With the holiday season in full swing, it’s understandable if you’re looking forward to all your favorite, guilty-pleasure dishes. As a doctor, I believe in balancing occasional splurges with what we eat during the rest of the year. 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 Funds 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)

Our Members’ Voices series is so popular that we are devoting the 2025 calendar to showcasing the inspirational stories of 12 new 1199SEIU members! These 1199ers have embarked on their own unique health journeys, and they are willing to share what they’ve learned to help motivate you in the coming year! You’ll also find important contact information and quick, at-a-glance overviews of the services and programs your Benefit Funds offer.

What if the prescription for healthier living 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.

Your Food Rx

Inflammation Fighters

Inflammation can make you feel tired and achy. It can also cause weight gain and insulin resistance. Fight back by increasing your intake of leafy green vegetables, berries and the healthy fats found in nuts, olive oil and fatty fish, like salmon.

Mood Motivators

If you’ve ever felt the combination of hunger and anger known as “hanger,” you’re already familiar with the effect food can have on your mood. To combat these effects, make sure to eat healthy meals regularly and try adding more whole grains, lean meat, beans and low-fat dairy. These foods stimulate mood-stabilizing hormones like serotonin and dopamine.

Brain Boosters

Supercharge your brainpower and prevent cognitive decline by going green! Foods such as kale, spinach, broccoli and collards contain healthy nutrients like vitamin K, lutein, folate and beta-carotene, which could play a role in maintaining your brain health.

Blood Sugar Regulators

It’s no secret that food choices can influence your blood sugar levels. Take control with foods like beans and lentils, avocado and rolled oats, as well as fermented foods like sauerkraut and yogurt. The choices we make can help lower A1C levels and can even—potentially—prevent type 2 diabetes.

Heart Health Heroes

Your heart does a lot of work behind the scenes to keep your body running smoothly. So, show it a little TLC by putting these heart-healthy foods on the menu: fresh herbs, nuts, fish, whole-grain cereal, and fresh fruits and vegetables.