Healthy eating: the simple basics
In short: fill about half your plate with vegetables and fruit, add whole grains and a source of protein, and limit added sugar, salt and saturated fat. Small, steady changes work better than strict diets.
A balanced plate
- Vegetables and fruit: about half the plate. Fresh, frozen and canned (without added sugar or salt) all count.
- Grains: about a quarter. Choose whole grains, such as brown rice, oats and wholemeal bread, at least half the time.
- Protein: about a quarter. Beans, lentils, fish, eggs, nuts, seeds, poultry or lean meat.
- Dairy or alternatives: low-fat milk, yoghurt, cheese or fortified soy drinks.
Things to limit
- Added sugars, found in sugary drinks, sweets, cakes and many breakfast cereals.
- Salt (sodium). Much of it comes from processed and restaurant food, not the salt shaker.
- Saturated fat, found in fatty meats, butter, cream and many baked goods. Use oils such as olive or rapeseed (canola) instead.
- Sugary drinks. Water is the best everyday drink.
Easy changes that add up
- Add one extra vegetable to a meal you already eat.
- Swap white bread or rice for a wholegrain version.
- Read food labels to compare salt and sugar.
- Keep fruit where you can see it.
- Cook at home more often, and make extra to take for lunch.
When to get advice
Talk to a doctor or a registered dietitian if you have a health condition such as diabetes, high blood pressure, kidney disease or food allergies, if you're pregnant, or if you're thinking about a big change to how you eat.
Sources
- U.S. Department of Agriculture: MyPlate
- Dietary Guidelines for Americans: DietaryGuidelines.gov
- MedlinePlus: Nutrition