Central District Health Dept

Tips for Healthy Eating

Why it matters

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Healthy eating helps you live longer and lowers your risk of heart disease, diabetes, and obesity. It also helps manage chronic conditions.

Key Tips:

• Fruits & Vegetables: Aim for a variety—fresh, frozen, or canned. Try new fruits and vegetables weekly. Choose options without added sugar or salt.

• Calcium-rich foods: Include fat-free or low-fat milk, yogurt, fortified soy drinks, and canned salmon or sardines. Vitamin D helps your body absorb calcium.

• Protein: Choose lean meats, poultry, seafood, eggs, beans, nuts, and soy products. Bake, grill, or sauté instead of frying.

• Comfort foods: Enjoy in moderation. Eat smaller portions, try healthier versions, and save high-calorie treats for special occasions.

Tools & Resources with Cool Features:

• MyPlate (USDA): Interactive plate visuals let you drag and drop foods to see if your meals are balanced.
• CDC Healthy Eating Tips: Offers quick, practical tips and sample meal ideas that are easy to try at home.
• Dietary Guidelines for Americans: Provides science-backed nutrition advice and clear examples for all ages.
• American Heart Association – Healthy Eating: Has heart-healthy recipes and meal planning tips with easy substitutions for fats and sugars.
• NIH/NIDDK Nutrition & Healthy Weight: Includes tools to set personal goals for healthy weight and balanced nutrition.
• Nutrition.gov: Combines USDA resources in one hub with interactive quizzes, meal plans, and videos.