Nutrition Tips - NYC Health

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Nutrition Tips

Seasonal Spotlight

Enjoy fruits and vegetables in season. Produce prices can be lower and fruits and vegetables usually taste better when it is the right time of year.

Check out these recipe ideas for produce that is in season in New York now:

Apples (PDF)

Potatoes (PDF)

Winter Greens (PDF)

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A healthy diet emphasizes whole, minimally processed foods, such as fruits, vegetables, beans, lentils, nuts and whole grains. Healthy eating also means lower amounts of red and processed meats, refined grains and sugary foods and drinks.

A healthy balanced whole-foods diet with lots of plants can reduce your risk of type 2 diabetes, high blood pressure and heart disease.

Plant-based diets full of whole or minimally processed foods are examples of healthy diets. They can include a range of dietary patterns (vegan, vegetarian or omnivorous) that include mostly foods from plants (fruits, vegetables, whole grains, nuts, beans, lentils), and fewer animal foods. Diets that emphasize whole or minimally processed plant foods are good for your health and can help our planet by reducing greenhouse gas emissions.

Use this healthy eating formula when planning your next meal:

Healthy Eating Formula poster (PDF)

Healthy Eating Formula palm card (PDF)

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Eat More Plants

Eating mostly plant foods like fruits, vegetables, whole grains and beans is good for your health and can help you manage and reduce your risk of type 2 diabetes.

Eat more proteins from plants, such as beans, lentils, seeds and nuts. These protein sources have less saturated fat than many animal proteins, and choosing them more often may help create a healthier planet.

Fill half of your plate with fruits and vegetables to make your plate more colorful and flavorful and to lower your risk of heart disease and some cancers. Fresh, frozen, dried and low-sodium canned vegetables and fruits all provide the nutrients that make up a healthy diet.

Try these recipes to add more plants to your diet: Low-Cost Farmers Market Recipes (PDF)

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Eat a Whole Lot More Plants Recipes

Tofu and Green Bean Stir-fry with Corn (PDF)

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Black Bean Tacos with Pineapple Salsa (PDF)

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Jerk Style Black Beans (PDF)

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Chopped Broccoli Salad with Walnuts (PDF)

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Chickpea Curry (PDF)

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Sweet Potato and Red Bean Chili (PDF)

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School Food Plant Powered recipes: These nutritious plant-based recipes are served in NYC Public Schools and adapted to be made at home.

NYC Health and Hospitals Plant Powered recipes

Watch Culinary Skills Videos and see how to prepare healthy, plant-filled recipes

Watch how New Yorkers Eat a Whole Lot More Plants

Plan Healthy Meals on a Budget

There are many resources in NYC to help you plan healthy meals on a tight budget.

If you participate in Supplemental Nutrition Assistance Program (SNAP) you can get discounted fresh fruits and vegetables through the Health Bucks and Get the Good Stuff programs.

If you do not participate in SNAP, see if you are eligible for SNAP and other benefit programs by visiting Access HRA.

Get free food through emergency food programs.
You can also shop for locally grown produce at farmers markets throughout the city and buy fresh fruits and vegetables at neighborhood Green Carts.

See additional food access resources on our Nutrition Services page.

You can also eat healthy on a budget with smart shopping strategies. Frozen and canned fruits and vegetables are convenient, nutritious and often cheaper than fresh options. When shopping for fresh produce, buy whole fruits and vegetables in season for the best value and flavor. Beans and lentils provide plenty of protein for less money than meat. Add these ingredients to soup, stew, chili or pasta dishes for a healthy, filling and affordable meal.

Create Your Own Healthy Bag (PDF)

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Buying in Season (PDF)

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Build a Healthy Meal (PDF)

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Easy Ways to Make a Shopping List (PDF)

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Limit Processed Foods and Drinks

Processed foods are often higher in added sugar and sodium than whole or minimally processed foods. Here are a few ways you can eat a healthier diet.

When possible, choose whole and minimally processed foods more often than processed foods.

Avoid sugary drinks to reduce your risk for many health conditions.

Eat less sodium to reduce your risk of high blood pressure and heart disease.

Replace refined grains with whole grains, which have more healthy fats and fiber.

Eat fewer processed meats such as hot dogs, bacon and sausage.

Additional Resources

Guide to Healthy Eating and Active Living in NYC (PDF)
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Add More Fruits and Vegetables to Your Meals [English/Spanish] (PDF)

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You Have the Power to Improve Your Family's Health and Well-Being: A Coaching Guide for Parents (PDF)

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Keep On Track: Simple Steps to a Healthier Lifestyle (PDF)
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Keep On Track: Plate Planners (PDF)
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USDA MyPlate

Watch: How One Family Learned to Eat Healthier

Watch: Culinary Skills Videos

NYC Health + Hospitals Lifestyle Medicine Program

More Information

Nutrition Services

Whole Foods

Plant-Based Proteins

Added Sugars

Sodium