Food is more than just fuel to get us through the day. It’s a way to bring people together, celebrate cultures and, most importantly, nourish our bodies for long-term health.
Proper nutrition can help you feel more energized, improve your immune system and reduce your risk of chronic diseases. Eating a balanced diet is the best way to ensure you’re giving your body the nutrients it needs.
A balanced diet is one that includes the essential nutrients: carbohydrates, proteins, fats, vitamins and minerals. Carbs give the body energy and come from fruits and vegetables (five servings a day) and whole grains (three servings a day).
Protein builds muscle and repairs tissue and comes from lean meats, beans, low-fat dairy and nuts. Try to get two servings a day of protein.
Unsaturated fats support cell function, but you only need a few tablespoons per day. Opt for sources like olive oil, avocados or nuts.
Vitamins and minerals support many bodily functions — from strong bones to a strong immune system. The best way to get enough vitamins and minerals is to eat a healthy, balanced diet of the core food groups.
You can learn more about suggested serving sizes for each food group at the American Heart Association website. U.S. dietary guidelines are general, and individual needs might vary.
Talk to your healthcare provider or a registered dietitian for recommendations that are specific to you. Nutritious eating is often easier said than done. Here are some tips to make it more manageable:
- Plan your meals out: Each week, plan your meals ahead of time so you know exactly what to buy to limit food waste or impulsive purchases at the grocery store.
- Keep it simple: When cooking in a time crunch, focus on getting in all the core food groups rather than following complex recipes. Soups, stir-fries and salads are quick and easy for tossing in lots of healthy ingredients.
- Meal prep and save leftovers: When life gets busy, having pre-made healthy meals on hand is a huge help. Try making bigger batches when you do have time to cook for easy leftover meals later on.
- Start with small changes: Set yourself up for success by making simple swaps, like flavored water over soda or crunchy veggies over chips. Focusing on adding more healthy items into your diet will make it easier to cut back on those less-healthy treats.
Check out Spend Smart Eat Smart website for budget-friendly healthy recipes. For help with applying for food assistance programs, connect with the Dallas County Health Navigation team at 515-993-3750.
Natalie Peters is the community health educator in the Dallas County Public Health Department.
