Each day there seems to be more and more information about what you are “supposed” to eat, but what does eating healthy really mean? Balance is the key to any healthy eating plan. Eating a variety of foods within each food group can help you get on your way to a healthier lifestyle!

Try to get a balanced diet (PDF 300KB) by eating according to My Plate and staying within the calorie range that is right for you. While following a balanced meal plan, you also want to limit your intake of saturated and Trans fat, cholesterol, sugar, and sodium. Fast food/restaurant foods, processed foods, sugary drinks, baked goods, and convenience foods tend to be higher in fat, added sugar, and sodium. Using restaurant nutrition calculators on company websites and using the Nutrition Facts label are great ways to be more aware of what (and how much!) you are eating. How much you are eating is just as important as what you are eating, so being more aware of portion size is a big part of a healthy eating plan.

Getting enough nutrients may be difficult for some people for a variety of reasons. Check with your doctor to see if you need a supplement.

Make sure you get enough of these nutrients: 

• Calcium and Vitamin D
• Calcium is one of the key factors in maintaining good bone health. Dairy products, like milk and yogurt, are good sources of calcium, as are certain fortified foods (fortified with Calcium) and some vegetables. Vitamin D helps with the absorption of Calcium and is important for healthy bones, and can be found from Vitamin D-fortified foods and some fish.
• How is your Bone Health?
• Vitamin C
• Vitamin C is an antioxidant, is needed for immune function, and helps your body heal wounds. Vitamin C also helps to increase the amount of iron absorbed from plant sources, when eaten together. Sources of Vitamin C include fruits, vegetables, and some fortified foods
• Fiber
• Getting enough fiber may help with constipation, may lower your risk for heart disease, and may help you fell full for a longer period of time. Fiber is found in a variety of foods including fruits, vegetables, and grain products (especially whole grains). Make sure to add fiber to your healthy eating plan slowly and drink enough of water throughout the day.

If your school, church, business, or other community group is interested in learning about weight loss, healthy eating and shopping, overall healthy nutrition or disease-specific nutrition (including Diabetes), take advantage of our free programs. These are led by a Registered Dietitian. Please call 574-6663 for more information.

Click here to view our entire Health and Wellness Schedule of classes (PDF)