Standard U.S. Postage PAID Grundy County Memorial Hospital 201 E. J Ave. Grundy Center, IA 50638 2025 © 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. 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 Adam Scherling President Kelly Jans Manager, Marketing Communications Kate Goecke Marketing Communications Specialist Crystal Petersen Director, Wellness and Nutrition Services New year, better you By Crystal Petersen, RDN, LD Director, Wellness and Nutrition Services Rather than relying on New Year’s resolutions or willpower, make this the year you move forward with healthier eating, focusing on small, simple habits to boost your overall health. No matter your age or health status, shifting food choices for the better and cleaning up haphazard eating routines can benefit everyone. Avoid packaged snacks Make room for nourishing food by clearing your pantry of packaged snacks and sweets, such as cookies, candy, granola, breakfast and energy bars, muffins, and chips. These items are highly processed and generally are high in refined starches and added sugars, fats and salt. Stock nourishing foods Start simple. Choose 100% whole-grain bread. Keep a variety of beans on hand to add to salads, soups and casseroles—or for mashing up as a sandwich spread or easy dip. Display a bowl of fresh fruit on the counter rather than a candy dish. Trade in nuts instead of chips for a dose of healthy fats. Variety and balance are key A wide variety of food is key to getting the vitamins and minerals you need to stay healthy. Eating on the run, mindless munching and fad diets will not serve your health and energy level well. Get on track by establishing a regular rhythm of meals—a meal or snack every four hours or so. Plan ahead so you know what you will be eating for the next couple of meals. Include foods from at least three food groups, using MyPlate as a guide. These small improvements in food choices and eating patterns can make a difference as you do your best to maintain good health and avoid preventable, unwanted weight gain or health conditions. Primary care, urgent care or ER? Here’s how to know where to go when you’re not sure what type of care you need. page 2 Words to know Here’s what I mean by these terms: Refined starches. Carbohydrates that are lower in quality because, during processing, they have been stripped of natural nutrients, such as fiber. Added sugars. Sugars and syrups added to foods during processing. Highly processed food. Food changed from its natural form, often having higher saturated fat, sugar and sodium content than less-processed foods. Phytonutrients. Naturally occurring compounds, beyond vitamins and minerals, found in fruits, vegetables, whole grains, legumes, beans, herbs, spices, nuts and seeds. Nutrient-dense. Foods high in nutrients and low in calories. They contain vitamins, minerals, complex carbohydrates, lean protein and healthy fats. Fruits, vegetables, whole grains, low-fat or fat-free milk products, seafood, lean meats, eggs, peas, beans, and nuts are examples.
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