National Nutrition Month®

Small changes reap big rewards

With a few simple changes to your meals, you can make a positive impact on your weight, blood pressure, blood sugar and cholesterol readings.

Cut the fat and get lean

Reduce the amount of fat in your diet to help lower bad cholesterol and reduce your risk for heart disease.

  • Remove all visible fat and skin from meat and poultry before cooking.
  • Use leaner cuts of pork and beef.
  • Grill, broil or bake instead of frying and use non-stick pans instead of cooking with oil or butter.
  • Steam vegetables or cook them in low-fat broth. Experiment with different spices instead of butter or cheese sauces.

Control portion distortion

Half your plate should be fruits and vegetables. Whole grains and lean protein should complete the remaining two quadrants.

  • A medium potato is the size of a computer mouse.
  • A slice of bread should be the size of a deck of cards.
  • One ounce of cheese is the size of a one-inch cube (choose low-fat).
  • One serving of meat is the size of a deck of cards.

Veg out and get fruity – more matters

To get more vegetables and fruits in your diet, try the following tips:

  • Add beans to salads, soups and stews.
  • Add fruit to your salads and gelatin.
  • Add raisins, bananas or berries to your cereal.
  • Have a piece of fruit for dessert.
  • Top off your pizza with cut-up veggies.
  • Use cut-up veggies in meatloaf, omelets and pasta dishes.

Water, water everywhere

Drink at least eight to 10 eight-ounce glasses per day. Water helps in the digestive process, carries nutrients to all the body's cells and helps the kidneys flush out toxins.

For more information about nutrition, visit:

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