What is the healthiest way to eat? It really depends on who you ask. Many doctors and nutrition experts say they know the best way to eat for health, but sometimes these experts don’t agree with each other on the main points. So, who is right and who is wrong?
While the details might be different from one diet to another, all healthy eating plans share these five common rules:
First, eat a lot of plants.
Plant foods like vegetables, fruits, legumes, whole grains, nuts, and seeds give your body a lot of vitamins, minerals, fiber, and other good substances called phytochemicals. These are natural chemicals in plants that offer many health benefits, including helping fight inflammation, disease, and even cancer. Plus, many plant foods are high in nutrients but low in calories, which means they are very healthy and can help with weight loss. Because people often don’t eat enough fruits and vegetables, Harvard nutritionists created the Harvard Healthy Eating Plate to show what a healthy dinner should look like. Half the plate should be filled with fruits and vegetables.
Second, get enough protein.
There is a lot of research showing that eating enough protein is important, but there are many ways to get it, and some are better for your health than others. Eating less meat is linked to a lower risk of chronic disease. The healthiest sources of protein are plant-based, like beans, lentils, soy foods, nuts, and seeds. Seafood is also a great choice. Eating enough protein, along with being active, helps you stay strong, healthy, and independent.
Third, eat minimally processed foods.
A 2019 study by the National Institutes of Health found that eating too many ultra-processed foods can lead to weight gain and unhealthy changes in blood sugar and cholesterol. For the healthiest diet, eat as many whole foods as possible, like broccoli, apples, and almonds. Minimally processed foods like plain yogurt, canned tuna, and natural peanut butter are also good choices. Processing often removes nutrients and adds extra fats, sugars, and sodium, along with other additives and preservatives.
Fourth, limit saturated fats, added sugars, and sodium.
The U.S. government’s Dietary Guidelines for Americans say to keep saturated fat below 10% of daily calories. That means if you eat 2,000 calories a day, no more than 200 should come from added sugars. For sodium, aim for less than 2,300 mg per day. The average American eats more than 3,400 mg each day.
Finally, eat a balanced and varied diet.
To get all the nutrients you need, choose a variety of nutrient-dense foods across all food groups. This helps you meet your nutritional needs without eating too many calories.
