First, let’s define “diet.” You might associate the word with a strict eating plan, one that limits calories or cuts out certain foods. It might be something you do for a short time to lose weight.
Here, “diet” simply means the foods a person eats every day. Another term for it might be “eating pattern.” A healthy diet includes a variety of foods from different food groups. It should meet your needs for essential vitamins and minerals. It should also provide enough calories to help you stay at a healthy weight.1
All foods can be part of a healthy diet. You don’t need to cut out foods or food groups. “People are different. The best way to eat healthy is the way that works for you and your lifestyle,” says Jacki Howard, RDN. She’s a health coach for Optum. Of course, it’s fine to stay away from certain foods for personal or religious reasons or if you have an allergy.
You can improve your energy and support your health by choosing nutritious foods most of the time. These include:
- Fruits and vegetables
- Whole grains
- Fat-free or low-fat dairy
- Lean meat, poultry or seafood
- Beans, legumes and soy foods
- Nuts and seeds
Healthy diets have room for treats and fun foods, too. You should limit foods with added sugars, salt and unhealthy fats. But you don’t have to cut them out completely. The key is having them once in a while, not every day.2