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: choosemyplate.gov for specific recommendations based on age.
Find great tips, tools and recipes at ChooseMyPlate.gov and EatRight.org
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.
Healthy Lunch for Kids
Thai Barbecue Chicken
Get more recipes and tips at Mindful by Sodexo