Nutrition and healthy diet program

Dark, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with vitamins, fiber, and minerals. Adding frozen peppers, broccoli, or onions to stews and omelets gives them a quick and convenient boost of color and nutrients. Fresh, frozen, or canned fruits are great choices. Try fruits beyond apples and bananas such as mango, pineapple or kiwi fruit.

When fresh fruit is not in season, try a frozen, canned, or dried variety. Be aware that dried and canned fruit may contain added sugars or syrups. Choose canned varieties of fruit packed in water or in its own juice. Add variety to grilled or steamed vegetables with an herb such as rosemary. Or try frozen or canned vegetables for a quick side dish—just microwave and serve.

Look for canned vegetables without added salt, butter, or cream sauces. For variety, try a new vegetable each week. In addition to fat-free and low-fat milk, consider low-fat and fat-free yogurts without added sugars. These come in a variety of flavors and can be a great dessert substitute. If your favorite recipe calls for frying fish or breaded chicken, try healthier variations by baking or grilling.

Maybe even try dry beans in place of meats. Healthy eating is all about balance. You can enjoy your favorite foods, even if they are high in calories, fat or added sugars. The key is eating them only once in a while and balancing them with healthier foods and more physical activity. Healthy Eating Tips Start eating healthier with these simple tips. Good Nutrition Starts Early Introduce kids to healthy foods with these ideas.

Improving Your Eating Habits Learn more about how to start changing your eating habits. Planning Meals Stock up on healthier foods that contain fewer calories to help prepare you for weight-loss success! Cutting Calories Find out how to cut calories for your meals, snacks, and even beverages. Make every bite count with the Dietary Guidelines for Americans. Use these guidelines to follow a healthy eating pattern at every stage of life.

What knowledge and behaviors do U. Read this report from the Food and Drug Administration for key findings. Learn how to make eating more pleasant when you are sick. Plus, find tips for getting enough calories and protein while recovering.

Challenge yourself to eating fruits and vegetables in new ways by following along to this day calendar. Have a wound or injury? Discover the nutrients your your body needs to support the healing process. Discover how to estimate portion sizes for vegetables, fruits, dairy, and proteins using your hand.

Eating healthy can be easier than you think. Just remember the food groups! When you plan or prepare meals and snacks, try to include choices from all of the MyPlate food groups to meet your calorie and nutrient needs. Do you have trouble staying nourished when you're not feeling well?

Read this tip sheet to get ideas on how to eat to support your immune system. An official website of the United States government. Here's how you know. Use these tips to make nutritious food choices when dining out or ordering food to go. Food Group Gallery. MyPlate Plan.