Maryland's Health Matters - Upper Chesapeake - Spring 2013 - (Page 9)

ta k e h e a r t Eat to BEat: HEart DisEasE Eating healthier is easier than you might think. Watching what you eat is a great first defense against such conditions as obesity, diabetes and heart disease. Starting with small, consistent changes can make a big difference. Consider these daily nutrition goals: . Fruits and vegetables: At least 4.5 cups a day . Fish (preferably oily fish, like salmon): At least two 3.5-ounce copper, which help keep everything from blood vessels to the immune system in optimum condition. Suggested servings: Use raw baby spinach as the base for a hearty salad; temper the “bite” of stronger-tasting greens such as kale and collards by braising over low heat with vegetable broth. Add a crumbled piece of bacon during cooking for savory flavor, or finish off with a splash of tangy balsamic vinegar. servings a week . Fiber-rich whole grains: At least three 1-ounce servings a day . Nuts, legumes and seeds: At least four servings a week, opting for unsalted varieties whenever possible More eat-right tips Our bodies need fresh fruits and veggies most, so fill your plate with those first. Divide the remaining space between lean meats, poultry or fish and whole grains. Another simple way to control portion sizes is by eating off smaller plates. ©2013 tHinkstock Learning how to read and under- DownloaD a free recipe book stand nutrition food labels can also Healthy food doesn’t have to be boring. Download a free recipe book at uchs.org/mhm today! an outpatient dietitian, call Schedule help you make healthier choices. If you are interested in consulting with First at 800-301-4799. a health-conscious party host: Visit uchs.org/mhm and search “party food” under Healthy Insights. Be Get the help You neeD See your doctor to discuss the proper exercise and nutrition plan you should follow and get started today! Don’t have a doctor? Call 800-515-0044 to find an Upper Chesapeake Health System physician. uchs.org | spring 2013 9 http://www.uchs.org/mhm http://www.uchs.org http://www.uchs.org/mhm

Table of Contents for the Digital Edition of Maryland's Health Matters - Upper Chesapeake - Spring 2013

Maryland's Health Matters - Upper Chesapeake - Spring 2013
Contents
A Healthy Start
Like This? Try That!
The Breath of Life
At a Glance
Physician Update
News and Events

Maryland's Health Matters - Upper Chesapeake - Spring 2013