What is the best advice for eating a healthy diet?

December 9, 2025 •

3 min read

According to the World Health Organization, an unhealthy diet and lack of physical activity are leading global risks to health. So, what is the best advice for eating a healthy diet to improve your wellness and longevity?

Quick Summary

Learn foundational principles for a balanced diet, including prioritizing whole foods, managing portion sizes, and reducing unhealthy fats and sugars for long-term health.

Key Points

Prioritize Whole Foods: Center your diet around fruits, vegetables, whole grains, and lean proteins to maximize nutrient intake.
Manage Portions: Use guides like the Healthy Eating Plate to ensure balanced meals and avoid overeating.
Stay Hydrated: Drink plenty of water daily to support bodily functions and boost energy levels.
Limit Unhealthy Ingredients: Reduce your intake of saturated and trans fats, added sugars, and excess salt found in processed foods.
Embrace Variety: Eat a wide range of different foods from all food groups to get a full spectrum of vitamins and minerals.

Focus on Whole Foods

The cornerstone of any healthy diet is a foundation of whole, unprocessed foods. These items are rich in essential vitamins, minerals, fiber, and phytonutrients that support overall health and protect against chronic disease. By centering your meals around these ingredients, you naturally reduce your intake of harmful additives, excess sodium, and added sugars.

Load up on fruits and vegetables: Aim for a variety of colors to ensure a wide spectrum of nutrients. Fresh, frozen, and canned (packed in water or their own juice) are all excellent options.
Choose whole grains: Opt for whole-wheat bread, brown rice, oats, and quinoa over refined grains like white bread and white pasta. Whole grains offer more fiber and a gentler effect on blood sugar levels.
Include lean proteins: Good sources include fish, poultry, beans, lentils, nuts, and eggs. These are crucial for building and repairing tissues and keeping you full. Aim for at least two portions of fish per week, including one oily fish.
Embrace healthy fats: Unsaturated fats, found in avocados, nuts, seeds, and olive oil, are beneficial for heart and brain health. Use these in moderation instead of unhealthy saturated and trans fats.

Control Your Portions

Understanding appropriate portion sizes is vital for maintaining a healthy weight. Eating mindfully and paying attention to your body's hunger and fullness cues can prevent overeating. A simple visual guide can help you build balanced meals without needing to meticulously count calories.

The Healthy Eating Plate Method

The Healthy Eating Plate, developed by Harvard health experts, provides an easy-to-follow visual guide for creating balanced meals.

Fill half your plate with vegetables and fruits. Prioritize a variety of colors and remember that potatoes do not count as a vegetable here due to their impact on blood sugar.
Dedicate one-quarter of your plate to whole grains. This includes brown rice, whole-wheat pasta, quinoa, and oats.
Reserve one-quarter of your plate for protein. Opt for fish, poultry, beans, and nuts. Limit red meat and avoid processed meats.
Use healthy oils in moderation. Choose olive, canola, or other plant oils over unhealthy fats and butter.
Pair with water, tea, or coffee. Avoid sugary drinks.

Limit Unhealthy Fats, Sugars, and Salt

Many processed and packaged foods contain excessive amounts of unhealthy ingredients that can harm your health over time. Reducing your consumption of these items is one of the most effective strategies for eating a healthy diet. To achieve this, it's helpful to become a conscious consumer, reading nutrition labels and making informed choices. For more guidelines, consider exploring the resources from the Centers for Disease Control and Prevention.


Feature	Healthy Fats & Sugars	Unhealthy Fats & Sugars
Fat Source	Plant-based oils (olive, canola, sunflower), nuts, seeds, avocados, oily fish	Butter, lard, fatty cuts of meat, baked goods, fried foods
Fat Type	Unsaturated (monounsaturated and polyunsaturated)	Saturated and industrially-produced trans fats
Sugar Source	Natural sugars from whole fruits and vegetables	Added sugars in sugary drinks, candy, cookies, and processed snacks
Impact	Supports heart and brain health, provides energy	Increases risk of heart disease, type 2 diabetes, and obesity

Prioritize Hydration and Mindful Habits

Water is essential for life, and staying adequately hydrated supports numerous bodily functions, from energy levels to brain performance. Aim for at least 6 to 8 glasses of fluids per day, with water being the best choice. Alongside proper hydration, practicing mindful eating is key to a healthy diet. This means chewing your food slowly, paying attention to its taste and texture, and savoring each bite. This simple practice can lead to better digestion and a more satisfying eating experience.

Conclusion

Eating a healthy diet is a lifelong journey, not a short-term fix. The best advice is to adopt a balanced, sustainable approach that focuses on whole foods, sensible portions, and limiting unhealthy ingredients. By making small, consistent changes, you can cultivate a healthier relationship with food and enjoy the long-term benefits of a nourished body and a vibrant life. Remember to stay hydrated and practice mindful eating to support your overall well-being.

Frequently Asked Questions

The most important rule is balance and variety. No single food provides all the necessary nutrients, so consuming a wide range of foods from all major food groups in the right proportions is crucial for optimal health.

Eating healthy on a budget is achievable by planning meals, buying seasonal produce, and choosing affordable staples like legumes, whole grains, and frozen fruits and vegetables, which are often cheaper and last longer than fresh options.

Moderation is key. Enjoying occasional treats can be part of a healthy, balanced diet and can help you stick to your goals long-term. The key is to make these high-calorie, high-sugar foods the exception, not the rule.

While individual needs vary based on activity level and climate, a general recommendation is to drink at least 6 to 8 glasses of fluids per day. Water is the best choice, and you should drink more during hot weather or when exercising.

Swap out processed snacks like chips and cookies for fresh fruit, a handful of unsalted nuts, low-fat yogurt, or raw vegetables with hummus. These are more filling and nutrient-dense options.

Saturated fats are typically solid at room temperature and found in animal products and some plant oils (like coconut oil), increasing bad cholesterol. Unsaturated fats are usually liquid at room temperature (like olive and canola oil) and are beneficial for heart health.

Reduce your sugar intake by cutting back on sugary drinks, reading nutrition labels to spot added sugars, and choosing fresh fruits over sugary snacks and desserts. Over time, your palate will adjust and prefer less sweetness.