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get your plate in shape

National Nutrition Month® is a special time to promote healthy eating.If you have a chronic condition like hypertension or diabetes, eating a carefully planned diet can help lower high blood pressure and prevent cardiovascular events such as a heart attack or prevent your chances of heart disease in the future. The Academy of Nutrition and Dietetics encourages adults and children to "Eat Right, Your Way, Every Day."

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FACTSHere are some tips if you have hypertension, heart disease or diabetes:

Hypertension and Heart Disease

  • Balance calories with physical activity to manage weight.
  • Increase the variety of nutrient-rich foods, such as fruits, vegetables, whole grains, fat-free and low-fat dairy products and seafood.
  • Consume fewer foods with sodium (salt), saturated fats, trans fats, cholesterol, added sugars and refined grains.


  • Eat meals and snacks at regularly scheduled times.
  • Eat about the same amount of food at each meal or snack.
  • Choose healthful foods to support a healthy weight and heart including whole-grain breads, cereals, pastas and rice; vegetables and beans; fruits; lean meat, fish, poultry and tofu; low-fat or fat-free milk, cheese and yogurt; and healthy fats like olive oil.
  • Carbohydrates affect your blood sugar more than protein or fat. Keep track of the amount of total carbohydrates you eat each day.

The Academy of Nutrition and Dietetics website includes a variety of helpful tips and education resources for promoting healthy eating. The website also has games designed to promote healthy eating for children. Their website can be viewed at

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