HealthConnection FastFacts March 2012 • Hospital for Special Surgery’s Good Health Tips
Five Fast Nutrition Facts Be physically active every day. Aim for 30 minutes every day. Fitting activity into a daily routine is easier than you think.
• Choose activities that you 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? For every pound you lose, that’s four pounds of pressure off your knees! (www.arthritis.org) For more information, visit www.hss.edu. To make an appointment, call our Physician Referral Service at 800.796.0486. Public & Patient Education Department 212.606.1057 www.hss.edu/pped
HOSPITAL FOR SPECIAL SURGERY
Education & Academic Affairs Programs Promoting Musculoskeletal Health
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 your overall health and well-being. 1. Rethink Your Drink Soda and other sweet drinks contain a lot of sugar, 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 Matters Choosing the right foods may not be enough. Keeping an eye on portion size is key to maintaining 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 Fiber Whole grains are an excellent source of fiber. Fiber aids your digestion and may lower your risk of obesity, type 2 diabetes, and heart disease. Also, high fiber foods can keep you fuller longer, which helps keep you from overeating. 4. Color Your Plate Vary the kinds of fruits and vegetables you eat every day. Adding several types of colorful fruits and vegetables to your plate adds lots of healthy vitamins and minerals to your meals. It’s important to eat an array of these foods to give your body the tools it needs to keep you healthy.
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) 5. Snack Smarter Snacking can help maintain energy. Stay away from sugary foods like candy or soda, since they have little nutritional value. Instead, choose healthier options like fruit, yogurt, nuts, cut-up vegetables, or whole grain crackers. Be mindful of portions and how many calories your snacks provide. Don’t make your snack a meal. A handful of walnuts can give you energy before running 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
Check out our free HSS webinars at www.hss.edu/pped-webinars. Topics include: 䊳 Runner’s Health and Marathon Training 䊳 Advances in Lupus Research: Spotlight on Treatment 䊳 Osteoarthritis: Today’s Options Find Hospital for Special Surgery on the web at www.hss.edu. Follow us on: ©2012 Hospital for Special Surgery Education Publications & Communications Hospital for Special Surgery is an affiliate of NewYork-Presbyterian Healthcare System and Weill Cornell Medical College.