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Your Health Today

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Online issues:

October 2014 - Physician Advice
June 2014 - Cardiac Services
February 2014 - Emergency Services
October 2013 - Family Birth Center
June 2013 - Amazing Care
February 2013 - Urgent Care

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Eat Smart

The power of fruit

St. Anthony's has dietitians on staff to guide you on healthy food choices. To enroll in a nutrition class or make an appointment for consultation, Call 314-ANTHONY (268-4669).



Have you been eating too many snacks and high calorie foods over the summer? Why not take advantage of the colorful fruits in your grocery store and jumps tart a healthier diet? Now's the time to select ripe berries, applies, oranges and other fruit.

Fruits, like vegetables, should be a part of every meal. Both provide essential minerals and vitamins. Both also are typically low in fat and calories and contain fiber and water, which, together add bulk, making you feel fuller while eating fewer calories.

The World Health Organization and the U.S. Centers for Disease Control say that fruits and vegetables help you maintain a healthy weight, while also reducing your risk for major diseases, such as cardiovascular disease, stroke, diabetes and certain cancers.

Don't Add, Substitute

Fruits do contain natural sugar, so they are not calorie-free. The key is not to just add them to whatever you eat now; but, instead, substitute fruits and vegetables for other, higher calorie foods during meals or snacks. Don't substitute juice, either, because you lose the fiber-rich benefits of whole fruit and may unknowingly increase your sugar intake.

How much fruit should you eat daily? The CDC says it varies slightly depending upon your age, gender and level of physical activity. Generally, aim for two to three cups of fresh fruit a day. Use a baseball or the size of your fist as a guide — both are about the same size as a cup. And if you like dried fruit, cut that amount by half.

Benefits of Fruit

  • Can be eaten on the run
  • No refrigeration required
  • Excellent source of fiber and other nutrients
  • High in vitamins A and C

1 Cup of Fruit Ideas to Get You Started

BREAKFAST

  • Cut back on the amount of cereal in your bowl and top with sliced bananas, peaches or strawberries.
  • Throw two handfuls of blueberries on top of plain yogurt.
  • Make a fruit smoothie with skim milk, yogurt, ice and your favorite fruit.
  • Add berries to your pancake batter or top pancakes with fresh fruit.

LUNCH

  • Eat fruit instead of French fries.
  • Add fruit, such as apples, pears, and oranges, to your salads.

DINNER

  • Make fruit salad as a side dish (don't use fatty dressings!).
  • Create a fruit salsa to top chicken or fish.

WANT TO KNOW MORE?

Check out the CDC's interactive website, www.fruitsandveggiesmatter.gov.

St. Anthony's Medical Center logo

For information, please call our Health Access Line at 314-ANTHONY (268-4669) or 800-554-9550 or visit find a physician online.

Working as trusted partners, the physicians and employees of St. Anthony's Health System will deliver care distinguished by its demonstrated quality and personalized service. We will be visibly engaged in improving the health and well­ being of the communities we serve in South County and beyond. We will stand together, proud to set the standard for independent community health systems.