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A Balanced Approach to Eating

Make the Good Habits Stick

The new year is here—a time to reflect on the changes we’d like to make, and to resolve to follow through with them. This year, get back to the basics of balanced eating patterns by setting reasonable goals to help you follow a path to success.

When it comes to changing your eating habits, set goals that are simple and easy to achieve.1 Rather than focusing on a single food or nutrient, look at the overall eating pattern.

bowls of various grains, beans, and avocados

Variety Is the Spice of Eating

Incorporate a variety of foods to build balanced meals. Start by making little tweaks in these four categories.2

Sources

1 National Institutes of Health (NIH). “Best Way to Lose Weight: Guide to Behavior Change.” United States Department of Health & Human Services (HHS): National Heart, Lung, and Blood Institute. Accessed October 30, 2017.
2 United States Department of Agriculture. “Start with Small Changes.” Accessed October 30, 2017.
3 Nelson, Jennifer K., RD, LD, and Katherine Zeratsky, RD, LD. “Are There Whole-Grain Options That Are Gluten-Free?” Mayo Clinic. March 26, 2015.

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  • infographic about protein
  • infographic about seafood
  • infographic about beans and legumes
  • infographic about grains
  • infographic about bread switches
  • infographic about rice switches
  • infographic about pasta switches
  • infographic about fat
  • infographic about avocados
  • infographic about nuts and seeds

1. Eat a Rainbow of Fruits and Veggies

Make your plate colorful—and chock-full of nutrients—with fruits and vegetables of many hues.

  • Dark Green Goodness: Broccoli, spinach, and kale may be the usual suspects, but expand your vegetable repertoire with Brussels sprouts, arugula, and bok choy.
  • Yellow, Orange, and Red Brightness: Beyond the beauty of squash, earthy sweet potatoes, and savory tomatoes, incorporate At Season’s Peak fruits such as oranges, grapefruits, and strawberries. Make a bowlful of goodness with our hearty Publix Aprons Winter Vegetable Stew, featuring Brussels sprouts, sweet potatoes, chickpeas, quinoa, and brown rice.
  • Beans with Boldness: Be sure to include a variety of pulses—such as beans, chickpeas, and lentils—which are excellent sources of plant protein and provide other nutrients including iron and zinc. Find out more about making pulses part of your life.

2. Power Up on Protein

Vary your protein choices with seafood, lean meats and poultry, eggs, legumes, nuts, seeds, and plant-based alternatives.

Try these Publix Aprons fish recipes.

3. The Whole Story on Grains

Get the best grains have to offer by adding a host of whole grains to your food pattern.

Find out more about whole grains.

Shopping organic? Publix offers many organic breads, rice, and other grain options.

Going gluten free? Grains like amaranth, millet, buckwheat, and quinoa are gluten free and great substitutes for gluten-containing grains in recipes.3

4. Figuring Out Fat Intake

Sometimes fats get a bad rap. It’s best to limit saturated fat intake, but certain unsaturated fats—such as those in olive oil, nuts, and avocados—may be smart choices for your diet.

Interested in learning more? Get the skinny on fat.

Be a Goal-Getter

As your wellness ally, Publix is here to help you develop a balanced approach to your food routine. Chart your course to better eating and living through small, realistic goals. Here are some examples of positive, attainable nutrition goals:

  • I want to eat better. For snacks, I will eat fruits, yogurt, and unsalted nuts rather than chips and candy from the vending machine.
  • I’d like to add produce to my diet. I will eat 3 servings of fruits and vegetables every day and track it using my smartphone app (or a food log).
  • I need to drink more water. I will drink 64 oz (8 cups) of water per day, 5 days per week. Before drinking anything else, I’ll have a glass of water.

Check out other bite-size New Year’s resolution ideas.