Nutrition & Wellness What is nutrition? Nutrition refers to providing your body with the food you need for growth and health. While you might feel like you hear about new diet fads frequently, eating a healthy diet is really all about balance. Eating a well-balanced diet is key to living a nutritious and healthy lifestyle. What does a healthy diet consist of? Vegetables and fruits of all colors Grains (whole grains like whole wheat bread or brown rice are healthier)BreadPastaRice Cereal Oatmeal Dairy (aim for fat-free and low-fat) Milk Yogurt Cheese Butter Protein Seafood Chicken Beef Eggs Nuts How much of these foods should I be eating? The United States Department of Agriculture depicts the recommended servings of food groups in this food pyramid below: This tool shows you a quick way to measure serving sizes with your hand: https://idph.iowa.gov/Portals/1/Files/WIC/svg_size_engligh.pdf What foods should I be avoiding? As mentioned before, eating healthy is all about balance. If you’re craving chocolate or soda, it is okay to indulge yourself once in a while. However, it is important to exercise self-control. Here is a list of foods that should be limited: Foods with added sugars Cookies, cake, ice cream, soda Foods with high sodium (salt) Canned foods, processed meats, frozen dinners Foods with high saturated fats (bad fats) Pizza, burgers, fried foods, chips If you are struggling with switching to healthier options, here are some easy ways to start: https://health.gov/sites/default/files/2019-10/DGA_Shift-to-Healthier-Choices.pdf How else can I lead a healthy lifestyle? Nutrition and exercise go hand in hand. The key to leading a healthy lifestyle is aiming to achieve a healthy body through the combination of diet and physical activity. The recommended amount of physical activity every day is 60 minutes. You can get those 60 minutes of exercise in many ways: Aerobic exercise Walking Running Dancing Strength exercise Lifting weights Using a resistance band Balance exercise Balancing on one foot while doing tasks Walking heel to toe around the house Tai Chi Flexibility exercise Stretches Yoga Pilates Additional nutrition resources Healthy Eating Tips to Try for National Nutrition Month: https://www.cdc.gov/nccdphp/dnpao/features/national-nutrition-month/index.html A Tool to Help Control Portion Size: https://www.nhlbi.nih.gov/health/educational/wecan/eat-right/portion-distortion.htm Dietary Guidelines and How to Correctly Read Food Labels: https://www.eatright.org/food#Nutrition Ways to Cut Calories in your Meals: https://www.cdc.gov/healthyweight/healthy_eating/cutting_calories.html Healthy Recipes for a Healthier You: https://www.cdc.gov/healthyweight/healthy_eating/recipes.html