Step 1: Look at how you eat

To eat healthier, you first need to know what makes up a balanced diet. A nutritional guideline such as the food guide pyramid or the DASH Eating Plan will show you how many servings of each food group you need for a healthy, balanced diet. The food guide pyramid emphasizes whole grains and fruits and vegetables, and limits fat and sugar. After you know what foods make up a balanced diet, you can figure out what changes you need to make.

Keep a food diary for a week or two and record everything you eat or drink. Make sure to track the number of servings you get from each food group.

Most people need:

• 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half of your grain requirements should come from whole grains. An ounce-equivalent is 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal.
• 2 cups of fruits per day.
• 2½ cups of vegetables per day.
• 3 cups of nonfat or low-fat milk or equivalent milk products per day. An equivalent for 1 cup of milk is 1 cup of yogurt, 1½ oz of cheese, or 2 oz of processed cheese.
• 5½ ounce-equivalents of meat, poultry, fish, dry beans, nuts, or eggs. An ounce-equivalent is ¼ cup of tofu (soybean curd), 1 tablespoon of peanut butter, ½ ounce of nuts or seeds, or ¼ cup of cooked dry beans, peas, or lentils.

Click here for information on serving sizes.

After the first week, review your food diary. Ask yourself a few questions: Are you getting the minimum number of servings from each food group, on the average? Do you get plenty of fruits and vegetables throughout the day? Are most of the foods you eat low in fat, sugar, and salt? Do you prepare meals at home, or do you eat more fast foods or convenience foods? Do you drink beverages that contain a lot of sugar? Do you drink plenty of water?

The number of calories you need each day depends on your age, whether you are male or female, and your activity level. In general:⁴

• Less active women and older adults need between 1,600 and 2,000 calories.
• Active women and most less active men need between 2,000 and 2,400 calories each day.
• Active men need between 2,400 and 3,000 calories each day.

These calorie amounts may vary from day to day, and are meant to be an average over several days. Pay attention to how hungry you are, and how full you are, instead of counting calories. Eating regular meals can help you be more aware of hunger and fullness.

Step 2: Start thinking about changes