Navigating the world of healthy eating can feel overwhelming with the constant influx of trends and dietary advice. However, the core of good nutrition lies in consistently choosing wholesome foods and beverages. This guide provides actionable tips to help you enhance your diet and embrace a healthier lifestyle.

1. Boost Your Fiber Intake

Fiber is crucial for maintaining digestive health and keeping you full longer. It also helps regulate blood sugar and lowers cholesterol levels. Incorporate more fiber into your diet with these simple strategies:

• Healthy Snacks: Slice raw vegetables like celery and carrots for easy snacks. Store them in water to keep them crisp.
• Nutritious Breakfasts: Start your day with whole grain cereals such as oatmeal or dishes made with bulgur. For extra fiber, top your cereal with berries, pumpkin seeds, or almonds.
• Fiber-Rich Additions: Add half a cup of beans or lentils to your salads to enhance texture and flavor.
• Whole Fruits: Choose whole fruits like pears, apples, or a slice of melon as desserts or snacks.

2. Increase Calcium and Vitamin D

Calcium and vitamin D are vital for strong bones. While vitamin D is produced by your body through sunlight exposure, it’s also important to get it from food sources. To boost your intake:

• Fortified Beverages: Drink fortified dairy products or fortified plant-based alternatives with your meals.
• Bone-Friendly Fish: Incorporate a can of sardines or a piece of salmon with bones into your weekly meals.
• Leafy Greens: Add spinach, kale, bok choy, mushrooms, and taro root to your vegetable dishes.
• Fortified Foods: Choose fortified cereals, soy milk, or orange juice, ensuring they don’t contain added sugars.

3. Add More Potassium

Potassium is essential for proper kidney, heart, muscle, and nerve function. It also helps lower blood pressure and prevents calcium loss from bones. To include more potassium in your diet:

• New Recipes: Try cooking with beet greens, fava beans, or Swiss chard.
• Nutritious Drinks: Enjoy 100% natural prune or pomegranate juice.
• Potassium-Rich Snacks: Eat a banana as a snack.
• Healthy Beverages: Drink 100% natural orange juice or a recommended dairy product with your meals.

4. Limit Added Sugars

Excessive added sugars can lead to weight gain, obesity, type 2 diabetes, and heart disease. Here’s how to cut down on added sugars:

• Choose Water: Replace sugary drinks with water. Enhance flavor with berries, lime, lemon, or cucumber slices.
• Natural Sweeteners: Sweeten your cereal or yogurt with fruit instead of added sugars.
• Smart Shopping: Avoid stocking up on sugary snacks and beverages. Instead, keep fruits and vegetables handy for snacks.
• Healthier Coffee Choices: Skip flavored syrups and whipped cream at coffee shops. Opt for low-fat or non-fat milk or unsweetened fortified soy milk, or enjoy black coffee.
• Read Labels: Check nutritional labels and choose products with little to no added sugars.

5. Replace Saturated Fats

Swapping saturated fats for healthier unsaturated fats can benefit heart health. Common sources of saturated fats include fatty meats, whole milk, full-fat cheese, butter, and cream cheese. To make healthier choices:

• Healthy Ingredients: Use low-fat yogurt and avocado instead of whole milk in smoothies.
• Salad Toppings: Sprinkle nuts or seeds on salads instead of cheese.
• Alternate Proteins: Use beans or seafood instead of fatty meats for protein.
• Better Cooking Oils: Cook with canola, corn, olive, peanut, safflower, soybean, or sunflower oil instead of butter or margarine.
• Lower-Fat Dairy: Choose low-fat or fat-free versions of milk and cheese.

6. Reduce Sodium Intake

Excess sodium can increase the risk of high blood pressure, heart attack, and stroke. Most sodium in the diet comes from processed and packaged foods. To lower your sodium intake:

• Flavor Without Salt: Add flavor with a squeeze of lemon, salt-free seasoning blends, or fresh herbs.
• Cut Processed Foods: Reduce consumption of processed foods, such as bread, pizza, and deli meats, which are high in sodium.
• Smart Shopping: Look for low-sodium products when grocery shopping.
• Cook Fresh: Prepare meals at home with fresh or frozen vegetables without adding salt.

7. Aim for a Rainbow of Colors

Incorporating a variety of colors on your plate ensures a wide range of nutrients. Fruits and vegetables of different colors are packed with vitamins, fiber, and minerals. Here’s how to eat the rainbow:

• Colorful Salads: Add fresh herbs and colorful vegetables to your salads or whole grain pasta.
• Homemade Sauces: Prepare red sauces with fresh tomatoes or low-sodium canned tomatoes, fresh herbs, and spices.
• Vibrant Additions: Mix diced vegetables like peppers, broccoli, or onions into stews and omelets for added color and nutrients.
• Fruit Toppings: Top your low-fat, unsweetened yogurt with a variety of fruits.

By following these tips, you can enhance your diet and enjoy a healthier, more balanced lifestyle. Embrace these changes and experience the benefits of a well-rounded, nutritious diet!

This information was obtained from CDC’s Healthy Eating Tips.