20 Healthy Tips for Eating Right (2024)

Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

By the Academy of Nutrition and Dietetics

1. Eat Breakfast

Start your day with a healthy breakfast that includes lean protein, whole grains, fruits and vegetables. Try making a breakfast burrito with scrambled eggs, low-fat cheese, salsa and a whole wheat tortilla or a parfait with low-fat plain yogurt, fruit and whole grain cereal.

2. Make Half Your Plate Fruits and Vegetables

Fruits and veggies add color, flavor and texture plus vitamins, minerals and dietary fiber to your plate. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal. Experiment with different types, including fresh, frozen and canned.

3. Watch Portion Sizes

Use half your plate for fruits and vegetables and the other half for grains and lean protein foods. Complete the meal with a serving of fat-free or low-fat milk or yogurt. Measuring cups may also help you compare your portions to the recommended serving size.

4. Be Active

Regular physical activity has many health benefits. Start by doing what exercise you can. Children and teens should get 60 or more minutes of physical activity per day, and adults at least two hours and 30 minutes per week. You don't have to hit the gym – take a walk after dinner or put on music and dance at home.

5. Get to Know Food Labels

Reading the Nutrition Facts panel can help you choose foods and drinks to meet your nutrient needs.

6. Fix Healthy Snacks

Healthy snacks can sustain your energy levels between meals, especially when they include a combination of foods. Choose from two or more of the MyPlate food groups: grains, fruits, vegetables, dairy, and protein. Try raw veggies with low-fat cottage cheese or hummus, or a tablespoon of nut or seed butter with an apple or banana.

7. Consult an RDN

Whether you want to lose weight, lower your health-risks or manage a chronic disease, consult the experts! Registered dietitian nutritionists can help you by providing sound, easy-to-follow personalized nutrition advice.

8. Follow Food Safety Guidelines

Reduce your chances of getting sick with proper food safety. This includes: regular hand washing, separating raw foods from ready-to-eat foods, cooking foods to the appropriate internal temperature, and refrigerating food promptly. Learn more about home food safety at www.homefoodsafety.org.

9. Drink More Water

Quench your thirst with water instead of drinks with added sugars. Stay hydrated and drink plenty of water, especially if you are active, an older adult or live or work in hot conditions.

10. Get Cooking

Preparing foods at home can be healthy, rewarding and cost-effective. Master some kitchen basics, like dicing onions or cooking dried beans.

11. Order Out without Ditching Goals

You can eat out and stick to your healthy eating plan! The key is to plan ahead, ask questions and choose foods carefully. Compare nutrition information, if available, and look for healthier options that are grilled, baked, broiled or steamed.

12. Enact Family Meal Time

Plan to eat as a family at least a few times each week. Set a regular mealtime. Turn off the TV, phones and other electronic devices to encourage mealtime talk. Get kids involved in meal planning and cooking and use this time to teach them about good nutrition.

13. Banish Brown Bag Boredom

Whether it’s for work or school, prevent brown bag boredom with easy-to-make, healthy lunch ideas. Try a whole-wheat pita pocket with veggies and hummus or a low sodium vegetable soup with whole grain crackers or a salad of mixed greens with low-fat dressing and a hard boiled egg.

14. Reduce Added Sugars

Foods and drinks with added sugars can contribute empty calories and little or no nutrition. Review the new and improved Nutrition Facts Label or ingredients list to identify sources of added sugars.

15. Eat Seafood Twice a Week

Seafood – fish and shellfish – contains a range of nutrients including healthy omega-3 fats. Salmon, trout, oysters and sardines are higher in omega-3s and lower in mercury.

16. Explore New Foods and Flavors

Add more nutrition and eating pleasure by expanding your range of food choices. When shopping, make a point of selecting a fruit, vegetable or whole grain that’s new to you or your family.

17. Experiment with Plant-Based Meals

Expand variety in your menus with budget-friendly meatless meals. Many recipes that use meat and poultry can be made without. Vegetables, beans, and lentils are all great substitutes. Try including one meatless meal per week to start.

18. Make an Effort to Reduce Food Waste

Check out what foods you have on hand before stocking up at the grocery store. Plan meals based on leftovers and only buy perishable foods you will use or freeze within a couple of days. Managing these food resources at home can help save nutrients and money.

19. Slow Down at Mealtime

Instead of eating on the run, try sitting down and focusing on the food you’re about to eat. Dedicating time to enjoy the taste and textures of foods can have a positive effect on your food intake.

20. Supplement with Caution

Choose foods first for your nutrition needs. A dietary supplement may be necessary when nutrient requirements can’t be met or there is a confirmed deficiency. If you’re considering a vitamin, mineral or herbal supplement, be sure to discuss safe and appropriate options with an RDN or another healthcare provider before taking.

Download the article here.

References:

The Academy of Nutrition and Dietetics

20 Healthy Tips for Eating Right (2024)

FAQs

What are the 20 good food habits? ›

20 Healthy Tips for Eating Right
  • Eat Breakfast. Start your day with a healthy breakfast that includes lean protein, whole grains, fruits and vegetables. ...
  • Make Half Your Plate Fruits and Vegetables. ...
  • Watch Portion Sizes. ...
  • Be Active. ...
  • Get to Know Food Labels. ...
  • Fix Healthy Snacks. ...
  • Consult an RDN. ...
  • Follow Food Safety Guidelines.
Mar 10, 2022

What are 10 healthy eating tips? ›

Here are wellness tips to help plan and manage healthier meals.
  • BALANCE IS KEY. ...
  • VARY YOUR VEGGIES. ...
  • WHOLE GRAINS ARE THE GOOD GRAINS. ...
  • KEEP FRUITS WITHIN REACH. ...
  • DO DAIRY, BUT KEEP IT LOW-FAT. ...
  • SKIP THE SODA AND JUICE WHENEVER POSSIBLE. ...
  • THERE'S A REASON FOR THE SEASONING. ...
  • KEEP FRIED FOODS AND SATURATED FATS TO A MINIMUM.

What are 7 healthy eating tips? ›

8 tips for healthy eating
  1. Base your meals on higher fibre starchy carbohydrates. ...
  2. Eat lots of fruit and veg. ...
  3. Eat more fish, including a portion of oily fish. ...
  4. Cut down on saturated fat and sugar. ...
  5. Eat less salt: no more than 6g a day for adults. ...
  6. Get active and be a healthy weight. ...
  7. Do not get thirsty. ...
  8. Do not skip breakfast.

What are 10 ways to stay healthy? ›

Let's look at 10 science-backed healthy choices you can make to help you thrive throughout your life.
  • Get moving. ...
  • Eat more whole foods (and less processed food) ...
  • If you smoke, try to quit. ...
  • Make sleep a priority. ...
  • Stay hydrated. ...
  • If you drink alcohol, do so responsibly. ...
  • Make preventive care a priority. ...
  • Know your numbers.
Feb 7, 2023

What is the 20 20 20 rule eating? ›

Chew every mouthful of food 20 times  Put cutlery down for 20 seconds between mouthfuls  Take about 20 minutes to eat a meal.  Don't take more than 20 pence piece sized mouthfuls.

What is 80 20 food guide? ›

The 80/20 rule is a guide for your everyday diet—eat nutritious foods 80 percent of the time and have a serving of your favorite treat with the other 20 percent. For the “80 percent” part of the plan, focus on drinking lots of water and eating nutritious foods that include: Whole grains. Fruits and vegetables.

What are 5 healthy tips? ›

Top tips
  • Eat a variety of food.
  • Cut back on salt.
  • Reduce use of certain fats and oil.
  • Limit sugar intake.
  • Avoid hazardous and harmful alcohol use.
Dec 26, 2019

What are the 20 most healthy foods? ›

3. What are Top 20 best food for good health? The top 20 best foods for good health include spinach, broccoli, sweet potatoes, blueberries, oranges, almonds, walnuts, avocado, salmon, tuna, eggs, Greek yogurt, quinoa, brown rice, lentils, chickpeas, tomatoes, carrots, and bell peppers.

What are the 10 food rules? ›

The 10 Nutrition Rules To Live By
  • Come Back to Earth: Choose the least-processed forms of food, such as fruits, veggies, whole grains and high-fiber carbohydrates.
  • Eat a Rainbow Often: ...
  • The Less Legs the Better: ...
  • Eat Healthy Fats: ...
  • Eat Breakfast Every Day: ...
  • Three for Three: ...
  • Stay Hydrated: ...
  • Don't Waste Your Workout:

What are 3 ways to eat healthy? ›

Top 5 tips from the experts
  • Prepare most of your meals at home using whole or minimally processed foods. ...
  • Make an eating plan each week – this is the key to fast, easy meal preparation. ...
  • Choose recipes with plenty of vegetables and fruit. ...
  • Avoid sugary drinks and instead drink water. ...
  • Eat smaller meals more often.

What are 10 healthy habits? ›

10 Healthy Habits:
  • Eating a Balanced Diet. ...
  • Drinking Enough Water Daily. ...
  • Regular Exercise. ...
  • Practicing Safe Sun Protection. ...
  • Practicing Good Sleep Hygiene. ...
  • Strength Training and Stretching. ...
  • Getting Regular Exposure To Fresh Air and Nature. ...
  • Incorporating Omega-3 Fatty Acids Into Your Diet.

How can I stay 100 healthy? ›

Don't smoke. Be physically active every day. Eat a healthy diet rich in whole grains, lean protein, vegetables, and fruits. Reduce or avoid unhealthy saturated fats and trans fats.

What are the 20 best foods to eat? ›

3. What are Top 20 best food for good health? The top 20 best foods for good health include spinach, broccoli, sweet potatoes, blueberries, oranges, almonds, walnuts, avocado, salmon, tuna, eggs, Greek yogurt, quinoa, brown rice, lentils, chickpeas, tomatoes, carrots, and bell peppers.

What are the 10 food habits? ›

As explained by Ameya World School, here are 10 good eating habits that you can teach your kids:
  • Eat breakfast daily. ...
  • Eat lots of fruits and vegetables. ...
  • Eat snacks in moderation. ...
  • Drink plenty of water. ...
  • Listen to your body's hunger cues. ...
  • Avoid overeating. ...
  • Eat meals together as a family. ...
  • Avoid eating in front of screens.

What are the 10 habits that show healthy living? ›

10 Healthy Habits:
  • Eating a Balanced Diet. ...
  • Drinking Enough Water Daily. ...
  • Regular Exercise. ...
  • Practicing Safe Sun Protection. ...
  • Practicing Good Sleep Hygiene. ...
  • Strength Training and Stretching. ...
  • Getting Regular Exposure To Fresh Air and Nature. ...
  • Incorporating Omega-3 Fatty Acids Into Your Diet.

What are 3 positive eating habits? ›

Healthy eating is a habit. Eat vegetables and fruits, whole grain foods and protein foods as part of a healthy eating pattern to maintain your health.

Top Articles
Latest Posts
Article information

Author: Delena Feil

Last Updated:

Views: 6171

Rating: 4.4 / 5 (45 voted)

Reviews: 84% of readers found this page helpful

Author information

Name: Delena Feil

Birthday: 1998-08-29

Address: 747 Lubowitz Run, Sidmouth, HI 90646-5543

Phone: +99513241752844

Job: Design Supervisor

Hobby: Digital arts, Lacemaking, Air sports, Running, Scouting, Shooting, Puzzles

Introduction: My name is Delena Feil, I am a clean, splendid, calm, fancy, jolly, bright, faithful person who loves writing and wants to share my knowledge and understanding with you.