How can I maintain a healthy diet?

Experts urge practical steps to sustain healthy eating habits

City — As Americans seek sustainable ways to maintain a healthy diet, nutrition experts and public health agencies emphasize practical, evidence-based strategies that combine planning, nutrient balance and habit change. Registered dietitians and the Dietary Guidelines for Americans advocate a plate-based approach that fills half a plate with vegetables and fruits, a quarter with lean proteins and a quarter with whole grains.

The guidance stresses variety and quality: prioritize whole, minimally processed foods; choose a range of colorful vegetables and fruits; select whole-grain breads and cereals; and include lean proteins such as fish, poultry, legumes and nuts. Experts warn about excess added sugars, sodium and ultra-processed products, linking them to chronic conditions. The American Heart Association recommends limiting added sugars and monitoring sodium intake.

Practical tactics include meal planning, simple recipes, batch cooking and shopping lists that focus on perishable items first. Mindful eating techniques — paying attention to hunger cues, slowing the pace of eating and removing distractions — help prevent overeating and improve satisfaction. Hydration, regular physical activity and consistent sleep patterns also support appetite regulation and metabolic health.

For people with medical conditions or specific nutritional needs, clinicians recommend consultation with a registered dietitian or primary care provider to craft individualized plans. Public health officials note that socioeconomic factors and food access shape dietary options; community programs, food assistance and policy initiatives can improve access to nutritious choices for underserved populations.

Short-term restrictive diets often fail; experts encourage gradual, sustainable changes that fit personal preferences and cultural practices. By combining authoritative guidance, practical planning and local support, the public can adopt a healthy diet that is enduring, enjoyable and aligned with long-term wellness goals. Health professionals advise routine follow-ups to adjust plans and maintain measurable progress toward individualized targets each year.