“Healthy Eating”: What It Really Means
Clearing Up Confusion Around “Healthy Eating”
With so much nutrition advice online, it can be hard to know what “healthy eating” actually looks like. Healthy eating doesn’t require perfection, expensive products, or strict rules. Instead, it focuses on balance, variety, and informed choices that support your overall health.
What Does Healthy Eating Look Like?
A nutritious eating pattern includes foods from all major food groups and allows flexibility based on preferences, culture, and lifestyle.
Focus on These Food Groups
Vegetables
- Fresh, frozen, and canned vegetables all count
- Choose low-sodium options when available
- Aim for a variety of colors and types
Fruits
- Whole fruits are encouraged
- Frozen and canned fruits without added sugar are great options
- Fruit juice should be limited due to higher sugar content
Whole Grains
- Examples include whole wheat bread, oats, brown rice, quinoa, and barley
- Look for products where “whole grain” is listed as a main ingredient
Common Myths About Healthy Eating
Myth: Only fresh fruits and vegetables are healthy
Fact: Frozen and canned options can be just as nutritious and often more affordable and convenient
Myth: All processed foods are unhealthy
Fact: Most foods are processed in some way. The goal is to limit heavily processed foods high in added sugar, salt, and unhealthy fats—not eliminate all processing
Foods to Include More Often
- Low-fat or fat-free milk, yogurt, and dairy alternatives
- Lean proteins such as poultry, fish, beans, lentils, and eggs
- Nuts and seeds (watch portions)
- Plant-based oils like olive or canola oil
Helpful Tips for Healthier Eating
- Prepare meals at home when possible so you control ingredients
- Choose cooking methods like baking, roasting, grilling, or steaming
- Use herbs, spices, citrus, and vinegar to add flavor instead of salt or sugar
- Read ingredient lists and nutrition labels to make informed choices
Understanding Food Labels
Myth: Foods labeled “natural” are always healthier
Fact: There is no official definition of “natural” on food packaging. Always check the ingredient list
Helpful Tip:
If you don’t recognize many ingredients or see added sugars, excess sodium, or saturated fats, consider limiting how often you choose that item
Foods to Watch and Limit
These foods don’t need to be eliminated, but are best enjoyed occasionally:
- Foods high in sodium (salt)
- Sugary beverages and sweetened drinks
- Desserts and sweets
- Fatty or highly processed meats
Smart Shopping Strategies
- Shop the perimeter of the grocery store for fresh foods
- Balance convenience foods with whole, minimally processed options
- Compare nutrition labels to find lower sodium and lower added sugar options
- Pay attention to portion sizes and total calories
Bottom Line
Healthy eating is not about restriction or perfection. It’s about making thoughtful choices most of the time, enjoying food, and building habits that are realistic and sustainable.
Small changes add up—and your choices matter.
⚠️ Medical Disclaimer
The dietary information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual nutrition needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.