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Eating for Your Health

At Beebe Healthcare our emphasis is on encouraging the healthy lifestyle for those at the hospital and in the community.  Good nutrition is vitally important for overall health and wellbeing.  Nutrition plays a major role in the prevention of disease, weight management, and health maintenance.  Learn more about shopping for your health here.

You may utilize the following information to make healthy choices.  ChooseMyPlate are the guidelines provided by the USDA, illustrating the 5 food groups that are considered the building blocks for a healthy diet. Description: http://ts4.mm.bing.net/th?id=H.4677572561928347&pid=1.7&w=152&h=139&c=7&rs=1 1. Balance Calories: Find out how many calories YOU need for a day as a first step in managing your weight. Go to www.ChooseMyPlate.gov  to find your calorie level. Being physically active also helps you balance calories.

2. Enjoy your food, but eat less: Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories. Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough.

3. Avoid oversized portions: Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal.

 

This amount of food is similar to 3 ounces meat deck of cards 1 cup baseball 1/2 cup light bulb 1/4 cup large egg 1 tablespoon whole thumb 1 teaspoon tip of thumb

4. Foods to eat more often: Eat more vegetables, fruits, whole grains and fat-free or 1% milk and dairy products. These foods have the nutrients you need for health — including potassium, calcium, vitamin D, and fiber. Make them the basis for meals and snacks.

5. Make half your plate fruits and vegetables: Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals.  Add fruit to meals as part of main or side dishes or as dessert.

  6. Switch to fat-free or low-fat (1%) milk: They have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat. 

7. Make half your grains whole grains: To eat more whole grains, substitute a whole-grain product for a refined product- such as eating whole wheat bread instead of white bread or brown rice instead of white rice.

8. Foods to eat less often: Cut back on foods high in solid fats, added sugars, and salt.  They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs.  Use these foods as occasional treats, not everyday foods. 

9. Compare sodium in foods: Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals.  Select canned foods labeled “low sodium”, “reduced sodium”, or “no added salt”.

Description: http://ts4.mm.bing.net/th?id=H.4700692368982035&pid=1.7&w=145&h=146&c=7&rs=1 10. Drink water instead of sugary drinks: Cut calories by drinking water or unsweetened beverages.  Soda, energy drinks, and sports drinks are a major source of added sugars and calories in American diets. 

 

If you are interested in speaking with a Registered Dietitian or to schedule an appointment, call (302) 645-3121.

*Please note that a referral or a diet prescription will be needed from your physician before an appointment can be scheduled and not all insurance providers cover nutrition counseling. Contact your insurance company to determine your benefits.

Additional Resources:

American Heart Association

American Cancer Society

American Diabetes Association

Academy of Nutrition and Dietetics