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March is National Nutrition Month

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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

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