Healthy Eating for Adults

Eating healthy is important for feeling good and staying strong. It doesn't have to be hard. Here are some simple tips to help you eat better every day.

What is Healthy Eating?

Healthy eating means choosing a variety of foods that give you the nutrients you need. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. The key is to eat these in the right amounts.

Sensible Eating Tips

Eat a Variety of Foods: Include fruits, vegetables, whole grains, protein foods, and dairy in your diet. Each food group gives you different nutrients.
Watch Your Portions: Eating the right amount of food is important. Use smaller plates to help control your portions. Read more about portions below!
Choose Whole Grains: Foods like whole wheat bread, brown rice, and oatmeal are better than white bread and sugary cereals. They have more nutrients and keep you full longer.
Include Fruits and Vegetables: Aim for at least 5 servings a day. They are packed with vitamins, minerals, and fiber.
Drink Water: Water is the best drink for staying hydrated. Try to avoid sugary drinks like soda and energy drinks.
Limit Sugar and Salt: Too much sugar and salt can lead to health problems. Read food labels and choose items with less sugar and sodium.
Eat Healthy Fats: Not all fats are bad. Choose healthy fats like those found in nuts, seeds, avocados, and olive oil. Avoid trans fats and limit saturated fats.
Don't Skip Meals: Eating regular meals keeps your energy levels steady. Breakfast is especially important to start your day right. Plan on 3 meals and 2-3 snacks each day.
Stick to a List: Make a list before going to the grocery store and stick to it! Try not to go when you’re hungry as you’re more likely to grab more than you need.
Avoid Distractions: Keeping all food in the kitchen and meal times to the kitchen or dining room will help avoid distractions like the TV. Turn off all other distractions (like scrolling social media) while you’re eating so you can focus on the food in front of you and your body’s hunger/fullness cues.

Listen to Your Body

Pay attention to your hunger and fullness signals. Eat when you're hungry and stop when you're full. Eating slowly can help you notice these cues. Before eating, ask yourself if you really want the food. If you're not truly hungry, try doing something else to keep your mind off eating – you might just be bored! Use this hunger scale to check in with your body:

0 = Starving: Beyond hungry.
1 = Very Hungry: Everything on the menu looks good.
2 = Hungry: You’re preoccupied with thoughts of food.
3 = Hungry: The urge to eat is strong.
4 = Slightly Hungry: You can wait to eat but know you’ll be hungrier soon.
5 = Neutral: Not hungry, not full.
6 = Slightly Full: You sense food in your belly, but you could eat more.
7 = Satisfied: Hunger is gone, and you feel comfortable.
8 = Full: Not uncomfortable, but you’ve had enough.
9 = Very Full: Moving into discomfort.
10 = Stuffed: Very uncomfortable, maybe even painful.

The ideal range is between 3 and 7. Being below 3 can lead to overeating, pushing you above 7. It’s harder to listen to your body when you’re extremely hungry. And remember, it is okay to leave food on your plate! Simply save it for later.

Portions

The secret to healthy and tasty eating is managing your portions. With so many "super-sized" options out there, this can be tricky. Try these quick and easy tips to eat less while savoring more flavor and nutrition in every bite.

Use Smaller Dishes and Glasses: This trick works! Smaller plates and taller, thinner glasses make portions seem larger.
Savor Your Meal: Eat slowly to enjoy your food more and give your brain time to signal that you're full.
Eat Half, Wait 20 Minutes: Eat half of your meal, then wait 20 minutes. You might find you're satisfied with less.
Prepare Less Food: Cooking smaller amounts means you'll eat less. Put leftovers away right after serving.
Start Small: Begin with a small serving. You can always have more if you're still hungry.
Smart Packaging: If you have trouble stopping at one serving, avoid buying large quantities. Opt for single-serving snack bags or portion out servings as soon as you get home.

Use Everyday Objects to Measure Portions

Comparing your serving sizes to everyday objects can help you keep track of how much you're eating.

½ cup fruit, veggies, cooked cereal, pasta, or rice: Size of a small fist or rounded handful
¼ cup dried fruit, nuts, and seeds: Size of a large egg or golf ball
1 small baked potato: Size of a computer mouse
1 ounce pretzels or snack food: Rounded handful
3 ounces cooked meat or poultry: Size of a deck of cards
3 ounces fish: Size of a checkbook
1 teaspoon margarine, butter, or spreads: Size of a die
1 tablespoon margarine, mayonnaise, butter, or oils: Size of a thumb tip
1 tortilla: Size of a small salad plate (7-inch)
1 ½ ounces natural cheese (like Cheddar, Monterey Jack, or Swiss): Size of a 9-volt battery
½ bagel: Width of a large coffee-to-go lid
2 tablespoons peanut butter: Size of a golf ball
1 muffin: Size of a large egg
4 small cookies (like vanilla wafers): Size of 4 casino chips
1 pancake or waffle: Size of a 4-inch CD
1 medium apple or orange, green salad, frozen yogurt, baked potato: Size of a baseball

Smart Snacking

Choose healthy snacks like fruits, vegetables, nuts, or yogurt.
Avoid high-calorie, low-nutrient snacks like chips and candy.

Eating Out Tips

Pick restaurants that offer healthy choices.
Share a dish or take half of it home.
Ask for sauces and dressings on the side.
Find more tips here!

Healthy Swaps

Baked potato instead of French fries
Whole grain crackers instead of chips
Fruit instead of cookies, candy, and pie
Whole wheat toast instead of doughnuts
Plain yogurt instead of sour cream
Baked chicken instead of fried chicken
Water instead of Kool-aid, punch, and pop
Tuna, chicken instead of hot dogs, bologna
Hamburger patty instead of bacon, sausage

These simple swaps can make a big difference in your diet!

Remember:

Enjoy All Foods in Moderation: You can include all your favorite foods in your diet, but it's important to pay attention to how much and how often you eat them.
Balance your diet over time: If you feel like you made an unhealthy choice, don’t dwell on it. Keep moving forward and make the healthy choice next time. Consistency over perfection!
Healthy eating is about feeling good, having more energy, and staying healthy.

By making these small changes, you can improve your health and enjoy your meals more. Healthy eating is not a diet, it's a lifestyle that can help you live a longer, happier life.