Grundy County Memorial Hospital | Live Well | Fall 2018

By Crystal Petersen, GCMH Licensed Dietitian/Nutritionist Standard U.S. Postage PAID Grundy County Memorial Hospital 201 E. J Ave. Grundy Center, IA 50638 Cooking is an important survival skill when it comes to your health! Eating home- cooked meals is a fantastic way to ward off chronic diseases like heart dis- ease and cancer. Experts recommend limiting saturated and trans fats, added sugars, and sodium in your food. Cook- ing at home means you control the ingredients and quantities of the food you eat. With planning, cooking at home is manageable—even for a busy family. Find your way to your kitchen and get started using these tips: ●   ● Start simple. Cooking shows and food blogs can give you some inspira- tion, but be careful not to take on too much, especially if you are new to cooking. Begin with simpler recipes and move to more sophisticated C O O K I N G T I P Shift from solid fats to oils A little dietary fat is essential for good health. In addition, some types of fat (in modest amounts) may even help protect your health. Other fats, however, may harm your health if you eat them too often. Use oils instead of solid fats in cooking when possible. Oils to use include canola, corn, olive, peanut, sunflower and soybean oils. Coconut, palm and palm kernel oils are not included as recommended oils because they are high in saturated fats. Solid fats to use less of include: stick marga- rine, shortening, lard, coconut oil and butter. Sources: Academy of Nutrition and Dietetics; American Heart Association dishes as you gain experience. ●   ● Plan meals with the ‘Healthy Plate’ as a guide: Half your plate should be vegetables and fruit, one- quarter lean protein, and one-quarter whole grains. ●   ● Stock your refrigerator and pantry with quality ingredients, including whole grains; a variety of vegetables Choose the right oils, flavors and less salt for enhanced health benefits FALL’S FAVORITE RECIPES The dietitians of Grundy County Memorial Hospital have prepared Fall’s Favorite Recipes —healthy dishes that are simple to prepare. Receive your copy by emailing GCMH_Info@unitypoint.org , or calling 319-824-5085 . 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 2018 © 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. Fall in love with home cooking! Nutrition Corner and whole fruits; fat-free or low-fat dairy; and a variety of lean protein, including eggs, poultry, seafood, meat, beans, peas, nuts, seed, and soy foods. ●   ● The kitchen has space for more than one! Encourage children to help with cooking by giving them age- appropriate tasks.