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 WeightWatchers 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 WeightWatchers. Learn More!
Give yourself the gift of health with
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.
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 dietician 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
Take the MyPlate Quiz
Cooking Demo
Brioche-Crusted Salmon, Collard Green and Fennel Salad
@AdrienneCheatham prepares a delicious and healthy meal. View the demo to find out how to make your own Brioche-Crusted Salmon with Collard Greens and Fennel Salad.
@1199SEIUBenefitFunds se junto con el @AdrienneCheatham para producir una demostración culinaria. Mira el video para aprender cómo cocinar un batido de mango, col rizada y jengibre.
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.
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.
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 Dietician, Chef Abbie Gellman, show you how one-pan cooking can save you time and increase your nutrition!
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!
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 the foods you can eat to get the recommended daily amount.
Statistics
Boost Your Longevity with Healthy Habits and Foods Workshop
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Unmasking Myths: Supplements, Probiotics, and Herbs
Saturday, July 19, at 10:00 am
Explore common myths about supplements, probiotics, and herbs, presented by a Wellness-Member Assistance Program Health Educator. Gain a clearer understanding of their benefits, risks, and how to make informed health choices.
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Unmasking Myths: Supplements, Probiotics, and Herbs
Tuesday, July 22, at 6:00 pm
Explore common myths about supplements, probiotics, and herbs, presented by a Wellness-Member Assistance Program Health Educator. Gain a clearer understanding of their benefits, risks, and how to make informed health choices.
Food as Medicine
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.
Resources
Access free or reduced-cost community services and programs close to where you live or work with findhelp.org. Search for support in your community, including housing assistance, emotional well-being resources, child care, legal help and more.
Visit findhelp.1199SEIUBenefits.org to get started.
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.
