“Healthy eating” can look different for everyone. One of the most important tips you need is to eat a balanced, nutritious diet. Doing so can help you prevent conditions like heart disease and diabetes.

Healthy eating can also allow those people with chronic diseases to manage their illnesses. The ultimate goal is to establish a pattern of eating foods and drinks that supply you with the necessary nutrients to maintain your overall health.

1. Start Slow

Chances are you will not know everything about healthy eating when you are just starting: There’s a lot to learn, after all.

Trista Best, LD, a registered dietitian at Balance One, advised that you start slowly. One or two small changes to your diet at a time is a surefire way to not overwhelm you.

You can also do the same thing by trying new foods. “One approach is to try a new vegetable each week,” Best told Health. “Pick a vegetable you’ve never tried before and research a new recipe to integrate into a meal. If you do this each week, or even just once a month, you’ll end the year with several new healthy foods and recipes you didn’t know you liked before.”

2. Log Your Intake

You might find you are eating less healthfully than you intend to. One way to be more mindful about your food choices is to put your pen to paper.

“Write down your reasons for wanting to eat healthily—lose weight, lower cholesterol, increase energy, improve moods—and read your list every day,” Lisa DeFazio, RD, a registered dietitian based in California, told Health. “Track your intake with an app like MyFitnessPal to make sure you are getting all the nutrition you need.”

You might be surprised by what you learn when you take the time to record what you eat. Talk to a healthcare provider or get a referral to a dietitian to figure out what your ideal intake should be.

You can also get a primer from the U.S. Department of Agriculture (USDA)’s MyPlate plan. This personalized food plan, based on age, sex, height, weight, and physical activity level, shows what and how much to eat.

3. Eat Fewer Ultra-Processed Foods

Premade foods can be convenient, especially if you have to balance work, family, and other obligations. However, ultra-processed foods have been shown to reduce the nutritional quality of diets and increase the risk of obesity. Examples include store-bought cookies and sugary breakfast cereals.

Multiple portions in one package or harmful ingredients make it hard to control your food intake. “Ultra-processed foods are highly processed and designed in such a way that they’re very easy to overeat,” Summer Yule, RD, a registered dietitian, told Health.

Planning meals can help jumpstart your decisions to eat better. Make it your default to consume whole foods and meals that you prepare yourself. It might become easier over time to eat more nutritious foods.

This suggestion of eating fewer ultra-processed foods does not include items like chopped and frozen vegetables, canned beans, or shelled pistachios. These foods have been processed, but they are still whole foods. It’s also okay to enjoy processed snacks every now and then in moderation.

4. Eat More Plants

Research has shown that vegetarians have higher levels of healthy fats, antioxidants, and anti-inflammatory compounds in their bodies than non-vegetarians. This is likely because vegetarians consume more plant-based foods.

Eating a more plant-based diet may be one way to start eating healthier. You do not have to go vegan or vegetarian to reap the benefits. The flexitarian diet is primarily a vegetarian diet but includes the occasional animal protein.

Try making one of your favorite meals plant-based by changing some of the ingredients. You may find that not only are you eating healthier with this approach but also that you’re trying new foods.

5. Balance Your Plate

Another way to start eating healthier is to think in terms of what’s on your plate. It’s important to eat a variety of foods, but certain ones play a significant role in your diet at every meal.

Fruits and vegetables should make up half your plate. DeFazio also recommended having lean protein on your plate. Aim for 1 ounce of nut butter, turkey bacon, cottage cheese, or an egg at breakfast. Protein should be about a quarter of your plate during lunch and dinner. Reach for 3-4 ounces of tofu or fish. Three ounces is about the size of a deck of cards.

6. Make Sensible Swaps

Some foods are best consumed in moderation, such as ones high in added sugar or sodium. It’s also important to eat white flour in moderation. White flour is found in many baked goods and bread.

Swap out a significant amount of it (or other simpler carbohydrates) for whole grains or vegetable alternatives. You can use cauliflower rice instead of white rice or legume pasta instead of white flour pasta. These swaps help you eat more nutritious foods.

You can also swap out mayonnaise for mustard and use spiralized vegetable noodles for your pasta. Consider switching sodas for sparkling water or olive oil for butter.

7. Try Volume Eating

Looking for a way to eat healthy that does not involve counting calories or a restrictive mindset? Research has found weight loss benefits of volume eating.

“Volume eating is a fascinating concept to eating a balanced, nutrient-dense, low-calorie diet pattern without sacrificing hunger,” said Best. “Essentially, the consumer eats large volumes of food that are low in calorie density.”

8. Don’t Ditch the Carbohydrates and Fats

The belief that these carbohydrates and fats are “bad” for you has become prevalent, but this is not the case. Carbohydrates are your body’s main source of energy, so it’s important to eat plenty of them. Opt for whole grains, such as brown rice, oatmeal, and whole-wheat pasta.

Make sure you also have a serving of healthy fats like nut butter, avocado, or olive oil at each meal. Healthy fats can decrease your risk of heart disease, hardening of the arteries, and stroke. They also lower your blood pressure, triglycerides, and low-density lipoprotein (LDL) cholesterol.

9. Boost Your Water Intake

You also want to make sure you are drinking healthier. Drinking enough water helps you regulate your temperature, process waste, and protect your spine and joints.

Make sure you are getting enough water each day. You may add lemon to a glass of water or eat foods high in water content.

You can also swap out soda for water. Moderation is key with sugar-sweetened beverages due to their added sugar content. They have also been shown to increase the risk of diabetes, weight gain, and gout.

10. Set Yourself Up for Success

One of the reasons it can be hard to start eating healthy is that it takes time and energy. That’s why convenient foods are so tempting, especially when you are swamped or low on energy. Keep fruits, lean proteins, legumes, nuts, seeds, and vegetables stocked in your kitchen if possible.

Try going the sheet pan meal prep route. You can prepare lean protein and vegetables beforehand and store them in the fridge, then throw them on a sheet pan and into the oven. All these options are a convenient way to have a healthy, delicious dinner on weeknights.

A Quick Review

Eating healthy is important, but it can be difficult to know where to begin. There are several changes you can make when on your journey to healthy eating. Try being mindful of what you eat and swapping out food and beverage options.

Start slow in making these and other adjustments and find ways to set yourself up for success. Ask a healthcare provider or mental health specialist for guidance if have difficulty eating healthy.