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Health and Human Services

Bucks County Health Department

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March is Healthy Nutrition Month

Consume a variety of foods within and among the basic food groups.

Eating a variety of different foods and food groups is important because no one food can provide all of the nutrients and vitamins your body needs to stay healthy.  There are many different food choices to be made within a food group, for instance in the dairy group a low fat choice such as 1% milk is healthier than whole milk.  In the fruit group, whole fruit is a higher fiber choice than fruit juice.  Maintaining a balance between foods that promote health and those that may be less nutritious is important in staying healthy.  Those foods that are less nutritious do not need to be eliminated from your diet; however they should only be eaten in moderation.

Choose your foods wisely.

To maintain a healthy weight it is important to maintain a balance between the amount of calories you eat and the amount of exercise you get.  If the energy you spend exercising equals the energy you consume in the form of calories, your weight will stay the same. To loose weight you must spend more calories than you eat.  It is important to choose foods that are lower in calories, however still provide essential nutrients such as raw fruits and vegetables. 

Get up and move!

Make physical activity a part of your daily routine...everyday!  Regular physical activity has been shown to reduce the risk of certain diseases such as high blood pressure.  Adults should be physically active at least 30 minutes each day, by increasing your physical activity to 60 minutes a day you can increase your energy usage and help manage your weight.

Choose fats carefully, eat carbohydrates for energy, and watch your salt intake.

Fats and oils are a part of a healthy diet; however the type of fat you eat makes a difference.  High intakes of saturated fats, trans fats, and cholesterol can increase your risk of heart disease.  Healthier foods include polyunsaturated fats and monounsaturated fats such as fish.  Reading food labels can help you differentiate which foods contain the “good” fats and the “bad” fats.

Carbohydrates are your bodies’ main energy source.  They are found in fruits and vegetables, grains and milk.  When choosing grains to eat, choose whole grains in place of refined grains.  Also avoid foods that are high in sugar, as foods high in sugar are often low in nutrients.

Many Americans eat more salt than they need. It is recommended that an individual consume no more than 2,300 mg of sodium a day, which is about the amount of sodium found in one teaspoon of salt.  On average the higher your salt intake, the higher your blood pressure.  Much of the sodium we eat is not from the salt we add to foods at the dinner table, it is from the processed foods (i.e. canned soups and processed meats) that we eat.  To help counteract high blood pressure, eat more potassium-rich foods (i.e. leafy green vegetables, oranges, bananas, and melons).