Let food be thy medicine and medicine be thy food. -Hippocrates
Nourishing food is foundational to health — supporting healthy pregnancies and playing a central role in the prevention and management of chronic conditions such as cancer, diabetes, hypertension, and obesity. Nutrition security means that every person has consistent physical, social, and economic access to safe, healthy, and culturally meaningful food that meets their needs and preferences for an active, healthy life. In the spirit of The Wisconsin Idea, partners across the state are working together to advance a shared vision: that everyone in Wisconsin EATS Healthy. This site offers practical Food is Medicine resources to support individuals, clinicians, and communities in turning that vision into action.
Whole food, plant-based eating emphasizes a variety of nutrient-dense, minimally processed vegetables, fruits, whole grains, beans and legumes, and nuts and seeds. It’s important to know how to plan delicious and nutritious meals using these foods, discover foods you truly enjoy, and build confidence in the kitchen. Making a plan before heading out to shop can help you get organized, save money, and choose healthy options.
- Whole food, plant-based eating
- Food as Medicine Jumpstart (English PDF)
- Food as Medicine Jumpstart (Spanish PDF)
- Whole food plant based eating on a budget
- Meal Planning
- Budget friendly meal planning
- Low carb sample menus
- 15 grams per meal (PDF)
- 30 grams per meal (PDF)
- Week-at-a-glance (Excel) | Week-at-a-glance (PDF)
- Kwik Trip | Kwik Star
- Heart healthy eating plan (PDF)
- Produce (PDF)
- Protein (PDF)
- Recipes
Fresh, frozen, canned, and dried fruits and vegetables are a delicious way to make every bite count! Try to get 4-5 servings every day. Consider tracking your intake with an app like SMART 5-A-DAY which is rated E for everyone and is available in the Google Play store.
- A Guide to Cooking Farm-Fresh, Seasonal Produce
- Low Carb Fruits and Vegetables
- Seasonal Produce Guide
- Farmers’ Markets
- Community Supported Agriculture (CSA)
- Kwik Trip Produce
- Produce Prescriptions
- Produce Passport
- FoodShare shoppers
- Double Dollars – CAC (up to $20 at farmers’ markets & Willy Street Co-op)
- Partner Shares – FairShare (up to $350 towards CSA box)
- Farm to Foodbank Initiative – Second Harvest Foodbank of Southern Wisconsin
- Madison Area Food Pantry Gardens
Snacks can help you meet your daily nutrient needs. They can keep your energy high throughout the day. Look for snacks with 0g of Added Sugars. Try a snack from each of the food groups! (en espanol)
Low Cost Snacks
Low Carb Snacks |
Dips & Dressings Packaged Snacks
Smoothies
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Some desserts can be relatively healthy and be a source of protein, fiber, and healthy fats to help you meet your daily nutrient needs. They can even help you meet your daily fruit and vegetable goals of 3-5 servings per day. When choosing desserts, pay close attention to the Added Sugar line on nutrition labels. The American Heart Association recommends men consume no more than 36 grams of added sugar per day, and women consume no more than 25 grams of added sugar per day. Look for “No sugar added” or “Sugar free” options. Here are just a few examples to get you on the right track.
- Cookies
- Fruit
- Chocolate covered (TruFru)
- Fresh or frozen + Whipped cream or Reddi-whip
- Frozen Fruit Cups
- Muffins
- Nuts
- Popsicles
- Pudding
- Shakes and Ice Cream
- Yogurt
- Other tasty treats
Many beverages contain non-sugar sweeteners, caffeine, and added sugars that contribute to the risk of overweight, obesity, and diet-related chronic diseases when consumed in excess. Plain water should be the primary beverage for meeting hydration needs starting at age 5 (Healthy Beverage Consumption in School-Age Children and Adolescents – PDF).
Water accounts for 60 percent of your body weight (about 12 gallons or 100 pounds inside a 160-pound person). Water is vital to your health as it keeps your organs healthy, prevents bad breath, keeps you cool when you exercise, helps your muscles and joints work well, and helps your body flush out toxins. There are a lot of creative ways to help increase water intake. Try these tips to start:
- Find a water bottle you love
- Drink a minimum of ½ oz of water per pound of body weight per day (80 oz for a 160-pound person)
- Your urine should be light yellow and almost odorless – dark yellow urine with a strong odor means you aren’t getting enough water
- Avoid high-calorie, sugar-sweetened beverages and replace with water
- If you like flavor, consider a low-calorie addition like citrus zest, berries, or herbs
- If you like carbonation (as contained in soda), consider calorie-free flavored seltzers
- Eat fruits that contain a lot of water like berries, melon, oranges, apricots, clementines, plums, and peaches
- Eat vegetables that contain a lot of water like lettuce, spinach, tomatoes, cucumbers, zucchini, cabbage, broccoli, and bell peppers
Many grocery stores, food cooperatives, and convenience stores provide direct discounts on food through both paper and digital coupons. Delivery and curbside pickup is often available, and fuel rewards can be earned through a variety of purchases.
Grocery stores
- Festival Foods
- Hy-Vee
- Kroger / Roundy’s (Pick ‘n Save, Metro Market, Mariano’s)
- Kroger 20% off produce (SNAP, WIC, Medicaid)
- Kroger digital coupons
- Kroger Boost membership (free delivery, 2x fuel points)
- Kroger Fuel Points
Co-ops
- Willy Street Co-op
- Willy Street Co-op Access Program
- Willy Street Co-op Double Dollars (SNAP produce purchases)
Convenience Stores
- Kwik Trip / Kwik Star
A meal kit is a subscription service that provides recipes with pre-portioned food ingredients to prepare fresh and portion-controlled home-cooked meals. Some meal kit services also provide microwave ready heat and eat meals. Meals are typically available in several pickup locations and some services also provide home delivery options.
- Dane County
- Lafayette County
- Milwaukee County
- Rock County
- Waukesha County
- Outside Wisconsin
- Blue Apron
- Factor (includes a keto option)
- Fresh n’ Lean (GFDF)
- Freshology
- Green Chef
- Hello Fresh
- Home Chef
- Modify Health (Low FODMAP)
- Sunbasket
Health insurance is increasingly covering food is medicine benefits for individuals with Medicare Advantage and Medicaid coverage. These benefits often include medically tailored meals, medically tailored groceries, and produce prescriptions. Medically tailored meals are healthy, fully prepared home-delivered meals customized for individuals who are pregnant or have chronic health conditions such as diabetes, heart failure, kidney disease, HIV, and cancer. Some providers of these meals include Food For Health, Foodsmart, and Mom’s Meals.
Medically Tailored Meals
Quartz Health Solutions’ Nourishing Meals
- Medicare Advantage & D-SNP (Dual Eligible Special Needs Plan) Members – There is no cost to the member for this benefit.
- Post-discharge benefit for Members in recovery
- Within 48 hours of discharge from a hospital or skilled nursing facility (SNF), Mom’s Meals contacts the member to offer the benefit, enroll, and make their meal selections.
- Two medically tailored, heat-and-eat meals daily for 10 days (20 meals total) are delivered within the first week after enrollment. The order is split into two boxes, each containing ten meals.
- This benefit can be offered up to 90 days post discharge and used up to four times per year.
- Quartz honors the post-facility discharge meal support for the VA Hospital. These individuals will need to contact the number on the back of the Quartz ID card and be referred to Mom’s Meals on an individual basis.
- Post-discharge benefit for Members in recovery
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- Congestive or chronic heart failure (CHF) benefit
- Members with CHF can be referred to the program by Quartz Care Management or another Quartz Population Health program.
- Two medically tailored, heat-and-eat meals daily for 6 weeks (84 meals total) are delivered within the first week after enrollment.
- After six weeks of meals, members can opt-in to receive one produce, pantry, or allergy-friendly pantry box per month for a maximum of six months. There is no cost to the member for this benefit.
- Congestive or chronic heart failure (CHF) benefit
- Quartz BadgerCare Plus & Medicaid SSI Members – There is no cost to the member for this benefit.
- High-risk pregnancy or high-risk postpartum (up to 12 months following birth)
- Members who meet one or more of the following criteria are assessed by a registered dietitian and offered two meals a day for up to 12 weeks which can be split into 2- 6 week segments:
- Be less than 18 years of age
- Be African American
- Be homeless
- Have a chronic medical or behavioral health condition that will negatively impact the pregnancy
- Had a prior poor birth outcome, defined as one or more of the following:
- Baby born at a low birth weight (less than 2,500 grams or 5.5 pounds)
- Baby born preterm (gestational age less than 37 weeks)
- Neonatal/early neonatal death (baby died within the first 28 days)
- Stillbirth (fetal demise after 20 weeks gestation)
- Members who meet one or more of the following criteria are assessed by a registered dietitian and offered two meals a day for up to 12 weeks which can be split into 2- 6 week segments:
- Diabetes (type 1 or 2) and/or cardiovascular disease (hypertension or CHF) who have been discharged from a hospital or SNF in the last 90 days
- Within 48 hours of discharge from a hospital or skilled nursing facility (SNF), a Registered Dietitian from Mom’s Meals contacts the member to offer the benefit, enroll, and make their meal selections.
- Two medically tailored, heat-and-eat meals daily for up to 12 weeks (up to 168 meals) are delivered within the first week after enrollment.
- High-risk pregnancy or high-risk postpartum (up to 12 months following birth)
- ALL Quartz Members
- ALL Quartz members have the opportunity to purchase meals as part of the Nourishing Meal Affinity Programs. Meals are offered at a discounted rate with free shipping to a physical address anywhere in the United States. Meal options are vast with many dietary preferences to choose from.
- Unlike the nourishing meal programs above, this program is fully initiated by the member. Enroll with Mom’s Meals and use code QUARTZ.
- Quartz will be unaware of a member’s participation as they will not receive claims.
Quartz Health Solutions partners with Mom’s Meals to offer these meal options to its members. For referrals, terminations, changes, or questions, contact Mom’s Meals Customer Care M-F 7am-6pm CST: (866)-204-6111 or orders@momsmeals.com. If members have additional questions, contact Quartz Customer Success with the phone number on the back of the member’s Quartz ID card.
People are eating out more than ever. It is easy to eat more calories, sugars, and fat if you go out without a plan. Explore these ideas for healthy dining out (PDF).
Smoothies & Fruit Bowls
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- BeneBlends (Smoothies, Bowls, Juice) – Junction Rd, West Madison – Dairy Free, Gluten Free
- Blended (Smoothies, Bowls, Juice) – Hilldale, Madison
- Smoothie King (Smoothies, Bowls) – Deming Way, Middleton
- Tropical Smoothie Cafe (also toasted flatbreads, wraps, sandwiches, quesadillas) – Multiple locations
Salads & Sandwiches
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- Café Zupas – Greenway Blvd, Middleton
- Crisp & Green – Sligo Dr, Madison
- Forage Kitchen – Multiple locations
- Grace Coffee – Multiple locations
- MOD Pizza
- Sookie’s Veggie Burgers – State St, Madison
- Sunn Café – Mt. Horeb, WI
- Sweetgreen – Multiple locations
Fish Options
- Plant-based Dining
- Banzo – Sherman Ave, Madison
- Dhaba (Indian) – Middleton
- Green Owl Café – Atwood Ave, Madison
- Himal Chuli (Nepali) – State St, Madison
- Jardin – East Washington, Madison
- JustVeggiez – State St, Madison
- Migrants (Mexican) – West Beltline, Madison
- Cold-pressed Juices
- New Day Eastside Juicery – Madison
- Convenience Stores
- Kwik Trip | Kwik Star
- Heart healthy eating plan (PDF)
- Produce (PDF)
- Protein (PDF)
- Kwik Trip | Kwik Star
Improving your health starts with goals. Setting goals helps you focus on what is most important to you, and making a plan to reach those goals helps you take things step by step. Make lifestyle changes that stick (PDF) and consider some of the following resources to help you reach those eating-related goals.
- Protein
- Heart Healthy Shopping Tips (video)
- Cookbooks
- Grocery Store Programs
- Festival Foods’ (Mealtime Mentors, Special Diets)
- Hy-Vee (Recipes & Meal Ideas, Wellness Wednesdays, Hy-Vee dietitian nutrition services)
- Pick ‘n Save (OptUp)
- Nutrition Tracking
- SMART 5-A-Day (produce intake)
- Community Resources
- Health System Resources
Group Medical Visits offer an innovative and interactive approach to meeting your healthcare needs. Patients with common health goals are brought together and led by one or more healthcare providers in a supportive environment. Each 60-90-minute visit allows patients to share as information as they feel comfortable. Patients can share experiences while also learning how to incorporate key elements necessary to live a healthier life. Through hands-on learning, you will explore self-management skills to support lifestyle and behavior changes that directly relate to specific health problems.
Wisconsin has many different programs that can help you pay for food or childcare costs, obtain health care coverage, find a job, and more. Start out by finding out if you qualify by answering a few questions about your household, income, assets, and expenses on Wisconsin’s ACCESS website.
- Madison & Dane County Food Resources
- Other Food Assistance
- 2-1-1 Wisconsin (United Way Dane County)
- Feeding Wisconsin
- REAP Food Group
- Second Harvest Foodbank
- Senior Nutrition Program
- Slow Food USA
- Summer Food Service Program
- Supplemental Nutrition Assistance Program (SNAP)
- The River Delivers
- Willy Street Co-op Access Program
- Wisconsin Community Action Program Association
- Women, Infants and Children (WIC) Program
