Good nutrition is essential for healthy aging and lifestyle

By Girisha Kaur, MD

Southwest Medical, part of Optum

Good nutrition is one of the most important elements in helping to ensure current and future generations of Americans live healthy lives,[1] yet despite proven health benefits, Americans are not consuming enough fruits and vegetables in their diet.[2] According to the Centers for Disease Control (CDC), fewer than 1 in 10 children and adults eat their recommended daily amount of vegetables.

Not surprisingly, people with healthy eating habits tend to live longer and have lower risks for serious health issues, such as type 2 diabetes, obesity and heart disease.[3] So what are the most important guidelines for a healthy diet?

Getting started

Foods that make up a healthy diet include high-quality, nutrient dense proteins which can include animal and plant-based foods – the recommended intake is 1.2 to 1.6 grams of protein per kilogram of body weight per day, adjusting as needed based on your individual caloric requirements. The amount of calories consumed should be customized based on an individual’s age, sex, height, weight, and level of physical ability.[4]

The USDA’s Dietary Guidelines suggest that adults choose a variety of foods from each of these food groups:[5]

Fruits and vegetables, focusing on a variety of colorful and nutrient dense options.[6]
Fiber-rich whole grains[7]
Healthy fats. Generally, saturated fat consumption should be limited to less than 10% of total daily calories.[8]
Dairy that includes full-fat dairy with no added sugar is a great source of protein, vitamins, healthy fats and minerals.[9]

Be sure to pay attention to portion size,[10] and remember that hydration is important for overall health. Choose water and unsweetened beverages.[11]

Starting young

Childhood nutrition is an important factor in preventing childhood obesity. According to the CDC, about one in five children in the U.S. have obesity.^[12] One of the most important guidelines is following a healthy diet at every stage of life.[13]

Whenever possible, for the first six months it’s advised that infants should be exclusively fed breast milk.[14]In situations where this is not possible, infants should be fed iron-fortified formula.[15] Be sure to talk with your health care provider about supplemental Vitamin D or iron if needed.[16]

At about six months to one year, depending on preference, infants can be introduced to nutrient-dense food, including common allergenic foods.[17] Breast milk or infant formula should continue to be the main nutrition source for up to 12 months of age. It’s important to encourage infants and toddlers to consume food from a wide variety of food groups, while avoiding nutrient poor or highly processed foods.[18] The American Academy of Pediatrics (AAP) states that comprehensive obesity treatment may include nutrition support, physical activity treatment, behavioral therapy, pharmacotherapy, and in some cases, metabolic and bariatric surgery.[19] Other ways to help address or prevent obesity may include:[20]

Modeling a healthy eating pattern as a family
Incorporating more physical activity as a family
Setting simple bedtime routines for better sleep
Limiting screentime and replacing it with family time as much as possible
Finding childcare that supports healthy habits

Talk with your healthcare provider if you’re concerned about your child’s weight. They can assess the health risks and refer you to a family healthy weight program (FHWP) if needed. A healthy school lunch is a great way to make sure children receive a nutritionally balanced, healthy and appealing meal.[21]

Are there foods to be avoided?

The USDA’s Dietary Guidelinesprovide a recommendation of diets built on whole, nutrient-dense foods, protein, dairy, vegetables, fruits, healthy fats, and whole grains. However, there are some foods and beverages that are higher in added sugar, saturated fat and sodium that should be limited. These include:[22]

Alcoholic beverages: Consume less alcohol for better overall health. There are some people who should avoid drinking alcohol altogether, such as women who are pregnant, those recovering from alcohol use disorder and those with certain health conditions.[23]

Sodium: Sodium and electrolytes are essential for hydration. However, highly processed foods high in sodium should be avoided. The general population, ages 14 and older, should consume less than 2,300 milligrams per day – even less for children who are younger than 14.[24]

Added sugars: Avoid foods and beverages with added sugars such as sodas, fruit drinks and energy drinks. One meal should not exceed more than 10 grams of added sugars.[25]

Highly processed foods and refined carbohydrates: Avoid highly processed food that is packaged, prepared, ready-to-eat, or snacks such as chips, candy and cookies.[26]

Getting started

Understanding that the foods and beverages that we consume have a profound effect on our health is a great place to start. The scientific connection between food and health is well documented and there is substantial evidence to show that healthy dietary patterns can help people achieve and maintain good health and reduce the risk of chronic diseases throughout all stages of life.[27]

Online resources like realfood.gov’s “Dietary Guidelines for Americans, 2025–2030” and myplate.gov can help you decide what to eat and drink in order to promote a healthy eating routine.[28]

While healthy dietary choices and informed decisions about nutrition are important, every individual is different. Finding and personalizing a nutritious diet that works best for you is one of the most impactful ways that you can take control of and improve your health.

[28]MyPlate | U.S. Department of Agriculture

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