Nutritional Literacy is About Food, Food Knowledge and How Your Dietary Choices can Effect Your Health
July celebrates not only summer, but Ice Cream Month, Blueberry Day, Mango Day and Avocado Day, too
Heart of Ohio Family Health is committed to health equity, ensuring everyone in our diverse community has equal access to quality and affordable care in a safe space.
Our Nutrition Services team is committed to your health. We offer personalized nutrition counseling for
- Weight management
- High blood pressure
- Pediatric nutrition
- and more
- Follow a Health dietary pattern at every life stage.
- Meet your nutritional needs primarily from foods and beverages.
- Choose a variety of options from each food group.
- Pay attention to portion size.
Customize your food and beverage choices to reflect personal preferences, cultural traditions and budgetary considerations.
- Instead of donuts, try a whole grain bagel
- Instead of snack crackers, try animal or soda crackers
- Instead of potato chips, try unsalted pretzels
- Instead of fried rice, try rice with a vegetable sauce
- Instead of cream cheese, try fresh fruit
- Instead of breaded fish sticks, try grilled fish
- Instead of ice cream, try sorbet
- Instead of cookies, try fig bars
Focus on meeting food group needs with nutrient-dense foods.
- Nutrient-dense foods contain vitamins, minerals, complex carbohydrates, lean protein and healthy fats.
- Examples: fruits and vegetables, whole grains, seafood, lean meats, eggs, peas, beans and nuts.
Limit foods and beverages higher in sugars, saturated fat and sodium.
- Limit sugars to less than 10% of your caloric intake.
- Avoid sugars for infants and toddlers.
- Limit saturated fat to less than 10% of calories per day.
- Limit sodium intake to less than 2,300 mg per day.
- Limit alcoholic beverages.
From Dietary Guidelines for Americans, 2020-2025