What are the best foods for your health?

Short answer: Eat a varied pattern of minimally processed whole foods—vegetables, fruits, whole grains, legumes, nuts, seeds, lean proteins and fatty fish—while using healthy fats like olive oil. Limit highly processed foods, added sugars and excess sodium, and adjust portions to your age, activity level and health conditions.

Explanation

Foods that provide fiber, essential fatty acids, vitamins, minerals and phytochemicals support long-term health by helping maintain healthy body weight, blood pressure, blood sugar and cholesterol. Vegetables and fruits supply vitamins, fiber and antioxidants; whole grains and legumes offer fiber and sustained energy; nuts, seeds and fatty fish provide heart-healthy fats (including omega-3s); and lean proteins support muscle and metabolic function. Diet patterns backed by evidence—such as the Mediterranean and DASH diets—focus on these food groups and are associated with lower risk of cardiovascular disease, type 2 diabetes and some cancers. Individual needs vary, so consider medical conditions, medications and nutrient needs (for example, iron, calcium, vitamin D and B12) and consult a clinician or dietitian for personalized guidance.

Tips

• Fill half your plate with non-starchy vegetables and some fruit at most meals.
• Choose whole grains (brown rice, oats, quinoa) instead of refined grains.
• Include legumes or a plant-based protein several times per week and eat fatty fish (salmon, sardines) twice weekly if possible.
• Snack on nuts, seeds or yogurt instead of processed snacks and sugary drinks.
• Use olive oil in place of solid fats and limit processed meats and fast food.
• Hydrate with water and seek professional advice for specific dietary needs or restrictions.

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