Eat a healthy diet and keep calories in check.
Eating a healthy diet can lower risk of many diseases – including cancer. Focus on fruits, vegetables, and whole grains, and keep red and processed meat to a minimum. Make dishes with healthy oils, like olive, canola, and corn oil. And limit fast food and processed food, which can be high in calories, sodium, and unhealthy fats. Taking a 100% DV multivitamin can be a good nutrition insurance policy if diets fall short, and may also help lower the risk of some chronic diseases.
Avoiding weight gain by not eating more calories than needed is also a key part of a healthy diet. In addition to focusing on healthy plant-based foods, keep calories in check by choosing smaller portions, eating slowly, and choosing water instead of sugary and high-calorie drinks. Setting a daily calorie goal and keeping a food diary with a phone app can also help.
Take Action
For Individuals:
- Schedule up to four FREE consultations with a WashU MyWay to Health registered dietitian for expert guidance in eating healthier.
- Eat more locally grown fruits and vegetables when you shop at the WashU Farmer’s Market or subscribe to the Local Farmer CSA program.
- Attend a MyWay to Health workshop to learn healthy cooking and food preparation tips.
- Participate in a FREE weight loss program with individualized support from our team of WashU MyWay to Health registered dietitians.
For Departments:
- Recruit a Wellness Champion(s) for your department.
- Be mindful of how food is presented at meetings and in the work space. Consider these guidelines from the AHA’s Healthy Workplace Food and Beverage Toolkit (see practical strategies starting on p. 7)
- Always offer at least one appealing fruit and/or vegetable option when food is presented at meetings or in the work place.
- Reduce (and ultimately eliminate) soft drinks and sugar-sweetened beverages. Always offer water and consider alternatives to soda, such as unsweetened tea or seltzer with a splash of 100% juice.
- Consider healthier alternatives to candy in vending machines, like dried fruit, popcorn or whole-grain graham crackers.
- Consider implementing policies that require or incentivize healthier food options for meetings.
- Invite one of the dietitians from the WashU MyWay to Health team to present on a healthy eating topic at your next staff meeting: https://hr.wustl.edu/wellness-connection/request-program/.
Learn More
Checkout curated and trusted health information from the Feuerstein Health & Wellness Information Center at the Bernard Becker Medical Library.
