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Healthy Reminders

Healthy Reminders



Currently, the majority of adults and one in three children are overweight or obese. If you are significantly overweight, you have a higher risk of developing high blood pressure, Type 2 diabetes, stroke and some forms of cancer. The latest dietary recommendations give us the information to help make healthier choices and improve our eating habits so we can reduce the risk of developing diet-related chronic disease.

Healthy eating is not about depriving yourself of the foods you like to eat. It is about learning to make smart choices about what you eat and how you eat.  As you make changes in your diet, try to plan small, manageable steps rather than one big drastic change.  Over time, all these small changes can add up to bring big results in your health.


  • A healthy diet focuses on fruits, vegetables, whole grains and fat-free or low-fat dairy products.
  • It includes lean meats, poultry, fish, eggs and nuts.
  • It is low in saturated fats, trans fats, cholesterol, salt and added sugars.


  • Eat more fruits and vegetables. They are loaded with antioxidants and fiber and can help protect against obesity, heart disease, Type 2 diabetes and cancer.  Try to fill half your plate with fruits and vegetables.
  • Eat more whole grains, lean meats, non-fat or low-fat dairy, seafood and healthy oils like olive and canola. 
  • Limit solid fats, added sugars, fast foods, refined grains, salt, saturated fat and trans fats.
  • Make smart choices when you eat out by choosing broiled, baked, steamed or grilled food. Avoid creamy sauces, and ask for you salad dressing on the side. Ask the server to box up half your entrée before you start eating, share an entrée or choose a healthy appetizer instead of an entrée.
  • Pay attention to portion sizes. Most meals are super-sized and have portions that are twice the recommended size. This can change our perception of what is an appropriate serving for a meal.  You can use your hand to help measure portion sizes. One serving of meat is the size of your palm. One serving of fruit is about the size of your fist. And a serving of vegetables or pasta would fit in your cupped hand.

Give your recipes a “healthy makeover” by making some simple changes and substitutions.


Chicken & Mushroom Casserole (Before makeover)

  • 24 oz. chicken breasts with skin
  • 2 small cans mushrooms, drained
  • 1 cup chicken broth made from boiling chicken w/skin              
  • 1 can condensed cream of mushroom soup
  • 2 cups sour cream
  • 12-16 oz. shredded cheddar cheese
  • ½ package Pepperidge Farm herb stuffing mix
  • ¾ stick butter                                                                

Serving size:  1/6 of dish
Calories per serving:  916.5
Fat:  58 g
Carbs:  40g
Protein:  54g

Chicken & Mushroom Casserole (After makeover)

  • 24 oz. skinless, boneless chicken breasts
  • 2 small cans mushrooms, drained
  • 1 cup low-fat (2%) shredded cheddar cheese
  • 1 cup fat-free chicken broth
  • 1 10 ¾ oz. can fat-free cream of mushroom soup
  • 1 cup fat-free sour cream
  • 2 tsp seasoning blend (see recipe below)
  • 3 cups Pepperidge Farm herb stuffing mix

Serving size: 1/6 of dish
Calories per serving:  351
Fat:  8 g
Carbs:  32g
Protein:  37g


*seasoning blend:

1 ½ tbsp each: rubbed sage, onion powder, pepper, celery seed, dried marjoram, dried whole thyme

2 ¼ tsp each: dried rosemary, garlic powder


We made a few minor adjustments to make the recipe healthier. Initially, it may not seem like much, but when you add it all up, these changes reduced the calories by 565 and the fat by 50 grams. That is huge when you are counting calories and watching your weight. You can cut calories and fat by giving your favorite recipes a simple makeover.


Preventive Care Topics

Learn more on preventing disease and injury, find tips to preserve your healthy life or achieve optimal health.
Page Modified:August 16, 2011