Eating Well

You may have heard that new Dietary Guidelines for Americans were recently released.

Our expert medical providers and dietitians know what we eat and drink plays a big role in our health.

Dr. Michelle McMacken, Executive Director of Nutrition and Lifestyle Medicine, offers 10 tips on what you need to know about healthy eating.

• Eat a colorful variety of vegetables and fruits throughout the day. Aim to fill half of your plate or bowl with non-starchy vegetables like spinach, broccoli, cabbage, and peppers. Start with the veggies you already like! Fresh, frozen, or low-sodium canned vegetables are all options. Enjoy fruit as a snack, dessert, or part of a meal. Eating whole fruit is more nutritious than drinking fruit juice.
• Try more whole grains like rolled oats, corn tortillas, and 100% whole-grain bread, instead of white breads and rolls.
• Limit saturated fats, which are highest in meats, butter, whole milk, ice cream, cheese, lard, palm oil, and coconut oil and coconut milk. This type of fat raises blood cholesterol and increases the risk of heart disease. For dairy, low-fat or skim are the best options, and unsweetened, calcium-fortified soy milk is a great choice.
• Eat more plant protein from foods like beans, lentils, chickpeas, split peas, tofu, edamame, nuts, and seeds. Plant protein is linked to a lower risk of heart disease, type 2 diabetes, and certain cancers. If you eat animal proteins, go for seafood, poultry, and low-fat dairy products, and make sure to include plenty of plant protein as well.
• Choose healthy fats from nuts, seeds, avocados, olive oil, canola oil, and/or fatty fish like salmon or sardines. Avoid deep-fried foods.
• Cook at home when you can. Home-cooked meals tend to be lower in salt, more nutritious, and more affordable than take-out meals.
• Reduce highly processed foods that are high in sodium and added sugar, like packaged chips, cookies, and candy.
• Avoid sugary drinks such as sodas, sports drinks, and sweetened coffee drinks. Choose plain water, seltzer water, or other unsweetened beverages instead.
• Avoid processed meats such as ham, bacon, hot dogs, deli meats, cold cuts, pepperoni, and sausage. These foods increase the risk of cancer, heart disease, and type 2 diabetes.
• Limit alcoholic beverages – not drinking is the safest choice. Alcohol raises the risk of injuries, liver problems, heart disease, and multiple types of cancer.

For more guidance

• Ask your health care provider for a referral to a registered dietitian.
• Check out these nutrition tips from the NYC Department of Health.
• Join the Lifestyle Medicine Programs at NYC Health + Hospitals – check the website to learn more. Call 347-507-3695 to request an appointment or ask your health care provider for a referral.
• Explore delicious recipes here and here!
• If you’re having trouble accessing food, talk to your health care provider. You can also search here for a food pantry or soup kitchen near you.