Nutrition

Good nutrition is an important part of leading a healthy lifestyle, and your food choices each day affect your health. By taking steps to eat healthy, you’ll be on your way to getting the nutrients your body needs to stay healthy, active, and strong. Making small changes in your daily nutrition habits can go a long way, and it’s easier than you think!

nutrition

To get started, you can do the following:

Use the Healthy Eating Plate as a guide for creating healthy way to eat and to help you make the small changes you need to eat more balanced meals: (Insert Healthy Eating Plate image)

  • Make most of your meal vegetables and fruits – ½ of your plate:

Aim for color and variety, and remember that potatoes don’t count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar.

  • Go for whole grains – ¼ of your plate:

Whole and intact grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta—have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains.

  • Protein power – ¼ of your plate:

Fish, chicken, beans, and nuts are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage.

  • Healthy plant oils – in moderation:

Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that low-fat does not mean “healthy.”

  • Drink water, coffee, or tea:

Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day.

  • Stay active:

The red figure running across the Healthy Eating Plate’s placemat is a reminder that staying active is also important in weight control.

Combined with physical activity, your nutrition can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and type 2 diabetes), and improve your overall health.

Healthy eating plate

Tips

How to Eat Healthy

Nutrition: Tips for Improving Your Health

Building your healthy diet

Food as fuel for the brain

Resources

My Health OC

Choose My Plate:  A reminder to find your healthy eating style and build it throughout your lifetime

Diet and Nutrition Tips for WomenEating Right to Look and Feel Your Best at Every Stage of Life

Healthy Food for Kids: Easy Tips to Help Your Children and Teens Eat Healthier

Emotional Eating: How to Recognize and Stop Emotional and Stress Eating

Dietary Guidelines for Americans: To help Americans make healthy food and beverage choices and serve as the foundation for vital nutrition policies and programs across the United States.