Healthy Habits


Half Plate Healthy
1/2 plate health mobile

It’s an easy way to shift to plant-forward eating—and it’s visual, so no need to measure anything.

Simply fill half your plate with fruits and vegetables and the other half with whatever you like. Pasta, meat, a big buttery croissant—literally anything! Over time, as you start to enjoy the plant side of the plate, you can work in more seeds, beans, nuts, and whole grains, to help you stay the course.

Why You’re Going to Love Greens & Beans

Escarole and Beans

Let’s start with the obvious – it’s delicious! Greens & Beans is a traditional Italian meal that warms you up from the inside out. But beyond flavor, this easy dish is a satisfying, plant-forward meal that celebrates two nutritious foods we can all stand to eat more of: leafy greens and beneficial beans!

Leafy greens are some of the most under-consumed vegetables in the American Diet, yet they provide so much nutrition. Learn more about all the delicious benefits!

And beans? So much to love!

  • Very affordable way to add plant protein to your plate
  • Quick & easy option for giving any meal a fiber boost
  • Versatile beans work great as a meat substitute/alternative
Cannellini Beans

Make this tasty dish a regular part of your fall menu rotation – you won’t be sorry!

Add the Sweet Benefits of Melon to Your Plate

Nothing’s more satisfying than biting into a sweet, juicy melon in the heat of the summer! While there are tons of varieties and even more reasons to enjoy them, here are a few healthful reasons to add our Kiss Melons to your summer table:

  • Naturally sweet! Like all fruits, the sugar in Kiss Melons is naturally occurring so you get sweet satisfaction in a natural package of nutrients that support health
  • 100% of your daily vitamin A in each serving to support your eye health
  • Excellent source of vitamin C for healthy skin and immune support
  • 50 sweet calories per serving (about ¼ melon) – what’s not to love about that?

And like its melon cousins, the high water content of Kiss Melons makes them a fantastic, hydrating food for summer.

Enjoy Tomatoes, while eating Half-Plate Healthy

It’s tomato season, and whether you enjoy this summer favorite raw or roasted, each bite comes with a burst of healthful goodness! Fill half your plate with delicious tomatoes to enjoy these benefits:

  • Vitamin C – Promotes healthy skin, helps your body absorb iron, and protects cells from damage
  • Vitamin A – Supports the immune system and promotes eye health
  • Potassium – Helps muscles contract and supports healthy blood pressure

Red tomatoes also deliver a dose of lycopene, which is believed to help fight inflammation, and research suggests it may reduce the risk of prostate cancer in men.

Nutrition Tip: To increase the absorption of lycopene, enjoy tomatoes heated with a bit of oil.

Check out some of our favorite summer tomato side dishes

Practice Half-Plate Healthy with Corn

Wegmans Corn

Think corn is just a delicious summer side with no nutritional benefits? Think again! Corn is full of nutrients and plant compounds that promote good health. When you help yourself to an ear at your next picnic, you’re also helping yourself to these benefits:

  • Fiber: A serving of corn offers 8% the daily value for fiber, which is associated with lowering LDL cholesterol and promoting heart and gut health
  • Plant Protein: Each ear offers 4g of plant protein
  • Lutein & Zeaxanthin: These antioxidant carotenoids are linked with supporting optimal visual function
  • Just 90 Calories: Leaving lots of room for all your other summer favorites!

And last, but not least, corn counts towards your daily goal of five cups of fruits and veggies. Enjoying the fruits and vegetables regularly helps you reap other benefits, too, like a reduced risk of disease and better overall health. So, go ahead and give into your craving for those yummy kernels.

Check out some of our favorite summer corn side dishes

Eat Plant-Forward with Seasonal Veggies Like Squash

Green and yellow Summer squash

There are few seasonal goodies more abundant than summer squash!

With lots of ways to enjoy it, here are some reasons to enjoy it, too!

  • Low in Calories: Summer squash are about 95% water, which is why they clock in at just 20 calories per cup!
  • Vitamin C: Both zucchini and yellow squash are excellent sources of this antioxidant that also supports skin and bone health. Enjoying your squash raw also preserves its vitamin C which can be lost in cooking
  • Lutein & Zeaxanthin: These two carotenoids found in summer squash help promote healthy vision
  • Fiber: Summer squash has around 9% of the Daily Value for fiber—a nutrient many of us are looking to get more of to support heart health and digestion
  • It’s Free: Free of fat, saturated fat, sodium, and cholesterol

And of course, squash is a delicious, seasonal way to eat a rainbow of fruits and veggies that support good health!

Enjoy some of our favorite squash recipes

Healthy Hydration
Healthy Hydration

Water makes up about 60% of body weight and is needed to turn food into energy, carry nutrients to cells, keep joints lubricated, regulate body temperature and prevent fatigue. It also fights the wrath of winter that can leave lips & skin dry.

MYTH: You need to drink 8 cups of water a day.

FACT: There is no set number that’s right for everyone. Hydration needs vary based on several factors including age, gender, activity level and climate. Let your thirst be your guide.

MYTH: Only decaf beverages are hydrating.

FACT: All beverages provide hydration, including tea and coffee; the water in them offsets caffeine’s mild diuretic effect.

Soaking up the Benefits

Healthy hydration options are those that keep calories and added sugars in check. Also, 20% of water intake comes from food! Enjoy nourishing foods that boost hydration, such as fresh fruits & vegetables, yogurt and soups. Nothing beats water for zero-calorie refreshment—and it may also aid weight loss! For more flavorful options with no added sugar, try sparkling water, Wonder Water, or unsweetened coffee or tea, like our Just Tea.

Try these to stay hydrated the healthy way

Mindful Eating
Mindful Eating

Mindful eating connects us with food by bringing our full awareness and attention to the act of eating.

Research has shown that eating mindfully—paying attention to your food and eating in a non-judgmental way—may decrease the likelihood of overeating, help with weight management, connect us with others, and reduce stress! It’s a simple way to get more out of mealtime whether you’re alone, with friends or at the family dinner table.

4 Steps to Mindful Eating

1. BREATHE

Take a few deep breaths and relax. This brings your awareness to the moment and helps get rid of other distractions competing for your attention.

2. CHECK-IN

Ask yourself how you are feeling. Sad? Excited? Worried? Happy? Bored? Hungry? Do not judge—just be aware. Over time, this awareness may impact your food choices, but start by simply acknowledging your feelings.

3. DESCRIBE

Use your senses! Notice the colors, textures, shapes, aromas—even the feel and sound of your food. You might also describe the story of your food; do you know who made it? Where it was grown? This opens you up to a deeper connection with your food.

4. ENJOY

Chew slowly, paying attention to how the food feels and tastes. Crunchy? Salty? Sweet? Enjoy how you feel while eating something delicious. Food is meant to be savored! Slow down and truly experience it.

Stock for Success
Stock for Success

If It’s There, You’ll Eat It

The foods in your pantry, kitchen, workplace, and even your car all play a huge role in what you eat. Surround yourself and your family with foods that deliver on both flavor and health and eliminate temptation by removing options that don’t support your health goals.

The Top Foods Linked with Good Health

Check out our Healthy Eating Guidelines to see which foods have been shown to reduce the risk of health conditions like heart disease, Type 2 Diabetes, and obesity, while promoting overall health.

To help you get started, we’ve created a Kitchen Essentials collection you can use to build your shopping list! It’s full of fruits, and veggies, whole grains, beans and seafood favorites that are easy and delicious.

Find all our best health-related tips and inspiration to help you live a healthier, better life through food.