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Women's Health

Mercy Women's Care at St. Anne
3404 W. Sylvania Avenue
Toledo, OH 43623

Mercy Women's Care at St. Charles
Navarre Medical Plaza
2702 Navarre Avenue
Suite 101
Oregon, OH 43616

Mercy Women's Care at St. V's
2213 Cherry Street
Toledo, OH 43608

Nutrition Tips


Don’t Wait for Thirst
If you’re feeling thirsty, chances are you’ve waited too long to drink water. Thirst is a late sign of dehydration. It’s especially important to drink plenty of water in the summer, and before and during intense exercise.

If you have trouble getting yourself—or your children—to drink water, try keeping plenty of it in the refrigerator. Something about chilled water is more attractive to a lot of people. You can also add lemon or chopped mint. And kids may be more likely to drink water if you let them use their favorite cups.

Source: American Dietetic Association

Get 30 Fiber Grams a Day
A new study indicates that you should get about 30 grams of fiber per day to reduce your risk of colon cancer. How can you do this? Here are some fiber counts for you:

High-fiber breakfast cereal: 14 grams
One apple: 3.5 grams
One banana: 3 grams
One cup of brown rice: 3 grams
2 slices whole wheat bread: 4 grams
1.2 cup cooked carrots 2.5 grams

To find the nutritional counts on a wide variety of foods, visit the USDA’s Nutrient Data Laboratory.

Source: The Lancet, 3 May 2003; US Department of Agriculture

A Balance of Foods
Are carbohydrates bad for you? Is a high-protein diet the way to go? Should you avoid fat in your diet? Is fat-free food going to help you lose weight?

Sure, a mountain of spaghetti is too much. Huge piles of rice on your plate will give you too many calories. But you do need a balance of foods. When you eat carbohydrates, make sure you’re getting dried beans, whole grains and fruit. Limit foods made from white flour and sugar.

Remember, you need protein but you also need the vitamins and minerals that come from healthy carbohydrate choices. You also need fiber in your diet, and protein doesn’t provide good sources of that.

Source: A Weil. Eating Well for Optimum Health. Alfred A Knopf, New York, New York, 2000

Foods that Trigger Headaches
If you are a headache sufferer, have you ever kept a food diary to figure out whether foods are contributing to the problem? Some people claim the following foods increase the frequency of headaches:

  • Chocolate
  • Red wine
  • Cheese
  • Artificial sweeteners
  • Pickles
  • Citrus fruits

Foods may not trigger your headaches, but then again, they might. It’s worth figuring out if you can make your headaches less severe or less frequent.

Source: D. Marks, L. Marks. The Headache Prevention Cookbook, Houghton Mifflin Company, 2000. 

Grilling for Food Safety
Your best bet for reducing the formation of carcinogenic compounds in the meat that you grill?

  • Marinate before grilling.
  • Choose lean, well-trimmed meats.
  • Pre-cook meats, fish and poultry in the oven or microwave. Grill them for flavor.
  • Grill small pieces rather than large slabs.
  • Turn meats often.
  • Don’t eat the charred and burned parts of the meat.

Source: American Institute for Cancer Research.

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