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
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