Back to Basics: 4 Essential Foods That Make Up a Healthy Diet

If you’re confused about what makes a healthy diet, you’re not alone. It can be dizzying to keep up with social media, headlines, and people claiming different fad diets to be the best.

Let’s put the gimmicks aside and focus on the basics. Nearly every expert-approved diet focuses on many of the same building blocks.

What are the fundamentals of a healthy diet?

In general, the basics of a healthy diet include carbohydrates, protein, and fat. And given that we need it for our survival, water is also an important part of a healthy diet.

There’s a lot of noise around what’s considered the best diet — but it doesn’t exist. Aside from your health, factors like your culture, budget, and preferences affect what’s sustainable for you. What foods are available in your area and how long it takes to prepare them are also things to consider.

Let’s take a closer look at the four fundamentals of a healthy diet and the types of foods that come up within these categories.

1. Water

About 45% to 75% of your body weight is made of water. Among many important roles, water helps move nutrients around the body and removes toxins from the body. So, make sure to drink the right amount for you. Having clear to a pale-yellow urine color is a sign you’re getting enough water.

2. Carbohydrates

Carbohydrates are one of three macronutrients (nutrients needed in large amounts). They give you energy along with vitamins and minerals that fuel your body. Fruits, vegetables, and whole grains are the most nourishing carbohydrates.

3. Protein

Foods high in protein are important for strength and maintaining muscle mass throughout life. This macronutrient is available in both animal and plant foods.

If you eat protein from animal products, focus on:

• Lean red meat (like 93% lean beef and pork loin)

• Poultry (like chicken, skinless turkey, or quail)

• Greek yogurt

• Kefir (fermented dairy beverage)

• Cheeses (like feta, ricotta, or sheep milk cheese)

• Eggs

• Fish that are high in omega-3 fatty acids (like salmon, sardines, and trout)

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If you are vegetarian or vegan, plant-based protein options, include:

• Nuts (like walnuts, almonds, and Brazil nuts)

• Nut butters

• Seeds (like hemp, sesame, and chia)

• Soy products (like tofu and tempeh)

• Legumes (like edamame, chickpeas, and lentils)

• Grains

4. Fats

Fats are another macronutrient that the body depends on for healthy cells and reproduction. Of the different types of fat, unsaturated fats are associated with better heart health. They’re found in:

• Oily fish

• Nuts

• Seeds

• Certain plant oils (like olive, avocado, and walnut)

• Avocados

What foods and drinks should you limit in your diet?

Part of maintaining a healthy diet also involves knowing which foods to eat less of. They can be broken down into the following four categories.

1. Trans fats

This type of fat is considered to be the most harmful given its link to heart problems. They’re found in many ultra-processed foods, such as in hydrogenated or partially hydrogenated oil, margarine, and shortening. Since your body doesn’t need this nutrient, it’s best to avoid it.

2. Saturated fats

Found commonly in red meat, butter, and fried food, these fats are also associated with a higher risk of heart disease. These foods also tend to be higher in salt, which can raise your blood pressure.

The Dietary Guidelines for Americans recommend less than 10% of your total calories to come from saturated fat. So if you eat a 2,000-calorie diet, this means you should eat less than 200 calories worth of saturated fat. Since every gram of fat offers 9 calories, this amounts to about 22 g of saturated fat per day.

3. Added sugar

A diet high in sugar is linked to heart disease, diabetes, and many other health issues. Many refined carbohydrates — like cakes, cookies, and crackers — have sweeteners added to them. 

The current dietary guidelines advise people ages 2 and older to keep sugar to less than 10% of their total daily calories.

As with saturated fat, the daily limit for added sugar is also around 200 calories if you eat 2,000 calories in a day. But since each gram of sugar contains 4 calories, this is the same as about 50 g of added sugar. Keep in mind, this does not refer to the sugar naturally found in fruit.

4. Alcohol

Although it is widely believed that red wine may offer health benefits, research continues to find various health risks linked to alcoholic beverages. If you drink alcohol, no more than 2 drinks per day for men and 1 drink per day for women is recommended. One drink is the same as:

• 12 oz of beer

• 5 oz of wine

• 1.5 oz of hard liquor, like vodka, tequila, or whiskey

What should you watch for before trying a trendy diet?

It’s natural to be curious about the diet that everyone’s talking about. Here are some signs to check for when considering if a diet is healthy and sustainable for you:

• It gives you enough calories to maintain your activity level or your personal goals. Online calculators can estimate this for you.

• It emphasizes the staples of a healthy diet, like fruits and vegetables, whole grains, and lean protein.

• The diet allows you to align with your personal needs and preferences.

• Following the diet doesn’t take too much time to manage or leave you thinking about healthy eating constantly.

• The cost of foods that you eat on the diet are within your budget.

How to know if your diet isn’t working for you

When trying a new diet, make sure it’s the right fit for you and doesn’t cause you to have a reaction. If you experience hives, swelling, or itching — particularly around the mouth — these may be signs of a food allergy. Similarly, if you experience bloating, diarrhea, or constipation, it could mean you’re sensitive to something in your diet.

Everybody responds differently to food, so finding a diet that helps you feel your best might take some trial and error. The most important factor is how you feel. If you feel tired or low often, it may help to look closely at what you’re eating.

Most importantly, following your diet shouldn’t feel like a chore or a punishment. Feeling grumpy or deprived are also signs that diet might not be working for you.

If you’ve got the diet basics down and still don’t feel well, talk to your healthcare provider or a registered dietitian.

Why trust our experts?

Written by:

Candace Nelson, MS, CN

Candace Nelson, MS, CN, is an award-winning journalist specializing in health and condition care. She is passionate about preventing chronic conditions.

Edited by:

Samvida Patel, MNSP, INHC

Samvida Patel, MNSP, INHC, is a health editor at GoodRx. She is a nutritionist and integrative nutrition health coach with over 8 years of experience in health communications.

Reviewed by:

Karla Robinson, MD

Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

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