What Should I Eat to Keep Myself Healthy?

January 4, 2026 •

4 min read

According to the World Health Organization, an unhealthy diet and lack of physical activity are leading global risks to health. The answer to "What should I eat to keep myself healthy?" is a balanced intake of key food groups, rather than a single superfood or restrictive plan. A diverse and nourishing diet is your best defense against many chronic conditions.

Quick Summary

Achieving and maintaining good health is tied to eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limiting processed foods, sugars, and unhealthy fats is crucial for long-term well-being and disease prevention. This approach supports optimal energy levels, a strong immune system, and a healthier body weight.

Key Points

Balance is Key: Emphasize a mix of fruits, vegetables, lean proteins, whole grains, and healthy fats for a balanced diet.
Eat More Plants: Increase your intake of colorful fruits, vegetables, and legumes to boost vitamins, fiber, and antioxidants.
Choose Lean Proteins: Opt for lean meats, fish, eggs, and plant-based protein sources to build and repair body tissue.
Favor Whole Grains: Replace refined grains with whole-grain alternatives like brown rice and oats for more fiber and sustained energy.
Limit Unhealthy Ingredients: Reduce consumption of processed foods, added sugars, excess salt, and saturated/trans fats to lower disease risk.
Stay Hydrated: Drink plenty of water and other low-sugar fluids throughout the day to support vital bodily functions.
Practice Moderation: Focus on small, sustainable changes and allow for occasional treats to make healthy eating a long-term habit.

Building a Balanced Plate for Optimal Health

Creating a healthy eating pattern doesn't need to be complicated. The foundation of a balanced diet is built on five core food groups, with an emphasis on variety and moderation. A healthy plate should include plenty of colorful fruits and vegetables, lean protein sources, complex carbohydrates from whole grains, and healthy fats. Proper hydration is also a non-negotiable part of this equation, as many bodily functions depend on it. By focusing on these principles, you can provide your body with the essential nutrients it needs to thrive.

The Power of Plant-Based Foods

Fruits, vegetables, and legumes are the cornerstone of a healthy diet, providing a wide array of vitamins, minerals, fiber, and antioxidants. Aiming for at least five portions of varied fruits and vegetables a day can significantly lower the risk of chronic diseases, including heart disease and certain cancers. Different colors often indicate different nutrient profiles, making a colorful plate a great visual cue for a varied intake. Incorporating plant-based foods is not just about eating salads; it can involve adding beans to a soup, blending berries into a smoothie, or snacking on carrots and bell peppers.

Dark Green Vegetables: Spinach, kale, and broccoli are packed with vitamins A, C, and K, along with calcium and phytochemicals that fight inflammation.
Berries: Loaded with fiber and antioxidants, blueberries, raspberries, and strawberries are excellent for curbing sugar cravings.
Legumes: Lentils and beans are high in fiber, folate, and protein, and have been shown to help reduce heart disease risk.

Lean Protein and Healthy Fats

Protein is essential for building and repairing tissues, while healthy fats are crucial for brain function and heart health. Choosing lean protein sources helps maintain energy without the excess saturated fat found in processed meats. Healthy fats, particularly unsaturated fats, are preferable to their saturated and trans-fat counterparts.

Some excellent protein choices include:

Lean poultry and meat, with visible fat trimmed.
Fish, especially oily fish like salmon and mackerel, which are rich in omega-3 fatty acids.
Eggs, which provide a complete source of protein.
Plant-based options like tofu, edamame, and nuts.

Good sources of healthy fats include:

Avocado
Olive oil
Nuts (almonds, walnuts) and seeds (chia, flaxseed)

Prioritizing Whole Grains and Hydration

Whole grains, such as oats, brown rice, and whole-wheat bread, contain more fiber, vitamins, and minerals than their refined counterparts. Fiber promotes digestive health and can help you feel full longer, which is beneficial for weight management. For a healthier start to your day, opt for a high-fiber, low-sugar cereal. Equally important is staying hydrated. Drinking 6 to 8 glasses of fluids daily is recommended, with water, low-fat milk, and low-sugar drinks being the best choices. Sugary drinks, including fruit juices and soda, are high in calories and offer little nutritional value.

Healthy Choices vs. Processed Options

Making informed choices at the grocery store and in restaurants is critical. Below is a comparison of common food choices to help guide your decisions.


Healthy Option	Less Healthy Option	Health Benefits/Drawbacks
Whole Grains (Brown rice, oats)	Refined Grains (White bread, sugary cereals)	Whole grains provide more fiber and sustained energy. Refined grains offer little nutrition and can cause blood sugar spikes.
Grilled/Baked Chicken	Fried Chicken	Lean protein source with minimal added fat. Frying adds unhealthy saturated and trans fats, and excess calories.
Fresh Fruit (Berries, apples)	Sugary Snacks (Cookies, candy)	High in fiber, vitamins, and antioxidants. Low in added sugars and unhealthy fats. Processed snacks are high in sugar and calories with limited nutrients.
Water (Plain or infused)	Sugar-Sweetened Beverages (Soda, juice)	Hydrates without adding extra calories or sugar. Can lead to weight gain, tooth decay, and other health issues.
Avocado/Olive Oil	Solid Fats/Trans Fats (Butter, shortening)	Contains heart-healthy monounsaturated fats. Solid fats and trans fats increase cholesterol and heart disease risk.

Making it a Sustainable Habit

Transitioning to a healthier diet is a gradual process. Making small, consistent changes is more sustainable than drastic, overnight shifts. Try incorporating one new vegetable into your weekly meals, swapping a sugary snack for a piece of fruit, or choosing whole-grain options where possible. Planning meals in advance can also help you stick to your goals and avoid impulse buys of unhealthy foods. Don't feel pressured to completely eliminate favorite foods; moderation is key. A balanced approach allows for occasional treats without derailing your progress.

Conclusion

To keep yourself healthy, your diet should be centered around a variety of whole, unprocessed foods. By focusing on fruits, vegetables, whole grains, lean proteins, and healthy fats, while limiting saturated fats, sugar, and salt, you can build a sustainable eating pattern that supports your well-being. This approach not only helps prevent chronic diseases but also improves mood, energy levels, and overall quality of life. The commitment to a healthy diet is one of the most effective investments you can make in your long-term health.

Learn more about healthy eating at the official WHO website.

Frequently Asked Questions

The best diet is a balanced one that emphasizes variety and moderation, rather than a single restrictive plan. It focuses on whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats, tailored to your individual needs and lifestyle.

To reduce sugar, replace sugary snacks with naturally sweet options like berries or apples. You can also flavor water with fruit instead of drinking soda or juice. Reading food labels to spot hidden sugars in packaged foods is also very helpful.

No, healthy fats are essential for good health. Unsaturated fats, found in avocados, olive oil, and nuts, are beneficial for heart and brain health. It's the saturated and trans fats found in fatty meats and processed foods that should be limited.

Healthy eating can be budget-friendly by buying fruits and vegetables in season, purchasing bulk items like beans and grains, and planning your meals to avoid waste. Cooking at home is also generally less expensive than eating out.

For a quick, healthy meal, try a stir-fry with frozen vegetables and a lean protein, or a wrap with whole-grain pita bread, leafy greens, and precooked chicken. Making extra food when you cook can provide healthy leftovers for later.

Staying hydrated is extremely important for overall health. Adequate fluid intake, primarily from water, supports metabolism, maintains energy levels, and ensures all bodily processes function correctly. Aim for 6 to 8 glasses of fluids daily.

Whole grains (like brown rice, oats) contain the entire grain kernel, providing more fiber, vitamins, and minerals. Refined grains (like white bread) have had the bran and germ removed, which strips them of nutrients. Whole grains are more beneficial for sustained energy and digestive health.