Notes for the Road: Walk Georgia Blog

March is National Nutrition Month

American Heart Association logo

Since March is National Nutrition Month, we wanted to share some healthy eating tips from the American Heart Association. What is a healthy diet and how much should you eat?

The Easy Way to Eat Healthy

A healthy eating pattern is about smart choices.  The American Heart Association suggests these daily amounts.*

  • Vegetables– canned, dried, fresh & frozen; 5 servings
  • Fruits– canned, dried, fresh & frozen; 4 servings
  • Whole grains– barley, brown rice, millet, oatmeal, popcorn and whole wheat bread, crackers & pasta; 3-6 servings
  • Dairy– low fat (1%) and fat-free; 3 servings
  • Proteins – eggs, fish, lean meat, legumes, nuts, poultry & seeds; 1-2 servings
  • Oils – polyunsaturated and monounsaturated canola, olive, peanut, safflower & sesame oil; 3 Tbsp

Food should give you energy – not weigh you down!

With a few simple changes, you can make eating healthy your easiest habit.

  • Limit– sugary drinks, sweets, fatty meats, and salty or highly processed foods
  • Avoid– partially hydrogenated oils, tropical oils, and excessive calories
  • Replace– highly processed foods with homemade or less-processed options
  • Enjoy– a variety of nutritious foods from all the food groups, especially fruits & veggies
  • Keep– healthy habits even when you eat away from home

 

*Servings are based on AHA’s Healthy US-Style Eating Pattern for 2,000 calories/day.  Your calories needs may be different.  Servings equivalent may depend on form of food.  More info on serving sizes is at heart.org/servings.

Learn more at heart.org/healthyforgood.