Your Next Meal:

Finding Real Nourishment for Body and Soul

About This Course

Meals can be opportunities for good food and fellowship. Yet, eating nutritious meals and snacks can pose ongoing challenges. Discover helpful, realistic ways to make food choices that are right for you.


Approximately 20 minutes

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Additional Details

Nutritious food provides fuel for healthier, stronger bodies and can help you manage the stress of daily life. Eating a healthy diet has been shown to:

  • Help with weight control and reduce weight fluctuations
  • Reduce the risk of some chronic diseases, such as heart disease, high blood pressure, type II diabetes, cancer, and osteoporosis
  • Provide increased energy and a sense of well-being
  • Increase fullness and satiety
  • Increase sports and exercise performance

Yet, sometimes it’s hard to be consistent with nutritious eating. Perhaps you’re stretched for time, have limited access to healthy food, or experience cravings and stress-eating habits that are hard to break.

One way to tackle the challenge is to ensure that you have reliable information and practical suggestions. Here's a plan to get you on track towards healthy eating:

1. Take the nutrition course.

It's fun, interactive, and filled with good information and practical ideas to help with meal planning, learning about nutrition, and strategies for overcoming cravings and stress-eating.

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2. Pick a goal.

By keeping your nutrition goals realistic and focusing on making one change at a time, you can increase the likelihood of succeeding. Even small changes have been shown to make a positive impact on long-term success. Here are some suggestions that can get you started:

  • Eat a balance of fruits and vegetables throughout the day. Fill half of your plate with vegetables (see or aim for 5 - 6 servings of vegetables and two servings of fruit daily. Fruits and vegetables are high in vitamins, minerals, and disease-fighting antioxidants.
  • Make at least half of your grains whole grains instead of white, refined grains. Whole grains are complex carbohydrates that have more fiber, vitamins, and minerals. Fill a quarter of your plate with whole grains like brown rice, quinoa, and whole grain pasta.
  • Stick to lean protein. Animal and vegetable-based proteins offer good nutrition and essential amino acids that are important for growth and sustaining muscle mass. Fill a quarter of your plate with lean protein like fish, skinless chicken breast, lean beef, eggs or vegetarian protein options like beans.

3. Talk to your doctor.

Get an annual physical, and consider meeting with a nutritionist. Both options are available through your Medical Trust health plan benefits. Click here to check the handbook for your health plan and look up the coverage allowances for counseling sessions with a nutritionist in your area.

4. Track your progress.

Tracking your food intake is one of the best ways to gain clarity about your diet and the number of calories you are consuming on a daily basis. Make notes of when you eat, how much, where you are, whom you are with, and how you feel during and after.

Power Your Day with Good Nutrition

  • Wake up tired? Experience energy highs and lows over the course of the day? Try making a change to your routine and see if it affects how you feel. Keeping a journal of your daily food intake and noting your energy and mood will help you discover the best foods for your health.
  • Pack healthy snacks that you can bring to work each day for a week. It can be the same thing each day—a fruit, cut-up vegetables, yogurt or portioned nuts—or get individually packaged items to keep in your desk drawer.



Health benefits are offered through plans maintained by Church Pension Group Services Corporation (doing business as The Episcopal Church Medical Trust), 19 East 34th Street, New York, NY 10016.

The Episcopal Church Medical Trust Disclaimer

This material is for informational purposes only and is not intended to be professional medical advice or treatment. Always seek the advice of a healthcare professional with any questions about personal healthcare status and prior to making changes in approaches to diet and exercise. This material is not a guarantee of coverage under any Episcopal Church Medical Trust health plan.


Unless otherwise noted, websites referenced herein that are outside the domain are not associated with The Church Pension Fund and its affiliates (collectively, the Church Pension Group) and the Church Pension Group is not responsible for the content of any such websites.

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