Healthy eating.

Making changes to what you eat can feel like a big job. But eating healthier doesn’t have to be an all-or-nothing type of thing. In fact, you’re more likely to stick with it if you start with small changes – and those changes will add up to make a big difference. Check out the tips and healthy recipes below for quick and easy ways to get you on the right path.


Tips for eating healthy.

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What important mineral is found in all foods in the dairy group?

What important mineral is found in all foods in the dairy group?

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Do all adults need the same amount of protein?

Do all adults need the same amount of protein?

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Which nutrients are found in whole fruit but not in juice?

Which nutrients are found in whole fruit but not in juice?

Quick Tip

Save hundreds of calories when you cook by avoiding frying.

Save hundreds of calories when you cook by avoiding frying.

Quick Tip

Fight disease with fruit.

Fight disease with fruit.

Quick Tip

Fight disease with fruit.

Eating the right amount of fruits and vegetables may help reduce your risk for many conditions, such as heart disease, high blood pressure, and certain cancers.

Plan smart

Brown-bag it.

Brown-bag it.

Plan Smart

Avoid stress at mealtime by planning a healthy weekly menu.

Avoid stress at mealtime by planning a healthy weekly menu.

Plan Smart

Avoid stress at mealtime by planning a healthy weekly menu.

Before you go grocery shopping, choose what meals you’ll make that week. Check your pantry, and then make a grocery list. Prep as much as you can ahead of time to cut down time in the kitchen.

Eat smart

Make half your plate fruits and veggies.

Make half your plate fruits and veggies.

Prep smart

Think of fruits and veggies at snack time.

Think of fruits and veggies at snack time.

Prep smart

Think of fruits and veggies at snack time.

Rinse, chop, and portion fruits and veggies in your free time so they’re ready to go when you (or your kids) need a snack.

Plan smart

Double the recipe.

Double the recipe.

Plan smart

Double the recipe.

When making your next healthy meal, consider doubling the recipe and freezing the extras. You’ll save time and money by preparing two meals at once.

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What is the most common food from the grain group eaten in the US?

What is the most common food from the grain group eaten in the US?

Quick Tip

Stick to your grocery list.

Stick to your grocery list.

Quick Tip

Stick to your grocery list.

Preparing a shopping list – and sticking to it – will help you save money and avoid unhealthy impulse buys.

Eat smart

Reimagine your fruit.

Reimagine your fruit.

Quick Tip

Think beans for protein.

Think beans for protein.

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Know which veggies are full of vitamin A?

Know which veggies are full of vitamin A?

Quick Tip

Bake with applesauce.

Bake with applesauce.

Prep smart

Portion snack foods into baggies so they’re ready to grab and go.

Portion snack foods into baggies so they’re ready to grab and go.

Prep smart

Portion snack foods into baggies so they’re ready to grab and go.

Consider making your own healthy version of trail mix using unsalted nuts and add-ins such as seeds, dried fruit, popcorn, or a sprinkle of chocolate chips.

Eat well on a budget.

recipe

Home Run Hummus Wrap

Home Run Hummus Wrap

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Healthy Carrot Cake Cookies

Healthy Carrot Cake Cookies

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Couscous Salad

Couscous Salad

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Mac and Cheese with Broccoli

Mac and Cheese with Broccoli

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Quick Chili

Quick Chili

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Tasty Hamburger Skillet

Tasty Hamburger Skillet

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Pasta with Greens and Beans

Pasta with Greens and Beans

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Cranberry Oatmeal Bites

Cranberry Oatmeal Bites

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One-Pan Chicken Alfredo

One-Pan Chicken Alfredo

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Brazilian Black Beans and Sausage

Brazilian Black Beans and Sausage

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Banana Oatmeal Cookies

Banana Oatmeal Cookies

Recipe for success

14 servings

Banana Oatmeal Cookies

Let’s be honest, we all enjoy something sweet from time to time. So why not try this healthier twist on grandma’s favorite? It delivers both flavor and fruit with every bite.

Let’s get baking

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Strawberry Salsa

Strawberry Salsa

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DIY Trail Mix

DIY Trail Mix

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Salmon Pasta Bake

Salmon Pasta Bake

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Bugs on a Log

Bugs on a Log

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Minestrone Soup

Minestrone Soup

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Personal Pizza

Personal Pizza

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Fresh Corn Salsa

Fresh Corn Salsa

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Pumpkin Pancakes

Pumpkin Pancakes

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Turkey Cranberry Quesadilla

Turkey Cranberry Quesadilla

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Yogurt Berry Parfait

Yogurt Berry Parfait

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Easy Tuna and Peas

Easy Tuna and Peas

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Broccoli Rice Casserole

Broccoli Rice Casserole

Recipe for success

12 servings

Broccoli Rice Casserole

This healthy, family-sized meal for under $9 total is sure to please your whole crew. Mixing veggies in with grains is a great way to make sure even the pickiest eaters get their greens!

Let’s get cooking

Upcoming events.

From nutritional workshops to cooking classes, see what’s happening in your neighborhood by clicking on your county below.

Mon 24

Eat Smart WNY Nutrition Workshop

September 24 @ 11:00 am - 12:00 pm
Mon 24

Healthy Eating on a Budget

September 24 @ 6:30 pm - 7:30 pm
Tue 25

Healthy Eating on a Budget

September 25 @ 9:00 am - 9:45 am
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