Healthy Eating

Getting Started

Healthy eating is about balance, variety, and moderation.

1. Balance

Having a well-balanced diet means that you eat enough, but not too much, and that food gives you the nutrients you need to stay healthy.

An online food guide called MyPyramid can help you make your own well-balanced eating plan.

This food guide focuses on eating plenty of whole grains, fruits, and vegetables and on limiting fat and sugar. It also can help you see how much you should eat, which will depend on your age, weight, and height, and on how active you are.

MyPyramid suggests that most people get the following amounts from the different food groups:

Food Group	Recommended minimum servings each day
Grains	At least 6 ounces of grains (half of those should be whole grains)
Vegetables	2 to 3 cups
Fruits	1½ to 2 cups
Milk and milk products	3 cups
Meat and Beans	5 to 6½ ounces

For more information about MyPyramid, see:

• MyPyramid guidelines for healthy eating.
• Servings for the MyPyramid food guide.
• What a serving looks like .

You can get more information from the Dietary Guidelines for Americans. These guidelines provide tips for eating well to stay healthy and lower your risk of diseases such as heart attack and stroke.

Calories

Calories, the energy in food, are another part of balance. The more active you are, the more calories you need. When you are less active, you need fewer calories.

How many calories you need each day also depends on your age and whether you are male or female. In general:⁶

• Less active women and older adults need 1,600 to 2,000 calories each day.
• Active women and less active men need 2,000 to 2,400 calories each day.
• Active men need 2,400 to 3,000 calories each day.

But knowing how many calories you need each day is just one part of healthy eating. Eating when you're hungry and knowing when you're full are also important.

Listening to your body

Young children are good at listening to their bodies. They eat when they're hungry. They stop when they're full.

But adults may ignore these signals. They may keep eating after they're full, or they may eat because they're bored or upset. If you ignore your body's signals for a long time (such as by dieting or overeating) you may lose your ability to notice them. You get out of practice.

Your body uses these signals to tell you when and how much to eat:

• Hunger makes you want to eat. Your body tells your brain that your stomach is empty and your blood sugar is low. This makes your stomach growl and gives you hunger pangs. You can ignore hunger for a while, but then you reach a point where you will think only of food.
• Fullness is the feeling of being satisfied. Your stomach tells your brain that you're full, and you won't be hungry for a few hours.
• Appetite is the desire for the taste of food and the pleasure we get from food. It’s usually linked to the sight, smell, or thought of food. Appetite can override hunger and fullness, such as when you keep eating after you're full.

Healthy eating: Recognizing your hunger signals

2. Variety

Eating a variety of foods can help you get all the nutrients you need. Your body needs protein, carbohydrate, and fats for energy. They keep your heart beating, your brain active, and your muscles working.

Along with giving you nutrients, healthy foods also can give you pleasure. They can taste great and be good for you at the same time.

Good sources of nutrients are:

• Unsaturated fats like olive and canola oil, nuts, and fish.
• Carbohydrate from whole grains, fruits, vegetables, legumes (peas, beans, and lentils), and low-fat milk products.
• Lean protein such as all types of fish, poultry without skin, low-fat milk products, and legumes.

To work well, your body also needs vitamins, minerals, and water.

For more information about nutrients, see:

• How nutrients work.
• How vitamins work.
• How minerals work.

In addition to nutrients, foods also contain other things that are important for good health. These include:

• Fiber, which comes from plant foods like whole grains, fruits, vegetables, legumes, and nuts. Fiber may help control blood sugar and cholesterol. It keeps your intestines healthy and prevents constipation.
• Phytochemicals, which also come from plants and may protect against cancer.
• Antioxidants, which also are in fruits and vegetables. They protect your body from damage caused by free radicals.

3. Moderation

Moderation is your key to healthy, balanced eating. If your favorite foods are high in fat, salt, sugar, or calories, limit how often you eat them. Eat smaller servings, or look for healthy substitutes.

And yes, you can have desserts and treats now and then. All foods, if eaten in moderation, can be a part of healthy eating.

For more information, see:

Healthy eating: Cutting unhealthy fats from your diet.

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Author:	Debby Golonka, MPH	Last Updated: February 6, 2009
Medical Review:	Ruth Schneider, MPH, RD - Diet and Nutrition Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
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