WHAT DOES IT MEAN
TO EAT HEALTHY?

"Some succeed because they are destined to but most succeed because they are determined to." G. Clegg

People often confuse the phrases “eat healthy” and “eat proper portions.” It’s universally accepted that not eating too much at one time is one of the best things we can do for our health. What you eat, however, is just as important, and perhaps more important, than how much you eat.



Eating healthy foods in the proper portion sizes can make huge improvements in your overall health. When you make these changes, you will notice that you feel better, you have more energy and stamina, and you have more room in that favorite pair of jeans! And if that’s not enough to convince you to make some changes, you will also lower your risk of heart disease, certain cancers, type-2 diabetes, high blood pressure, and high cholesterol.

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So, what does it mean to “eat healthy”? Are you ready to make the commitment but just don’t know where to begin? First of all, become familiar with the USDA or the Harvard School of Public Health food pyramids. Both are great resources to help you make wise choices.

Know Your Food Groups:

• Protein—2-3 servings (meat, fish, poultry, beans, nuts)

• Whole Grains—6-11 servings (some breads, some pastas, brown rice, some cereals, etc.)

• Vegetables—3-5 servings (lettuce, broccoli, mushrooms, carrots, spinach, etc.)

• Fruit—2-4 servings (apples, bananas, berries, pineapple, etc.)

• Dairy—2-3 servings (milk, yogurt, cheese)

• Oils—5-6 teaspoons (olive oil, salad dressings, butter, nuts, avocado, mayonnaise, etc.)

You’ll notice that the recommended number of servings varies quite a bit, especially within the category of whole grains. The number of servings you have should depend on your activity level and the total calories you eat each day. So, for example, if you exercise a minimum of 30 minutes a day, and eat 1,600 calories a day, you choose the lower number of servings. If you're very active and/or eat 2,800 calories a day, you choose the higher number of servings.

What Constitutes A
Serving Size?

Serving Sizes for Major Food Groups

Food Group	# Servings Recommended Daily	Serving Example
Protein	2-3	2-3 oz. lean meat; ½ c. beans; 1 egg=1oz.; 1 oz. nuts
Whole Grains	6-11	1 slice bread; 1 oz. cereal; ½ c. rice
Vegetables	3-5	1 cup raw, leafy; 1/2 c. cooked; ¾ c. veg. juice
Fruits	2-4	1 med. apple/banana; 1/2c. canned; ¾ c. juice
Dairy	2-3	1 c. milk/yogurt; 1 ½ oz. natural cheese; 1 oz. processed cheese
Oils	5-6 teaspoons, total	2 T. salad dressing, 2 t. olive oil

For more comprehensive information about the data in this chart, visit www.mypyramid.gov

Now that you have the basic information about the major food groups and the recommended serving sizes, here are some quick and easy tips to help you achieve your goal to “eat healthy.”

Quick and Easy Tips to Help You Eat Healthy:

• Make your food count! Don’t waste calories on foods that provide no nutritional value.
• Start each day with a good breakfast. This will activate your metabolism for the day and give you the energy and stamina that you will need to meet your daily responsibilities.
• Eat small meals, even if it means having more meals. When you eat more than 400-500 calories at a time, your body is going to be storing some of it as fat. Reasonable portion sizes are a must!
• Chew your food well. This aids in digestion and absorption of nutrients. In addition, it helps you feel more satisfied with less food.
• Eat with intention! Don’t do other things when you eat. Don’t eat in the car and don’t eat in front of the television. Savor your food. Put your fork down between bites. Relax!
• Eat a balanced diet. Choose something from each food group at each meal. This will ensure that you get all the vitamins and minerals that you need.
• Feel free to take a daily vitamin but if you’re eating healthy foods in healthy portions, you will get what you need naturally.
• Don’t eat while stressed. If someone is doing something that stresses you out while you’re eating, stop eating and return to it later. Eating while stressed can cause serious problems with digestion and lead to overeating.
• Include 2 small, healthy snacks in your day. Have a small handful of almonds or a container of low-fat yogurt with 1/3 c. granola, or 2 T. of peanut butter on an apple. Make your snacks count. They’re just as important as your meals.
• Drink plenty of water. Recent research indicates that large amounts of water may not provide the dietary benefits that we once thought, but everyone agrees that it does no harm, and water IS filling.
• Give up your sodas, yes…even diet, or limit yourself to one a day or special occasions. To read how diet sodas sabotage your weight loss efforts, click here.
• Eat foods in their natural state, as much as possible. Foods that are processed tend to lose some of their nutrients.
• Avoid foods high in sodium.
• Avoid fast food! Sure, most fast food restaurants today have “healthier” choices but that’s a relative term.
• And finally, make it a habit to eat healthy on a regular basis. Save your favorite foods that aren’t necessarily healthy options for special occasions. Eating anything in moderation will help you keep your weight down; but eating healthy foods on a regular basis will provide you with lasting health benefits.

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