Forget Low-Fat and Low-Sugar — Concentrate on a Healthy Eating Pattern

If you find yourself questioning what a healthy diet looks like, you’re not alone. With so many sources of diet advice, it can be hard to know which foods to eat more often and which to steer away from.

Keep it simple and forget what’s trending. Instead, focus on a balanced eating style with vegetables, fruits, whole grains, lean protein and dairy or non-dairy alternatives to provide you with the nutrients and energy you need.

A Healthy Eating Pattern

Rather than focusing on a fat-free or sugar-free diet, look at your overall eating habits. One meal will not make or break your health. It's what you do most of the time that has a significant impact. Focus on including vegetables, fruits, whole grains, beans, seafood, lean meats and nuts. Meanwhile, limit processed meats, sugar-sweetened beverages, desserts and refined grains.

Vegetables and fruits should take up the most space on your plate — roughly half of your meal. Fill the remainder with whole grains and lean protein foods. While not every meal or snack requires each food group, pairing at least two or three different foods will help increase your satisfaction and deliver more nutrients. And don't forget to pay attention to your body's hunger and fullness signals.

The Facts on Fat

Monounsaturated and polyunsaturated fatty acids play a role in healthy eating patterns. Sources of these heart-healthy fats include fatty fish, nuts and seeds, avocados and vegetable oils. For overall health, limit sources of saturated and trans fats.

3 Tips for Choosing Healthy Fats

1. Include sources of omega-3 fatty acids. Omega-3s are found in fatty fish such as salmon, trout or mackerel; walnuts; flaxseed; and canola oil.
2. If you eat meat, select lean cuts and remove skin from poultry.
3. Choose sources of unsaturated fat when cooking or assembling meals. Cook with olive or vegetable oils or create your own vinaigrette for salads.

The Facts on Sugar

Foods with naturally occurring sugar, such as fruit and milk, are healthy choices. However, limiting sources of added sugar is recommended. Added sugars can be found in foods such as sugar-sweetened beverages and refined grain snacks and desserts.

3 Tips for Reducing Added Sugars

1. Choose water instead of sweetened beverages.
2. Instead of dessert, close out family mealtime with a cup of unsweetened decaf coffee or herbal tea. Or, satisfy a post-meal sweet tooth with a piece of fruit.
3. Swap flavored, sweetened yogurt with plain yogurt. Mix in fresh fruit for a nutritious, naturally sweet addition.

Your Personalized Healthy Eating Pattern

For help creating a healthy eating plan that includes appropriate amounts of fat and sugar, find a registered dietitian nutritionist in your area. Search the Academy's Find a Nutrition Expert directory.