What is Healthy Food?

The word “healthy” plays such a large role in our vocabulary. Whether we’re talking about a healthy mindset, healthy food, healthy environment or even healthy choices, these phrases hold a lot of meaning. For many, the word healthy may seem confusing. Depending on where you’re from and what you’ve learned along the way, this term may be defined differently. A registered dietitian nutritionist can provide more nutrition education and clarity to help build healthy habits and lifestyle.

Let’s start with the common question of, “Is this healthy?” If you’re not sure what to look for, start by using the nutrition facts label as a guide, identifying certain food groups from MyPlate, and determining portion sizes via MyPlate. MyPlate, launched by the United States Department of Agriculture (USDA), is used as a visual representation of how we can strive to eat for most meals and helps guide users to make healthier choices. At Kroger Health, our food philosophy states all foods fit within a healthy eating pattern. All food can be considered healthy with respect to portion size and individual nutrition goals and needs.

Let’s review a few key principles outlined by the Dietary Guidelines for Americans as well as MyPlate that we should consider when building a healthy plate:

1. Fruits and Vegetables: When building your meal, aim to make half of your plate fruits and vegetables. Some serving size measurements to help reach that goal include a serving of fruit is equal to 1 cup of raw or cooked fruit, ½ cup dried fruit or 1 cup of 100% fruit juice. Also, a serving of vegetables includes 1 cup of raw or ½ cup cooked veggies, 2 cups of leafy greens or 1 cup of 100% vegetable juice. Here are some key produce products to consider, and creative ways to use them in your meals:

• Simple Truth Organic® Riced Cauliflower Stir Fry Vegetables: Add any lean protein, like chicken breast, pork loin, fish, or tofu to a stir-fry. Or make a cold salad with cooked stir-fry vegetables as the base and top with chopped peanuts, shrimp, cilantro and a squeeze of lime for a punch of flavor.
• Private Selection® Mexican Inspired Elote Mexican Corn: Use as a base for a taco bowl and top with fresh bell peppers, black beans, pickled red onions and jalapeños.
• Private Selection™ Feta Sundried Tomato & Rosemary Petite Potatoes: Serve with chicken Parmesan, baked salmon or use as a base for a potato bowl.

2. Dairy: Choose a low-fat or fat-free dairy option or dairy alternative. Look for 3 grams of fat or less per serving. A serving of dairy is equal to 1 cup of milk or yogurt, 1 cup of fortified non-dairy beverage, 1½ ounces of natural cheese or 2 ounces of processed cheese. Lactose-free or fortified soy versions are also recommended.

• Kroger® Vanilla Light Nonfat Greek Yogurt: Packed with 17 grams of protein per serving, this yogurt is great as part of breakfast, a mid-day snack or late night treat.
• Simple Truth Organic® Vanilla Soymilk: A dairy-free, protein rich alternative, vanilla soymilk tastes delicious and is similar nutritionally to cow’s milk. Use it in baked goods, coffee drinks or even have a glass for a post-workout drink.

3. Grains: Aim to make half of your grains whole grains. Look for the word “whole” within the first ingredient listed to ensure there is more fiber, which is beneficial for gut health. A serving of grains is equal to 1 ounce of bread, 1 ounce of ready-to-eat cereal or ½ cup of cooked rice, pasta or cereal.

• Seeds of Change Organic Spanish Style Rice: Ready in 90 seconds, this smokey and flavorful Spanish-style rice is a great base for a paella, arroz con pollo or even stuffed into a burrito.
• Toufayan Whole Wheat Pita Loaves 6 Count: Acting as a source of protein and fiber, these pitas can work great as a snack to dip in hummus or as a gyro for dinner.

4. Protein: To best support your body, vary your proteins. An easy way to enjoy different types of proteins on different nights of the week is by doing theme nights, such as taco Tuesday, a Friday fish fry and so forth. A serving of protein includes about 3 ounces of cooked meat, ¼ cup of nuts or seeds, 1 egg, 1 tablespoon of peanut butter or ½ cup cooked beans.

• Private Selection® Mussels with a White Wine Butter & Garlic Sauce: With a whopping 31 grams of protein per serving, these mussels are tasty and are perfectly complemented by a side of rice and vegetables. They also work well as an appetizer.
• Kroger Brand Hard Cooked Peeled Eggs: Eggs are one of the most versatile proteins in the grocery store. Use these hard-boiled eggs for quick breakfast or snacking, an avocado egg salad or to add protein to your salad or rice bowl.
• Kroger Brand Beef Shaved Steak: Shredded lean beef is the perfect protein for your Philly cheesesteak.

More Healthy Eating Tips

Choose more nutrient-dense foods and manage portion sizes. Enjoy more fruits, vegetables, lean proteins and dairy, and practice moderation with soda, candy and fried or baked goods in moderation.

Now that you have some fresh ideas for what makes a meal healthy, don’t forget to enjoy what you eat! Experiment with food, customize food choices and reach out to a registered dietitian for individual support. Registered dietitians help create a customized plan and counseling strategies to ensure healthy relationships with food, which is crucial for continued success!

For more healthy nutrition advice, learn more about our team of Registered Dietitians.

Disclaimer: This information is for educational purposes only and not intended to provide healthcare recommendations. For concerns, please see a healthcare provider.