National Center for Health Promotion and Disease Prevention

Eat Wisely

• What's Important to Know?
• Want to Know More?
• Resources

What's Important to Know?

Eating well can boost your health now and for years to come. Even small changes matter. Look at what you're eating and drinking now and pick one or two things to improve. For example:

1. Follow a healthy eating plan that is right for you.
2. Choose foods and drinks that are high in nutrients, that you like, that fit your budget, and that are within your calorie limit.
3. Include items from all the food groups to get the vitamins and minerals your body needs. A healthy eating pattern includes:
   • Vegetables of all types - dark green, red, orange, and beans, peas, and lentils.
   • Fruits - fresh, frozen or canned in juice.
   • Proteins - seafood, lean meat, poultry, eggs, beans, peas, lentils, nuts, seeds, and soy products.
   • Dairy - milk, yogurt, and cheese. You can also choose low-fat, lactose-free versions, and fortified soy versions.
   • Grains - especially whole-grains that are high in fiber, like whole-wheat flour, bulgur (cracked wheat), oatmeal, and brown rice.
4. Pay attention to portion sizes. Limit foods and drinks high in added sugars, saturated fat, and sodium (salt), and limit alcohol. For example:
   • Added sugars - Have less than 10% of your daily calories from added sugars. These are sugars and syrups that are added to foods and drinks when they are processed or prepared.
   • Saturated fat - Have less than 10% of your daily calories from saturated fats and avoid trans-fats.
   • Sodium - Limit to no more than 2,300 mg of sodium a day. Highly processed foods that are high in sodium should be avoided. If you have high blood pressure, aim for 1,500 mg of sodium a day.
   • Alcohol - Consume less alcohol for better overall health. If you drink, limit to 2 drinks or less per day for men, and 1 drink or less for women and people over age 64. Children, pregnant women, and those with certain medical conditions should not have any alcohol.

MOVE!® Healthy Placemat Guidance PDF (16MB)
For best results, download with a high-speed internet connection.

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Want to Know More?

If you want to learn more about how to eat wisely, talk with your VA health care team. They can also help if you have questions about making a healthy living change.

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Resources

• MOVE! Video Gallery - Find videos on reading food labels, measuring portions, and planning meals.

• Veterans Health Library: Eat Wisely - View fact sheets and a video.

• VHA Nutrition and Food Services (NFS) Cookbooks - Find recipes, cooking videos, and other nutrition topics.

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