Grundy County Memorial Hospital | Live Well | Winter 2019

Standard U.S. Postage PAID Grundy County Memorial Hospital 201 E. J Ave. Grundy Center, IA 50638 Adam Scherling, MHA President Keely Harken Foundation Development & Community Outreach Manager Newsletter Editor Crystal Petersen Health Promotion Manager LIVE WELL is published as a community service for the residents of the service area of Grundy County Memorial Hospital, 201 East J Ave., Grundy Center, IA 50638, grundycountyhospital.org , 319-824-5421 2019 © Coffey Communications, Inc. All rights reserved. Information in LIVE WELL comes from a wide range of medical experts. If you have any concerns or questions about specific content that may affect your health, please contact your health care provider. Models may be used in photos and illustrations. A nutrition prescription for achy joints Dietitian-approved! The good news is that the best diet prescription for inflammation is also good for your heart and your brain, for preventing obesity and cancers, and for lowering blood pressure. You may enjoy a variety of foods—following one simple set of guidelines—to prevent and manage many health conditions, including the pain caused by aching joints. Establish a pattern The food and beverage choices we make day to day and over our lifetime matter! Establishing a balanced, con- sistent pattern of eating on most days will provide plenty of foods that offer potential protection. A healthy pattern will also limit choices and habits that result in too many calories. Extra calories lead to excess weight, which promotes inflammation in the body. Veggies and fruits are the stars GCMH Registered Dietitian Nutritionist Crystal Petersen recommends starting by developing a healthy fruit and vegetable habit. Aim for at least nine servings of vegetables and fruits every day. It’s not as hard as it seems, as the serving size is not too big. One serving equals ½ cup cooked vegetables or canned or frozen fruit, 1 medium fruit, or 1 cup of leafy greens or fresh berries. How to do it? Petersen recommends including both a fruit and vegetable at each meal and making a habit of snacking on fruits and vegetables. Once you have worked up to the recommended servings of veggies and fruits, you can begin working on another healthful eating habit. For healthy eating guidelines, look to the list at right. Sources: Academy of Nutrition and Dietetics; Centers for Disease Control and Prevention Need coaching on getting a healthy eating pattern started? Let our registered dietitians help. Give us a call at 319-824-5081 . Crystal Petersen, RDN, LD D I E T I T I A N R X Adopt a healthy eating pattern ●   ● Any and all vegetables. This includes dark green, red and orange, beans and peas, and starchy veg- etables. There’s not a bad one in the bunch! ●   ● Fruits, especially whole fruits, like oranges, bananas, apples and berries. ●   ● Grains, like oats, wheat and barley. Half of your grains should be “whole grains.” Look for the word “whole” on the ingredients list. For example, “whole corn” or “whole wheat.” ●   ● Fat-free or low-fat dairy. Milk, yogurt, cheese and fortified soy beverages. ●   ● A variety of foods rich in protein, like lean meats and poultry, seafood, eggs, nuts, seeds, soy products and legumes (beans and peas). A healthy eating pattern limits or avoids... ●   ● Saturated fats and trans fats. ●   ● Added sugars. ●   ● Sodium (salt). ●   ● Baked goods like cakes, dough- nuts, cookies, pie crusts, crackers and ready-made frosting contain short- ening, which is usually made from partially hydrogenated vegetable oil. These items also tend to include excess sodium.