What are healthy foods?
Healthy foods are foods that help your body grow, stay strong, and feel good. They usually come from plants, dairy, and lean proteins, and have vitamins, minerals, fiber, and other nutrients without too much added sugar, salt, or unhealthy fats.
Key food groups
- Fruits and vegetables: Aim for a variety of colors. They give vitamins, minerals, and fiber. Try to eat at least 5 servings a day.
- Whole grains: Examples are oats, brown rice, whole-wheat bread, and quinoa. They provide energy and fiber.
- Proteins: Lean meats, fish, eggs, beans, tofu, and nuts help your muscles grow and repair.
- Dairy or dairy alternatives: Milk, yogurt, cheese, or fortified plant milks provide calcium and vitamin D for strong bones.
- Healthy fats: Avocados, nuts, seeds, olive oil. They support brain health and energy.
Tips for building healthy meals
- Fill half your plate with fruits and vegetables.
- Choose whole grains over refined grains.
- Include a source of protein at each meal.
- Drink water most of the time—limit sugary drinks.
- Limit processed snacks with added sugars and high salt.
Easy, kid-friendly ideas
- Breakfast: Oatmeal with berries and a splash of milk.
- Lunch: Whole-grain sandwich with turkey, lettuce, and tomato; side fruit.
- Snack: Apple slices with peanut butter or carrot sticks with hummus.
- Dinner: Grilled chicken, quinoa, and steamed broccoli.
Smart shopping tips
- Shop the perimeter of the store where fresh foods are kept.
- Read labels to choose foods with fewer added sugars and less processing.
- Plan meals, make a grocery list, and prepare ingredients ahead of time.
Healthy eating is a habit you build over time. Start with small changes you enjoy, and your body will thank you!