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.
Start the New Year right!
Fulfill your 2023 New Year’s resolution and take the next step toward better health. Learn More!
I signed up and I am looking forward to starting my health journey!
– Damaris A, 1199SEIU Member, SBH Health System

I signed up and I am looking forward to starting my health journey!
– Damaris A, 1199SEIU Member, SBH Health System
Already signed up?
Register for a Kickstarter orientation.
Make the Most of Your New Benefit
Your WeightWatchers® membership includes a Kickstart session—an interactive virtual group session with a WeightWatchers coach that’s designed for members who are new to the program (or need a refresh).
Give yourself the gift of health in 2023!

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.
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
The Best Fuel for Your Body’s Engine
We know fruits and veggies are a great source of vitamins, minerals and fiber, but making sure we eat enough of them every day can be a challenge. SBH Health System’s Dietitian Abbie Gellman offers simple tips on working more fruits and vegetables 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.
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
Statistics
Boost Your Longevity with Healthy Habits and Foods Workshop
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Retirees: Cooking for Your Health en Español
Friday, February 3 at 12:00 pm
We’re excited to offer the Cooking for Your Health class in Spanish! Join Chefs Natalia and Yexenia for a cooking demonstration of quick, healthy recipes that are sure to become favorites. Each class will last one hour at the Zoom links listed below. Take a look at the dishes you’ll be cooking this month!
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Retirees: Cooking for Your Health
Thursday, February 9 at 11:00 am
Let’s get cooking! We’re excited to get in the kitchen to show you how to prepare healthy meals and share tips for better eating. Each class will last one hour at the Zoom links listed below and will include a cooking demonstration with Chef Jamie. Take a look at the tasty offerings you’ll cook up this month!
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Retirees: Cooking for Your Health en Español
Friday, February 17 at 12:00 pm
We’re excited to offer the Cooking for Your Health class in Spanish! Join Chefs Natalia and Teresa for a cooking demonstration of quick, healthy recipes that are sure to become favorites. Each class will last one hour at the Zoom links listed below. Take a look at the dishes you’ll be cooking this month!
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.
Programs at Your Worksite
As an 1199SEIU member, you may have access to programs where you work to help you live a healthy lifestyle.
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.