Healthy Eating

Build Better Meals

Food is fuel. Choosing foods that will get you started – and keep you going – can nourish your body and mind, help you maintain a healthy weight and prevent illness.

Food is fuel. Choosing foods that will get you started – and keep you going – can nourish your body and mind, help you maintain a healthy weight and prevent illness.

I joined Weight Watchers before our 1199SEIU discount started but had to quit because of the expense. So, when the WW program was added to our benefits at a special rate, I signed right back up. WW taught me how to be smart about food —now I’ve lost over 90 pounds!

– Christina C., 1199SEIU Member, Northwell Health

Have you started yet?

Take the next step toward better health and reach your goals with Weight Watchers. Learn More!

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for real results that last.

A Message from Abbie Gellman, MS, RD, CDN

Fruits and veggies are full of nutrients, nutrients that help our bodies run. They have everything from antioxidants to vitamins and minerals and fiber. When I’m thinking about what’s really healthy for my body, fruits and vegetables are my go-to.

— Abbie Gellman, MS, RD, CDN, Registered Dietitian and Chef
Director of the Teaching Kitchen and Culinary Medicine, SBH Health System

A Message from Abbie Gellman, MS, RD, CDN

Food scoring systems imply ‘good’ and ‘bad’ foods. This, in turn, may increase guilt or shame around eating and disordered eating behaviors, or misinformation around foods that are healthy instead of nutrition education. It’s much easier to understand a plate (MyPlate) that is half non-starchy vegetables, one-quarter lean protein and one-quarter starch. This is not foolproof, but it’s a better place to start when trying to think about what a healthy diet and healthy meal may look like.

Opt for a heavily plant-based diet rich in complex carbohydrates like those found in fruits, vegetables, legumes, brown rice and whole grains, which will keep you satisfied, doesn’t spike blood sugar and supports GI health. The goal here is to make half of all grains whole grains, so some refined carbohydrates are fine. If possible, pair these refined carbs with foods high in fiber. For example, white rice paired with vegetables or sugar in oatmeal.

Unsaturated heart-healthy fats may help reduce the risk of heart disease and stroke by improving related risk factors such as total and LDL blood cholesterol, blood pressure and inflammation. Also, omega-3 fatty acids may play a role in reducing the risk of heart disease and other issues such as cancer, arthritis and Alzheimer’s disease.

Know Your Caloric Numbers

Check this USDA chart for an estimate of what your body needs to function efficiently, but for a more accurate measure, try the calorie calculator at Calculator.net.

  • FEMALE
  • MALE
Age
Sedentary Moderately Active Active
21–25 2,000 2,200 2,400
26–30 1,800 2,000 2,400
31–50 1,800 2,000 2,200
51–55 1,600 1,800 2,200
56–60 1,600 1,800 2,200
61–75 1,600 1,800 2,000
76 and up 1,600 1,800 2,000
Age
Sedentary Moderately Active Active
21–25 2,400 2,800 3,000
26–35 2,400 2,600 3,000
36–40 2,400 2,600 2,800
41–45 2,200 2,600 2,800
46–55 2,200 2,400 2,800
56–60 2,200 2,400 2,600
61-65 2,000 2,400 2,600
66-75 2,200 2,200 2,600
76 and up 2,000 2,200 2,400

What Is Healthy Eating?

Nutritional guidelines vary based on age, sex, height, weight, activity levels and specific health conditions, so talk with your doctor, nutritionist or dietitian about your own health needs before starting a new eating plan.

Where Our Fuel Comes From

45% to 65%: Carbohydrates
10% to 35%: Protein
20% to 35%: Fats

Chef Marcus Samuelsson returns to Health Is the Key to share practical tips for making everyday meals healthier and more delicious. Drawing from his new cookbook, Back to Green: Rediscovering a World of Delicious, Healthy Eating, he serves up affordable ingredient swaps and simple meal-prep strategies anyone can try.

Back to Green: Rediscovering a World of Delicious, Healthy Eating

Chef Marcus Samuelsson (Bio)

Marcus Samuelsson, Award-Winning Chef, Restaurateur, Author and Activist

Marcus Samuelsson is the esteemed chef behind many restaurants worldwide, including Red Rooster Harlem and Red Rooster Overtown in Miami; Hav & Mar in the Chelsea Arts District; Metropolis at the Perelman Performing Arts Center in lower Manhattan; and several international locations, including the Bahamas, Canada and Ethiopia. Samuelsson was the youngest person ever to receive a three-star review from The New York Times. He has won eight James Beard Foundation Awards and was the guest chef for the Obama Administration’s first state dinner.

In 2023, Marcus earned an Emmy Award for the Short Form Program “My Mark.” He is a longstanding judge and TV personality on the hit Food Network show Chopped, head judge of Top Chef Family Style and an Iron Chef on Netflix’s rebooted Iron Chef: Quest for an Iron Legend. Samuelsson served as host and producer of the Seat at the Table audio series on Audible and co-host of the This Moment podcast with Swedish rapper Timbuktu on Acast. He is the author of multiple books, including his latest, Back to Green, The New York Times bestseller Yes, Chef: A Memoir, as well as the critically acclaimed The Rise: Black Cooks and the Soul of American Food.

To complement his professional commitments, Samuelsson is co-chair of Careers through Culinary Arts Program (C-CAP), which focuses on helping underserved youth. An active public speaker, Marcus hosted his first TED Talk at the world-famous Apollo Theater in 2012. He was invited back in 2024, when he was joined in conversation by renowned curator Thelma Golden to discuss the intersection of food, culture and community. He participates in lectures globally, most recently with the Gates Foundation and The New York Times during Climate Week NYC 2024.

Follow Samuelsson on Instagram, Facebook and X at @MarcusCooks and on TikTok at @Marcus_Cooks.

Satisfy Your Sweet Tooth

This heart-healthy sweet treat packs a punch—fiber, protein and taste! SBH Health System’s Chef Abbie Gellman shows you how you can improve your cardiovascular health while enjoying dessert, with simple swaps.

RECIPE

Satisfaga Su Gusto Por lo Dulce

Este regalo dulce y saludable para el corazón tiene un gran impacto: ¡fibra, proteína y sabor! El Educador de Nutrición Culinaria de SBH Health System, Yanir Cedeño, le muestra cómo puede mejorar su salud cardiovascular y también disfrutar el postre, con simples intercambios.

RECETA

Save Time and Boost Your Nutrition

We know your days are busy, and sometimes eating healthy takes a back seat to other responsibilities. Watch SBH Health System’s Registered Dietitian, Chef Abbie Gellman, show you how one-pan cooking can save you time and increase your nutrition!

RECIPE

Ahorre Tiempo y Mejore Su Nutrición

Sabemos que usted está ocupado durante el día y a veces, comer sano pasa a un segundo plano frente a otras responsabilidades. Siga al especialista en nutrición culinaria de SBH Health System, Yanir Cedeno, élla les mostrara cómo puede ahorrarle tiempo al cocinar en una solo sartén y aumentar su salud nutricional!

RECETA

Good-for-You Foods Made Easy

Follow this simple recipe from SBH Health System’s Teaching Kitchen.

Alimentos que le hacen bien, fáciles de hacer

Siga esta simple receta del equipo de cocina de SBH Health System.

The Best Fuel for Your Body’s Engine

Eating enough fruits and veggies is important, yet challenging. Get simple tips on squeezing more of them into your day.

Turn Your Pantry Staples into Healthy and Budget-friendly Meals

In this webinar, health educators explain how to turn your cupboard items into tasty and nutritious meals.

How Do You Get Your Required Daily Vitamins and Minerals?

Learn why you need certain vitamins and minerals — and what foods you can eat to get the recommended daily amount.

Make every bite count:
Eat nutrient-dense foods instead of less-filling fast and processed foods

Choose a variety of options from each food group

Also, don’t forget your annual physical exam.

Consider Healthy Swaps
Watch for Added Sugars or Artificial Sweeteners in Desserts, Sodas and Juices
Meal Prep on the Weekends
Learn How Much You Need from Each Food Group with a Personalized MyPlate Plan
Get Your Fill
Pay Attention to Portion Sizes

Statistics

More than 6,100 schools offered salad bars to more than 3 million children and school staff in 2023.

Source: CDC

Eating healthy, moving more and quitting tobacco can prevent 80% of heart disease, stroke and Type 2 diabetes and 40% of cancers.

Source: WHO

Boost Your Longevity with Healthy Habits and Foods Workshops

  • Bring Holiday Joy to Healthy Eating

    Saturday, November 14, at 10:00 am

    Learn practical tips from a Wellness Member Assistance Program Health Educator on how to enjoy the holiday season through healthy eating, simple exercises, and stress reduction strategies.

    Register Today

  • Bring Holiday Joy to Healthy Eating

    Tuesday, November 17, at 6:00 pm

    Learn practical tips from a Wellness Member Assistance Program Health Educator on how to enjoy the holiday season through healthy eating, simple exercises, and stress reduction strategies.

    Register Today

Imagine if the prescription for living a longer, healthier life was right in your refrigerator. That’s the idea behind food as medicine—practicing preventive healthcare through your food choices. The link between nutrition and health might seem obvious, but it’s easy to underestimate the impact of properly fueling your body. From diabetes to depression, food can play a significant role in treating and managing your health goals.
Food as Medicine

So dive in and find out how to get started!

Explore the resources available from the ACLM to support you

The Choice Is Yours

 

Explore online and in-person programs designed to support your health journey. We offer resources to help you achieve a healthy weight and address prediabetes or Type 2 diabetes.
 Learn more and find the right program for you!

Resources

Programs at Your Worksite

As an 1199SEIU member, you may have access to programs where you work to help you live a healthy lifestyle.

Find out more about programs at Montefiore Health System, Mount Sinai Health System, NewYork-Presbyterian, Northwell Health and NYU Langone Health.

The information contained in this site is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives. See terms of use.

**$25 shop credit + shipping on us offer terms: You must purchase a WW membership plan between 6/1/23 and 7/31/23 to get a $25 WW Shop Credit that can be used at the WW Shop at WW.com/shop. You will receive the credit via email within 5 to 7 days of signup. Available only where membership plans are offered through your employer or health plan, and in participating areas only. One per member. Credit must be redeemed by 8/31/23. Some products may be excluded. Free shipping is applicable on standard ground shipping to a single continental U.S. delivery address only. Offer not available to current members. Non-transferable. Offer is subject to change without notice.