Healthy Eating

Healthy eating is all about having a balanced diet. Eating from each of the food groups with an emphasis on variety and balance is the best way to reap the most health benefits from your diet. Below are some basic tips for eating for your health.

Balanced Diet

The key to a balanced diet is working more food groups into your day. A simple rule of thumb is to be sure you include at least 3 food groups for each meal you eat. This is not only a great tip for getting more nutrients from your meals, but can also help to keep you satisfied as you’ll likely be including a lean protein or source of fiber in your meal to keep you full longer.

Nutrition Facts for a Balanced Diet

Food Groups


This food group provides excellent energy for our body and mind. Be sure to make at least 50% of your grains whole to provide your body with sources of fiber, B-vitamins, iron rich foods and magnesium. Below are some examples of whole grains:

Products made with whole grain flour such as breads, cereal or crackers

  • Brown Rice
  • Quinoa
  • Bulgur
  • Oatmeal

If you need ideas for gluten free grains, check our Gluten Allergy & Wheat Allergy section.


A diet with rich in this food group may reduce heart disease, Type 2 diabetes, obesity and certain cancers. Vegetables are an excellent low calorie source of fiber, vitamins, minerals and antioxidants. Aim for at least 2-3 servings of fresh or frozen veggies per day and choose a variety of colors to include a range of antioxidants which have been shown to play a role in chronic disease and cancer prevention. Below are some colorful examples of vegetables:

  • Dark greens such as broccoli, kale and spinach
  • Starchy vegetables such as corn, potatoes and green peas
  • Red & orange options such as pumpkin, carrots and red bell peppers


Like vegetables, this food group is a great source of fiber, vitamins and minerals. Fruits provide our bodies with a natural source of potassium for healthy blood pressure as well as vitamin C which plays an important role in immune health. Aim for at least 2-3 servings of fresh, frozen, dried or freeze-dried fruits per day with an emphasis on variety. Below are some examples of fruits to try:

  • For filling-fiber, try fruits such as apples, pears and berries
  • Foods with Vitamin C include oranges, lemons and mango
  • Sources of potassium include bananas, cantaloupe and peaches


Milk, cheese and yogurt fill this food group and provide our bodies with a great source of protein, calcium, phosphorous and vitamin D. A diet including dairy has been shown to improve bone health and decrease risk of osteoporosis. For dairy products it’s important to choose low fat or skim options for limiting your intake of saturated fat, a fat that when eaten in excess can increase bad, LDL cholesterol levels. If you are allergic to milk protein or avoid dairy, there are many suitable alternatives for supplementing your diet .

Below are a few examples of low fat dairy to include into your day:

  • Skim or 1% Milk (Whole milk is recommended for ages 1- 2 years old)
  • Low fat or fat free yogurts
  • Low fat cheese such as cheddar, feta, Swiss or mozzarella

If you have a dairy allergy, you can find out more ideas in our Dairy Allergy section.


This group refers to a variety of foods with protein such as meats, poultry, fish, eggs, beans and nuts.

Protein is a major nutrient that can serve as a building block for things like bones, muscle and skin. The protein group also provides the body with a great source of B-vitamins which help in the metabolism cycle and iron for carrying oxygen in the blood.

It’s important to choose animal proteins that are lower in saturated fat most often such as poultry and fish for heart health. Also, vary your proteins with non-animal based options such as beans and nuts for a source of fiber and heart healthy-fats into the diet.

Below are a few examples of sources of protein:

  • Chicken and turkey – lean protein options, enjoy your poultry without the skin and cook by grilling, broiling or baking for limiting added fat.
  • Beef and pork – a bit higher in saturated fat, but can be a great source of iron to enjoy 1-3 times per week.
  • Fish – white fish such as haddock and tilapia are great source of lean protein while fattier options such as salmon and herring are important to include in the diet for the heart healthy omega-3 fatty acids they provide. For those with fish allergies, there are many ways to substitute these nutrients in the diet.
  • Beans and peas – examples include black beans, lima beans, black-eyed peas and chickpeas, these plant sources of protein are lower calorie, higher fiber options to work into the diet as an animal-protein alternative.
  • Nuts and seeds – these protein foods are a great source of heart healthy fats to include in the diet. Be sure to keep with the serving sizes for these higher calorie options to keep within your daily needs. Examples include walnuts, peanuts, sunflower seeds and pecans. For those with nut allergies, the nutrients can be easily substituted in the diet.
  • Eggs – Great sources of choline, vitamin D (in the yolk), lutein and protein this is a nutrient dense option to work into meals as desired. If you’re egg allergic, these nutrients can easily be made up for with a balanced diet.

More vegan proteins can be found in our Vegan section.