Eat Healthy

EatEat your way to a healthier you!

At Tallahassee Memorial HealthCare we’re on a mission to make this the healthiest community in the nation. So, we’re working to equip our community with an easy way to make the best choices to prevent and manage chronic disease.

Eating healthy is one of the most important things you can do for yourself. When you’re healthy, good nutritional habits keep you feeling great and can prevent illness. Many chronic diseases suggest the use of healthy diet modifications as part of treatment.

Nutrition Basics

It is important to understand what it takes to make sound, nutritious decisions when it comes to food choices. What you eat plays an important role in chronic disease prevention and maintenance.

Eating healthy doesn’t have to be difficult! Let’s get to know the basics... We often times think that we should avoid certain foods/food groups completely, but in reality, that is not always possible nor is it recommended!
The recommendation is to eat everything in moderation and to focus on eating a variety of foods from all food groups. The USDA MyPlate guidelines help us do just that!

  • Make half your plate fruits and vegetables.
    • A serving of fruit is a whole small fruit, 1 cup 100% fruit juice, or ½ cup dried fruit.
    • A serving of vegetables is 1 cup of raw vegetables or cooked vegetables, 1 cup vegetable juice and 2 cups of raw, leafy greens.
  • Eat at least three servings of whole grains, daily (a serving is one slice of toast or half cup of rice or pasta).
  • Eat lean or low-fat sources of protein.
    • A serving of protein is one ounce of meat, poultry, or fish, 1/4 cup of cooked beans, 1 egg, 1 Tbsp peanut butter, or ½ ounce of nuts or seeds.
  •  Compare sodium, sugars, and saturated fats and choose foods with lower numbers.
  • Drink water instead of sugary drinks.
  • Switch to fat-free or low-fat (1%) skim milk.
  • Avoid oversized portions.
  • Be active your way!

Above information is based on an average. The amount of each food group you should eat depends on age, sex, and level of physical activity. Please visit: for specific recommendations based on age.

Find great tips, tools and recipes at and


Community Wellness - for community outreach presentations at your school, church, health fair or community event please contact Afaf Qasem at (850) 431-4102.

TMH Physician Partners - Metabolic Health Center - for questions regarding diabetes, lipid, or weight management counseling, please contact TMH Physician Partners - Metabolic Health Center at (850) 431-5404.

Heart Failure Clinic, Pregnancy Clinic, Neuroscience support, Kids Korner – for questions regarding nutrition services offered please contact DeAnne Bruner at (850) 431-5742.

Cancer Center - for questions regarding nutrition services offered at cancer center, please contact (850) 431-4226.

Recipes and Videos

Two Ingredient Pumpkin Muffins

Healthy Baked Apples

Oatmeal Cookies

Roasted Garlic Dip


Healthy Lunch for Kids



Thai Barbecue Chicken


Get more recipes and tips at Mindful by Sodexo

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