Good health starts on our plates, so the foods we eat every day matter. They give us energy, provide the nutrients we need to stay strong and healthy, and can even help manage chronic health problems.

So, what does “good nutrition” actually look like? It comes down to a few basics:

Fruits and Vegetables should fill at least half your plate—they are packed with vitamins, potassium, and fiber.

Whole grains like brown rice, oats, and whole wheat bread provide steady energy and fiber.

Protein—from beans, eggs, fish, poultry, or lean beef—helps build and repair your body and keeps you feeling full.

Healthy fats, like those in olive oil, nuts, and fish, support brain health and help you absorb vitamins.

Calcium and iron, found in dairy, leafy greens, and beans, are important for strong bones and healthy blood.

Water should be your go-to drink, instead of soda or sugary beverages.

Limiting added sugar and sodium supports heart health and overall wellness.

The good news is this doesn’t require a strict diet or a big grocery budget. Here are some simple and inexpensive suggestions for eating well:

Think of your plate as a rainbow—add as many colors as possible at every meal (red tomatoes, green broccoli, orange carrots, and purple beets!)
Buy 93% lean ground beef instead of 85% or 70% (or choose ground turkey instead)
Keep canned or dried beans on hand as a good source of protein, iron, and fiber
Add a seasonal vegetable to a dish you already like to make
Reach for canned tuna for lots of protein and healthy omega-3 fats
Choose whole grain bread and brown rice instead of white to boost fiber in your diet
Buy a whole raw chicken and cut it up yourself instead of paying more for pre-cut
Keep peanut butter in the pantry for an affordable, long-lasting source of protein and healthy fats
Buy large budget-friendly containers of non-fat Greek yogurt or old-fashioned rolled oats (oatmeal) and add your own fruit or honey
Purchase eggs in bulk for an inexpensive source of protein at any meal

AMM volunteers also work hard to offer you healthy, fresh options from our community garden. Fruits like berries and pears, and vegetables such as cauliflower, asparagus, and lettuce are available seasonally. If you’re a patient at AMM, take advantage of what we harvest and try something new. Click here to learn more about our garden!

A big part of healthy eating is knowing how to read nutrition labels on packaged foods. Understanding these labels can help you make good choices, like checking for and avoiding added sugar or saturated (unhealthy) fat. This matters for everyone, but it's especially important for people managing specific health conditions — like high blood pressure (which often requires a low-sodium diet) or diabetes (which requires careful attention to sugar and carbohydrate intake). AMM has partnered with Interfaith Food Shuttle to offer free classes that can help you learn how to read labels and cook meals that fit your specific needs. If you’d like to learn more, you can sign up for these here.

Small changes add up. Whether it's trying a new vegetable, reading labels at the grocery store, or signing up for a free cooking class, every step toward eating well makes a difference. If you'd like to help others do the same, click here to volunteer in our garden or donate to AMM this month!

–Written by Tara Conti, MSN, RN, FNP