The Single Best Thing You Can Do for Your Health
The Single Best Thing You Can Do for Your Health
One of the questions I’ve been asked throughout my career as a registered dietitian is, “What’s the one thing I can do to be healthier?”
People are often hoping for a simple answer.
Eat this.
Avoid that.
Take this supplement.
Try this workout.
As a dietitian, my first instinct is usually to think about food. That makes sense because nutrition is what I do every day.
But after working with thousands of people over the years, I’ve learned that the healthiest thing someone can do depends on who they are. Of course.
Healthy Habits FAQ: Quick Answers
What is the healthiest habit to start with?
The best habit to start with is the one that will have the greatest impact on your current health. For one person, that may be eating more fruits and vegetables. For another, it could be becoming more physically active, quitting smoking, improving sleep, or managing stress. There is no single answer that fits everyone.
Is nutrition or exercise more important?
Both are important because they support health in different ways. Good nutrition provides the fuel and nutrients your body needs, while regular physical activity benefits your heart, muscles, bones, and overall well-being. Rather than choosing one over the other, aim to include both in a healthy lifestyle.
What should I change first to improve my health?
Start with one realistic change that addresses your biggest need. Small, sustainable improvements are often more effective than trying to overhaul everything at once. The right first step depends on your health, lifestyle, and goals.
Can one healthy habit really make a difference?
Yes. One healthy habit can be the starting point for lasting change. Small improvements practiced consistently over time can lead to meaningful health benefits and often make it easier to build additional healthy habits along the way.
I’ve worked with college students trying to make healthier choices for the first time.
I’ve worked with people whose goal was weight loss.
I’ve worked with people managing diabetes, high blood pressure, heart disease, digestive disorders, and food allergies.
I’ve worked with athletes looking to improve performance.
I’ve worked with women during pregnancy and menopause.
I’ve worked with adults in their 20s, 40s, 70s, and well into their 90s.
I’ve worked with teen boys who want to gain muscle.
The advice I give each of those people is often different because their goals, health concerns, and lifestyles are different.
There Isn’t One Answer for Everyone
If I could only give one recommendation to a college student living on convenience foods, it might be to eat more vegetables.
For someone who skips meals all day and overeats at night, it might be to eat more consistently.
For someone with high blood pressure, reducing sodium intake may be one of the most important changes.
For someone who has been inactive for years, simply getting up and walking each day could have a tremendous impact.
For someone recovering from illness, eating enough calories and protein may be far more important than worrying about eating “clean.”
For an older adult who is unintentionally losing weight, the goal may simply be to eat enough.
The point is that there isn’t a universal answer because there isn’t a universal person.
Healthy Habits That Benefit Nearly Everyone
While nutrition should always be individualized, there are some habits that consistently support better health.
Don’t smoke.
This is still at the top of the list. If you smoke, quitting is one of the most powerful steps you can take to improve your long-term health. If you don’t smoke, don’t start.
Move your body regularly.
Notice I didn’t say you have to become a runner or spend hours in the gym.
Walking counts.
Gardening counts.
Playing with your kids or grandkids counts.
Strength training counts.
The goal is to move more than you currently do.
Ideally, include both aerobic activity and muscle-strengthening activities throughout the week. Strength training becomes especially important as we age because it helps preserve muscle, maintain independence, support bone health, and improve overall function.
Eat more fruits and vegetables.
If you’ve worked with me before, you’ve probably heard me say this.
Most people simply don’t eat enough produce.
Fruits and vegetables provide fiber, vitamins, minerals, antioxidants, and countless naturally occurring compounds that work together to support health. They can help reduce the risk of many chronic diseases while making meals more colorful, satisfying, and enjoyable.
No single fruit or vegetable is magical. Variety is what matters.
Build meals instead of chasing nutrients.
It’s easy to become focused on protein, carbohydrates, healthy fats, vitamins, minerals, or whatever nutrient happens to be trending on social media.
Instead, think about building balanced meals.
Include a source of protein.
Add fruits or vegetables.
Choose whole grains when possible.
Include healthy fats.
That approach naturally provides the nutrients your body needs without turning every meal into a math problem.
The Biggest Mistake I See
One of the biggest mistakes people make is searching for the “best” diet, the “best” supplement, or the “best” superfood while overlooking the habits they practice every day.
Health isn’t built by making one exceptional choice.
It’s built by making reasonably good choices consistently over time.
You don’t need an expensive supplement if you’re rarely eating fruits and vegetables.
You don’t need a complicated detox if you’re skipping meals and living on fast food.
You don’t need to eliminate entire food groups to improve your health.
The basics still matter.
Your Best First Step May Be Different Than Someone Else’s
If you’re already physically active, perhaps your next step is improving your sleep.
If you already eat plenty of vegetables, maybe it’s time to work on strength training.
If your meals are generally balanced, perhaps managing stress or improving hydration will have a greater impact.
The healthiest change is often the one that addresses your biggest need, not the one that’s trending online.
That’s why nutrition advice should never be one-size-fits-all.
So, What’s the Single Best Thing?
If I absolutely had to give one answer, it would be this:
Focus on the next habit that will have the biggest impact on your health.
For one person, that’s quitting smoking.
For another, it’s becoming more physically active.
For someone else, it’s eating more fruits and vegetables, preparing meals at home more often, improving sleep, or managing stress.
Health is personal.
The goal isn’t to do everything at once. It’s to identify the next meaningful step and build from there.
That’s how lasting change happens.
If you’re not sure what your next step should be, that’s where individualized guidance can make all the difference. Instead of following generic advice, work with a qualified health professional who can help you identify the habits that will have the greatest impact on your health, lifestyle, and goals.
Real World Nutrition Refreshed. As nutrition science and perspectives evolve over time, older blog posts are occasionally updated and republished. This post was originally written in February 2023 and has been refreshed and expanded here.
