A healthy eating plan will help you manage your weight. It includes healthy foods. Think of it as eating the whole rainbow. Vegetables such as tomatoes, greens, and oranges–as well as fresh herbs–are rich in vitamins, fiber, minerals, and are high in vitamins. Frozen peppers, onions, and broccoli can be added to stews or omelets for a quick boost in color and nutrients.

 A healthy eating plan:

  • Emphasize fruits, vegetables, whole grain, fat-free and low-fat milk, and milk products
  • It includes a variety of protein foods like seafood, lean meats, poultry, eggs and legumes (beans, peas), nuts, seeds, and soy products.
  • Low in added sugars and sodium. It is low in saturated fats, transfats, and cholesterol.
  • Keep within your daily calorie requirements.

USDA’s MyPlate Plan will help you determine what and how much of each food group to eat while keeping within your recommended daily calorie allowance. 


You have many options: canned, frozen, and fresh fruits. You can also try other fruits such as bananas, mangoes, and pineapple. If fresh fruit is out of season, you can freeze, can, or dry it. Don’t forget that canned and dried fruit can contain syrups or added sugars. You can choose canned fruit that is either packed in water or its own juice.


A rosemary herb can add variety to grilled and steamed vegetables. Panfry vegetables with a little cooking spray in a nonstick pan. For a quick side dish, you can also use frozen or canned vegetables. Simply microwave them and then serve. You should look for canned vegetables that aren’t seasoned with butter or cream sauces. Try a different vegetable every week to increase your variety.

Calcium-rich foods

Low-fat, low-fat, and fat-free milk are two options. They come in many flavors and are a great substitute for dessert.


Try healthier options such as baking or grilling if your favorite recipe calls to fry fish or breaded poultry. Dry beans might be a better option than meats. Ask your friends to help you find low-calorie recipes. You might even discover a new favorite recipe!

Comfort Foods

Balance is the key to healthy eating. Even if your favorite foods are high in calories and fat, you can still enjoy them. It is important to eat them once in a while and to balance them with healthier food and more exercise.

Here are some general tips to help you prepare comfort food:

  • Reduce the frequency you eat them. Reduce the amount of these foods you eat every day if you eat them regularly.
  • Eat smaller amounts. You can eat half of a chocolate bar or a smaller portion of your favorite high-calorie food, such as chocolate bars.
  • You can try a lower-calorie option. You can make food healthier by using lower-calorie ingredients. If your macaroni or cheese recipe contains butter, whole milk, and full-fat cheddar cheese, you can re-make it using non-fat milk, less butter, and low-fat cheese, as well as fresh spinach and tomatoes. Be sure to limit the amount of food you eat.