Discover evidence-based nutrition tips, healthy eating habits, and meal planning strategies to fuel your body and optimize your health.
Build a strong foundation with these essential nutrition principles
Include all food groups: fruits, vegetables, whole grains, lean proteins, and healthy fats in appropriate portions.
Understanding proper portion sizes helps maintain a healthy weight and prevents overeating.
Proper hydration supports metabolism, digestion, and overall health. Water is essential for every bodily function.
Practical strategies to improve your eating habits and make healthier choices
Create a weekly meal plan including breakfast, lunch, dinner, and healthy snacks.
Wash, chop, and portion ingredients on weekends to save time during busy weekdays.
Prepare large portions of healthy meals and freeze in individual servings.
Focus on fresh produce, lean meats, and dairy around the store's edges.
Check nutrition facts and ingredient lists. Choose items with fewer, recognizable ingredients.
Plan your shopping list based on your meal plan to avoid impulse purchases.
Evidence-based recommendations for optimal nutrition
5-9
servings per day
3-5
servings per day
2-3
servings per day
8-10
glasses per day
Simple changes that make a big difference
Include colorful fruits and vegetables to get a variety of nutrients and antioxidants.
Eat slowly, chew thoroughly, and pay attention to hunger and fullness cues.
Choose nuts, fruits, vegetables, or yogurt instead of processed snacks.
Reduce processed foods and use herbs and spices for flavor instead of salt.
Use methods like grilling, baking, steaming, or sautéing instead of frying.
Keep a food diary or use apps to monitor your eating habits and progress.