Tallahassee Memorial HealthCare's Guide to Eating Healthy

At Tallahassee Memorial HealthCare we’re on a mission to make this the healthiest community in the nation. We have a unique team of Registered Dietitian Nutritionist that work in special areas of health in order to meet the needs of the community.

So, we’re working to equip our community with an easy way to make the best choices to prevent and manage chronic disease.

Eating healthy is one of the most important things you can do for yourself. When you’re healthy, good nutritional habits keep you feeling great and can prevent illness. Many chronic diseases suggest the use of healthy diet modifications as part of treatment.

Nutrition Basics

Eating healthy is one of the most important things you can do for yourself. When you’re healthy, good nutritional habits keep you feeling great and can prevent illness. Many chronic diseases suggest the use of healthy diet modifications as part of treatment.

Eating healthy doesn’t have to be difficult! Let’s get to know the basics...

• Variety is key. Eating a variety of different foods from all food groups will ensure that you're getting the nutrients your body needs.
• Choose whole grains over refined grains. Whole grains are a good source of fiber, which can help you feel full and satisfied after eating.
• Eat plenty of fruits and vegetables. Fruits and vegetables are packed with vitamins, minerals, and antioxidants, which are essential for good health.
• Choose lean protein sources. Lean protein sources, such as fish, chicken, and beans, can help you build and maintain muscle mass.
• Limit your intake of saturated and unhealthy fats. Saturated and unhealthy fats can raise your cholesterol levels and increase your risk of heart disease.
• Drink plenty of water. Water is essential for good health and can help you stay hydrated.

Tips for Eating Healthy

Here are a few tips to help you make healthy eating a part of your lifestyle:

• Plan your meals ahead of time. This will help you make sure that you have healthy foods on hand when you're hungry.
• Cook at home more often. When you cook at home, you have more control over the ingredients that go into your food.
• Read food labels carefully. Pay attention to the calories, fat, sodium, and sugar content of the foods you're eating.
• Make healthy snacks available. Keep healthy snacks on hand, such as fruits, vegetables, nuts, and yogurt, so that you don't reach for unhealthy options when you're hungry.
• Don't skip meals. Skipping meals can lead to overeating later on.
• Make gradual changes. Don't try to change your entire diet overnight. Start by making small changes, such as adding one more serving of fruits or vegetables to your day.
• Find a support system. Having friends or family members who are also trying to eat healthier can help you stay motivated.

Eating Healthy for Specific Health Conditions

If you have a specific health condition, such as diabetes, heart disease, or cancer, it's important to talk to your doctor about how to adjust your diet to meet your individual needs. Your doctor can help you create a personalized eating plan that will help you manage your condition and improve your overall health.

Making Healthy Eating a Lifestyle

Eating healthy doesn't have to be difficult. By following these tips, you can make healthy eating a part of your lifestyle and improve your overall health and well-being.

Tips from our Registered Dietitians

Tallahassee Memorial HealthCare has a unique team of Registered Dietitian Nutritionist that work in special areas of health in order to meet the needs of the community. Areas include inpatient care, diabetes management, cardiovascular health, rehabilitation, behavioral health, cancer, and overall wellness. Our dietitians would like to share some of their tips to help you achieve your health and wellness goals as well as improve the health of our community!

Note: These tips are based on general recommendations. For individual needs, consult a Registered Dietitian Nutritionist (RDN). RDN’s are the only healthcare professionals trained and licensed to assess, diagnose, and treat nutritional problems. Ask your doctor for a referral to a Registered Dietitian Nutritionist at TMH (850) 431-5404.

Diabetes Management

• When looking for a way to hydrate, choose water most of the time. It is also okay to include unsweetened, sugar-free, and diet beverages sometimes.
• Include a variety of vegetables, fruits, whole grains, lean meat, dried beans, low fat dairy products, and small amounts of healthy fat sources (olive or canola oil, nuts, avocado).
• Include carbohydrates at your meals, aiming for consistent intake throughout the day. Healthy carbohydrate sources include whole fruits, whole grains, dried beans, low fat dairy products. Try using the plate method to keep your portions healthy.
• Embrace the Plate Method: Fill half your plate non-starchy vegetables. Fill ¼ of your plate with lean meats and healthy fats. Fill ¼ of your plate with healthy carbohydrate sources. This healthy habit will keep your meals lower in carbohydrates and calories, but higher in fiber and nutrients!
• Eat at regular times; try your best not to skip meals.

Prevention and Management of Cardiovascular Health

• Eat high fiber foods like vegetables, fruits, dried beans, peas, lentils, oatmeal, sweet potatoes and choose whole grains when eating bread, rice or cereal.
• Choose lean protein foods like baked, broiled or grilled fish, skinless chicken or turkey, pork loin or extra lean beef instead of bacon, hot dogs, bologna, ribs, sausage and fried chicken wings.
• Try eating smaller portions of foods and include unsaturated fats like nuts and seeds, olive oil and canola oil, peanut butter, and avocados.
• Flavor foods with herbs and spices instead of salt.
• Hydrate with water most of the time and unsweetened/sugar-free beverages sometimes.
• Check your blood pressure at home, your doctor’s office or at a pharmacy. Tallahassee Memorial HealthCare provides blood pressure kiosks at most Publix’s in the Tallahassee area.
• Have your primary care physician test your blood regularly to determine your cholesterol and blood sugar/glucose levels.

Weight Loss Tips

• Eat at least 3 meals/day and try to avoid long periods of time >6 hrs. without food.
• Choose protein rich foods, like skinless chicken breast, baked/grilled fish or pork loin at meals and items like Greek yogurt or string cheese at snacks.
• Add dried beans, peas, and lentils as a carbohydrate side at a meal vs. rice/pasta to provide more fiber and protein, which should help you feel full.
• Try meal replacements like protein shakes, frozen meals or protein bars vs. choosing a fast-food meal or take out.
• Weigh yourself often so you know when you have gained or lost weight - both can be indicators of health.
• Get your BMI. Body mass index is calculated using your height and weight. It is a useful way of determining if you are overweight or obese and at risk for diseases that occur with high body fat.

Elective surgery patients and recovery

• Most patients benefit from protein-rich meals and snacks following surgery- healthier protein foods include: eggs (whites), chicken, turkey, pork, fish, low-fat dairy products.
• Increase your intake of fiber-rich foods (fruits & vegetables with skins, whole wheat bread, oatmeal, bran) and fluids (preferably water) to promote regularity after surgery while taking pain medications.
• Consider weight loss if needed after a knee or hip replacement. Achieving a healthy weight will actually help your new joint last longer!

Cancer Prevention & Survivorship

• Eat a plant-based diet. 
  This doesn’t mean that everyone has to be vegetarian, but the more meals you have without meats, the better. Choose more plant-based proteins, poultry, and fish over red and processed meats.
• Eat a variety of fruits, vegetables, legumes, and whole grains. 
  Colorful produce also gives us phytonutrients—these are nutrients that can potential give us health benefits such as cancer prevention. 
• Get your vitamins and minerals from foods and not supplements. Antioxidants are abundant in a well-balanced and colorful diet.
• Choose water as your source of hydration most of the time. Sweetened beverages and sugar snacks are empty calories with negative health benefits.
• Strive for a healthy weight. 
  Moving towards and maintaining a healthy weight can decrease risk of cancer development and improve survivorship. Physical activity and healthy diet can help you achieve this goal.
• Pay attention to alcohol intake.
  Cancer risk increases with alcohol use. If you do choose to drink alcohol, limit yourself to moderate amounts --2 drinks per day for men and 1 drink per day for women. 

During your hospital stay

• Protein is essential for immune function and healing. Eat high protein foods including meat, poultry, fish, eggs, dairy products, and peanut butter.
• Lack of appetite is common, and you may have higher energy and nutrient needs. Try a supplement such as Boost or Ensure to make sure you are getting some important vitamins and minerals that may help you recover quicker.
• If you are prescribed a special diet, it is very important to follow the diet during your stay and when you are discharged from the hospital. 
• Remember- you have access to a Registered Dietitian Nutritionist during your stay. Please feel free to ask to see the Dietitian if you have any nutrition related questions. 

Addiction and Recovery

• Adequate protein intake is essential in recovery of an addiction. Eat protein rich foods such as meat, poultry, fish, eggs and dairy products.
• Your diet should include Omega 3 fatty acids. Eating a “fatty” fish 2 to 3 times a week such as salmon, mackerel, herring or tuna will add Omega 3 to your diet. Other good sources are flaxseed, walnuts, soybeans and canola oil. 
• Enjoy your mealtime without judgment – eat slowly and savor the taste of your meal while including all the food groups as part of your plate.

Locations

• TMH Physician Partners - Endocrinology, Obesity & Diabetes - for questions regarding diabetes, lipid, or weight management counseling, please contact TMH Physician Partners - Metabolic Health Center at (850) 431-5404.
• Heart Failure Clinic – for questions regarding heart and vascular services, please contact our heart team.
• Cancer Center - for questions regarding nutrition services offered at cancer center, please contact (850) 431-4226.

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Tallahassee Memorial HealthCare

Tallahassee Memorial HealthCare is a private, not-for-profit community healthcare system committed to transforming care, advancing health, and improving lives with an ultimate vision of leading the community to be the healthiest in the nation.