26 Positively Healthy Tips for Eating Right

Healthy diets feature wholesome foods like fruit, vegetables, whole grains, low-fat dairy, protein, and healthy oils. Healthy tips for eating right include eating nutrient-dense foods, eating lots of fruits and vegetables, using spices, and other tips.

Although many people say they have a healthy diet, the statistics tell a different story. Americans score an average of 58 out of 100 points on one healthy eating index. The good news is that you can easily improve your diet with these tips for eating right. 

Although experts constantly refine the definition of a healthy diet, they agree on the basics. To get the energy your body requires, you need macronutrients: carbohydrates, fat, and protein. Your body also needs micronutrients, the vitamins, minerals, and other substances that food contains in tiny amounts but that are also necessary for good health.

Healthy diets are low in salt, added sugar, and saturated fat. They feature wholesome foods like:

• Fruits
• Vegetables
• Whole grains
• Low-fat dairy
• Protein
• Healthy oils

The right diet can help you achieve and maintain a healthy weight. If you aren't eating the way you should, you can improve your diet with small changes. Get started with these positively healthy tips for eating right.

1. Go for nutrient-dense foods

Nutrient-dense foods give you a lot of benefits, including micronutrients, for the calories consumed. Pick out nutrient-dense foods by looking at nutrition labels and reading all the way to the bottom, where vitamins and minerals appear. Foods without a nutrition label, like vegetables and fruits, can also be nutrient-rich.

2. Make way for plants

Eat at least five servings of fruits and vegetables a day to reduce your chances of chronic disease. Fit in five servings by including fruits and vegetables in every meal and using them for snacks. 

3. Be a cut-up

Try chopping vegetables whenever you have a chunk of time. Having them cut ahead of time makes it easy to add them to dishes or use them as snacks.

4. Shake out some seeds

Seeds are a good source of omega-3 fatty acids, which are important for health. But it's hard to snack on a handful of seeds because they're so small. Solve this problem by putting seeds in shakers on the table. Sprinkle them over salads, cereals, casseroles, and yogurt.  

5. Watch for sodium

Too much sodium can cause high blood pressure. Most sodium in the diet comes from salt, and chances are that your saltshaker isn't the problem. The biggest sources of sodium in the diet are processed foods and restaurant meals. Lower your sodium intake by eating at home when you can and avoiding packaged foods. 

6. Spice it up

You can reduce your use of salt by relying on spices for flavor. Your meals may become more interesting too. 

7. Get your potassium

For the best protection against high blood pressure, lower your sodium and get plenty of potassium. Many fruits and vegetables contain potassium, which also protects against bone loss and kidney stones.  

8. Don't fill up on oil

Fat has 9 calories per gram, compared to 4 calories for carbohydrates and protein. If you're watching your weight, don't fill up on oil. Most cookies, cakes, pastries, and other grain-based desserts are high in fat. Other foods to avoid include full-fat dairy, pizza, processed meat, and French fries. 

9. Go for whole grains

Milling grains removes fiber and some micronutrients. Whole grains are a healthier choice. They can reduce your risk of heart disease, cancer, and diabetes. In fact, consumption of whole grains lowers your risk of dying from any cause.   

10. Become a label-reader

Nutrition labels give you valuable information about the macronutrients and micronutrients in food. Don't forget to check the total calories and serving size to keep your calorie intake in a healthy range. A normal caloric intake is around 2,000 per day, but individual needs can vary.

11. Look for highs and lows

Reading labels can be difficult and time-consuming. Use this trick to help you make healthier choices. Look for the lows — foods with 5% or less of Daily Values of added sugars, saturated fat, and sodium. Then look for highs — 20% or more fiber, calcium, potassium, iron, and vitamin D. 

12. Drink water

Substituting water for high-calorie drinks is an easy way to cut calories and save money too. But drinking water has other benefits. It provides hydration and micronutrients like calcium and magnesium. 

13. Don't drink your sugar

Sweetened drinks are the top source of added sugar in the American diet. Watch your intake of sodas, sports drinks, and energy drinks. One problem with sugary drinks is that they push out more nutrient-rich foods, like fruit. Get your sugar from fruit instead, and you'll get fiber and micronutrients too. 

14. Try plant-based proteins

Get some of your protein needs from plant sources like beans, lentils, soy, nuts, and seeds, and you'll lower your intake of saturated fats. You may also cut your risk of colorectal cancer, which is linked to eating red meat and processed meat. 

15. Become a bean-lover

Beans are carbohydrates without the usual drawbacks of carbs. They digest slowly, so they don't spike blood sugar. Many beans are also high in protein.

16. Eat more fiber

Americans average getting 15 grams of fiber per day when they need 25 to 38 grams. Fiber not only keeps your digestive system in top shape but also reduces your risk of obesity, heart disease, and type 2 diabetes. Increase your fiber intake by eating more fruits, vegetables, nuts, beans, peas, and lentils. 

17. Expand your use of whole grains

Because bread is made from finely ground flour, you lose some health benefits from eating it, even if it's made from whole grains. Think outside the bread box. Try grains like brown rice, millet, and quinoa. Eat them with a meal or turn them into a tasty salad. 

18. Put variety into your diet

Make varied choices from each food group, and you're less likely to miss out on a particular vitamin or mineral. When you eat a variety of fruits and vegetables, you also get phytochemicals, plant compounds that have many benefits, including reducing inflammation and improving blood sugar levels. 

19. Choose wholesome food environments

Research shows that people make healthier choices when they are available, accessible, and visible. In your home environment, keep wholesome foods front and center. When you go out, choose restaurants with lots of healthy choices. 

20. Order groceries online

Since we usually make food choices based on what's easily available, make your kitchen a temptation-free zone. Order your groceries online, and you won't be tempted to bring home less healthy foods.  

21. Try a big plate

You may have heard that you'll eat less if you use a small plate, but small plates don't have much room for fruits and vegetables. You may do better if you stick with a larger plate and cover half of it with fruits and veggies. 

22. Don't go overboard on alcohol

Women shouldn't have more than one drink a day, and men should not exceed two drinks. In most cases, drinking even less alcohol is better for your health. Most alcoholic drinks are also high in calories.

23. Check online menus

Before you go out to eat, go online and check out the menu. Choose a healthy meal before you arrive at the restaurant, and resist changing your mind by keeping your menu closed.   

24. Don't be afraid to ask

Don't be afraid to ask for healthier options when dining out. Many restaurants will swap fries for a small salad. And it's OK to ask for dressings and sauces on the side. You can also make a meal from wholesome sides.

25. Join forces with a friend

Partner with a friend or relative who needs to eat healthier too. Go grocery shopping together, and share tips for eating right. Cook wholesome meals together, or share a meal when eating out. 

26. There's an app for that!

Harness your mobile devices to help you meet your healthy eating goals. Start Simple with MyPlate will help you set personal goals and track your progress. You can earn badges and get healthy eating tips too. It's free from the U.S. Department of Agriculture, but your app store also has other options. 

Your likes, your habits, and your culture influence your diet. But for good health, you also have to consider the nutritional value of foods. This list is just a starting place. Use it to think about ways that you can improve your diet for better health and still enjoy your food.