Mayo Clinic Health System
  • Request an Appointment
  • Patient Online Services
    • Find
      a Service
    • Find
      a Provider
    • Find
      a Location
    • Visit
      our Blog
    • Contact
      Us
    • Refer
      A Patient
    • Patient Stories
    Don't delay your care:
    • Schedule your appointment now for safe, in-person care.
    • Visit our COVID-19 page for safe care and visitor guidelines, and trusted coronavirus information. 
    • Get current patient vaccination updates by region.
    • Request an Appointment
    • Patient Online Services
    • Pay Bills Online
    • Refer a Patient
    • For Patients & Visitors
    • Financial Assistance
    • Donate
    • Careers
    • Volunteer
    • For Medical Professionals
    • About Us
    • Community Resources
    • Press Room
    • Mayo Clinic
    • CaringBridge
    ERROR!

    Find Classes & Events in Your Area

    Recent Posts

    • Speaking of Health
      Don't let fear of needles interfere with vaccinations
      March 02, 2021
    • Speaking of Health
      6 tips to reduce children's screen time
      February 26, 2021
    • Speaking of Health
      Chronic sinusitis: More than a stuffy nose
      February 25, 2021
    Featured Topics
    • Behavioral Health
    • Cancer
    • Children's Health (Pediatrics)
    • Diabetes
    • Exercise and Fitness
    • Heart Health
    • Men's Health
    • Obstetrics and Gynecology
    • Weight Loss and Bariatric Surgery
    • Women's Health
    Featured Topic
    Monday, April 28, 2014

    Building wellness: Food as a healthy foundation

    ZeratskyWellness is more than just eating right — a healthy diet can set the stage for a healthy life.

    “We know that wellness is bigger than just diet and exercise,” says Katherine Zeratsky, clinical dietitian at Mayo Clinic. “Sleep, stress management, social connections and mental health are all part of the picture too.”

    But when you’re trying to decide what to tackle first, research says to look at your food.

    Diet as first step to wellness

    “Nutrition is a foundation of a healthy lifestyle,” says Zeratsky. “It’s hard to outrun a poor diet. It’s not the only thing, but if you eat better, it probably will feed into other things. If you’re making a healthier choice every time you eat, it can be the first step to wellness.”

    How do I start?

    “We can all strive to eat a little bit better,” says Zeratsky. For many people, this begins with simply paying attention.

    “Take an inventory of what you’re eating and drinking,” she says. “Oftentimes, we don’t register what and how much we’re eating, and it’s easy to eat more than we need.”

    For others, Zeratsky says, it’s about adding missing food groups to their diet. Sometimes, basic lifestyle changes can lead to healthier eating.


    Try this: Fresh and local from the farmers market

    Kari GrunaLocal farmers markets and food co-ops are becoming more common, even in small communities. Purchasing local food is a great way to incorporate more fruits and vegetables into your diet.

    “If it’s your first time at a farmers market, go with the attitude of being an explorer,” says Zeratsky. “Don’t be afraid to be a novice and ask questions. Most farmers are more than happy to tell you about their produce and how to use it.”

    Keep in mind that food from a farmers market will likely taste different from what you buy in a grocery store, simply because it’s fresher.

    “Keep an open mind about trying new things,” says Zeratsky. “You might find that awakening your taste buds allows you to enjoy your food more.”


    Nutrition for kids

    Regardless of age, everyone needs the same types of nutrients. What might change is the amount needed at various ages for proper growth and development.

    In general, be sure your child’s diet is rich in nutrient-dense foods, such as whole fruits and vegetables, whole grains, dairy and proteins, such as lean meat, eggs and nuts. Limit calories from sugary drinks, sodas and treats, as well as solid fats, such as stick margarine.

    For more detailed information about nutrition needs for boys and girls at various ages, visit mayoclinic.org and search “nutrition for kids.”

    10 Great Health Foods


    For the safety of our patients, staff and visitors, Mayo Clinic has strict masking policies in place. Anyone shown without a mask was either recorded prior to COVID-19 or recorded in a non-patient care area where social distancing and other safety protocols were followed.
    Topics in this Post
    • Exercise and Fitness
    • Gastrointestinal Health
    • Heart Health
    • Life Coaching
    • Men's Health
    • Women's Health
    • Weight Loss and Bariatric Surgery
    • Get healthy recipes and tips

    Stay Connected

    • Hometown Health

    Find Out What’s Happening in Your Community

    Stay Informed with the Latest
    • Notice of Nondiscrimination
    • Notice of Privacy Practices
    • Terms of Use
    © 2018 - 2021 Mayo Clinic Health System