Many factors can complicate a healthy diet, from commuting and working to family or social commitments. But you can make healthy eating a priority.

DeFazio suggests limiting ultra-processed foods, which contain hidden sources of fat and sugar, and cooking more at home. She also advises keeping whole fruits and lean protein on hand to help curb cravings.

1. Eat a Healthy Plate

A healthy and balanced diet Eating Strategies For Optimal Health is key to staying well. It can help prevent diabetes, high blood pressure and cholesterol, obesity, and some types of cancer.

Fill half your plate with vegetables and fruit—especially dark green vegetables, orange and red vegetables, and berries. Vary your fruit choices and eat whole fruits instead of juices (which contain more sugar and calories). Choose water or lower fat milk for beverages, but avoid sugary sodas.

2. Eat Smaller Portion Sizes

Eating smaller serving sizes can help you manage your weight and feel full. It can also prevent nutrient deficiencies.

Try using everyday objects to remind yourself of the right portion size, such as a cup or the palm of your hand.

Eat several small meals throughout the day. This can reduce digestive problems, such as gas and bloating. When eating family-style, serve food separately to control portions of higher-calorie foods. Also, include vegetable side dishes so that everyone can eat as much filling vegetables as they want.

3. Eat More Vegetables

Vegetables are a crucial part of any healthy eating plan. They provide many important nutrients, including vitamins and minerals.

Experiment with different vegetables to find ones you like, and experiment with different preparations as well. Broccoli may taste bland steamed, but it can be delicious when roasted with Parmesan cheese.

Sneaking veggies into baked goods, such as muffins or bread is a great way to boost the nutrition of these treats. Shredding zucchini, beets and carrots into these recipes adds moisture, earthy sweetness, and color. They are also tasty when added to soups, stews and casseroles.

4. Eat More Whole Grains

Though some influencers and self-appointed diet peddlers have suggested that whole grains aren't healthy, science doesn't support this claim. Whole grains—which include quinoa, brown rice, oats and buckwheat—are nutrient-packed foods that can be enjoyed in both sweet and savory applications.

The USDA recommends that you eat six 1-ounce servings of grains per day, with half of those being whole grain foods. Studies show that consuming whole grains can reduce the risk of obesity, heart disease and type 2 diabetes. They also support digestive health and provide a good source of protein.

5. Eat More Lean Meat

Eating a well-balanced diet includes protein from meat and other healthy foods. While some people choose to eliminate meat altogether, moderate consumption of lean meat is part of a healthy eating pattern. Cook meats in ways that minimize the fat content, such as baking, broiling and grilling.

Choose lean cuts of beef, pork and poultry. Avoid fatty meats like bacon, deli slices and spare ribs. Lean meats provide essential minerals like zinc and iron, and B vitamins like niacin and riboflavin. They also contribute to a feeling of fullness.

6. Eat More Fish

Eating two servings of fish a week provides you with protein, heart-healthy omega-3 fats and other important nutrients. It's important to choose fish that is low in mercury and polychlorinated biphenyls (PCBs) and that comes from a sustainable fishery.

Try to replace some of your meat choices with fish or a protein-rich vegetable like beans or nuts. Avoid highly processed meats, which are loaded with nitrates and other unhealthy additives. Cook with vegetable, canola or olive oils instead of butter, stick margarine and shortening. Using oil for cooking also helps lower the amount of saturated fat in your diet.

7. Eat More Fruit

We've all heard the message that we should eat five servings of fruit and vegetables a day. But a few simple strategies can help make it easier to hit that mark.

Mihalick suggests combining whole fruits with nutrient-dense foods like quinoa or brown rice. Keeping a bowl of ready-to-eat washed whole fruit in the refrigerator can also help curb temptation and satisfy a sweet tooth.

She also recommends "eating the rainbow." Purple cabbage, orange carrots and green spinach are all good for you, but each color contains a different set of nutrients.

8. Eat More Vegetables with Nuts

Fruits and vegetables are low in calories and packed with nutrients like fiber, potassium, folate and vitamins A and C. They also crowd out higher calorie foods, such as bread and pasta.

Include a variety of fruits and veggies in your diet, including fresh, frozen, canned and dried options. Try a bowl of vegetable soup for lunch, or eat celery sticks and baby carrots with hummus for a snack. Wash, chop and prepare produce ahead of time so that it's easy to grab as a healthy option.

9. Eat More Whole Grains with Lean Meat

Protein found in lean meats, poultry and fish promotes muscle growth and supports satiety. It also provides important vitamins, minerals and antioxidants to the body.

Choose unprocessed and lean cuts of meat to keep fat and sodium levels low. If possible, try to buy locally raised and free-range meat and poultry – better for you, the animals and the environment.

The USDA’s MyPlate recommends adults consume six 1-ounce servings of grains each day, with three of these being whole grains. Look for foods with a carbohydrate-to-fiber ratio less than 10:1. Insoluble fiber in whole grains supports digestive health and helps prevent constipation, gallstones and hemorrhoids.

10. Eat More Lean Meat with Vegetables

Eating a variety of foods is important because it can help you get the nutrients your body needs. This includes a variety of fruits and vegetables, whole grains and lean meat.

Try to choose cuts of meat that are more than 90% lean and cut off any visible fat before diet cooking. Use baking, roasting and stewing as cooking methods instead of frying.

Conclusion

For those who choose not to eat meat, a meal built around beans, lentils and vegetables can be healthy as well. These foods can also be less expensive than meat.