REACH Health Newsletter

Good Nutrition


Good nutrients are important for mental and physical health. Eating a balanced diet is key to great health. The kind and amount of food you eat affects the way you feel and how your body works.


Fruits help with bowel function, growth and repair of our body tissue, assist in formation of red blood cells and play more vital roles for our body. Keep your fruits in places you can see them so you are more likely to eat them. Eat your fruits during mealtime or as snacks. Of course fresh is always best, but eating them frozen or dried are great too!


Vegetables help in the healing process of cuts and wounds, it helps reduce cholesterol levels in blood, help with healthy eyes and skin, help our immune system, and more. A variety of vegetables are key to a healthy diet. Try to skip the potatoes every now and then, and try vegetables that are packed with more nutrients such as spinach, broccoli, Brussels sprouts, lettuce, and carrots. Make it into a meal. Check out Pinterest for fun, tasty recipes.


Grains are important for forming red blood cells, helping with maintaining iron levels which carry oxygen throughout our blood, and helping with releasing energy from: protein, fat, and carbs. Make sure your grains are whole grains such as whole wheat bread, brown rice, oatmeal, and quinoa.


Protein is important for making enzymes, hormones, muscles, cartilage, skin and blood. If you're a meat eater, aim towards lean meats such as chicken, turkey, and fish. Non meat sources are beans, peas, artichokes, spinach, quinoa, and tomatoes.


We all know calcium makes your bones stronger, but it is also very important for heart, muscle, and nerve health. Sources of calcium are milk, yogurt, green beans, carrots, and edamame.


Oils help with building healthy cells, assist our nervous system to send messages to our brain, and help our intestines absorb nutrients, and many other important things. Our bodies need unsaturated oils, which include peanut, olive, and fish oils. Saturated oils are not good and include butter, lard, and oils that come from some meats.