You’re familiar with the saying, ‘you are what you eat.’ If we eat well, we feel well. If we eat poorly, we feel sluggish and struggle to maintain a healthy weight, setting ourselves up for health problems like heart disease and diabetes. In honor of National Nutrition Month and the upcoming TMH Health Fair, here are some healthy eating tips for you and your family.

General healthy eating tips

The first step in eating healthy meals is to cut your plate in half and fill one half with fruits and vegetables in a variety of colors. Next, choose lean protein like poultry and seafood, beans, eggs, nuts and seeds for a quarter, and whole grains for the other quarter of your plate.

A key to healthy eating is limiting sugar and fat. Avoid deep fried foods and “white” grains. Instead of white bread and white rice, choose whole wheat, brown rice, quinoa and oats. Watch labels for trans-fats, partially hydrogenated fats and corn syrup, which you will more likely find in processed foods and fast foods as they are often high in salt, sugar and unhealthy fat.

Choose your drinks wisely. Instead of whole milk, try fat-free, 1% or milk alternative such as soy, almond or coconut milk. If all you do is cut out sodas you’ll be making a huge improvement in your eating habits. Drink lots of water and limit salt intake.

Avoiding heart disease and diabetes through healthy eating

Today, preventing diabetes is just as much about limiting carbohydrates as limiting sugar. You don’t have to eliminate carbohydrates found in grains that make up breads, crackers, cookies and cakes and starchy vegetables, just eat less of them. Also, become aware of what foods are high in carbohydrates so you know when to take just one bite versus a large serving. In addition, limit your alcohol intake.

The Memorial Hospital suggests the following tips for eating a heart-healthy diet: eat high-fiber foods, replace butter or margarine with olive oil, replace milk with a non-dairy alternative, and choose low fat cheeses. Lastly, save the marbled steak for special occasions and go for fish, elk, buffalo or chicken breasts instead.

TMH Dietary Services offers a heart healthy menu to patients. To receive tips on a heart-healthy diet, visit with TMH’s cardiologist, Dr. Gerald Myers.

Feeding kids? Follow a few simple guidelines

“Teach your kids about healthy eating using traffic light colors,” said Dr. Kelly Follett, pediatrician with TMH Medical Clinic.

Green light foods are foods you should eat every day, such as fruits, veggies, whole grains, nuts and beans. Yellow light foods should only be eaten weekly, as in white breads, burgers and juice. Red light foods are foods kids should eat monthly or less, namely donuts, sodas and chips. It’s a good plan for adults, too.

“I see a lot of kids who are struggling with constipation issues. Adding extra fruits and vegetables to meals, offering high fiber snacks or cereal are easy changes to get more fiber in your diet,” Follett said.

Also, avoid classifying foods as good or bad or healthy and unhealthy or putting certain foods on a “never” list, which can lead to eating disorders. Finally, avoid using food as a reward and forcing kids to clean their plates. The first ties foods to emotions, a bad setup. The second teaches kids to ignore their body signals that tell them they’re full.

“Also, offering treats as a reward sends a confusing message to children,” Follett said.

Attend the TMH Health Fair from 8 a.m. to noon April 16 to kickstart a personal commitment to healthy eating habits. You’ll look better and feel better, but most importantly, you’ll improve your family’s health. Get your blood drawn now during TMH’s March into Health event. Visit thememorialhospital.comthememorialhospital.com for more information. for more information.thememorialhospital.com for more information.