How to Eat Healthy
Resources in Baltimore, MD for Healthy Eating:
Eating Together Program for seniors 60 years of age or older, and their spouses regardless of age, and disabled persons younger than 60 if they reside in a residential building: https://health.baltimorecity.gov/bmore-healthy
Annual Food Justice Forum program that equips Baltimore City residents with practical tools and information needed to get healthy, affordable food in their neighborhoods. If you are interested in joining their discussion, contact Jasina Wise, Food Access and Nutrition Manager, at 410-396-8951.
Grocery-store based nutrition education is a program that educates and demonstrates healthy eating and cooking in West Baltimore grocery stores. This program is aimed at increasing purchasing and consumption of healthy foods. Program staff implements a series of 15 lessons that range from healthy snacking to eating more fruit and vegetables. For more information, contact Healthy Stores Manager Bo Banwo at 410-396-8917 or by email at bodunrin.banwo@baltimiorecity.gov.
How to eat healthy:
1) Eat lots of vegetables and fruits.
This is one of the most important diet habits because vegetables and fruits are packed with nutrients (antioxidants, vitamins, minerals and fibre) and help you maintain a healthy weight by keeping you full longer.
How much: fill half your plate with vegetables and fruit at every meal and snack.
2) Choose whole grain foods.
Whole grain foods include whole grain bread and crackers, brown or wild rice, quinoa, oatmeal and hulled barley. They are prepared using the entire grain. Whole grain foods have fibre, protein and B vitamins to help you stay healthy and full longer. Choose whole grain options instead of processed or refined grains like white bread and pasta.
How much: Fill a quarter of your plate with whole grain foods.
3) Eat protein foods.
Protein foods include legumes, nuts, seeds, tofu, fortified soy beverage, fish, shellfish, eggs, poultry, lean red meats including wild game, lower fat milk, lower fat yogurts, lower fat kefir and cheeses lower in fat and sodium. Protein helps build and maintain bones, muscles and skin.
How much: fill a quarter of your plate with protein foods. Eat protein every day. Try to eat at least two servings of fish each week, and choose plant-based foods more often
4) Limit highly and ultra-processed foods.
These foods are those that are changed from their original food source and have many added ingredients. During processing, often important nutrients such as vitamins, minerals and fiber are removed while salt and sugar are added. Examples of processed food include: fast foods, hot dogs, chips, cookies, frozen pizzas, deli meats, white rice and white bread.
Some minimally-processed foods are ok because they keep almost all their essential nutrients. Some examples are: bagged salad, frozen vegetables and fruit, eggs, milk, cheese, flour, brown rice, oil and dried herbs.
5) Make water your drink of choice.
Water supports health and promotes hydration without adding calories to the diet.
Sugary drinks including energy drinks, fruit drinks, 100% fruit juice, soft drinks and flavored coffees have lots of sugar and little to no nutritional value. It is easy to drink empty calories without realizing, and this leads to weight gain.
Avoid fruit juice, even when it is 100% fruit juice. Although fruit juice has some of the benefits of the fruit (vitamins, minerals), it has more sugar than the fruit and less fiber. Fruit juice should not be consumed as alternative to fruits.
When safe drinking water is not available, quench your thirst with coffee, tea, unsweetened lower-fat milk, and previously boiled water.
Other healthy-eating tips:
Choose recipes with plenty of vegetables and fruit. Your goal is to fill half your plate with vegetables and fruit at every meal. Choose brightly colored fruits and vegetables each day, especially orange and dark green vegetables.
Eat smaller meals more often. Eat at least three meals a day with snacks in between. When you wait too long to eat you are more likely to make unhealthy food choices. Keep easy-to-eat snacks (like a bag of almonds) in your purse or bag for emergencies.
Make an eating plan each week — this is key to fast, easy meal preparation. Here is an example below:
Utilize a healthy-eating check-up:
