Guide to Healthy Eating

Healthy Eating

To promote good health, the American Heart Association recommends that you:


Eat a variety of fruits and vegetables every day.

Make 1/2 of your plate vegetables. Have a piece of fruit daily for a great snack. Choose a rainbow of colors when eating fruits and vegetables.

Eat a variety of grain products every day.

Include whole-grain foods that have lots of fiber and nutrients. Examples of whole grains include oats, whole wheat pasta, and
brown rice.

Stay at a healthy weight by balancing the amount of calories you eat with the activity you do every day.

If you want to lose weight, increase your provider-approved activity level to burn more calories and manage your portion sizes.

Eat foods low in fats. Try to choose the following foods:

  • Lean meats and meat alternatives like beans or tofu
  • Fish, vegetables, beans, and nuts
  • Nonfat and low-fat dairy products
  • Use healthy oils like canola or olive oils instead of corn oil or butter

Limit sodium.

Try to limit how much sodium (salt) you eat. This is especially important for people who are at risk for or have high blood pressure, diabetes or other health issues. Don’t add salt to foods when cooking or to season before eating. Aim for more fresh and unprocessed foods that are naturally low in salt.

Limit drinks and foods with added sugar.

Look for foods and drinks with unsweetened, no added sugar and zero sugar on the label

Food4Health Clinic