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Nutrition and Healthy Eating

Proper nutrition is key to overall health. Different people have different reasons to change their eating habits. You may want to lose weight. Your doctor may tell you that you need to change what you eat and when because you have, or are at risk for, a medical condition. Whatever your reason, eating better may help you have more energy, fight off common illnesses, and help you enjoy life.

Nutrition Plans

The plan you and your doctor choose depends on why you need to change the way you eat.


Eat breakfast –

  • Eat foods high in fiber and protein
  • Avoid fast food

Break bad habits –

  • Eat without distraction
  • Don’t watch TV or text while eating
  • Do enjoy your meal and eat slowly
  • Keep healthy snacks
  • Don’t buy cookies and chips
  • Do keep fresh vegetables or nuts
  • Eat from a plate
  • Don’t eat straight from a box or bag
  • Do put a serving size on a plate or in a bowl
  • Eat in more
  • Don’t eat out, get delivery, or bring fast food home
  • Do prep meals in advance or choose frozen portion-controlled meals
  • Drink fewer calories
  • Don’t choose soda or flavored, sweet coffee or tea
  • Do choose water

Control your portion size –

  • Use smaller plates and glasses
  • Repackage foods you buy in bulk into smaller containers
  • Share a meal when you eat out
  • Eat half of your meal if you are not sharing and save the rest for another meal
  • Eat slower

Eat more vegetables and fruits –

  • Choose whole vegetables and fruits
  • Eat more beans

Choose My Plate 

Eat whole grains -

  • Choose oatmeal, whole wheat bread, pasta, or crackers, wild rice, kasha, quinoa, bulgur, barley

Limit unhealthy fats -

  • Saturated fats like those in butter, meat, non-skim dairy products, coconut and palm oil
  • Partially hydrogenated fats
  • Cook with olive or vegetable oils
  • Eat less fast food

Eat low-fat protein –

  • Almonds, peanuts, walnuts, pecans
  • Skim or low-fat dairy products
  • Lentils like beans
  • Lean meats and seafood
  • Egg whites

Eat less sodium –

  • Choose unsalted nuts
  • Try different herbs and spices, like ginger or garlic
  • Read food labels

Create daily menus –

  • Look for healthy recipes for foods you like
  • Make a shopping list

Treat yourself occasionally –

  • Have a piece of dark chocolate

Drink more water –

  • Replace soda or coffee with a glass of water
  • Drink less alcohol

Alcohol Calorie Counter 


All GlobalHealth plans include benefits at no cost for weight management and diabetes self-management classes. In addition, your PCP may refer you to nutritionist or dietitian. See your member materials for details.

Medicare Advantage members click here.

Additional Resources