Fill half your plate with vegetables

It's an easy rule to shop by. Buy more vegetables than you think you need; they'll get used in salads, stir-fries, soups and sides.

Prioritize whole foods over processed alternatives

Every item on this list is as close to its natural state as possible. The fewer ingredients on the label, the better. Oats, not granola bars. Chicken breast, not chicken nuggets.

Prep produce when you get home

Wash, dry, and chop vegetables as soon as you're back from the store. Prepped food is food you'll actually eat. If it's already cut, it takes 60 seconds to add to any meal.

Don't skip healthy fats

Avocado, olive oil, nuts, and fatty fish like salmon are essential for hormones, brain function, and satiety. They also make vegetables taste significantly better.

Choose whole grain versions when possible

Whole grain bread, brown rice and oats keep the whole grain, so they have more fiber than refined white versions. Look for "whole" as the first word in the ingredients.

Use Greek yogurt as a versatile base

Plain Greek yogurt replaces sour cream, adds creaminess to smoothies, works as a dip, and is one of the highest-protein dairy foods per dollar. It's on this list because it earns its place.