Health News Update: How to Stick to Your Healthy Eating Resolution

Six Small Changes That Make a Big Difference:
1.Choose more whole grains. All carbohydrates are not created equal. Unlike refined carbohydrates (white bread, sweets), whole grains contain heart healthy fiber and many vitamins and minerals. The fiber will keep you full between meals to help with weight management goals.
2.Add more color to your plate. Some of the most colorful foods are antioxidant packed fruits and vegetables. Try to have at least three different colors on your plate (white, cream and yellow dont count!). Make a goal to try a new fruit or vegetable every month.
3.Dont skip meals, especially breakfast. Eating small, regular meals (every three to four hours) will keep hunger at bay and help you to make better choices at meal times.
4.Dont drink your calories. Soda, juice and high calorie coffee drinks contain empty calories" - they provide excessive amounts of calories without providing much, if any, nutrition.
5.Replace vegetable oil with canola oil and olive oil in your kitchen. Olive oil and canola oil contain heart healthy monounsaturated fats whereas vegetable oil contains omega-6 fatty acids, a polyunsaturated fat, which are eaten in excess in the typical American diet. Omega-6 fatty acids promote inflammation in the body, which is associated with many disease states including heart disease.
6.Keep a food diary. Even if its for one or two days a week, studies have shown that those who have lost weight and maintained it keep food journals. It really can be an eye-opener!

About Porter Adventist Hospital
Porter Adventist Hospital is a full service, Nursing Magnet designated, 368-bed acute-care referral center for complex medicine and surgery patients. In addition to being ranked No. 1 for 2010 in overall cardiac care in Colorado by a national hospital reporting company, Porter specializes in cancer care, joint replacement, spinal care and organ transplantation. Porter is sponsored by Adventist Health System and is part of Centura Health, Colorados largest hospital and health care network delivering advanced care to more than half a million people each year, across 13 hospitals, seven senior living communities, medical clinics, affiliated partner hospitals, Flight for Life Colorado, and home care and hospice services. Porters and Centura's strength lies in the ability to offer a team of connected networks and shared resources to deliver accessible, reliable and cost-effective health care across the state. For more information about Porter Adventist Hospital, visit or the Media Room at