A healthy diet can help lower your risk of heart disease and stroke by: improving your cholesterol levels reducing your blood pressure helping you manage your body weight controlling your blood sugar.

What does a healthy, balanced diet look like? A healthy diet includes: 1. Eating lots of vegetables and fruit This is one of the most important diet habits.

Vegetables and fruit are packed with nutrients antioxidants, vitamins, minerals and fibre and help you maintain a healthy weight by keeping you full longer.

Fill half your plate with vegetables and fruit at every meal and snack. Choosing whole grain foods Whole grain foods include whole grain bread and crackers, brown or wild rice, quinoa, oatmeal and hulled barley. They are prepared using the entire grain. Whole grain foods have fibre, protein and B vitamins to help you stay healthy and full longer.

Choose whole grain options instead of processed or refined grains like white bread and pasta. Fill a quarter of your plate with whole grain foods. Eating protein foods Protein foods include legumes, nuts, seeds, tofu, fortified soy beverage, fish, shellfish, eggs, poultry, lean red meats including wild game, lower fat milk, lower fat yogurts, lower fat kefir and cheeses lower in fat and sodium.

Protein helps build and maintain bones, muscles and skin. Eat protein every day. Try to eat at least two servings of fish each week, and choose plant-based foods more often. Dairy products are a great source of protein.

Choose lower fat, unflavoured options. Fill a quarter of your plate with protein foods. Limiting highly and ultra-processed foods Highly processed foods — often called ultra-processed — are foods that are changed from their original food source and have many added ingredients.

During processing, often important nutrients such as vitamins, minerals and fiber are removed while salt and sugar are added. Examples of processed food include: fast foods, hot dogs, chips, cookies, frozen pizzas, deli meats, white rice and white bread.

Some minimally processed foods are okay. These are foods that are slightly changed in some way but contain few industrially made additives. Minimally processed foods keep almost all of their essential nutrients.

Some examples are: bagged salad, frozen vegetables and fruit, eggs, milk, cheese, flour, brown rice, oil and dried herbs. We are not referring to these minimally processed foods when we are advising you not to eat processed foods. Read more about it here.

Making water your drink of choice Water supports health and promotes hydration without adding calories to the diet. It is easy to drink empty calories without realizing, and this leads to weight gain.

Although fruit juice has some of the benefits of the fruit vitamins, minerals , it has more sugar than the fruit and less fiber. Fruit juice should not be consumed as alternative to fruits. Canadians should eat their fruits, not drink them. Highly processed seed and vegetable oils have become a household staple over the past few decades.

Examples include soybean, cottonseed, sunflower, and canola oils. These oils are high in omega-6 fatty acids but low in heart-healthy omega-3s. Some research suggests a high omega-6 to omega-3 ratio can lead to inflammation and has been linked to chronic conditions, such as heart disease, cancer, osteoporosis, and autoimmune disorders.

Potatoes are filling and a common side to many dishes. For starters, 3. Furthermore, deep-fried french fries generally contain harmful compounds such as aldehydes and trans fats.

Replacing your french fries with baked or boiled potatoes is a great way to shave off calories and avoid these less nutritious compounds. Drinking enough water is important for your health.

Many studies have shown that drinking water can increase weight loss and promote weight maintenance. It may even slightly increase the number of calories you burn daily.

Studies also show that drinking water before meals can reduce your appetite and food intake during the following meal. That said, the most important thing is to drink water instead of other beverages. This may drastically reduce your intake of sugar and calories.

Approximately 1 billion people around the globe are deficient in vitamin D. In fact, every cell in your body has a receptor for vitamin D, indicating its importance. These have many important bodily roles, including reducing inflammation, maintaining heart health, and promoting proper brain function.

Omega-3s and vitamin D can often be found together in many supplements. Good nutrition and exercise often go hand in hand. Exercise has been shown to improve your mood, as well as decrease feelings of depression , anxiety , and stress.

These are the exact feelings that are most likely to contribute to emotional and binge eating. Aim to do about 30 minutes of moderate to high intensity exercise each day, or take the stairs and take short walks whenever possible.

Sleep deprivation disrupts appetite regulation, often leading to increased appetite. This can result in increased calorie intake and weight gain. In fact, people who sleep too little tend to weigh significantly more than those who get enough sleep.

Being sleep-deprived also negatively affects concentration, productivity, athletic performance, glucose metabolism, and immune function. Moreover, it increases your risk of several diseases, including inflammatory conditions and heart disease.

Completely overhauling your diet or lifestyle all at once can be a recipe for disaster. Instead, try incorporating some of the changes listed above one or two at a time to gradually improve your diet. Some of these tips will help you keep your portion sizes in check, while others will help you add nutrients or adapt to something new.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY.

This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.

At rock bottom, Carter realized that the only person who could turn things around was himself. Many people struggle to get enough high-quality sleep. Certain foods and drinks like nuts, fish, and tea can help you sleep better.

Learn more. Insomnia makes it difficult for you to fall asleep, stay asleep, or both. Get information on risk factors, symptoms, tests, treatments, and home…. Although many exercises can help you lose weight, some methods are better at burning calories than others.

Here are eight of the best, plus how to get…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 25 Simple Tips to Make Your Diet Healthier. Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT , Nutrition — By Adda Bjarnadottir, MS, RDN Ice — Updated on January 3, Portion control Meal planning Foods to add Foods to swap Lifestyle changes Takeaway You can eat healthier by making a few swaps, such as choosing whole grains over refined grains and eating more protein.

Plating and pacing your meals. Grocery shopping, meal planning, and fast food. Foods to add to your overall diet. Swaps and substitutions to consider.

Water intake, supplements, and other lifestyle changes. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Jan 3, Written By Adda Bjarnadottir, MS, RDN Ice.

Medically Reviewed By Jerlyn Jones, MS MPA RDN LD CLT. Feb 6, Written By Adda Bjarnadottir, MS, RDN Ice. Share this article. Evidence Based This article is based on scientific evidence, written by experts and fact checked by experts.

More in Veterans Care Medicare Enrollment for Veterans. Being Your Own Health Advocate: A Guide for Veterans. The PACT Act and VA Benefits: Your Questions, Answered. Read this next. One Army Veteran Reflects on His Lifelong Relationship with Strength and Fitness At rock bottom, Carter realized that the only person who could turn things around was himself.

READ MORE. The 9 Best Foods and Drinks to Have Before Bed. Medically reviewed by Kathy W. Warwick, R. Everything You Need to Know About Insomnia Insomnia makes it difficult for you to fall asleep, stay asleep, or both.

Vegetables and fruit are packed with nutrients antioxidants, vitamins, minerals and fibre and help you maintain a healthy weight by keeping you full longer. Fill half your plate with vegetables and fruit at every meal and snack. Choosing whole grain foods Whole grain foods include whole grain bread and crackers, brown or wild rice, quinoa, oatmeal and hulled barley.

They are prepared using the entire grain. Whole grain foods have fibre, protein and B vitamins to help you stay healthy and full longer. Choose whole grain options instead of processed or refined grains like white bread and pasta.

Fill a quarter of your plate with whole grain foods. Eating protein foods Protein foods include legumes, nuts, seeds, tofu, fortified soy beverage, fish, shellfish, eggs, poultry, lean red meats including wild game, lower fat milk, lower fat yogurts, lower fat kefir and cheeses lower in fat and sodium.

Protein helps build and maintain bones, muscles and skin. Eat protein every day. Try to eat at least two servings of fish each week, and choose plant-based foods more often. Dairy products are a great source of protein. Choose lower fat, unflavoured options. Fill a quarter of your plate with protein foods.

Limiting highly and ultra-processed foods Highly processed foods — often called ultra-processed — are foods that are changed from their original food source and have many added ingredients. During processing, often important nutrients such as vitamins, minerals and fiber are removed while salt and sugar are added.

Examples of processed food include: fast foods, hot dogs, chips, cookies, frozen pizzas, deli meats, white rice and white bread.

Some minimally processed foods are okay. These are foods that are slightly changed in some way but contain few industrially made additives. Minimally processed foods keep almost all of their essential nutrients. Some examples are: bagged salad, frozen vegetables and fruit, eggs, milk, cheese, flour, brown rice, oil and dried herbs.

We are not referring to these minimally processed foods when we are advising you not to eat processed foods. Read more about it here. Making water your drink of choice Water supports health and promotes hydration without adding calories to the diet.

It is easy to drink empty calories without realizing, and this leads to weight gain. Although fruit juice has some of the benefits of the fruit vitamins, minerals , it has more sugar than the fruit and less fiber. Fruit juice should not be consumed as alternative to fruits.

Canadians should eat their fruits, not drink them. When safe drinking water is not available, quench your thirst with coffee, tea, unsweetened lower-fat milk, and previously boiled water.

Top 5 tips from the experts Prepare most of your meals at home using whole or minimally processed foods. Choose from a variety of different proteins to keep things interesting. Using catchy names for each day can help you plan. Most varieties can be purchased fresh, frozen, or dried.

Although all types are relatively healthy , dried berries are a much more concentrated source of calories and sugar since all the water has been removed. Dried varieties are also often covered with added sugar, further increasing the sugar content. Highly processed seed and vegetable oils have become a household staple over the past few decades.

Examples include soybean, cottonseed, sunflower, and canola oils. These oils are high in omega-6 fatty acids but low in heart-healthy omega-3s. Some research suggests a high omega-6 to omega-3 ratio can lead to inflammation and has been linked to chronic conditions, such as heart disease, cancer, osteoporosis, and autoimmune disorders.

Potatoes are filling and a common side to many dishes. For starters, 3. Furthermore, deep-fried french fries generally contain harmful compounds such as aldehydes and trans fats. Replacing your french fries with baked or boiled potatoes is a great way to shave off calories and avoid these less nutritious compounds.

Drinking enough water is important for your health. Many studies have shown that drinking water can increase weight loss and promote weight maintenance. It may even slightly increase the number of calories you burn daily. Studies also show that drinking water before meals can reduce your appetite and food intake during the following meal.

That said, the most important thing is to drink water instead of other beverages. This may drastically reduce your intake of sugar and calories. Approximately 1 billion people around the globe are deficient in vitamin D.

In fact, every cell in your body has a receptor for vitamin D, indicating its importance. These have many important bodily roles, including reducing inflammation, maintaining heart health, and promoting proper brain function. Omega-3s and vitamin D can often be found together in many supplements.

Good nutrition and exercise often go hand in hand. Exercise has been shown to improve your mood, as well as decrease feelings of depression , anxiety , and stress. These are the exact feelings that are most likely to contribute to emotional and binge eating.

Aim to do about 30 minutes of moderate to high intensity exercise each day, or take the stairs and take short walks whenever possible. Sleep deprivation disrupts appetite regulation, often leading to increased appetite.

This can result in increased calorie intake and weight gain. In fact, people who sleep too little tend to weigh significantly more than those who get enough sleep.

Being sleep-deprived also negatively affects concentration, productivity, athletic performance, glucose metabolism, and immune function. Moreover, it increases your risk of several diseases, including inflammatory conditions and heart disease.

Completely overhauling your diet or lifestyle all at once can be a recipe for disaster. Instead, try incorporating some of the changes listed above one or two at a time to gradually improve your diet.

Some of these tips will help you keep your portion sizes in check, while others will help you add nutrients or adapt to something new. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.

At rock bottom, Carter realized that the only person who could turn things around was himself. Many people struggle to get enough high-quality sleep. Certain foods and drinks like nuts, fish, and tea can help you sleep better. Learn more. Insomnia makes it difficult for you to fall asleep, stay asleep, or both.

Get information on risk factors, symptoms, tests, treatments, and home…. Although many exercises can help you lose weight, some methods are better at burning calories than others.

Here are eight of the best, plus how to get…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?

Health Conditions Discover Plan Connect. Nutrition Evidence Based 25 Simple Tips to Make Your Diet Healthier. Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT , Nutrition — By Adda Bjarnadottir, MS, RDN Ice — Updated on January 3, Portion control Meal planning Foods to add Foods to swap Lifestyle changes Takeaway You can eat healthier by making a few swaps, such as choosing whole grains over refined grains and eating more protein.

Plating and pacing your meals. Grocery shopping, meal planning, and fast food. Foods to add to your overall diet. Swaps and substitutions to consider.

Water intake, supplements, and other lifestyle changes. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Jan 3, Written By Adda Bjarnadottir, MS, RDN Ice. Medically Reviewed By Jerlyn Jones, MS MPA RDN LD CLT. Feb 6, Written By Adda Bjarnadottir, MS, RDN Ice. Share this article. Evidence Based This article is based on scientific evidence, written by experts and fact checked by experts. More in Veterans Care Medicare Enrollment for Veterans.

Being Your Own Health Advocate: A Guide for Veterans. The PACT Act and VA Benefits: Your Questions, Answered. Read this next. One Army Veteran Reflects on His Lifelong Relationship with Strength and Fitness At rock bottom, Carter realized that the only person who could turn things around was himself.

READ MORE. The 9 Best Foods and Drinks to Have Before Bed.