Key Takeaways

• A healthy diet should include high-fiber, starchy carbohydrates as the foundation of each meal.
• Eating at least five portions of fruits and vegetables daily supports long-term wellness and balanced nutrition.
• Including two portions of fish per week, especially oily fish like salmon, provides essential omega-3 fats for heart health.
• Reducing saturated fat, sugar, and salt intake helps lower risks of heart disease, obesity, and high blood pressure.
• Reading food labels carefully empowers individuals to make smarter choices and maintain sustainable eating habits.

Brian Black, a former law enforcement leader and community services executive from Maywood, Illinois, has worked across public safety, ministry, and nonprofit programs. Over a 15?year career beginning in 1997, he served on the Village of Maywood police force, ultimately rising to deputy chief and teaching as an adjunct in Triton College’s Criminal Justice Administration program.

After retiring in 2012, Mr. Black transitioned to New Life Community Ministries as COO, helping supervise a daycare, private school, and after-school food program. In 2018 he became a fatherhood-in-action facilitator with The Salvation Army, coordinating a 40?hour parenting and relationship component and collaborating with financial education and employment readiness providers.

Since 2019 he has led BMB270 Company, LLC as CEO, while remaining active in community engagement, including a decade as a community liaison in law enforcement and membership in the FMA Ministerial Alliance. This background informs his perspective on practical nutrition.

A Few Tips for a Healthier and More Nutritious Diet

According to a Consumer Food Insights Report from 2025, the typical American adult maintains an unhealthy diet. Many factors contribute to the lack of nutritious, well-balanced diets throughout the United States, but approximately 70 percent of Americans responding to a Pew Research Center survey said that the increased cost of healthy food in recent years has hindered their efforts to improve their diets. While individuals may find it challenging and overwhelming at times, a few tips can make it easier to develop and maintain a healthier diet.

High fiber, starchy carbohydrates should serve as the foundation of a healthy, nutritious diet. Research suggests that these foods, which include potatoes, rice, and pasta, should comprise roughly one-third of a person’s diet. Individuals should prioritize high fiber and wholegrain options, such as brown rice and wholegrain pasta. Each meal should consist of at least one starchy food.

Americans may believe that starchy foods contribute to weight gain, but in reality, carbohydrates contain less than half the calories of fat. That said, individuals must be wary of added fats, such as those found in rich, creamy sauces, when eating pasta.

When it comes to fruit and vegetables, Americans should strive to adhere to the 5 A Day strategy, which refers to the recommendation that adults consume a minimum of five portions of varied fruits and vegetables daily. A glass of fruit juice can help keep up with this recommendation, though adults should avoid drinking overly sugary fruit drinks.

Many adults can benefit from introducing more fish to their diets. Fish represent a reliable source of protein, vitamins, and minerals. Ideally, a person should eat two portions of fish per week, including oily fish such as salmon, trout, or herring. Oily fish contain high volumes of omega-3 fats, which reduce the risk of heart disease, the leading cause of death in the US. Non-oily fish, meanwhile, range from tuna to haddock. If a person is purchasing canned or smoked fish, they should check the salt content.

Developing and maintaining a more nutritious diet also involves removing unhealthy foods. Too much saturated fat, for example, can lead to elevated cholesterol levels and, ultimately, heart disease. Men should consume no more than 30 grams of saturated fat per day, compared to about 20 daily grams for women. Common sources of saturated fats include butter, cuts of meat, hard cheese, and desserts, such as cakes and pies.

Sugar poses an even larger threat to American health. The typical American consumes more than 20 teaspoons of added sugar each day, according to the Yale Health Center, while the American Heart Association recommends no more than nine daily tablespoons of sugar for men and six for women. Too much sugar can cause tooth decay and obesity, the latter of which can trigger an array of health complications. Increased sugar intake among the overweight and obese can lead to diabetes.

Americans should also remove salt from their diets whenever possible. Researchers have linked excessively salty diets with high blood pressure, heart disease, and stroke. Many foods contain surprising levels of added salt, from breakfast cereals to breads. Americans must consult food labels and attempt to eat no more than six grams of salt, or about one teaspoonful, each day.

About Brian Black

Brian Black served on the Village of Maywood police force for 15 years beginning in 1997, advancing to deputy chief and teaching as an adjunct at Triton College. After retiring in 2012, he became COO of New Life Community Ministries, supporting childcare and education programs, including an after-school food initiative. In 2018 he worked with The Salvation Army as a fatherhood-in-action facilitator, coordinating a 40-hour parenting and relationship component and partnering with service providers.

Since 2019 he has led BMB270 Company, LLC as CEO. He is a member of the FMA Ministerial Alliance and previously served a decade as a community liaison in law enforcement.

FAQs

What are some simple ways to start eating healthier?

Begin by increasing your intake of whole grains, fruits, and vegetables while cutting back on sugar, salt, and saturated fats.

How many portions of fruits and vegetables should I eat daily?

Adults should aim for at least five portions of varied fruits and vegetables every day for balanced nutrition and improved health.

Why are oily fish important in a healthy diet?

Oily fish such as salmon or trout contain omega-3 fatty acids that help reduce the risk of heart disease and improve overall cardiovascular health.

How much salt and sugar should I consume each day?

Limit salt to about six grams per day and keep added sugar below nine teaspoons for men and six for women to maintain a healthy balance.

Who is Brian Black?

Brian Black is a former law enforcement leader and community services executive from Maywood, Illinois, who now advocates for practical nutrition and healthy living based on his extensive background in public service.