All Foods Fit into a Healthy Diet

Written by

March is National Nutrition Month. During the month of March, everyone is invited to learn about making informed food choices and developing helpful eating and physical activity habits. This March, we are focusing on how all foods can fit into a healthy diet.

Healthy eating is important at every age. You should eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. Nutrients provided by the five food groups can differ, which is why it is important to eat some foods daily from each category.

Serving sizes and portion sizes for healthy eating as you age

You can use serving sizes on containers or packages to help guide you to eat the appropriate amounts of foods. A “serving size” is the standard amount of food, like a cup or an ounce, that can help you when choosing foods and reading nutrition labels. The term “portion size” means how much of a food you are served or how much you eat. For example, the serving size for pancakes might be ¼ cup of batter. However, the portion size you give yourself at home may be two small pancakes, but at a restaurant you may get a stack of four pancakes as one portion.

A good example of how to use portion sizes to manage your health conditions would be with carbohydrates for people with diabetes. If you have diabetes, your doctor may have asked you to watch your carbohydrate intake. Carbohydrates are still a very important food category for diabetics because they are the top source of energy for our brain.

For people with diabetes, it is still important for you to eat carbohydrate foods, especially if you are on insulin or other medications. Carbohydrates like pasta and rice are still great choices for diabetics. Eating the correct serving size for these foods (1/2 cup) will help to prevent large spikes in blood sugar.

You can also consume whole grain carbohydrates that contain fiber to help slow the spike in blood sugar. Adding protein and healthy fats to meals with carbohydrates can also be helpful in managing your blood sugar.


Get educational tip sheets

More News & Stories

Check presentation for Anthem healthy food grant

50 Years of Philanthropy: The Impact of Grants at CICOA

In our ongoing celebration of 50 years of service, dedication and impact for older Hoosiers in Central Indiana, we look back at this milestone moment to see a journey filled with challenges, triumphs and the unwavering support of our community....
CICOA awards Outstanding Woman of Service Award to Carmel Mayor Sue Finkam

Carmel Mayor Sue Finkam Honored with CICOA Outstanding Woman of Service Award

CICOA Aging & In-Home Solutions awarded new Carmel Mayor Sue Finkam with its inaugural Outstanding Woman of Service Award for her commitment to protect affordable neighborhoods in the city and her advocacy for making Carmel a place where older adults...
CICOA President & CEO Tauhric Brown at the White House

CICOA President & CEO Attends White House Meeting

CICOA Aging & In-Home Solutions President & CEO Tauhric Brown was invited to the White House for the distinguished event, "Communities in Action: Building a Better Indiana and Illinois" on Feb. 1. The event brought together local elected officials and...