About 40 percent of adults in the U.S. have obesity, which is similarly common among men and women, according to the Centers for Disease Control and Prevention (CDC). Obesity, defined as having a body mass index (BMI) score of 30 or higher, increases the risk of serious health issues, including diabetes, heart disease, and sleep apnea. Although a variety of factors, such as genetics and medications, can contribute to obesity, making thoughtful meal choices is one accessible way to support health and manage weight.

If your goal is to lose weight or eat more healthfully, meals that focus on vegetables, lean protein, and whole grains are a great starting point. For example, plant-based recipes — like those featuring quinoa, sweet potatoes, black beans, and fresh veggies — can be both satisfying and nutritious.

This article provides practical information about balanced nutrition and offers six flavorful recipes that make healthy eating more approachable and enjoyable.

Eating Habits and Health

Losing weight isn’t just about cutting calories — it’s about adopting a sustainable and balanced approach to eating. Changing your diet is a key part of creating a healthier lifestyle, and as your eating habits change, your body adapts too. A nutritious diet may also help boost your mental health and influence how you experience food. Research shows that diets high in sugar or fat can impair taste and smell over time, potentially affecting food choices and contributing to overeating.

One member of MyObesityTeam asked, “Does anyone have information on plant-based diets?” Learning more about plant-based diets can be a great way to discover nutrient-rich meals that are satisfying and flavorful. For example, recipes featuring quinoa, sweet potatoes, and vegetables provide essential nutrients while being delicious and easy to prepare. Mediterranean-inspired dishes or high-protein, low-calorie meals can also offer variety and help make weight loss feel less overwhelming.

Healthy Meal Guidelines

It’s important to remember that what works for one person may not work for another. Experimenting with different foods and approaches can help you discover what feels best for your body and your goals. Adjusting your eating habits can also help address some invisible symptoms of obesity, such as fatigue and joint pain, and may even improve life expectancy.

Reducing overall calorie intake is a cornerstone of weight loss, but it’s not just about eating less — it’s also about making smart, satisfying food choices. Certain foods can help you feel fuller without adding a lot of calories, making it easier to stay on track. Consider these general characteristics of a healthy diet:

• Low fat — Fats are calorie-dense, meaning they pack more calories per gram than carbohydrates or proteins do. Some diets focus on decreasing fat intake to promote weight loss.
• Low carb — Carbohydrates influence levels of insulin (a hormone that helps your body use sugar for energy), which is particularly important for people managing diabetes or excess weight. Reducing carbs helps the body burn fat for energy through a process called lipolysis. Consider replacing carb-heavy side dishes with options such as zucchini noodles, cauliflower rice, or bell peppers to support blood sugar control.
• High fiber — Fiber is a complex carbohydrate. Your body breaks fiber down more slowly, which leaves you feeling fuller longer. Plentiful in foods like black beans, sweet potatoes, and green beans, fiber also supports gut and heart health.
• Less sugar — Added sugars can increase calorie intake without providing much satisfaction, often leading to overeating. Replace sugary snacks with naturally sweet options like fruit, and enhance flavor with lime juice and spices instead of high-sugar sauces.
• Adequate protein — Protein is crucial for preserving muscle mass, especially as you age. This nutrient helps manage hunger by both boosting levels of appetite-reducing hormones and lowering hunger-promoting hormones. Include lean proteins like beans, fish, skinless chicken, or lean beef in your meals.

Getting started with a healthier eating pattern can feel overwhelming, but there are countless delicious and nutrient-rich recipes to explore. To help you begin, here are six simple recipes tailored to different dietary approaches.

1. Chicken Soup With an Italian Flair

This Atkins recipe for Italian chicken soup is low in carbohydrates, making it a great option for low-carb or ketogenic eating plans. If you’re avoiding gluten, check labels to make sure your chicken and any seasonings, marinades, or sauces are gluten-free, because gluten can sometimes be hidden in these ingredients. For a dairy-free version, simply skip the cheese.

2. Spring Rolls as Salad To Go

Spring rolls provide a convenient, portable way to enjoy a salad with added protein. This recipe for spring rolls from Allrecipes is naturally low in fat and can easily be made gluten-free by ensuring the rice-based ingredients are gluten-free. Feel free to customize — swap the shrimp for another cooked protein like chicken, pork, or tofu. Pair these rolls with a low-fat dipping sauce, if you’d like.

3. Protein-Rich One-Pan Meal

This high-protein, low-carb recipe from Recipe Runner checks several boxes for nutritional needs. Featuring ground turkey but also loaded with vegetables, this skillet meal offers a good amount of fiber to support digestion. The recipe is naturally gluten-free and can easily be made dairy-free by skipping the cheese.

4. Fiber-Rich Mediterranean Mix

Mediterranean-inspired recipes, like this colorful salad from Two Peas & Their Pod, showcase plant-based ingredients that are rich in fiber. This type of diet has been shown to improve heart health and support weight loss. This dish stars quinoa, but high-protein whole grains such as farro, millet, and sorghum also work well.

5. Simple Sweet Potato

It doesn’t get much simpler than this recipe from Love and Lemons — just one main ingredient, plus toppings of your choosing, for a meal that’s loaded with fiber and low in calories. The recipe below calls for a single sweet potato, but make as many as you need to feed your family or friends or to freeze for a fast meal later.

6. Easy Vegan Tacos

This recipe from The Simple Veganista supplies plenty of fiber, provides a good amount of plant-based protein, and is low fat. With beans as the primary protein source, these tacos are a perfect fit for vegan and vegetarian diets.

Work With Your Doctor

Changing your eating habits can be challenging, but finding what works best for you and supports your health goals is worth the effort. It may take some time and experimentation. Talking with your doctor is a great place to start. They can offer guidance and connect you with resources tailored to your health goals.

Talk With Others Who Understand

On MyObesityTeam, the social network for people with obesity and their loved ones, more than 56,000 members come together to ask questions, give advice, and share their stories with others who understand life with obesity.

Have you made dietary changes to help reach your health goals? Do you have any favorite recipes? Share your thoughts in the comments below, or start a conversation by posting on your Activities page.