Nutrition Basics

Eat well, feel great

Why is a Healthy Diet So Important?

Prevent Disease Risks

Did you know that many chronic diseases are preventable?    

  • Heart Disease
  • Strokes
  • Diabetes
  • Cancer

Healthy nutrition can reduce the risk of developing many preventable diseases!  Nutrition is a cornerstone of health.

Feel Great!

People with chronic diseases often suffer from a reduced quality of life.  Eating healthy leads to being fit and feeling better.

It Tastes Good!

What is surprising to some, though, is just how enjoyable healthy eating can be.

What and How much is Considered Healthy?

Whole Grains and Starch, 5-6 servings per day of the following:

  • Whole wheat/ grain bread
  • Whole wheat/ grain pasta
  • Brown rice
  • Sweet potatoes or yams

Fruit and Vegetables, 4-5 servings of each per day of the following:

  • High fiber fruits:
    • Blackberry, raspberry, currants
    • Apples
    • Mango
    • Persimmon
    • Avocado
  • Vegetables:
    • Asparagus
    • Broccoli
    • Greens
    • Cauliflower
    • Carrots
    • Mushrooms
    • Cabbage
  • A quick and easy way to incorporate more fruit and vegetables is to make a smoothie. Add a combination of fruits and vegetables to create a delicious and healthy snack. Keep in mind, juices often strip the healthy fibers out of these foods which leaves you with mostly sugar!

Protein, 3-6 ounces per day:

  • Computer mouse sized piece of fish
  • Deck of card sized piece of lean beef, pork or chicken
  • ½ cup of ground meat
  • 1-2 eggs

Dairy, 2-3 servings per day of the following

  • 1 cup fat-free or low-fat milk
  • 1 cup fat-free or low-fat yogurt
  • 1.5 oz fat-free or low-fat cheese

Fats, Oils, Nuts and Seeds, 2 servings per day of the following:

  • 1 tablespoon of Extra Virgin Olive Oil
  • 23 Almonds
  • 2 tablespoons of nut butters

Sugar and Salt in Moderation

Eat sugar and food or drinks produced with different types of sugar (e.g. glucose syrup) only occasionally. Season with natural herbs and do not use much salt. A reduced intake of salt has a positive effect on blood pressure.

  • Recommended intake for added sugar (not including whole fruit) is <15 grams per day
  • Recommended intake for salt is 1,500 – 2,300 milligrams per day