What is considered a very healthy diet?

January 1, 2026 •

3 min read

According to the World Health Organization (WHO), a healthy diet protects against malnutrition and noncommunicable diseases such as heart disease and diabetes. A fundamental component of this strategy is understanding what is considered a very healthy diet and consistently incorporating its core principles into your daily life. It involves not just consuming the right foods, but also the right balance and quantity for your body's needs.

Quick Summary

A very healthy diet emphasizes a diverse range of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, while limiting processed items, added sugars, and excess salt. It also prioritizes adequate hydration.

Key Points

Embrace Plant-Based Foods: Make fruits, vegetables, legumes, nuts, and seeds the foundation of your diet for essential vitamins, minerals, and fiber.
Choose Whole Grains: Prioritize whole grains like brown rice and oats over refined grains to benefit from higher fiber content and key nutrients.
Consume Healthy Fats: Include unsaturated fats from sources like avocados, nuts, and olive oil for heart and brain health, while limiting saturated and trans fats.
Seek Lean Protein: Incorporate lean protein from varied sources like fish, poultry, eggs, and beans to build and repair tissues and aid in satiety.
Minimize Processed Foods: Drastically reduce your intake of ultra-processed foods, added sugars, and excessive sodium, which contribute to chronic disease.
Stay Hydrated: Drink plenty of water throughout the day to support vital bodily functions, cognitive clarity, and overall wellness.
Focus on Balance and Variety: Aim for a wide variety of foods from different groups to ensure a complete nutritional profile rather than focusing on any single food.

Core Pillars of a Very Healthy Diet

Prioritizing Plant-Based Foods

One of the most widely accepted pillars of a healthy diet is a heavy emphasis on plant-based foods. A minimum of five portions of fruits and vegetables are recommended daily, which provide a wealth of vitamins, minerals, and fiber. Fiber is essential for digestive health, helps regulate blood sugar, and promotes a feeling of fullness, which can assist with weight management. Vegetables like dark leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), and vibrant fruits such as berries and oranges are particularly nutrient-dense. Whole plant-based diets, which focus exclusively on unrefined and unprocessed plant foods, have also shown strong links to reduced risk of chronic diseases.

Key Plant-Based Choices:

Vegetables: Spinach, kale, broccoli, carrots, bell peppers, tomatoes
Fruits: Berries, apples, bananas, pears, citrus fruits
Legumes: Lentils, chickpeas, black beans, edamame
Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds

The Importance of Whole Grains

Not all carbohydrates are equal; a truly healthy diet favors whole grains over refined ones. Whole grains contain the entire grain kernel—including the fiber-rich bran, the vitamin-packed germ, and the starchy endosperm. This contrasts with refined grains, which have had the bran and germ removed, stripping them of vital nutrients and fiber. Consuming whole grains has been linked to a lower risk of heart disease, stroke, and type 2 diabetes. Examples include brown rice, quinoa, whole-wheat bread, and oats. To avoid deception, it is important to check ingredient lists for the word "whole" at the beginning.

Understanding Fats: The Good, the Bad, and the Ugly

While fats have a reputation for being unhealthy, certain types are crucial for your body's functions, from brain health to vitamin absorption. A very healthy diet distinguishes between beneficial unsaturated fats and harmful saturated and trans fats. Unsaturated fats, including monounsaturated and polyunsaturated fats, should be prioritized.

Comparison of Dietary Fats


Feature	Healthy Unsaturated Fats	Unhealthy Saturated & Trans Fats
Sources	Avocados, nuts, seeds, olive oil, oily fish	Fatty meats, butter, lard, fried foods, processed snacks
Impact on Cholesterol	Can help lower LDL ("bad") cholesterol	Can increase LDL ("bad") cholesterol
Health Effects	Supports heart health, brain function	Increases risk of heart disease
Composition	Liquid at room temperature	Solid at room temperature
Recommendation	Consume in moderation	Limit significantly or avoid entirely

Lean Protein Sources

Protein is the building block of life, necessary for repairing tissues, building muscles, and supporting the immune system. It also promotes satiety, which helps with weight management by curbing overeating. Healthy sources of protein include lean meats, poultry, fish, eggs, and plant-based options. Incorporating a variety of protein sources ensures a complete intake of essential amino acids.

Minimizing Processed Foods and Added Sugars

Many modern diets are laden with ultra-processed foods that are high in added sugars, saturated fats, and sodium, but low in nutrients. These foods, which include sodas, packaged snacks, and many ready meals, are a leading cause of obesity and chronic diseases. A very healthy diet significantly limits these items, favoring whole, unprocessed foods that deliver natural nutrition. Reducing added sugar can also dramatically improve dental health, heart health, and blood sugar regulation. For guidance on reading labels, the NIH offers excellent tips on identifying sneaky added sugars.

The Critical Role of Hydration

Often overlooked, proper hydration is a fundamental component of a very healthy diet. Water is essential for countless bodily functions, including digestion, nutrient absorption, temperature regulation, and joint lubrication. Dehydration can lead to fatigue, headaches, and impaired cognitive function. While water is the ideal choice, other fluids like milk, tea, and fruit-infused water can also contribute to your daily intake.

Conclusion

In conclusion, a very healthy diet is not about strict restrictions, but about making informed, consistent choices that prioritize whole, nutrient-dense foods. By centering your meals around plant-based foods, selecting whole grains, incorporating lean proteins and healthy fats, and limiting processed items and added sugars, you build a foundation for long-term wellness. Don't forget to keep hydration a top priority. Adopting this holistic approach is a powerful investment in your health and well-being, helping to protect against chronic disease and supporting a vibrant, energetic life.

Get started with a healthier diet today

Start small by swapping refined grains for whole grains, adding a new vegetable to your plate each week, and drinking more water. Focus on progress, not perfection, and find joy in nourishing your body.

Authoritative Source

For more in-depth information and dietary guidance, consider consulting the World Health Organization's official recommendations on healthy diet.

Frequently Asked Questions

A whole grain contains the entire grain kernel, including the bran, germ, and endosperm, providing more fiber, vitamins, and minerals. A refined grain has been processed to remove the bran and germ, losing significant nutritional value.

While individual needs vary, a general guideline for adults is around 1.5 to 2 liters of fluid per day, which equates to about 6 to 8 glasses. Listening to your body and checking your urine color (pale straw is good) is a reliable method.

No, not all fats are unhealthy. Healthy unsaturated fats, such as monounsaturated and polyunsaturated fats found in avocados, nuts, and fish, are crucial for body function and heart health. It is saturated and trans fats found in processed and fatty foods that should be limited.

Yes, a very healthy diet is highly effective for weight management. Emphasizing nutrient-dense, fiber-rich foods like fruits, vegetables, and whole grains promotes satiety and helps regulate calorie intake, preventing overeating.

Processed foods are often high in calories, added sugars, saturated fats, and sodium while being low in fiber and essential nutrients. Reducing them lowers your risk of chronic diseases, obesity, and related health issues.

A plant-based diet is naturally rich in fiber, vitamins, and phytochemicals. Diets high in fruits and vegetables have been linked to a lower risk of obesity, heart disease, stroke, and some cancers.

For most individuals, adequate protein intake can be easily met through a varied diet of lean meats, fish, legumes, and dairy products. Very high-protein diets are not necessary for muscle growth and may strain the kidneys.