Healthy living means keeping both physical and mental health in balance. These two areas are closely connected, so a change in one often affects the other. Below are simple tips to help you build healthier habits and avoid common unhealthy choices.
Healthy Eating (Diet & Nutrition)
Food fuels growth, energy, and overall health. Our nutrition needs change from infancy to adulthood, but healthy eating is important at every stage. Snacking is common for all ages, so choosing the right foods matters.
Tips for Everyday Healthy Eating
- Eat three balanced meals a day; dinner does not need to be the largest meal.
- Fill most of your plate with fruits, vegetables, whole grains, and low-fat dairy products.
- Include lean proteins such as poultry, fish, beans, eggs, and nuts (especially beans and nuts).
- Choose foods low in saturated fat, trans fat, cholesterol, sodium, and added sugar. Check labels—the first ingredients listed are the highest in amount.
- Control portion sizes. Eat until satisfied, not overly full.
- Choose healthy snacks like fruit, nuts, or whole grains.
- Avoid sodas and sugary drinks; diet drinks may also increase hunger.
- Avoid large meals before bedtime to reduce reflux and weight gain.
- Do not use food to cope with anger or sadness—this can worsen emotional problems.
- Avoid rewarding children with sugary snacks.
- Limit heavy meals during hot summer days.
- Vegetarians should consult a doctor to ensure proper intake of vitamins, minerals, and iron.
- Cook foods thoroughly (above 165°F) to kill harmful bacteria. Wash raw fruits and vegetables well.
- Avoid raw or undercooked meat.
Tips for Special Situations
- People with diabetes should follow healthy eating tips and monitor blood glucose as directed.
- Those with unusual schedules (night shifts, students, military) should stick to regular meals and avoid excess snacking.
- Avoid cooking with grease or frying foods.
- People trying to lose weight should avoid fatty and sugary foods and focus on vegetables, fruits, and nuts while reducing meat and dairy.
- Seek medical advice if you struggle to control weight, food intake, or blood glucose levels.
