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Dear Friends and Neighbors,

CentraCare care givers have been working around the clock for more than 20 months to care for you, your families and friends during COVID. We are committed to caring for every Minnesotan who needs us, and nothing will prevent us from doing so – even during these never-seen-before times.

The challenge of providing this level of care is that our hospital beds are often full. ERs in all of our hospitals are packed. And our clinical teams are exhausted. Early in the pandemic, our community stepped up in amazing ways to help us. We ask that you again join us in fighting this pandemic together.

How can you help?

  • Please get your COVID vaccines and booster shots. They are proven safe and effective in reducing COVID illness, keeping people out of the hospital, and preventing death.
  • If your situation is not an emergency, please use other care options, including:
  • If this is a medical emergency, call 9-1-1, or visit the ER.

Together, we can do this. Thank you for your support.

Ken Holmen, MD
President and CEO

Adding fiber to your diet

Published in Weight Management, For the Health of It Author: Kristen Bricko, Registered Dietitian

It is important that Americans get at least 25 grams of fiber per day.

There are many ways to incorporate more fiber into your diet! First, replacing refined products with whole grain products (i.e. quinoa, whole grain bread, wild rice) will help to improve fiber intake. Make sure when choosing food, “whole grain” is the first ingredient listed on the nutrition ingredient list.

Naturally high fiber foods include fresh fruits, vegetables, lentils, nuts and seeds. You can meet your fiber recommendation just by having two cups of fruit and 2½ cups of vegetables every day along with whole grains and beans.

Here are some easy ways to add fiber to foods you are already eating:

  • Add vegetables to stews and casseroles
  • Add oats to meatloaf or breads.
  • Add fruit to cereal or yogurt
  • Do not peel your fruit, eat the skins.

Foods naturally high in fiber include pears, raspberries, avocados, almonds, black beans, air-popped popcorn and pearled barley.

By incorporating more fiber into your diet, you will feel fuller. The beauty of fiber is that it has a slower digestion rate and is a power nutrient.

Read more about this topic.