Diet, Food & Fitness

There is so much information out there about nutrition and sometimes it can feel like everything that tastes good is unhealthy, but that is simply not true. Here are wellness tips to help plan and manage healthier meals.

• BALANCE IS KEY
  MyPlate shows us the proper balance of food groups we should enjoy during each meal. If you look closely, you can see that half of your intake during each meal should come from vegetables and fruit. The other half should come from whole grains and protein.
• VARY YOUR VEGGIES
  Variety is the spice of life – and the same goes with your veggies. Not only will shaking up your vegetable routine keep it interesting, it will keep you healthy. A good indication of a variety of vegetables includes many different colors.
• WHOLE GRAINS ARE THE GOOD GRAINS
  Try to stick with whole grains like quinoa, brown rice, etc. Wedded to white bread? Try changing half of your grain intake to whole grains.
• KEEP FRUITS WITHIN REACH
  When that sweet tooth hits, convenience and temptation can reign supreme. Keeping a variety of whole and cut up fruits nearby is a great way to resist temptation and get the nutrients you need. Know that fruits vary in nutrition content, and opt for fruits with potassium such as bananas, prunes, peaches, and apricots.
• DO DAIRY, BUT KEEP IT LOW-FAT
  Stick to low-fat yogurt, milk, and cheese.
• SKIP THE SODA AND JUICE WHENEVER POSSIBLE. DRINK WATER.
• THERE’S A REASON FOR THE SEASONING
  Healthy meals should not be boring! There are endless combinations of herbs and spices that can make nearly any dish incredible.
• KEEP FRIED FOODS AND SATURATED FATS TO A MINIMUM.
  Opt for baking over deep frying.
• WATCH FOR SNEAKY SODIUM AND HIDDEN SUGARS
  Find the salt and sugar content on packaged foods and go with lower numbers. Use no salt or sugar added products.
• PACK THAT PROTEIN
  Proteins are essential building blocks for our bodies. Stick to lean meats such as poultry or fish. When eating beef, stick to cuts with loin or round in the name. For pork, stick to cuts that contain the words loin or leg. Eggs, beans, lentils, soy, and nuts are also excellent sources of protein.

Content provided by Dr. Luis Rodriguez, Director of the Department of Pediatrics at NYC Health + Hospitals/Woodhull.

• If your child has allergies, you may want to seek help from a health care professional. Call a pediatric clinic at an NYC Health + Hospitals system hospital or health center near you to schedule an appointment.

Find nutrition counseling at an NYC Health + Hospitals patient care location near you.