Eat Healthy - HaysMed

Conceptos básicos: Descripción general

Eating healthy means following a healthy eating pattern that includes a variety of nutritious foods and drinks. It also means getting the number of calories that’s right for you (not eating too much or too little).

Choose a mix of healthy foods.

There are lots of healthy choices in each food group! Choose a variety of foods you enjoy, including:

Frutas enteras — como manzanas, bayas, naranjas, mangos y plátanos
Verduras — como el brócoli, las batatas, las remolachas, el quimbombó, las espinacas, los pimientos y la jícama
Granos integrales — como el arroz integral, el mijo, la avena, el bulgur y el pan integral.
Proteínas — como carnes magras y pollo, huevos, mariscos, frijoles y lentejas, nueces y semillas, y tofu
Productos lácteos bajos en grasa o sin grasa — como la leche, el yogur, el queso, los productos lácteos sin lactosa y las bebidas de soja fortificadas (leche de soja) o el yogur de soja.
Aceites — como el aceite vegetal, el aceite de oliva y los aceites presentes en alimentos como los mariscos, el aguacate y los frutos secos.

Limit certain nutrients and ingredients.

Sodium (salt)

Sodium is found in table salt — but most of the sodium we eat comes from packaged food or food that’s prepared in restaurants. Learn how to cut down on sodium [PDF – 881 KB].

Added sugars

Added sugars include syrups and sweeteners that manufacturers add to products like sodas, yogurt, and cereals — as well as things you add, like sugar in your coffee. Learn how to cut down on added sugars [PDF – 898 KB].

Saturated fat

Saturated fat comes from animal products like cheese, fatty meats and poultry, whole milk, butter, and many sweets and snack foods. Some plant products like palm and coconut oils also have saturated fat. Learn how to cut down on saturated fat [PDF – 1.1 MB].

Get a personalized MyPlate Plan to help you choose healthy foods.

What about alcohol?

Alcohol includes beer, wine, and liquor. If you choose to drink, drink in moderation — 1 drink or less in a day for women and 2 drinks or less in a day for men. And remember that drinking less is always better for your health than drinking more.

Lo básico: Beneficios para la salud

A healthy eating routine can help keep you healthy.

Eating healthy is good for your overall health — and there are many ways to do it. Aprende cómo crear una rutina de alimentación saludable [PDF – 1,6 MB].

Making smart food choices can also help you manage your weight and lower your risk for certain chronic (long-term) diseases.

When you eat healthy, you can reduce your risk for:

Overweight and obesity
Cardiopatía
diabetes tipo 2
Hipertensión
Algunos tipos de cáncer

Learn more about why eating healthy is important.

Take Action: Make Small Changes

Making small changes to your eating habits can make a big difference for your health over time.

Make healthy swaps.

Try making 1 or 2 small changes this week. For example:

Drink sparkling water instead of regular soda
Try plain, low-fat yogurt with fruit instead of full-fat yogurt with added sugars
Choose low-sodium black beans instead of regular canned black beans
Cook with olive oil instead of butter

Take Action: Shop Smart

Shop smart at the grocery store.

The next time you go food shopping:

Make a shopping list ahead of time — only buy what’s on your list
Don’t shop while you’re hungry — eat something before you go to the store

Use these tips to make healthy choices:

Try a variety of vegetables and fruits in different colors
Choose fat-free or low-fat dairy — or soy milk and soy yogurt with added calcium, vitamin A, and vitamin D
Replace old favorites with options that are lower in calories, sodium, added sugars, and saturated fat
Choose foods with whole grains — like 100% whole-wheat or whole-grain bread, cereal, and pasta
Buy lean cuts of meat and poultry and eat a variety of foods with protein — like fish, shellfish, beans, and nuts
Save money by getting fruits and vegetables in season or on sale

Get more tips for finding healthy, budget-friendly options at the store.

Take Action: Check the Label

Read the Nutrition Facts label.

Understanding the Nutrition Facts label on food packages can help you make healthy choices.

First, look at the serving size and the number of servings per package — there may be more than 1 serving!

Then check out the calories. Calories tell you how much energy is in 1 serving of a food.

To stay at a healthy weight, you need to balance the calories you eat and drink with the calories you use. Use this tool to find out how many calories you need each day.

Next, look at the percent Daily Value (% DV) column. The DV shows you if a food is higher or lower in certain nutrients. Look for foods that are:

Low in added sugars, sodium, and saturated fat (5% DV or less)
High in fiber, calcium, potassium, iron, and vitamin D (20% DV or more)

You can also use the DV to compare the amount of calories and nutrients in different foods. Just be sure to check and see if the serving size is the same.

The picture below shows an example of a Nutrition Facts label.

To learn more about the Nutrition Facts label, check out:

Take Action: Healthy Families

Be a healthy family.

Parents and caregivers are important role models for healthy eating. You can teach kids how to choose and prepare healthy snacks and meals.

Use this list to make healthy choices at the grocery store — take your child with you to the store and explain the choices you make
Turn cooking into a fun activity for the whole family — try out these kid-friendly recipes together
Check out these quick tips for making healthy snacks
Get more healthy eating tips for your family

If you have a family member who has a hard time eating healthy, use these tips to start a conversation about how you can help.

Take Action: Eating Out

Eat healthy away from home.

You can make smart food choices wherever you are — at work, in your favorite restaurant, or out running errands. Try these tips for eating healthy even when you’re away from home:

Pack healthy snacks like fruit, unsalted nuts, or low-fat string cheese sticks
Look for calorie information on restaurant menus
Choose dishes that are steamed, baked, or grilled instead of fried
Ask to have no salt added to your meal

Get more tips for eating healthy when dining out and getting takeout.

Toma medidas: Consulta a tu médico

If you’re worried about your eating habits, talk to a doctor.

If you need help making healthier food choices, ask your doctor for help. Your doctor may refer you to a registered dietitian. A registered dietitian is a health professional who helps people with healthy eating.

¿Y el costo?

Under the Affordable Care Act, insurance plans must cover diet counseling for people with risk factors for heart disease, like high blood pressure. Depending on your insurance plan, you may be able to get diet counseling at no cost to you. Check with your insurance company to find out more.

Medicare may also cover diet counseling at no cost. Utilice esta herramienta para ver qué cubre Medicare..

If you don’t have insurance, you may still be able to get free or low-cost help. Find a health center near you and ask about diet counseling.

Para obtener más información, consulta estos recursos:

Manage your high blood pressure or diabetes.

If you or a loved one has high blood pressure, type 2 diabetes, or heart disease, talk with your doctor or a registered dietitian about how to stay healthy. If you need to follow a special diet, check out these websites: