Eating healthy is not always easy and can vary among individuals. Go online and check out to see more information about your individual caloric and dietary needs. These first steps can help improve mind and body.

Moderation is key: A healthy diet does not mean having a strict limitations, but rather eating only as much food as your body needs. Eating unhealthy foods less frequently and eating meals slowly are all part of moderation.

Eat healthy carbs: Carbohydrates are a main source of energy in a diet. Replace refined carbs such as white bread and white rice with whole grains,  fruits, and vegetables to help you feel full longer and keep you going farther.

Pick up the protein: Proteins are another source of energy and the building blocks of bones, muscles, and skin. Replace fatty and processed meats  such as beef with fish, chicken, or plant-based proteins such as beans and nuts.

Choose water: You can lose up to 8 cups of water from your body each day, so it is important to stay hydrated. Drinking water has many benefits from increased energy to improved skin, and does not have empty calories and added sugar like soda and artificial juices.

Eat the rainbow: Different colored foods play different roles in the body and make your meal the best it can be. A lot of proteins and carbs are brown and beige, so adding red, green, and orange foods will provide the vitamins and minerals to nourish the body.

Important Vitamins and Minerals and Where to Find Them:

  • Vitamin A Good for healthy eye development; found in orange-colored foods such as carrots and squash
  • Vitamin B – Good for energy production and the formation of blood cells; found in whole grains, nuts, and beans
  • Vitamin C – An antioxidant that helps repair skin and blood vessels; found in oranges, and red and green peppers
  • Vitamin D – Helps absorb calcium to build strong bones and teeth; comes from fish, eggs, and sunshine!
  • Iron – Maintains healthy blood and contributes to brain development; found in poultry, fish, lentils, and beans
  • Calcium – The building block for bones and teeth; comes from dairy products like milk, yogurt, and cheese

Check out the Boston Foods Recipe Guide for some ideas to help you prepare healthy, balanced meals and pack healthy on-the-go snacks!