The Benefits of Healthy Eating

You can Download or print out this guide along with a coloring sheet to help start conversations with children about healthy a lifestyle eating plan. Also available in Spanish.   Copyright © 2015 Harvard T.H. Chan School of Public Health. For more information about The Kid’s Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard T.H. Chan School of Public Health, hsph.harvard.edu/nutritionsource/kids-healthy-eating-plate .

You can Download or print out this guide along with a coloring sheet to help start conversations with children about healthy a lifestyle eating plan. Also available in Spanish.

Copyright © 2015 Harvard T.H. Chan School of Public Health. For more information about The Kid’s Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard T.H. Chan School of Public Health,hsph.harvard.edu/nutritionsource/kids-healthy-eating-plate.

Eatright.org - Academy of Nutrition and Dietetics
Explore nutrition, learn food tips and discover other lifestyle information. Below is a sample of topics they offer.
Prebiotics and Probiotics: Creating a Healthier You
In a Nutshell - The Health Benefits and Culinary Uses of Nut Meats
4 Types of Foods to Help Boost Your Memory
5 Top Foods for Eye Health
Exploring Aromatics 
The Beginner's Guide to Cruciferous Vegetables

What Is the Glycemic Index?

The Nutrition SourceHarvard T. H. Chan School of Public Health
"The Nutrition Source is a leading authority on food and nutrition knowledge, providing science-based guidance for healthy living."
Explore stories making Nutrition News, such as Health Risks and Disease Related to Salt and Sodium, get the basics of their Healthy Eating Plate & Healthy Eating Pyramid, and discover healthy recipes including The Great Muffin Makeover. Kid’s Healthy Eating Plate is a resource guide you can download as well as a coloring sheet to help teach children the benefits of eating a healthy diet.

Loma Linda University Health
LIVE IT - In the Kitchen - Quick and easy meal video demos featuring healthy recipes.
LIVE IT Online Health Show - Each of the 14 episodes features a short video offering healthy lifestyle tips. 
Episode 8: Mediterranean Diet (video 2:43)
Episode 10: Vegetarian Diet (2:18) - "If  giving up meat entirely is too much, why not reconsider how often you eat meat?"
Rainbow Phytochemicals Learn which vegetables contain theses naturally occurring compounds thought to be responsible for the protective health benefits.


Lifestyle Dietary Eating Plans

Med Instead of Meds    is a site created by nutrition and health professionals from NC State University & NC Division of Public Health and covers everything you need to know about the Mediterranean Diet as a lifestyle eating plan.

Med Instead of Meds is a site created by nutrition and health professionals from NC State University & NC Division of Public Health and covers everything you need to know about the Mediterranean Diet as a lifestyle eating plan.

Mediterranean Diet

Mediterranean Diet Pyramid - Oldways, nonprofit food and nutrition education organization
Get the basics about this popular lifestyle eating plan based on Mediterranean foods, view the Diet Pyramid they created, and download their Mediterranean Diet 101 Brochure.

Mediterranean diet: A heart-healthy eating plan - Mayo Clinic

MIND Diet

MIND Diet - (Mediterranean-DASH Intervention for Neurodegenerative Delay) 
Combining the Mediterranean and DASH diets, MIND was developed at Rush University Medical Center. 
New MIND Diet May Significantly Protect Against Alzheimer’s Disease -Rush Univ. Medical Center

The MIND Diet: A Detailed Guide for Beginners - Healthline

MIND Diet for Better Brain Aging - Tufts University
"Does a healthy eating pattern preserve brain function with aging? An important new study hopes to provide clues."




 


DASH Plan

DASH Eating Plan (Dietary Approaches to Stop Hypertension)
National Heart, Lung, and Blood Institute (NHLBI) - National Institutes of Health

Researchers funded by NHLBI developed DASH for the prevention and treatment of high blood pressure. Learn what the plan is, how to follow it, and what the benefits are.

Delicious Heart Health Eating - Offers recipe and cooking tips

May 10, 2019 - Following DASH diet can reduce heart failure risk in people under 75."The observational study of more than 4,500 people showed that those individuals under 75 who most closely adhered to the DASH (Dietary Approaches to Stop Hypertension) diet had a significantly lower risk of developing heart failure than those whose eating habits were least in keeping with the diet."


Whole Food Plant-Based Diet - A Lifestyle Eating Plan

UC Davis Integrative Medicine offers a    Whole Food Plant-Based Guide    you can download to get started!

UC Davis Integrative Medicine offers a Whole Food Plant-Based Guide you can download to get started!

University of California Davis Integrative Medicine Blog - A great resource containing articles and recipes supporting a whole food plant-based lifestyle.
Everything You EVER Wanted to Know About a Whole Food, Plant-Based Diet offers an introduction to discover the benefits of WFPB eating and then browse through their recipes to get started. 
A sample of covered blog topics covered include:
10 “back to basics” whole food, plant-based diet nutrition articles.
Vegan Lifestyle vs Whole Food Plant-Based Diet  - Explore what makes these diets different
The Fab Four: Eating Your Greens (or Why Mom Was Right)The Brilliant BeanThe Beautiful BerryMagic Seeds
How to Enter the Blue Zone - Areas in the world where people live to be 100 years or older.
All About Antioxidants 
Micronutrients – Nature’s Tiny Superheroes 
Why Phytochemicals Are Important  

The Plantrician Project
This organization is dedicated to promoting the health-protecting power of plant-based nutrition. 
Plant-Based Nutrition Quick Start Guide - You can view their guide online and get further information on this whole food plant-based lifestyle.

ForksOverKnives.com - Created by a community of chefs, authors, doctors, and other health professionals.
”Forks Over Knives empowers people to live healthier lives by changing the way the world understands nutrition. We provide the tools and resources to make a plant-based lifestyle easy and enjoyable.”
Plant-Based Primer: The Beginner’s Guide to Starting a Plant-Based Diet
The Forks Over Knives Diet
Forks Over Knives Recipe App ($4.99 in the Apple App store & Google Play) - Offers more than 400 whole-food, plant-based dishes


Additional Resources

Fruit & Veggies - More Matters Produce for Better Health Foundation nonprofit and Centers for Disease Control & Prevention (CDC) 
Fruits & Veggies–More Matters® is a health initiative focused on helping Americans increase fruit & vegetable consumption for better health.
Fruit & Veggie Info, Meal Planning tips, and Recipes are featured.
Healthy Kids offers activity suggestions and FoodChamps.org is their separate website designed just for kids offering fun games & activities to encourage healthy eating.

Environmental Working Group (EWG) - This non-profit provides research and information to educate consumers on environmental health concerns. Dirty Dozen & Clean Fifteen are their annual updated lists of the fruits and veggies with the most & least pesticide residues, based on tested samples by the U.S. Dept. of Agriculture and Food and Drug Administration of conventional produce that had been washed or peeled.

Click the Dirty Dozen graphic to read reviews on the produce that made the 2019 list.

Click the Dirty Dozen graphic to read reviews on the produce that made the 2019 list.

 

If you are concerned about the additional cost of organic produce, use these guides and shop organic for the Dirty Dozen to reduce your exposure to pesticides and save money with buying conventional produce on the Clean Fifteen list.

Log on to EWG's Full List to see reviews of all 48 fruits & veggies.

 

 

Click on the Clean Fifteen to see why these fruit & veggies made the all star list!

Click on the Clean Fifteen to see why these fruit & veggies made the all star list!

EWG's Healthy Living App (Free)- Features a bar code scan feature as well as ratings for more than 120,000 food and personal care products.


Clean Eating Magazine - CleanEatingMag.com     (Subscription available) 
"Clean Eating takes you beyond the food you eat, exploring the multitude of health and nutritional benefits that can be yours when you subscribe to a clean lifestyle." Offers free e-newsletter.
11 Healthy & Delicious Brunch Recipes
Boarding School -Even the simplest meal typically starts with pulling out a cutting board, but how much do you actually know about this kitchen workhorse?

Best of Vegan - BestofVegan.com
Best of Vegan is a culinary publication showcasing plant-based recipes, cookbooks, restaurants and more.”

The Health Benefits of Popular Seeds    -  Real Simple Magazine  Learn the health benefits of Chia, hemp, flaxseed, pumpkin, sesame, and sunflower seeds.     Are store-bought pre-ground flaxseeds as nutritionally effective as buying whole seeds and grinding yourself?    -  EatingWell Magazine

The Health Benefits of Popular Seeds - Real Simple Magazine
Learn the health benefits of Chia, hemp, flaxseed, pumpkin, sesame, and sunflower seeds.

Are store-bought pre-ground flaxseeds as nutritionally effective as buying whole seeds and grinding yourself? - EatingWell Magazine

Eating Well Magazine - EatingWell.com     (Subscription available)
"The EatingWell mission is to provide the inspiration and information people need to make healthy eating a way of life." Free e-newsletter offers recipes & tips.
Guide to Cooking with Fresh Herbs - 'Learn how to prep, store and cook with some of the most common fresh herbs, such as basil, chives, cilantro, rosemary, sage and more."
5 Immunity-Boosting Foods & Nutrients

Healthyish - bonappetit.com/healthyish
Bon Appétit launched this site in January of 2017 to bring readers stories and recipes with a Healthyish twist.
This Cauliflower Rice Pilaf Is WAY Better Than a Paleo Recipe
Parsnip Skordalia Recipe - “This riff on the Greek classic swaps out potatoes for parsnips, which gives the dip a touch of sweetness that pairs well with the feta and chiles. It'll make you forget about hummus.”

Vegetarian Times - VegetarianTimes.com 
Offers free access to recipes and you can sign up for their free Vegetarian Times e-newsletters.
Quinoa Pilaf with Tempeh and Broccoli recipe

VegNews - VegNews.com     (Subscription available)
"The premier vegan lifestyle magazine, VegNews serves up the latest in meat-free news, food, travel, politics, and buzz."


NIH launches HerbList  , a free app based on their   Herbs At A Glance     webpage, which discusses what the science says, potential side effects and cautions on specific herbs.

NIH launches HerbList, a free app based on their Herbs At A Glance webpage, which discusses what the science says, potential side effects and cautions on specific herbs.

About Herbs (Online & Mobile App) - Memorial Sloan Kettering Cancer Center
Search this database to find evidence-based information on herbs, botanicals, supplements, and complementary therapies. May’s feature of the Month: Ashwagandah.

Herbs at a Glance (Online & Mobile App)- NCCIH
Fact sheets contain the use and side effects of herbs and botanicals.

Top Ten Herb Picks - The University of Arizona Center for Integrative Medicine


Mytavin.com Nutrient Depletion Calculator
This database provides information on nutrients that potentially may be depleted on medications and related symptoms

Micronutrient Information Center - Oregon State University, Linus Pauling Institute
"... A source for scientifically accurate information regarding the roles of vitamins, minerals, phytochemicals (plant chemicals that may affect health), and other dietary factors, including some food and beverages, in preventing disease and promoting health."
The Micronutrients for Health handout -Lists vitamins and nutritionally essential minerals along with their functions as well as some common dietary sources.
Nutrient Index - Provides information on nutrients and phytochemicals

The Nutrition Facts label that you may read when buying packaged foods or preparing a meal has undergone a makeover.    It’s been updated by the U.S. Food and Drug Administration (FDA) to reflect updated scientific findings.

The Nutrition Facts label that you may read when buying packaged foods or preparing a meal has undergone a makeover. It’s been updated by the U.S. Food and Drug Administration (FDA) to reflect updated scientific findings.

Ingredient Databases
Access detailed nutritional information on ingredients to assist you with making healthier choices.
SELF NutritionData 
Contains a nutrition glossary of common terms and a nutrients in food tool that allows you to search by highest or lowest concentrations of specific nutrient. Register for MY ND and have additional options allowing you to analyze foods and recipes as well as customize search preferences.

USDA Food Composition Databases - U.S. Department of Agriculture
On their Food Search page, you have the option to "Select Source" and search by ingredient through their National Nutrient Database for Standard Reference or look up commercially prepared food through their Branded Food Products Database.


The Cornucopia Institute - This non-profit provides info to consumers concerning organic agriculture issues.
Organic Egg Scorecard 
Carrageenan Voted Out of Organic Food - Made from edible red seaweed, Carrageenan can be used to thicken and stabilize processed foods such as ice cream, sour cream, and almond milk. There has been a lot of controversy surrounding this food additive with some suggestion that it triggers inflammation.
Decoding Pet Food: Adulteration, Toxic Ingredients, and the Best Choices for Your Companion Animals - Found this as I was researching dog food and wanted to share the link.


 

Food Pyramid Charts