Flourish: Your cheat sheet for healthy eating


Did you know that if all U.S. adults followed a healthy diet, the health care cost savings could reach $88.2 billion? Source: Journal of the Academy of Nutrition and Dietetics.

rainbow of fruit

10 tips for healthy eating

There is a lot of helpful information about nutrition, but it can feel overwhelming trying to remember it all. Here is your cheat sheet for healthy eating:

  1. Eat the rainbow. A variety of fruits, vegetables, grains and protein help to ensure your body gets all the nutrients it needs. 
  2. Eat meals and snacks regularly. This helps keep your blood sugar stable and gives your body a consistent source of energy throughout your day. 
  3. Start the day with breakfast. It gives you energy to begin your day! 
  4. Keep your portions consistent. This can help with weight loss and helps you maintain adequate energy levels for your body throughout your day.  
  5. Don’t confuse serving size with portion size. A portion size is how much you put on your plate. A serving size is the amount we use to calculate nutrition. It’s not necessarily bad to eat more than a serving size, but it's something to be aware of.
  6. Drink water and say no to sugary drinks. 
  7. Limit salty foods and use of extra salt.
  8. Choose fats that are better for your heart such as olive and canola oil, avocados, nuts and seeds.
  9. Go for whole grains like brown rice and wheat bread and pasta.
  10. Limit processed foods. Shop the perimeter of the grocery store.

Source: Juniper's Living Well with Diabetes class

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