How to start eating healthy: A complete beginner’s guide

This article was medically reviewed by Samantha Cassetty, MS, RD, a nutrition and wellness expert with a private practice based in New York City.

Eating well is a crucial part of a healthy lifestyle and can help ward off conditions like type 2 diabetes, heart disease, and even some cancers. However, everyone has their own unique health needs, so it’s important to talk with a doctor about what sort of diet is right for you.

In general, consuming a plant-focused diet rich in fruits, vegetables, whole grains, and sources of protein is healthy for most people. We’ve broken down the basics of healthful eating to help you get started.

Fruits and vegetables contain many vitamins and minerals your body needs, like:

• Fiber, which eases constipation and aids in digestion.
• Magnesium, which supports bone health.
• Potassium, which helps maintain healthy blood pressure.
• Vitamin A, which protects against infection and keeps skin and eyes healthy.
• Vitamin C, which aids in iron absorption and keeps your skin and gums healthy.

Eating fruits and vegetables can reduce your risk of disease. A large 2018 review found a diet rich in fruits and vegetables reduces markers of inflammation, which is associated with chronic health conditions, like heart disease, cancer, and diabetes.

The recommended amount of fruits and vegetables you need each day varies based on age, sex, and physical activity. Here is how many servings you should be eating according to the U.S. Department of Agriculture (USDA):

2. Choose whole grains

Whole grains include the entire kernel of wheat. Each part of the grain contains important nutrients like:

• Bran, the outer layer which contains fiber and B vitamins
• Endosperm, the inner layer which contains carbohydrates and protein
• Germ, the core which contains B vitamins, healthy fats, and vitamin E

White or refined grains undergo a process that removes the bran and germ, resulting in a finer texture and improved shelf life, but a loss of fiber and B vitamins, Miller says. Refined grains still contain carbohydrates and protein, but whole grains contain more fiber and micronutrients and offer more health benefits.

A 2020 analysis of randomized controlled trials found consuming whole grains instead of refined grains can improve total cholesterol and lower the risk of cardiovascular disease.

3. Limit processed foods

Processed foods have been changed from their original form and cooked, packaged, canned, or frozen. Fortifying and preserving these foods can also change their nutritional composition and as a result, heavily processed foods are usually high in calories and low in nutrients.

Examples of heavily processed foods include:

• Chips
• Cookies
• Candy
• Cakes
• Cured meats, like deli meat
• Hot dogs
• Frozen meals made with refined grains and sodium or sugar-rich sauces

Salt, sugar, and preservatives are usually added to processed foods, which can have negative effects on your health, like an increased risk of heart disease, says Alana Kessler, a registered dietitian and nutrition consultant based in New York City.

Two large 2019 European studies found an association between ultra-processed foods, like sugary cereals and baked goods, and cardiovascular disease. Additionally, the World Health Organization classifies processed meats as a carcinogen — a substance capable of causing cancer. Research also links processed meats to diabetes and cardiovascular diseases.

4. Practice portion control

Portion control is when you eat the recommended serving sizes of foods throughout the day.

Eating incorrect portion sizes can negatively impact weight, metabolism, hormone balance, and energy, Miller says.

Practicing portion control requires mindfulness about what you are eating and how much, Miller says. Understanding serving sizes can also help you structure a healthy plate consisting of half fruit and vegetables, a quarter protein-rich food, and a quarter whole grains.

5. Eat more healthy fats

Fat is an essential part of a healthy diet, Kessler says. These nutrients help the body maintain metabolism and store energy. But not all types of fat are the same, and some can cause negative health effects.

• Saturated fat is typically solid at room temperature and includes foods like coconut oil, full-fat dairy, and fatty pieces of meat. Saturated fat can raise levels of blood lipids or cholesterol, which could increase the risk of heart disease, Kessler says, so saturated fat should be consumed in moderation. The American Heart Association recommends limiting your intake of saturated fat to less than 6% of your daily calories.
• Unsaturated fat is typically liquid at room temperature. Examples of unsaturated fat include nuts, avocadoes, olive oil, and fatty fish like salmon. Unsaturated fat can have a positive effect on your heart health. A large 2009 study found participants who replaced 5% of their dietary intake of saturated fats with unsaturated fats were less likely to experience coronary heart disease. The American Academy of Nutrition and Dietetics recommends unsaturated fats make up 20% to 35% of total calories.
• Trans fat used to be found in fried and processed foods, like frozen pizza, french fries, and donuts but has since been phased out per FDA regulations. Trans fat offers no nutritional value and can increase your risk of chronic conditions, like heart disease.