This guide shows you how to make healthier nutrition choices to achieve your goals while still enjoying the foods you enjoy.

We all have our guilty pleasures…Maybe it’s cookies or potato chips or fried chicken. Eating well doesn’t mean we have to give up our favorite unhealthy foods entirely. It just means eating mostly  healthy foods and occasionally eating the unhealthy foods.

What is the definition of "Healthy Food"?

“Healthy food” generally means foods that are fresh, minimally processed, nutrient and fiber dense. Examples include chicken breast, brown rice and apples. Healthy also means eating plenty of fresh fruits and vegetables and eating the rainbow of vegetables. The different colors signify specific nutrients, called phytonutrients, that offer their own individual but complementary health benefits. Less healthy foods on the other hand are generally fried or processed foods like chicken nuggets, donuts and soda. 

How much unhealthy food you want to replace with healthy food really depends on your goals. Even small changes can make a big difference in how you look and feel. For example, using unsweetened creamer in your coffee or replacing your daily donut with a piece of fruit can aid in weight loss. But if you want to see more significant changes to your overall health, body composition and energy level, you will want to choose more minimally processed foods.  

This helpful guide prioritizes food by its healthfulness, provides an eating guide based on your goals and gives you space to create your own list of foods you may want to incorporate into your diet. Click on this infographic to download and print.