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. Learn how to cut down on sodium [PDF – 881 KB].
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. Learn how to cut down on added sugars [PDF – 898 KB].
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. Learn how to cut down on saturated fat [PDF – 1.1 MB].
Get a personalized MyPlate Plan to help you choose healthy foods
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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.
Health Benefits
A healthy eating routine can help keep you healthy.
Eating healthy is good for your overall health — and there are many ways to do it. Learn how to build a healthy eating routine [PDF – 1.6 MB].
Making smart food choices can also help you manage your weight and lower your risk for certain chronic (long-term) diseases.
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
Georgia Cancer Center and MCG.
Why It Matters
Good nutrition is essential in keeping current and future generations of Americans healthy across the lifespan. Breastfeeding helps protect against childhood illnesses, including ear and respiratory infections, asthma, and sudden infant death syndrome (SIDS). People with healthy eating patterns live longer and are at lower risk for serious health problems such as heart disease, type 2 diabetes, and obesity. For people with chronic diseases, healthy eating can help manage these conditions and prevent complications.
