Eat Well

Eating Well is all about finding the right mix of foods to help energize you throughout the day and to keep your body functioning at its best.  This page shares helpful, easy to follow information about healthy foods and the importance of a diverse diet from reputable resources, including some from UC.  Learn more about how to make your health your top priority as it’s the best tool you have for a successful, happy life!

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Make this summer your healthiest one yet!

Summer Eat Well

Farmers markets, gardens, and local grocery stores are full of fresh, healthy, and delicious produce in the summer. Getting produce locally is a great way to buy organic, save money, and support your local farmers.

What happened to the pyramid?

The former food guide pyramid was replaced by an image of a plate in 2011 with a new concept and website,, which has a goal of reminding us how to make healthier choices and how to keep our meal times in mind as we make those choices.

There are many very helpful resources on the website - here are a few to get you started:

  • Healthy Eating on a Budget - get ideas for how to make healthy choices without breaking the bank, including this really helpful toolkit.
  • 10 tips for making better beverage choices - what we drink is very important, and easy to lose track of the calories and content.  This handout is a great reminder for making healthy drink choices.
  • Portion distortion quizzes 1 & 2 - learn about how out of control our portions are and how to make great choices when given a portion a bit larger than recommended.
what are we eating

Shop Smart to Fill Your Cart

butternut squash
healthy fruit
  • Shop the perimeter of the store for fresh fruits and vegetables, dairy, meets, fish and seafood
  • For the same nutrition and possibly lesser cost, also shop frozen and canned fruits and vegetables
    • Tip: look for frozen to have no sauces or butter, canned goods should have key words on the label like "no sodium or low-sodium and no added sugar or 100% fruit juice"
  • Look at which fruits and vegetables are in season
  • Nutrition labeling- use these as your guide to serving sizes, calories, and vitamins/minerals
  • This will help you select the most quality for your budget
    • Tip: pay attention to health claims such as fat-free, reduced fat, high in fiber, calorie free
  • Check out the How to read food labels from

Grocery Store Game Plan

Create Your Menu

  • Prefences- write down daily plans of your favorite meals and snacks
  • Dietary needs- guidlines suggust planning half your plate contain fruits and vegetables and making at least half your plate whole grains
  • Lifestyle- be realistic, identify which meals you need to be prepared for on-the-go and which will be at home or stored in temperate control
  • Here is a sample of menu planning
  • Here is a blank menu planning worksheet

Make a List

Healthy meals can be made simply and at low-cost. The lesser ingredients, the simplier the prep and lower the cost.

  • Create a list of ingredients that you need to purchase based on the meal's recipe
  • Check the cabinets and refriderator for what you already have
  • Be sure to stock up on stable items like milk, eggs, and seasonings
  • Here is a printable grocery list to get you started
  • Grocery List printout
Grocery Game Plan
Sample Menu
Food Graph
Looking for some more help? 

Here are additional resources and tools that can help you live a healthy lifestyle and make good decisions for your health.


Have questions?  Visit our FAQs or Contact Us – we’re here to help you succeed!