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Skip Navigation LinksPennsylvania Department of Health > My Health > A-Z Health Topics > M-P > Nutrition

Good Nutrition

Research shows that good nutrition lowers people’s risk for many chronic diseases, including heart disease, stroke, some types of cancer, diabetes and osteoporosis.   Good nutrition is also necessary for healthy development and growth in children and adolescents.  An overall healthy lifestyle must include good nutrition, regular physical activity, no smoking, and stress management. 

  • Eat at least 2-6 cups of fruits and vegetables every day.  Try them canned, frozen or as juices.
  •  Choose whole grain breads, cereals and other products.
  •  Include low-fat dairy products, lean meats, poultry, fish and legumes.
  •  Drink lots of water.
  •  Reduce your intake of salt, sugar, alcohol and saturated fat.
  •  Choose foods with healthy fats such as fish and nuts, avoid saturated and trans fat.
  •  Select nutrient dense foods (foods that give you the most nutrition for the least calories) that are high in vitamins and minerals so the calories you consume will benefit your health.
  •  Decrease intake of less nutrient dense foods to control calorie intake.  

Learn more about healthy eating at the links below.