What are 5 ways to eat healthy? A simple guide to better nutrition

October 11, 2025 •

4 min read

According to the World Health Organization, an unhealthy diet and a lack of physical activity are two of the leading global risks to health. By adopting a few straightforward habits, you can significantly improve your well-being. This guide answers the key question, what are 5 ways to eat healthy?, to help you begin your journey toward a more nutritious lifestyle.

Quick Summary

Achieve better nutrition by prioritizing whole foods, practicing mindful portion control, staying hydrated with water, limiting added sugars and sodium, and planning your meals and snacks ahead of time for sustainable success.

Key Points

Prioritize Whole Foods: Focus on fruits, vegetables, whole grains, and lean proteins, and reduce your intake of processed foods to increase your nutrient density.
Practice Mindful Eating: Slow down and pay attention to your body's hunger and fullness cues to better manage your portion sizes and prevent overeating.
Hydrate with Water: Make water your primary beverage and limit sugary drinks to reduce your intake of empty calories and improve overall bodily function.
Reduce Sugar, Salt, and Unhealthy Fats: Read food labels and choose healthier alternatives to cut down on excessive additives that can lead to health problems.
Plan Meals and Prep Snacks: Schedule time to plan meals and prepare healthy snacks in advance to avoid impulsive, unhealthy food choices and save money.

1. Prioritize Whole Foods Over Processed Items

One of the most impactful changes you can make is shifting your focus from processed foods to whole, unprocessed alternatives. Whole foods—such as fruits, vegetables, lean proteins, and whole grains—are rich in essential vitamins, minerals, and fiber, and they lack the excessive sodium, unhealthy fats, and added sugars often found in processed items. This swap can help improve gut health, regulate blood sugar, and lower cholesterol levels. The goal is not to eliminate all processed food entirely but to make whole foods the foundation of your diet.

Filling your plate with a variety of whole foods

To ensure you get a wide range of nutrients, aim for a plate with plenty of color. A good rule of thumb is to fill half your plate with a variety of fruits and vegetables. A typical meal might include:

Veggies: Leafy greens like spinach or kale, colorful peppers, carrots, or broccoli.
Fruits: Berries, bananas, apples, or oranges.
Lean Protein: Chicken breast, fish, eggs, beans, or lentils.
Whole Grains: Brown rice, quinoa, whole-wheat pasta, or oats.

2. Practice Mindful Eating and Control Portions

Mindful eating is the practice of paying full attention to your food—what it looks like, tastes like, and how it makes you feel. This technique helps you listen to your body's natural hunger and fullness cues, which can prevent overeating and reduce the impact of emotional triggers. Instead of eating mindlessly while distracted by television or a smartphone, slow down and savor every bite. This awareness can fundamentally change your relationship with food for the better.

How to start mindful eating

Eat slowly: Put your fork down between bites to give your brain time to register fullness.
Eliminate distractions: Turn off the TV and put away your phone during meals.
Chew thoroughly: Take the time to chew your food completely, which aids digestion.
Rate your hunger: Before you eat, assess your hunger on a scale of 1 to 10. This helps you determine if you are truly hungry or just bored.

3. Hydrate with Water and Limit Sugary Drinks

Proper hydration is critical for overall health and is one of the simplest ways to eat healthy. Your body needs fluids to function correctly, from regulating temperature to delivering nutrients. Many people consume a significant amount of their daily sugar intake through beverages like soda, juice, and sweetened coffees. These drinks offer empty calories with little nutritional value. Opting for water as your primary beverage is a simple way to cut back on sugar and calories.

Making water a habit

Carry a reusable water bottle: This ensures you always have water on hand, especially during exercise or hot weather.
Infuse your water: Add flavor with slices of lemon, cucumber, or berries to make it more appealing.
Drink before you feel thirsty: By the time you feel thirsty, you are already slightly dehydrated. Make drinking water a proactive habit.
Limit other beverages: Reduce your intake of sugary soft drinks and excessive caffeine.

4. Reduce Added Sugars, Salt, and Saturated Fats

Excessive amounts of added sugar, salt, and unhealthy fats can lead to health problems such as obesity, heart disease, and high blood pressure. While some sugar, salt, and fat are necessary, most modern diets include far more than needed. The World Health Organization recommends limiting free sugars to less than 10% of total energy intake and reducing salt to less than 5g per day. Fortunately, there are many ways to reduce your intake without sacrificing flavor.

Healthy Swaps for Added Sugars, Salt, and Fat


High-Sugar/Salt/Fat Item	Healthier Alternative	Why it's a better choice
Sugary Soda	Water with a squeeze of citrus or infused with fruit	Cuts out empty calories and added sugar.
Processed Snacks (Chips)	Unsalted nuts, vegetable sticks, or fresh fruit	Provides fiber and healthy fats, less salt.
Creamy Sauces	Tomato-based sauces, herbal dressings, or spices	Lower in unhealthy fats and calories.
Processed Meats (Sausages)	Lean chicken, fish, or plant-based protein	Lower in saturated fat and sodium.
White Bread/Pasta	Whole-grain bread, brown rice, or quinoa	Provides more fiber, keeping you full longer.

5. Plan Your Meals and Prep Healthy Snacks

Meal planning is one of the most effective strategies for maintaining a healthy diet and can save you money and time. By deciding on your meals and snacks ahead of time, you are less likely to make impulsive, unhealthy food choices when you are hungry or stressed. Planning also helps you create a structured shopping list, so you only buy what you need, reducing food waste. Similarly, having healthy snacks prepped and ready to go can prevent you from reaching for junk food when a craving hits.

Creating a meal plan

Schedule a prep day: Set aside a few hours each week to wash and chop vegetables, portion out snacks, and cook some ingredients in advance.
Have go-to meals: Keep a list of simple, healthy recipes that you can prepare without needing to consult a recipe book. This is perfect for busy weeknights.
Shop your pantry first: Before heading to the store, check what ingredients you already have to minimize waste.

Conclusion

Adopting healthier eating habits doesn't require a radical overhaul overnight but rather a series of small, consistent changes. By focusing on these 5 ways to eat healthy—prioritizing whole foods, practicing mindful eating, hydrating properly, reducing unhealthy additives, and planning ahead—you can build a sustainable foundation for better nutrition. These habits will not only help protect against chronic diseases but also boost your energy, improve your mood, and support your overall long-term health. Start with one or two tips that feel most manageable, and gradually incorporate more into your routine for a healthier, happier you.

For additional guidance on improving your diet, you can refer to authoritative sources like the World Health Organization's advice on healthy eating.

Frequently Asked Questions

The best way to start eating healthy is to make small, gradual changes rather than radical ones. Focus on one habit at a time, such as drinking more water or adding an extra portion of vegetables to your meals, to build sustainable, long-term habits.

Yes, eating healthy on a budget is very possible. Planning meals, buying in-season produce, opting for store brands, and incorporating more plant-based proteins like beans and lentils are effective ways to save money.

To reduce sugar intake, limit sugary drinks, compare food labels to find lower-sugar options, sweeten foods yourself, and be aware of 'hidden' sugars in processed foods. Replacing sugary snacks with fresh fruit can also help.

Good sources of lean protein include fish, poultry, eggs, beans, lentils, nuts, seeds, tofu, and low-fat dairy products. Choosing plant-based proteins more often can also provide more fiber and less saturated fat.

Mindful eating helps you become more aware of your body's signals, allowing you to distinguish between true physical hunger and emotional hunger. This can lead to eating only until you are satisfied and making more intentional, healthier food choices.

Research suggests that skipping breakfast is not a healthy or effective long-term strategy for weight loss. A healthy, balanced breakfast can boost your energy, improve concentration, and help you manage your weight by preventing large fluctuations in blood sugar.

To ensure a variety of foods, follow dietary guides that emphasize eating from different food groups, such as grains, fruits, vegetables, proteins, and dairy. Aim for different colors in your fruits and vegetables to get a wider range of nutrients.