We know we should eat healthily. Research shows that a healthy diet helps prevent many serious diseases, helps you live longer and improves your quality of life — now and in the future.
A study published in the New England Journal of Medicine found a link between a healthy dietary routine and a reduced risk of death from disease. Research also shows that what you eat has an impact on mental health issues like depression and anxiety.
Better health can come at any age and it's never too late to start improving your diet. The sooner you get started, the bigger impact the changes will have on your long-term health and quality of life.
What Is Healthy Eating?
Eating healthy means following an eating plan that includes a variety of nutritious foods and drinks. It also means getting the number of calories that's right for you.
Making smart food choices can also help you manage your weight and lower your risk for long-term, serious health problems, including:
- heart disease
- type 2 diabetes
- high blood pressure
- certain cancers
More than 80% of people in the U.S. aren't eating enough vegetables, fruits and dairy. Most people eat too much added sugars, saturated fat and salt, according to the Dietary Guidelines for America, 2020 - 25.
What foods, and how much, should you eat? People have different nutritional needs at different stages in their lives.
Start Young
Eating healthy foods not only keeps children healthier, it builds habits that will help them stay healthier throughout their lives. A healthy diet also helps stabilize their energy, improve their minds and even out their moods.
Make these easy changes to improve your child's diet:
- Drink sparkling or flavored water instead of soda.
- Have whole wheat or other whole grain foods instead of white bread, pasta or other foods made with processed flour.
- Try a fruity homemade smoothie instead of ice cream.
- Snack on vegetables and fruit, baked chips and nuts instead of potato chips or other high-fat, low-nutrition snack foods.
The Teen Years
About 20% of kids 12 to 19 years old are obese. Small changes in eating habits and more exercise can help.
Try These Tips for Teens:
- Eat more fruits and vegetables at meals. And have them as snacks.
- Get energy from low-fat, lean meats like turkey or chicken or other protein-rich foods like nuts, beans, tofu, seafood or egg whites.
- Help build bones with fat-free or low-fat dairy products like milk and Greek yogurt. Or try lactose-free milk or soy milk with added calcium.
- Avoid sugary beverages like sodas, sweetened tea and energy drinks. Don't add sugar to foods and drinks.
For Adults
You don't have to stick to one specific plan to have a healthy diet. Studies have shown that following a healthy eating plan like the DASH, MIND or Mediterranean diet can help adults maintain good long-term health and decrease the risk of death from many causes.
These diets also lower the risk of health issues that come with aging, like high blood pressure and dementia.
The foods emphasized in these types of diets don't just help your body. They can also improve your mental health. Foods loaded with the vitamins and minerals to boost your mind include:
- oily fish like salmon, trout, mackerel, anchovies and sardines
- broccoli and leafy greens like kale, spinach and romaine lettuce
- walnuts, sunflower seeds, chia seeds and flax seeds
- berries and dark-skinned fruit
- lentils, chickpeas and beans
- whole-grain rice, quinoa and oats
- avocados
Get Started
If your diet needs improvement, get started with these simple steps:
- For snacks, choose fruits, vegetables, whole grains and healthy fats like nuts and seeds.
- Eat more fish and seafood. Flavor them with herbs and spices rather than sauces.
- Make vegetables and whole grains the base of your food plan instead of meat.
- Avoid high-fat red meat and processed meats.
- Cut back on foods with high salt levels and added sugars.
- Enjoy sweets only as occasional treats.
Remember, making improvements to what you eat and drink has a big impact on your health throughout your life. Talk to your provider about the dietary changes you're making, especially if you have health issues or take medications that may be impacted by diet.
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