The Basics: Overview

Eating healthy means following a healthy eating pattern that includes a variety of nutritious foods and drinks. It also means getting the number of calories that’s right for you (not eating too much or too little).

Choose a mix of healthy foods.

There are lots of healthy choices in each food group! 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. Some plant products like palm and coconut oils also have saturated fat. 

What about alcohol?

Alcohol includes beer, wine, and liquor. If you choose to drink, drink in moderation — 1 drink or less in a day for women and 2 drinks or less in a day for men. And remember that drinking less is always better for your health than drinking more.