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Healthy Eating

Helps your brain, muscles, and digestion11

Strengthens your immune system12

Increases energy levels13

Improves mental health14

Healthy food is good for your body and mind. But with the hectic pace of everyday life, sometimes meals are less about nutrition and more about keeping the show on the road. Fortunately, small, healthy changes add up. And we have lots of great ideas to get you started.

Things You Can Try

  • Stay hydrated

    • Stay hydrated

    • Drink plenty of water throughout the day. See how much water you should drink.
    • Not a fan of plain water? Try sparkling water or add a slice of lemon or lime to mix it up.
    • Minimize alcohol – both how much and how often you drink.
    • Avoid sugary drinks like sodas and many fruit juices, which can cause diabetes, tooth decay, and other health issues when consumed too frequently.
  • Time your meals thoughtfully

    • Time your meals thoughtfully

    • Eat breakfast, and try to include whole grains, protein, dairy, and fruits or vegetables with every meal.
    • Avoid eating right before bed (and midnight snacks) to help with digestion, maintaining a healthy weight, and better sleep.
  • Plan for healthy meals and snacks

    • Plan for healthy meals and snacks

    • Eat a balanced and nutrient-rich diet. Try to make half your plate fruits and vegetables.
    • Make at least half your grains whole grains, like brown rice, oatmeal, and whole grain bread.
    • Eat local and seasonal when you can – it’s often fresher, tastier, and more nutritious.
    • Buy frozen whole foods, like vegetables, fruit, and whole pieces of chicken or fish, to help plan healthy meals.
    • Choose food options with less added sugar and sodium.
    • Limit highly processed foods, like chips, candy, and fast food.
    • Vary your diet with foods of different colors and consistencies.
    • Eat a balanced and nutrient-rich diet. Try to make half your plate fruits and vegetables.
    • Reduce cholesterol and regulate your blood sugar by eating fish, oats, bran, legumes, nuts, seeds, citrus, berries, avocados, dark leafy greens, Greek yogurt, and sweet potatoes.
    • Go pick fruit or veggies at a local farm. See what’s in season and try something new.
    • Find new recipes in the cookbooks at your local library.
  • Slow down

    • Slow down

    • Consider the size of your meals so that you’re satisfied without overindulging. Try stopping when you’re 80% full and see how you feel a little while later.
    • Take time for “joy” snacks like a cup of coffee or tea, a piece of fruit, or dark chocolate.
    • Take your time eating meals. Eating slowly improves digestion, helps your body absorb nutrients, and can even reduce stress.
    • Use smaller plates or bowls to avoid overeating.
    • Save leftovers in the fridge or freezer for a later meal.
    • Digestion starts in the mouth. Try to chew 20-40 times each bite.
    • Consider swapping coffee for herbal tea, which can help with digestion.
  • Stay hydrated
  • Time your meals thoughtfully
  • Plan for healthy meals and snacks
  • Slow down

More Resources
and Support

Learn how to stretch your SNAP/EBT at the farmers market and grocery store Strategies to eat the right amount for you See how much water you should drink Tips for healthy meals and snacks at home

11 Benefits of Healthy Eating for Adults | Nutrition | CDC

12 Benefits of Healthy Eating for Adults

13 Eating to Boost Energy

14 Nutritional Psychiatry: Your Brain on Food

Be Well WA is an initiative created by the Washington State Department of Health to help everyone in Washington live healthy and make positive changes in our lives, families, and communities.

We believe well-being is for everyone, no matter your age, budget, ability, or time constraints. For interest in partnering please visit doh.wa.gov/BeWellWA.