What Is a Healthy Diet? Building the Foundation for Lifelong Wellness

Diet is the most important foundation upon which to build your “healthy house.” But what exactly does a healthy diet look like?

Decades of nutrition research show us that while individual needs vary based on age, genetics, and lifestyle, there are evidence-based principles that apply to nearly everyone. A healthy diet focuses on nutrient density, balance, and long-term sustainability—not restriction or perfection.

The Problem With How We Eat Today

Modern diets tend to be high in calories but low in nutritional value. According to the National Health and Nutrition Examination Survey (NHANES) from the Centers for Disease Control and Prevention, 9 out of 10 Americans fall short on essential nutrients.

The most common nutrient gaps include:

• Potassium

• Fiber

• Vitamin D

• Calcium

• Magnesium

• Vitamin A

• Vitamin C

These deficiencies can contribute to fatigue, weakened immunity, poor bone health, and increased risk of chronic disease.

What Defines a Healthy Diet?

Research consistently shows that people who follow dietary patterns rich in whole grains, fruits, vegetables, lean proteins, and healthy fats have a lower risk of developing chronic conditions.

In contrast, diets high in highly refined and processed foods often lead to excess calorie intake with limited nutrition—resulting in weight gain and nutrient gaps.

Simple Nutrition Tips to Follow

Creating a healthy diet doesn’t have to be complicated. Focus on these key areas:

Fruits and Vegetables

Most people don’t eat enough fruits and vegetables. These foods provide antioxidants, vitamins, minerals, and fiber that help combat aging and chronic disease.

Aim to include colorful fruits and vegetables at every meal—including breakfast. When possible, choose seasonal and organic options. A good goal is at least seven servings per day.

Whole Grains

Whole grains include non-refined grains such as oatmeal, whole wheat, brown rice, barley, and buckwheat. They provide fiber and important nutrients like B vitamins, iron, magnesium, and selenium.

If you avoid gluten, excellent options include quinoa, brown rice, and millet. Legumes—such as beans, lentils, and peas—are also great “whole-grain cousins” that deliver fiber and plant-based protein.

Dairy and Calcium Sources

Adults ages 18–50 generally need about 1,000 mg of calcium per day. Women over 50 and men over 70 should aim for 1,200 mg per day.

Dairy foods like milk and yogurt are common calcium sources, but fortified plant-based alternatives and dark leafy greens can also help. If meeting needs through food alone is difficult, a calcium supplement may be useful.

Protein

Aim to include protein at all three meals. Incorporate plant-based proteins such as beans, lentils, tofu, and other soy foods.

For non-vegetarians, choose lean options like fish, skinless poultry, eggs, lean red meat, and nuts.

Healthy Fats

Use monounsaturated fats such as olive oil for cooking, and limit saturated and trans fats.

Many diets are low in omega-3 fatty acids. Plant-based sources of ALA include flaxseed oil, chia seeds, walnuts, avocado, and sacha inchi oil. EPA and DHA are found in fatty fish—aim for fish 2–3 times per week or consider a high-quality fish oil supplement.

Limit Processed Foods and Alcohol

Avoid highly processed foods and those high in added sugar, salt, and unhealthy fats. If you drink alcohol, do so in moderation.

The Mayo Clinic recommends:

• Up to 1 drink per day for healthy women of all ages and men over 65

• Up to 2 drinks per day for healthy men under 65

Nutrition Is Unique to Everyone

Proper nutrition can be challenging due to food processing, soil quality, and how far food travels before reaching your plate. Nutritional needs also change throughout life—from childhood to adulthood to older age.

These factors highlight the importance of personalized nutrition and, in some cases, targeted supplementation.

Building Healthy Habits Over Time

Optimal health comes from integrating nutrition, physical activity, and healthy lifestyle choices over the long term. Everyone has “off” days—and that’s okay.

Focus on progress, not perfection, and build healthy habits one day at a time.