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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

Healthy Eating, Healthy Living

Published in Heart & Vascular, For the Health of It, Healthy Eating Tips Author: Jessica George,RD LD

You hear about so many diet gimmicks and trendy fads. How do you know what’s healthy and safe?

It’s always a good idea to discuss nutrition with your health care provider. A sensible regimen that is recommended is the Mediterranean-style meal plan. This plan promotes healthy fats, lean protein, whole grains, fruits and vegetables.

In addition to what you eat, the Mediterranean way of life includes:

  • Daily exercise
  • Not smoking
  • Limited alcohol
  • Maintain a healthy weight

Why chose the Mediterranean plan?

Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. The diet has been associated with a lower level of oxidized low-density lipoprotein (LDL) cholesterol — the “bad” cholesterol that’s more likely to build up deposits in your arteries. It also is associated with a reduced incidence of cancer, and Parkinson’s and Alzheimer’s diseases.

What should you eat?

Fruits and Vegetables: Aim for five to 10 servings per day. Serving size is ½ cup cooked or one cup raw.

Lean Protein: Choose baked, broiled, grilled or poached. Aim for two servings per day.

  • Fish and Seafood: Aim for two to three servings of fish per week. Serving size is 3 oz. (about the size of a deck of cards).
  • Poultry and Eggs: Poultry serving size is 3 oz. (about the size of a deck of cards). One egg equals 1 oz. of protein.
  • Beef, Pork and Wild Game: Limit to less than two servings per week. Serving size is 3 oz. (about the size of a deck of cards).
  • Beans and Legumes: Substitute these for meat at least two times per week. Serving size is ½ cup.

Grains: Choose whole grain breads, pasta, rice or cereals. Aim for three to eight servings per day. Serving size is one slice of bread, ½ cup portions of rice, pasta or cereal.

Dairy: Aim for two to three servings daily. Serving size is one cup of milk/yogurt, one oz. of cheese, one cheese string or one cheese slice.

Fats and Oils: Choose monounsaturated fats. Aim for four to six servings per day. Serving size is one teaspoon oil or tub spread.

Nuts and Seeds: Choose unsalted or lightly salted nuts. Aim for one serving daily. Serving size is ¼ cup.

Tips for success

  • Beverages — choose water most often.
  • In place of salt, make a point of using herbs and spices for tastier foods.
  • Go easy on:
    • Added sugar
    • Highly processed foods
    • Caffeine
  • Read food labels — know what you are eating.
  • Spread your intake over the day.
  • Vary your type of protein over the week.
  • For food categories with ranges:
    • Smaller people — choose the lower range.
    • Large people or those very physically fit or active — choose the higher range.
  • If health issues exist, such as heart disease or high blood sugar, you may need to adjust diet.
  • For more health tips/ideas, visit on
  • Look for the Dietitian’s Choice logo on shelf tags at Coborn’s.