Health Advocate Blog

Quick tips to help you improve your diet today

Eating healthy might seem intimidating, but it’s actually pretty simple. These easy tips can help you quickly start improving your diet.

When you’re trying to eat healthier, there are five food groups you should focus on. Learn about what foods are in each of these groups as well as how much of each group you should eat daily.

Grains: A quarter of your plate at each meal should be made up of grains.

  • At least half the grains you eat should be whole grains, like whole wheat, brown rice, and oats.
  • Limit refined grain products like white bread and white rice.

Fruits and vegetables: Half of your plate at each meal should be made up of grains.

  • Aim for a total of 5-7 servings of fruits and veggies each day.
  • Choose raw or cooked vegetables (frozen or canned veggies are great, too!), cut or whole fruit, or 100% fruit or vegetable juice.

Proteins: A quarter of your plate at each meal should be made up of proteins.

  • Meats, nuts, beans, legumes, eggs, and soy are part of the protein group.
  • Choose lean meats like chicken and fish; limit high-fat meats like beef and pork.

Dairy: It’s an important source of calcium and Vitamin D!

  • Limit dairy to 1-2 servings per day, choosing low-fat or reduced fat options when possible.
  • Healthy servings of dairy include a glass of 2% milk, a single-serving container of no-sugar-added yogurt, or a slice of reduced fat cheese.

Fats: They’re not all bad!

  • Eat foods that are high in healthy fats, such as olive oil, fish, and nuts.
  • Limit your consumption of foods that are high in saturated or trans fats, like butter and baked goods.

Don’t forget a beverage!

  • Drink water whenever possible; it helps you stay well-hydrated and is sugar- and calorie-free.
  • Plain coffee and tea don’t have calories, but adding milk or cream, sugar, and flavorings can increase its calories quickly!
  • Limit your consumption of beverages like soda and alcohol.