Eating healthy can seem difficult. Counting macros, meal prep, intermittent fasting — it can be a lot. 
But learning how to fuel your body can make choosing the best foods easier. 

This is called food literacy. Just as you learned to read, you have to learn how to make healthy food choices. Learn how to get started understanding food and its effect on health. 

How can I increase my food literacy? 

Look for resources. Talk with your doctor or provider if you have questions about what you should eat for your health concerns. 

Some health conditions require specific diets. You should always consult with your health care provider before making changes. 

When searching for information online, be sure to look for trusted, factual websites. Be wary of health fads.

A good rule of thumb is to check .org, .gov or .edu websites. These are from nonprofits, government agencies or educational institutes. They can be more reliable than .com or .net sites.  

Why does diet matter? 

The food you eat affects your entire body. Gut health can affect your overall health, from your digestion to your brain and your heart to your immune system. 

Learning how to fuel your body and maintain a healthy lifestyle can lead to better outcomes. 

How can I make healthy changes? 

Maybe it seems easy enough to eat more vegetables and fruits. But doing so in practice can be challenging. This can be especially true if you’re on a budget or don’t have a lot of free time. 

Eat more vegetables, and pay attention to how you prepare them. Adding lots of butter or cream defeats the purpose. 
Simpler is better. 

You hear about different diets — Mediterranean, keto, paleo, etc. But healthy foods are whole foods. This means fruits, vegetables and whole grains. 

You don’t need a complicated plate for it to be healthy. A simply prepared protein paired with roasted vegetables and fruit for dessert is a simple way to eat healthy. 

Certainly, you can find more complex recipes*, but when in doubt, keep it simple. 

Just because something is healthy, it doesn’t mean you can have unlimited portions. This can be especially true for people with diabetes. 

Can I just cut out unhealthy foods? 

Your body needs food. Food is fuel. Cutting out and limiting whole groups of food may not be the right solution for you. 

This is where talking with a doctor, nurse, dietitian or health coach can be helpful. He or she can help you find the right foods to fuel your body. Food literacy is about figuring out what foods you need: 

• Learn about nutritious foods* for every stage of life.  
• Learn about portion sizes* that will help you control your blood sugar or keep you satiated. 
• Learn what foods will help you lower your blood sugar or blood pressure. 

Everybody is different. It may take some time for you to find the foods and the methods that work with your lifestyle. 

Where can I start? 

Learn how to read nutrition labels*. The labels can help you make healthy choices by breaking down nutrients and calories per serving. 

Remember that you may need to pay attention to different aspects of the label, depending on your health concerns. For example, people with diabetes may be most concerned with carbohydrates, while people with high blood pressure may be more focused on sodium. 

Picking nutritious and healthy foods can be as simple as this:

• Start with one or two small changes. 
• Get enough fiber to feel full. 
• Stick to the serving size. 
• Opt for nutritionally dense foods. 
• Limit processed foods. 
• Skip fad diets that may work for short-term weight loss but are hard to maintain. 
• Try new foods. 
• Eat for health.  

What should I do about dining out? 

If you’re following a healthy diet at home but struggle when you go to restaurants, then consider picking something from the menu that you would make at home. 

Look at the menu to plan before you go. Know what you want to order. Look for healthy swaps, such as grilled foods instead of fried. 
Use nutrition information, where provided, to select the best option. 

How should I shop for groceries? 

Shop around the perimeter of the store. This helps avoid the more processed foods in the middle aisles. On the edges, you’ll find the fresh fruits and vegetables and whole grains. 

How can I help my kids learn more about healthy eating? 

The best thing parents can do is to be good examples for their kids. Showing your kids how to try new foods is important. Keep putting the foods in front of them and encourage them to try them. 

How can I learn more? 

Here are some helpful resources so you can continue learning about healthy choices. 

• My Plate* — Use this replacement to the food pyramid to balance your plate.
• My Plate for Kids* — These tools help kids learn early.  
• Diabetes Food Hub* — Free recipes from the American Diabetes Association^® offer healthy ideas even if you don’t have diabetes. 
• How To Eyeball a Serving of Carbs* — Learn how to keep your carb intake under control.

But what if I feel overwhelmed? 

Start with one small change. You don’t have to change everything all at once. 

Maybe that means you eat a vegetable at every meal or swap dessert for fruit. Give up the sugary beverages for more water. Whatever seems easiest to you, start there. 

Choosing one small change will help you feel confident as you make more changes to your lifestyle. You can build on your new habits from there. 

Continue to learn and you’ll change your lifestyle instead of just dieting. Food literacy is about small building blocks over time. Give yourself a few months with one change and then add another. Small changes have a big impact over time. 

What’s one life hack I can make now? 

Keep your favorite fruit on hand. If you like bananas or apples or grapes, stock them in your house instead of sweets or snacks. This makes it easy to grab a bite when you may have a craving. And you know it will be a healthy choice. 

How can my health insurance help? 

Many of our members have access to health coaches who can lead them to resources or information about healthy eating options. Members with chronic conditions may have a case manager. These are mostly nurses or health care professionals who can help you understand the best options for your needs. 

Some members may have access to other health programs, such as My Health Novel^℠, a resource to find tools for your health goals. You can learn what resources are available to you through our online portal, My Health Toolkit^®. Look for resources under Wellness Programs. 

*These links lead to third-party websites. Those organizations are responsible for the contents and privacy policies on their sites.

The American Diabetes Association is an independent organization that provides health information you may find helpful.