ConnectionHealth

HOSPITAL FOR SPECIAL SURGERY

Five Fast Nutrition Facts

1. Rethink Your DrinkSoda and other sweet drinks contain a lot ofsugar, are high in calories, and lack healthy nutrients.

• Drink water or other calorie-free beverages, 100 percent juice, or fat-free milk.

• Dilute fruit juices with water or seltzer.

2. Size MattersChoosing the right foods may not be enough.Keeping an eye on portion size is key to main-taining a healthy weight.

• Think before you eat…are you hungry? • Avoid supersized portions. • Take your time.• Use a smaller plate, bowl, and glass. • Stop eating when you are satisfied, not full.

3. Focus on FiberWhole grains are an excellent source of fiber.Fiber aids your digestion and may lower yourrisk of obesity, type 2 diabetes, and heart dis-ease. Also, high fiber foods can keep you fullerlonger, which helps keep you from overeating.

4. Color Your PlateVary the kinds of fruits and vegetables you eatevery day. Adding several types of colorfulfruits and vegetables to your plate adds lots ofhealthy vitamins and minerals to your meals.It’s important to eat an array of these foods togive your body the tools it needs to keep youhealthy.

5. Snack SmarterSnacking can help maintain energy. Stay awayfrom sugary foods like candy or soda, since theyhave little nutritional value. Instead, choosehealthier options like fruit, yogurt, nuts, cut-upvegetables, or whole grain crackers. Be mindfulof portions and how many calories your snacksprovide. Don’t make your snack a meal. Ahandful of walnuts can give you energy beforerunning home to your family.

Snack Samplers• Half a cup of low-fat yogurt topped with

berries• One cup of sliced vegetables with hummus• One slice of whole wheat bread topped

with peanut butter and bananas n

Be physicallyactive every day.

Aim for 30 minutesevery day. Fitting activity into a daily routine is easier thanyou think.

• Choose activities thatyou enjoy.

• Take a brisk 10 minute walk.

• Get off the bus or subway one stop earlier and walk.

• Join an exercise class.

Did you know? Forevery pound you lose,that’s four pounds ofpressure off yourknees! (www.arthritis.org)

Nutrition plays an important role in helping you maintain a healthy lifestyle. In addition to helping you feel and look better, healthy eating is good for youroverall health and well-being.

Education & Academic AffairsPrograms PromotingMusculoskeletal Health

FastFactsMarch 2012 • Hospital for Special Surgery’s Good Health Tips

How much fiber do you need? It is recommended

that you get 14 grams of fiber for every 1,000 calories

you consume each day. (www.cdc.gov)

For more information,visit www.hss.edu. Tomake an appointment,call our Physician Referral Service at 800.796.0486.

Public & Patient Education Department212.606.1057www.hss.edu/pped

©2012 Hospital for Special Surgery Education Publications & CommunicationsHospital for Special Surgery is an affiliate of NewYork-Presbyterian Healthcare System and Weill Cornell Medical College.

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