Healthy Eating

A healthy diet helps pave the way to a healthy heart and blood vessels, strong bones and muscles, a sharp mind, and so much more.

Confused about what constitutes a healthy diet? You aren't alone. Over the years, what seemed to be flip flops from medical research combined with the flood of diet books and diet plans based on little or no science have muddied the water. But a consensus has emerged about the basics, which are really pretty simple.

An important take-home message is to focus on the types of foods you eat and your overall dietary pattern, instead of on individual nutrients such as fat, dietary cholesterol, or specific vitamins. There are no single nutrients or vitamins that can make you healthy. Instead, there is a short list of key food types that together can dramatically reduce your risk for heart disease.

Eat more of these foods: fruits and vegetables, whole grains, fish and seafood, vegetable oils, beans, nuts, and seeds.

Eat less of these foods: whole milk and other full-fat dairy foods, red meat, processed meats, highly refined and processed grains and sugars, and sugary drinks.

Healthy Eating Articles

Don’t let winter put a chill on your vegetable intake

American women are falling short when it comes to eating the recommended daily amount of vegetables, according to the CDC. Fewer vegetable options and higher prices may make it even less likely that women will get enough during the winter months. Strategies such as trying new varieties and buying frozen vegetables can help women get the recommended amount. (Locked) More »

The lowdown on low-calorie sweeteners

An advisory from the American Heart Association says beverages with low-calorie sweeteners are an acceptable way to curb the use of regular sugar-sweetened beverages, which are linked to diabetes, obesity, high blood pressure, and other risks for heart disease. Short-term studies suggest that replacing regular sugary soda with diet soda helps people control their weight, while longer-term studies are less definitive. But two large, long-running Harvard studies found no increased risk of obesity and diabetes among people who regularly drank beverages with low-calorie sweeteners. (Locked) More »

What to order at the coffee shop

More coffee shops are ditching prepackaged pastries and sandwiches and offering fresh, gourmet food. But some of it comes with whopping amounts of fat, salt, carbohydrates, or sugar, just like any restaurant food. When ordering, one should not focus so much on nutrition details such as carbohydrate and fat counts, and instead make a choice based on the food displays or descriptions. If a food has refined grains (white bread, tortillas, noodles), processed meat (bacon, sausage, ham), or too much cheese, butter, cream, or sugar (like all pastries), it’s not a good choice. (Locked) More »

Know the facts about fats

Your body needs some fat, but it’s important you eat the right kind. . People should eliminate or reduce saturated fat found in animal products like beef, pork, and high fat dairy foods, and increase their intake of monounsaturated and polyunsaturated fats found in avocados, peanut butter, nuts and seeds, and plant oils. (Locked) More »

Why wound healing gets harder as we age

Wounds in older adults can take a long time to heal. Treatment involves a combination of approaches such as debridement, special dressings, keeping pressure off the wound, exercising, taking a multivitamin, and eating a healthy diet with the recommended amounts of protein. Because wounds are tricky, it’s important to try to prevent them by switching positions often; keeping an eye out for nicks, cuts, and early signs of pressure wounds; and controlling conditions that can lead to wounds, such as diabetes and venous insufficiency. (Locked) More »