Practical Healthy Eating Tips
Thinking about making a change in your diet? Try these tips!
- Plan ahead. Most people who plan their meals eat healthier and avoid vending machine or fast food meals.
- Pack your lunch, make food at home whenever possible. Home prepared meals are healthier and can save you money!
- Choose plenty of fruits and vegetables, in a variety of colors. Don’t be afraid to ask the store owner how to prepare a food that is new to you.
- After buying produce, wash (vinegar water is best) and cut up and put in fridge right away. This makes it easier to grab fresh veggies and fruits for quick snacks or to speed up meal prep time.
- Try shopping at a local farmers’ market. Click here and type in your zip code to find a market near you.Â
- Enjoy whole grain foods and avoid too many simple carbohydrates found in sugar, soda, and white breads.
- Did you know that most of the time when you think you are hungry what your body is hungry what it really wants is water? Choose water first for thirst to quench the munchies and keep your body healthy!
- Eat more meatless meals. When you do choose meat, choose more lean cuts of fresh meats, poultry and fish, and less red and processed meats.
Tips for Healthy Eating on a Budget – tip sheetÂ
Good Food on a Tight Budget – booklet
Eating Healthy on a Budget – tips
Eating Healthy on a Budget – Presentation
Eating Better on a Budget – Choose My Plate
Eat Healthy on a Budget
FEATURED RECIPE: Corn Soup
Ingredients:
4 cups corn, fresh, canned or frozen
1 Tbs butter
1 onion, finely chopped Â
2 sticks celery, finely choppedÂ
1 green or red bell pepper, finely chopped
1 small potato, diced
4 cloves garlic, finely chopped
1 chili pepper, finely chopped, optional
1 Tbs cornmeal or flour
salt and pepper
5 cups vegetable broth or chicken stock (choose lower sodium)
Instructions:
1. Melt butter in a large pot. Add onion, celery, bell pepper, potato; cook and stir for about 5 minutes (add a small amount of water to prevent sticking).
2. Once the veggies are lightly browned, add corn and cornmeal or flour and stir. Add broth and bring to a boil. turn down the heat slightly and simmer for 30 minutes.
3. Add salt and pepper to taste.Â
4. Serve with garlic bread.
To add additional protein to this dish, serve with a hard boiled egg
Recipe from Good and Cheap, Leanne Brown
2015 Dietary Guidelines for Americans
- Follow a healthy eating pattern across the lifespan. All food and beverage choices matter. Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease.A healthy eating pattern includes:A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other
Fruits, especially whole fruits;
Grains, at least half of which are whole grains;
Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages;
A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products;
Oils. - Focus on variety, nutrient density, and amount. To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts.
- Limit calories from added sugars and saturated fats and reduce sodium intake. Consume an eating pattern low in added sugars, saturated fats, and sodium. Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns.
- Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages across and within all food groups in place of less healthy choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain.
- Support healthy eating patterns for all. Everyone has a role in helping to create and support healthy eating patterns in multiple settings nationwide, from home to school to work to communities.
Healthy Eating Guides
More Resources
Eating more nutritious foods that lead to a healthier life is a common goal for many families.
Help turn that goal into action with these healthy eating resources.
Check out the Cleveland-Cuyahoga County Food Policy Coalition’s Community Food Guide to learn everything from shopping on a budget to planning meals to finding local healthy food.
Download the Community Food Guide
Learn why water should be your first choice for thirst from Healthy Cleveland’s Water First for Thirst campaign.