Putting nutrition science into practice comes down to what you put on your plate at every meal. Simple frameworks beat complex rules.

Harvard Healthy Eating Plate:

• ½ plate: Vegetables and fruits (emphasize vegetables)
• ¼ plate: Whole grains
• ¼ plate: Healthy protein (fish, poultry, legumes, nuts)
• Side: Healthy oils (olive oil primarily)
• Drink: Water, coffee, tea (limit milk and juice, avoid sugary drinks)

Practical principles:

• Eat food, not too much, mostly plants (Michael Pollan)
• Cook at home — immediate improvement in diet quality
• Make vegetables the bulk of meals
• Minimize ultra-processed foods
• Choose whole grains over refined
• Make water your default drink

The 80/20 rule: Eat well 80% of the time. Don't let perfect be the enemy of good. Sustainable consistency outperforms occasional perfection.

Reference:

Wikipedia: Healthy diet

https://en.wikipedia.org/wiki/Healthy_diet