Grundy County Memorial Hospital | Live Well | Winter 2022

2022 © 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. Adam Scherling Administrator Keely Harken Communication & Foundation ProgramManager Kelly Jans Community Outreach Specialist Crystal Petersen Wellness Program 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 An investment in good health What’s in your kitchen pantry? By Crystal Petersen, RDN, LD Benjamin Franklin said an ounce of prevention is worth a pound of cure, and nothing could be more true when it comes to what you eat. Healthy eating habits can reduce your risk of developing a chronic disease and may reverse the effects of a disease you already have. The first step to eating foods that are rich in nutrients that foster your health is to have the right ingredients readily available in your kitchen. In addition to the major food groups—whole-grain breads, pasta and cereals; fruits and vegetables (canned, frozen or fresh); fish, poultry, lean meats and eggs; and nonfat or 1% fat dairy—keeping pantry staples well-stocked makes it easier to eat well. How to do it? Set aside a little time each weekend to decide what you need for the week and make a list. Try keeping a running grocery list, shop once and then get on with other things. A little time invested in meal planning and completing a grocery list prevents multiple runs to the store for ingredients, reduces your reliance on take-out and can help you preserve your health. Pantry staples ✔ Beans, peas and lentils (dry or canned) ✔ Peanut butter, nut butters ✔ Pasta sauce ✔ Cans or pouches of seafood (tuna, salmon or sardines) ✔ Canned fruit ✔ Canned vegetables ✔ Canned soup ✔ Mustard ✔ Dressings (reduced-fat mayon- naise, salad dressings) ✔ Canned tomato products (paste, whole, diced and crushed) ✔ Jars of salsa, roasted red peppers, artichoke hearts, olives and pickles ✔ Extra-virgin olive oil and canola oil ✔ Dried fruit ✔ Whole-grain, hot and ready-to- eat cereals (oatmeal, shredded wheat and whole-wheat flakes) ✔ Whole grains (brown rice, barley, bulgur, quinoa, buckwheat, amaranth and millet) ✔ Whole-grain pasta (spaghetti, lasa- gna noodles, penne and shells) ✔ Whole-grain crackers ✔ Popcorn kernels for air popping or popping in canola oil Always choose the low-salt or no-salt version of canned vegetables, soups and sauces, while opting for fruit packed in its own juice or water with no added sugar. Be sure to check out the hospital’s website for healthy choices and recipes that rely on basic pantry staples, and be prepared to eat more healthfully in 2022! Standard U.S. Postage PAID Grundy County Memorial Hospital 201 E. J Ave. Grundy Center, IA 50638