A Message from Dr. Van H. Dunn, Chief Medical Officer

It’s the time of year when many of us are trying to stick to our resolutions—especially when it comes to food and exercise. As a doctor, I believe balance is an important part of maintaining a healthy lifestyle. And the fact is the food we eat plays a big role in our overall health. Choosing foods that are lower in sugar, saturated fats and sodium can help prevent diabetes, hypertension and certain cancers—allowing us to live longer, healthier lives. Studies also show that a diet consisting mainly of whole, unprocessed foods can help lower the risk of depression and anxiety.

Healthy food may not always be in plain sight. But even when you feel surrounded by unhealthy options, you can find alternatives if you look in the right places. In the supermarket, don’t settle for what you see right away. Keep looking! You may have to look harder to find the fresh fruits and vegetables and lean proteins, but your body will thank you for it. You should also try to cook your own food as often as you can. It allows you to know exactly what you’re eating, putting you in control.

And doctor’s orders: Take this healthy eating prescription in three balanced meals. When you skip breakfast, lunch or both, there is a tendency to overeat later in the day to make up for it. Choose foods from the five food groups (fruits, vegetables, whole grains, proteins and dairy) to create healthy meals that taste good to you. For more information, visit our Healthy Living Resource Center and check out “MyPlate” in our Healthy Eating section. You’ll also find resources and tips to help you build better meals.

You don’t have to give up flavor to eat healthier. Being creative with ingredients can be a game changer. I should know: I’m not just a doctor, I also love to cook. Using herbs, spices, lemon juice or no-salt seasonings add flavor without adding sodium. You can also try baking, broiling or grilling instead of frying.

As your Benefit Fund doctor, I encourage you to remember that when it comes to healthy eating and nutrition, making small changes can really add up!

Sources: U.S. Food and Drug Administration (FDA), National Institute of Health (NIH)