Nutrition Basics

Tips for Balanced Eating
  • Try to get a balanced diet (PDF) by eating according to My Plate and staying within the calorie range that is right for you.
  • 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 because they tend to be higher in fat, added sugar, and sodium.
  • Monitor what you are eating using restaurant nutrition information and nutrition facts labels.
  • Remember, 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.


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), call 574-6663 for more information. Click here to view our Healthy Hometown Class Schedule (PDF).



Make sure you get enough of these nutrients:

  • Calcium
    • Calcium is one of the key factors in maintaining good bone health. Dairy products, like milk and yogurt, and some vegetables are good sources of calcium.
  • Vitamin D
    • Vitamin D helps with the absorption of Calcium and is found in some vegetables and fish.
  • Vitamin C
    • Vitamin C is an antioxidant. It is needed for immune function and helps your body heal wounds. Vitamin C also helps to increase the amount of iron absorbed from fruits and vegetables.
  • Fiber
    • Getting enough fiber can help with constipation, may lower your risk for heart disease, colon cancer, 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).

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.

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