Eat Well
Eat Well for a Healthier Life
Eating well is one of the most important steps you can take to support your health and energy each day. A balanced diet fuels your body, helps reduce the risk of chronic disease, and supports healthy growth and development for children and teens. Making smart food choices can be simple with the right tools and resources.
This page is provided as a community health resource. Always consult with your healthcare provider for personal medical or dietary advice.
Smart Choices That Add Up to Better Nutrition
- Fill your plate with color: Aim for a variety of fruits and vegetables at every meal. Fresh, frozen, or canned (in water or 100% juice) all count and provide vitamins, minerals, and fiber.
- Choose whole grains: Look for “100% whole grain” or “whole wheat” on food labels. Options like oatmeal, brown rice, and whole-wheat bread support healthy digestion and steady energy, unlike refined and processed grains.
- Power up with lean proteins: Include beans, lentils, poultry, fish, eggs, tofu, and nuts. Rotate your choices to keep meals interesting and balanced with both plant and animal protein sources.
- Make water your go-to drink: Carry a refillable water bottle to stay hydrated throughout the day. Try flavoring water with lemon, cucumber, or berries instead of sugary sodas or sweetened teas.
- Practice mindful portions: Use smaller plates, slow down while eating, and listen to hunger and fullness cues. Leftovers can always be saved for the next meal to help avoid overeating.
Build a Healthy Plate
Balanced meals do not need to be complicated. Using simple visuals and planning tools can help guide your choices whether you are cooking at home, packing a lunch for school, or grabbing a quick meal on the go. Think of your plate in four parts: half fruits and vegetables, one-quarter whole grains, one-quarter lean protein, plus a serving of dairy or a fortified alternative.
- Explore the MyPlate Plan Now – Create a personalized plan based on your age, sex, height, weight, and physical activity level.
- Find MyPlate Kitchen Recipes Now – Access hundreds of healthy, budget-friendly recipes searchable by food group, cuisine, or prep time.
- Review CDC Nutrition Guidance Now – Learn about the role of good nutrition in reducing disease risk and supporting healthy growth and development.
- See American Heart Healthy Eating Tips Now – Explore tips and meal ideas designed to support heart health at every age.
Quick Wins You Can Start Today
Healthy eating doesn’t have to mean a complete overhaul of your diet overnight. Small adjustments in your daily routine can make a big difference over time. Focus on what feels realistic and celebrate each positive step forward. These quick wins are designed to be simple, affordable, and easy to fit into everyday life.
- Upgrade your snacks: Trade chips or candy for nuts, fruit, yogurt, or air-popped popcorn.
- Prep once, eat twice: Double a recipe and enjoy the leftovers for lunch or another dinner later in the week.
- Mix in more movement: Pair a healthy habit with a short walk, like taking a stroll after dinner.
- Flavor smarter: Use herbs, spices, citrus, or vinegar to season meals instead of relying on extra salt or heavy sauces.
- Balance your plate: If your meal is mostly one food group, add a missing piece (for example, pair pasta with a side salad or fruit).
- Pack ahead: Prepare snacks or lunches the night before to save time and avoid less healthy last-minute choices.
- Practice mindful eating: Sit down, turn off screens, and notice flavors and textures as you eat.
Smart Shopping on a Budget
Eating well does not have to be expensive. With a little planning and a few smart strategies, families can stretch their grocery dollars while still bringing home nutritious foods. Focusing on seasonal produce, staple ingredients, and careful planning helps make every dollar go further while reducing food waste.
- Plan before you shop: Write down meals for the week, check what you already have at home, and make a short list to stay focused in the store.
- Shop the perimeter first: Grocery store edges often have fresh produce, dairy, and proteins, while inner aisles hold more processed items.
- Compare prices: Look at the “unit price” on shelf tags to see which option gives you the best value per ounce or pound.
- Choose store brands: Generic or store-label products often have the same quality as name brands at a lower cost.
- Embrace frozen and canned: Frozen vegetables and fruits are picked at peak ripeness and last longer. Choose canned items labeled “low sodium” or “packed in water/100% juice.”
- Buy in bulk when practical: Dried beans, rice, oats, and pasta often cost less in larger packages and can be used in many different meals.
- Shop seasonally and locally: In-season produce is often fresher and more affordable. Farmers markets are a great source of local, seasonal foods.
- Limit impulse buys: Avoid shopping when hungry and stick to your list to reduce less healthy, last-minute purchases.
- Store food wisely: Use airtight containers, freeze extras, and place older items at the front of your fridge and pantry to cut down on waste.
With a little planning, smart shopping can save money, reduce food waste, and help families enjoy balanced, nutritious meals throughout the week.
Understanding Food Labels
Knowing how to read a food label helps you make smarter choices at the store. Nutrition Facts panels show what is inside a product, while ingredient lists explain exactly what it is made of. With a little practice, labels can guide you toward foods that are higher in nutrients and lower in added sugars, sodium, and unhealthy fats.
Key Parts of the Nutrition Facts Label
- Serving Size: Check how much one serving equals. Many packages contain more than one serving.
- Calories: Shows the energy in one serving. Use this to compare similar products.
- Nutrients to Limit: Aim for lower amounts of saturated fat, sodium, and added sugars to reduce long-term health risks.
- Nutrients to Get More Of: Look for higher amounts of fiber, protein, vitamins, and minerals like calcium, potassium, and iron.
- % Daily Value (%DV):This number shows how much one serving contributes to your daily needs. As a general guide:
- 5% DV or less = low
- 20% DV or more = high
- Ingredients List: Listed from most to least. Shorter lists with familiar ingredients are often the best choice.
Smart Label Reading Tips
- Compare brands side by side — even small changes in sodium or sugar add up over time.
- Choose items with more fiber (3 grams or more per serving).
- Look for “100% whole grain” or “whole wheat” as the first ingredient in breads, cereals, and pastas.
- Be cautious of terms like “natural” or “light” — check the actual nutrition facts for details.
- Watch out for added sugars — these may be listed as cane sugar, corn syrup, honey, or fruit juice concentrate.
By taking a moment to check labels, you can stretch your budget and fuel your family with healthier foods.