Eating healthy can be difficult, especially when you don’t have the time, and there is the convenience of fast-food restaurants and processed foods.  

Most people in the United States need to eat more nutrient-dense foods and limit highly processed foods, added sugars, added sodium, and refined carbohydrates.  

Healthy eating emphasizes protein, dairy, vegetables, fruits, healthy fats, whole grains, and limiting added sugars. 

The best way to practice healthy eating is to aim for having a variety of colors on your plate. Fruits and vegetables such as oranges, tomatoes, dark leafy greens, and fresh herbs are full of vitamins, fiber, and minerals.  

Too much added sugars in your diet, such as cane sugar, corn syrup, dextrose, fructose, maple syrup, and honey, can contribute to weight gain, obesity, type 2 diabetes, and heart disease. Sugary beverages are common sources of added sugar. 

To limit added sugars, you can: 

• Drink water with berries or slices of lemon, lime, or cucumber instead 

• Read nutrition labels and choose foods with no or lower amounts of added sugars 

• Limit sugary snacks and snack on fruit or vegetable slices instead 

• Add fruit to your whole grain cereal or yogurt for sweetness 

• Avoid adding flavored syrups to your coffee 

Eating too much sodium can raise your risk of high blood pressure, heart attack, and stroke. More than 70% of the sodium Americans consume comes from packaged or prepared foods. While sodium has several forms, 90% of the sodium we consume is from salt.  

To cut back on sodium, you can: 

• Read the nutrition facts label to find foods that are low in sodium or lower-sodium options 

• Buy unprocessed foods, such as fresh or frozen vegetables, to prepare at home 

• Avoid highly processed foods, such as breads, pizza, and deli meats that are high in sodium 

Fiber helps maintain our digestive health and helps us feel fuller longer. Fiber also helps control our blood sugar and lowers our cholesterol levels. Fruits and vegetables, whole grains, legumes, nuts, and seeds are good sources of fiber.  

To increase your fiber intake, you can: 

• Start your day with a whole-grain cereal, such as oatmeal 

• Add fresh fruit with a meal or as a dessert 

• Slice raw vegetables for quick snacks 

• Top your whole-grain cereal with berries, pumpkin seeds, or almonds 

• Add a half-cup of beans or lentils to a salad to add texture and flavor 

Protein is also an important part of healthy eating. Including protein-rich foods in your diet is essential for maintaining overall health and well-being. 

Protein options include: 

• Eggs 

• Poultry 

• Seafood 

• Red meat 

• Beans 

• Peas 

• Lentils 

• Legumes 

• Nuts 

• Seeds 

• Soy products such as tofu 

Good nutrition is about choosing healthy foods and beverages on a consistent basis. Eating healthy, whole, nutrient-dense foods can support longevity and vitality, and lower your risk of heart disease, certain cancers, and chronic illnesses, such as diabetes and obesity.  

Jamaica Hospital Medical Center’s Registered Dietitians assist patients with growing their knowledge about nutrition, wellness, and healthy eating. To make an appointment, please call 718-657-7093. 

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All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.