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unhealthy foods. You may grab food on the run while racing to class or order a pizza at midnight while
studying for a test. Lobby vending machines or a stash of snacks in your room should not turn into a
substitute for real meals. The downside of fast food and easy access treats is that many are loaded with sugar,
salt, or both.
The United States Department of Agriculture (USDA) updated their Healthy Plate Guidelines in 2011. MyPlate
illustrates five different food groups considered the building blocks for a healthy diet—vegetables, fruits,
protein, grains, and dairy.

335

336

11 • Engaging in a Healthy Lifestyle

Figure 11.2 Eating healthy is a journey shaped by many factors, including our state of life, situations, preferences, access to food,
culture, traditions, and the personal decisions we make over time. The USDA recommends that vegetables and fruits make up the
largest portions of your diet, and dairy the smallest portion. All your food and beverage choices count. MyPlate offers ideas and tips
to help you create a healthier eating style that meets your individual needs and improves your health. (Credit: USDA / Public Domain)

It’s also important to know what is not a healthy plate. A healthy plate is low in refined carbohydrates (donuts,
pastries, pasta, cookies), low in sugar, and low in saturated fat (although we need healthy fats like avocado and
nuts). You can learn more at https://www.myplate.gov/.
While the USDA’s MyPlate was revised to reflect some key findings at that time, nutritionists at Harvard felt it
didn’t offer the most complete picture when it comes to basic nutrition guidelines. They created The Healthy
Eating Plate, which is based on what they consider to be the best available science. Similar to MyPlate, half the
plate is vegetables and fruit. Aim for eight servings of veggies or fruits a day, more veggies than fruits. It’s
important to note that the Harvard version was created without the political pressure from food industry
lobbyists (for example, the dairy industry). Note that grains are further defined as whole grains, protein is now
healthy protein, and water is emphasized over dairy/milk. What other differences do you see?
This table (https://openstax.org/l/healthyeatingplate) provides more detail on how The Healthy Eating plate
compares to USDA’s MyPlate.
Healthy eating also includes choosing organic fruits and vegetables when possible. By choosing organic, you
help lower the amount of toxins your body encounters (since conventional fruits and vegetables are often
sprayed with pesticides). Organic foods may not be readily available on your campus or in your local grocery
store, so strive to choose the best options possible given availability and your budget. Many college and
universities are adding organic food as a result of student demand. If healthy eating is something you are
passionate about, consider organizing an effort to influence the dining options on your campus. When
shopping on your own, the Dirty Dozen list provided by the Environmental Working Group (EWG) is a good
guide of which produce is most important to eat organic, as these are the fruits and vegetables with the most
pesticide residue. The EWG also compiles a Clean 15 list (https://openstax.org/l/producepesticideguide) of the
vegetables and fruits with the least amount of pesticides.

Whole Foods vs. Processed Foods
Choose whole foods. Whole foods are any foods that have not been processed, packaged, or altered in any
way. Whole foods are an essential part of a healthy diet because they contain the vitamins and minerals our
bodies need.
Examples of whole foods include the following:
•
•
•
•

Vegetables: Carrots, broccoli, kale, avocados, cauliflower, spinach, peppers
Fruits: Apples, bananas, blueberries, strawberries, grapes, melons, peaches
Grains: Brown rice, oatmeal, barley, buckwheat, quinoa, millet
Beans: Black, pinto, kidney, black-eyed peas, chickpeas

Access for free at openstax.org

11.1 • Taking Care of Your Physical Health

Minimize non-whole foods. These are foods that have been processed, such as cookies, hot dogs, chips,
pasta, deli meat, and ice cream. Even seemingly healthy foods like yogurt, granola, and protein bars are
processed and should be checked for added sugar and other unhealthy ingredients.
3

The average American eats 62 percent of their daily calories from processed foods. In order for your body to
be as healthy as possible, it’s extremely important to include lots of whole foods in your diet.
"When you eat junk food you think junk thoughts."
— Michael Bernard Beckwith

How to Read a Food Label
The U.S. government requires food manufacturers to put a label on every processed food product. This is so
we, as consumers, know what we are putting into our bodies and can make good dietary choices. A quick
review of the label will provide a lot of important information about what you are eating, yet most people don’t
take the time to read the label. This is a big mistake.
Think of the front of the package as a marketing billboard. Don’t be fooled by the marketing. Every day millions
of dollars are spent to persuade us to eat foods that are not healthy for us. Through visuals (like the
strawberry on the bottle of dressing below) and words (like natural, healthy, or gluten free), the food industry
wants us to make assumptions about the nature of a food product without looking at the facts. For example,
many people eat protein bars thinking they are a healthy choice, but protein bars can have up to 30 grams of
sugar! Understanding the nutrition information and ingredients will help you make healthier choices. When
you take the time to read the labeled ingredients, you are no longer being marketed to—you are staring at the
facts.

3 Dr. Joel Furhman https://www.mensjournal.com/features/joel-fuhrman-the-doctor-is-out-there-20121107/

337

338

11 • Engaging in a Healthy Lifestyle

Figure 11.3 This label displays the key nutritional information about a common container of fruit salad. Though fruit is generally
healthy, be aware of the amount of calories and sugars, and particularly the serving size to which those amounts are tied. Note that
the US government has updated food label requirements and this version of the label will soon be the only one you’ll see. (Credit U.S.
Food and Drug Administration / Public Domain)

Look at the label on the back of what appears to be a healthy item: fruit salad or fruit cocktail. One of the first
things to look for is the amount of sugar. 12 grams equals just under 2.5 teaspoons. The serving size indicated

unhealthy foods. You may grab food on the run while racing to class or order a pizza at midnight while

studying for a test. Lobby vending machines or a stash of snacks in your room should not turn into a

substitute for real meals. The downside of fast food and easy access treats is that many are loaded with sugar,

salt, or both.

The United States Department of Agriculture (USDA) updated their Healthy Plate Guidelines in 2011. MyPlate

illustrates five different food groups considered the building blocks for a healthy diet—vegetables, fruits,

protein, grains, and dairy.

335

336

11 • Engaging in a Healthy Lifestyle

Figure 11.2 Eating healthy is a journey shaped by many factors, including our state of life, situations, preferences, access to food,

culture, traditions, and the personal decisions we make over time. The USDA recommends that vegetables and fruits make up the

largest portions of your diet, and dairy the smallest portion. All your food and beverage choices count. MyPlate offers ideas and tips

to help you create a healthier eating style that meets your individual needs and improves your health. (Credit: USDA / Public Domain)

It’s also important to know what is not a healthy plate. A healthy plate is low in refined carbohydrates (donuts,

pastries, pasta, cookies), low in sugar, and low in saturated fat (although we need healthy fats like avocado and

nuts). You can learn more at https://www.myplate.gov/.

While the USDA’s MyPlate was revised to reflect some key findings at that time, nutritionists at Harvard felt it

didn’t offer the most complete picture when it comes to basic nutrition guidelines. They created The Healthy

Eating Plate, which is based on what they consider to be the best available science. Similar to MyPlate, half the

plate is vegetables and fruit. Aim for eight servings of veggies or fruits a day, more veggies than fruits. It’s

important to note that the Harvard version was created without the political pressure from food industry

lobbyists (for example, the dairy industry). Note that grains are further defined as whole grains, protein is now

healthy protein, and water is emphasized over dairy/milk. What other differences do you see?

This table (https://openstax.org/l/healthyeatingplate) provides more detail on how The Healthy Eating plate

compares to USDA’s MyPlate.

Healthy eating also includes choosing organic fruits and vegetables when possible. By choosing organic, you

help lower the amount of toxins your body encounters (since conventional fruits and vegetables are often

sprayed with pesticides). Organic foods may not be readily available on your campus or in your local grocery

store, so strive to choose the best options possible given availability and your budget. Many college and

universities are adding organic food as a result of student demand. If healthy eating is something you are

passionate about, consider organizing an effort to influence the dining options on your campus. When

shopping on your own, the Dirty Dozen list provided by the Environmental Working Group (EWG) is a good

guide of which produce is most important to eat organic, as these are the fruits and vegetables with the most

pesticide residue. The EWG also compiles a Clean 15 list (https://openstax.org/l/producepesticideguide) of the

vegetables and fruits with the least amount of pesticides.

Whole Foods vs. Processed Foods

Choose whole foods. Whole foods are any foods that have not been processed, packaged, or altered in any

way. Whole foods are an essential part of a healthy diet because they contain the vitamins and minerals our

bodies need.

Examples of whole foods include the following:

•

Vegetables: Carrots, broccoli, kale, avocados, cauliflower, spinach, peppers

Fruits: Apples, bananas, blueberries, strawberries, grapes, melons, peaches

Grains: Brown rice, oatmeal, barley, buckwheat, quinoa, millet

Beans: Black, pinto, kidney, black-eyed peas, chickpeas

Access for free at openstax.org

11.1 • Taking Care of Your Physical Health

Minimize non-whole foods. These are foods that have been processed, such as cookies, hot dogs, chips,

pasta, deli meat, and ice cream. Even seemingly healthy foods like yogurt, granola, and protein bars are

processed and should be checked for added sugar and other unhealthy ingredients.

3

The average American eats 62 percent of their daily calories from processed foods. In order for your body to

be as healthy as possible, it’s extremely important to include lots of whole foods in your diet.

"When you eat junk food you think junk thoughts."

— Michael Bernard Beckwith

How to Read a Food Label

The U.S. government requires food manufacturers to put a label on every processed food product. This is so

we, as consumers, know what we are putting into our bodies and can make good dietary choices. A quick

review of the label will provide a lot of important information about what you are eating, yet most people don’t

take the time to read the label. This is a big mistake.

Think of the front of the package as a marketing billboard. Don’t be fooled by the marketing. Every day millions

of dollars are spent to persuade us to eat foods that are not healthy for us. Through visuals (like the

strawberry on the bottle of dressing below) and words (like natural, healthy, or gluten free), the food industry

wants us to make assumptions about the nature of a food product without looking at the facts. For example,

many people eat protein bars thinking they are a healthy choice, but protein bars can have up to 30 grams of

sugar! Understanding the nutrition information and ingredients will help you make healthier choices. When

you take the time to read the labeled ingredients, you are no longer being marketed to—you are staring at the

facts.

3 Dr. Joel Furhman https://www.mensjournal.com/features/joel-fuhrman-the-doctor-is-out-there-20121107/

337

338

11 • Engaging in a Healthy Lifestyle

Figure 11.3 This label displays the key nutritional information about a common container of fruit salad. Though fruit is generally

healthy, be aware of the amount of calories and sugars, and particularly the serving size to which those amounts are tied. Note that

the US government has updated food label requirements and this version of the label will soon be the only one you’ll see. (Credit U.S.

Food and Drug Administration / Public Domain)

Look at the label on the back of what appears to be a healthy item: fruit salad or fruit cocktail. One of the first

things to look for is the amount of sugar. 12 grams equals just under 2.5 teaspoons. The serving size indicated