The foundation of good health is the food we eat. A well-balanced diet contains portions from all food groups including grains, vegetables, fruits, meat and beans, milk, and healthy fats and oils.

Grains provide the body with energy and fiber. Whole grains are especially beneficial because they may help control blood sugar levels and protect against heart disease. Whole grains include whole-wheat flour, oatmeal, brown rice, whole-wheat bread or pasta, and popcorn.

Eating large portions of fruits and vegetables can decrease the chances of a heart attack or stroke, and may protect against some forms of cancer. The best veggies are dark green or orange, such as broccoli, spinach, squash, corn and sweet potatoes. Healthy fruits include apples, bananas, strawberries and grapefruits. 

The meat and beans category also includes nuts, seeds, tofu and eggs. These protein rich foods, such as almonds and pistachios, can help reduce the risk of heart disease and provide the body with fiber. The best meat choices are fish and poultry because they contain less saturated fat and more heart-healthy omega-3 fats, such as salmon, tilapia and chicken. When eating red meat, choose lean or low-fat options. 

Dairy products help build bones because they provide the body with calcium. Smart dairy choices are fat-free or low-fat milk, yogurt and cheese. Healthy fats and oils such as olive, canola or peanut oils can improve cholesterol levels and may protect the heart from potentially deadly rhythm problems. 

It is important to remember to focus on the quality of the foods you and your family eat rather than the quantity. By emphasizing nutrient-rich choices, you can lower both the portion size and salt intake. For more simple ways to make your diet better, visit the Doctors Hospital at White Rock Lake website at DoctorsHospitalDallas.com/EatingHealthy.

Doctors Hospital at White Rock Lake
9400 Poppy Drive
Dallas, TX 75218
214-324-6100

www.doctorshospitaldallas.com

Happy New Year! Did you make a resolution to get fit? Maybe you want to lose weight, or perhaps stop smoking? If so, you’re not alone. Each year, Americans make their list of resolutions for the New Year, and each year many forget those resolutions within a short time. But, don’t give up. Here are a few tips to help you keep those resolutions so you can make your health goals a reality.

• Don’t make too many resolutions. Choose the most important one and concentrate on that.

• Plan ahead and don’t make your resolution at the last minute. Make sure your resolution is something you personally want to achieve.

• Have a realistic goal that you can attain. Set mini-goals and keep track of your progress daily.

• Write out a plan and put it on display. Remember that a short and simple list is more achievable than one that starts to look like the Gettysburg Address.

• Celebrate your success and reward yourself with something that doesn't contradict your resolution.

• Do the best that you can each day and don’t be too hard on yourself if you make the occasional slip.

• Stick to you plan, but remember to be flexible. Allow for making changes in order to reach long-term goals.

• Don’t give up. Healthy habits can take a long time to become second-nature.

• Ask your family and friends to help you achieve your goal. They can provide motivation when you need it and cheer you on from the sidelines.

To help keep New Year’s resolutions and achieve your best year of fitness, visit the free, online health library on the Doctors Hospital at White Rock Lake website at www.DoctorsHospitalDallas.com/YearofFitness.

Doctors Hospital at White Rock Lake
9400 Poppy Drive
Dallas, TX 75218
214-324-6100

www.doctorshospitaldallas.com