaffeinated as they hydrate you the best. Items like water, flavored water, decaf coffee and tea are appropriate types of beverages. Reduce or cut out sweetened beverages.

The consumption of sweetened beverages may lead to weight gain. Cut out sodas, juices, sweet teas and alcohol. Considering taking supplements. Vitamin and mineral supplements may help you maintain your healthy eating pattern.

These supplements can add extra nutrition to your diet. This may be particularly useful for people with food allergies, diet restrictions or are picky eaters. This is a general supplement that contains a wide variety of vitamins and minerals.

These are an excellent, all-purpose type of supplement. Consider an additional iron supplement. Some people, especially females who are menstruating, may need additional iron. Vitamin B12 is typically found in animal foods, and those who are vegetarian or vegan may need an additional B12 supplement.

They are meant to be a supplement to a healthy, well-balanced diet. Always check with your doctor before starting any vitamin or mineral supplement. Not all supplements are safe and appropriate for everyone. By using this service, some information may be shared with YouTube. Claudia Carberry, RD, MS Master's Degree, Nutrition, University of Tennessee Knoxville.

Claudia Carberry, RD, MS. To promote healthy eating habits in your home, buy only healthy foods. Also, cooking at home is a healthy alternative to eating out. Try to focus on eating more vegetables, fruit, and low-fat dairy products. We're glad this was helpful.

Thank you for your feedback. Use it to try out great new products and services nationwide without paying full price—wine, food delivery, clothing and more.

Claim Your Gift If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. Support wikiHow Yes No. Not Helpful 3 Helpful Meet with a Registered Dietitian to get started. Keeping a food journal will help you identify what you need to work on.

Not Helpful 2 Helpful Buddy up with a friend to make small changes to your diet. Over time, it will become easier to eat healthily. Not Helpful 1 Helpful Include your email address to get a message when this question is answered.

Treat yourself to an occasional discretion, such as a piece of chocolate. Limit the amount and frequency of the treat. Thanks Helpful 5 Not Helpful 0.

Keep a food and exercise journal. It will help guide you with your daily goals through accountability. Baby steps make it livable. Thanks Helpful 6 Not Helpful 2. Try to eat more vegetables than meat. Fruits and vegetables have more nutrients than any other food group.

Thanks Helpful 4 Not Helpful 1. Submit a Tip All tip submissions are carefully reviewed before being published. You Might Also Like.

How to. How to Eat Sea Moss. Clinical Nutritionist. Expert Interview. More References About This Article. Co-authored by:. Co-authors: Updated: February 7, Categories: Featured Articles Healthy Eating.

Article Summary X To develop healthy eating habits, start by eating regular, scheduled meals each day to keep your energy levels up.

In other languages Español: desarrollar hábitos alimenticios saludables. Italiano: Sviluppare delle Abitudini Alimentari Sane. Русский: приобрести привычки здорового питания. Bahasa Indonesia: Mengembangkan Kebiasaan Makan yang Sehat. Tiếng Việt: Hình thành Thói quen Ăn uống Lành mạnh.

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