• Login
  • Contact
  • COVID-19
  • Share
  • Facebook
  • Vimeo
  • LinkedIn
  • Instagram
MedcorMedcorMedcorMedcor
  • About
    • Medcor Health Navigation
    • Leadership
    • Wellness
    • Mission, Vision and Values
  • Services
    • Onsite Clinic
    • Telehealth
    • Safety
    • Support Services
  • Resources
    • Press Releases
    • Insights
    • Technology
  • Careers
    • Culture
    • Equal Employment and Diversity

Eat Real Food

  • Eat Real Food
  • Move Your Body
  • Get Your Sleep
  • Mind Your Happiness
  • Handle Your Hygiene
Home About Guiding Health Principles Eat Real Food
Eat Real Food

Six Steps to Getting Real

In the spirit of our “Eat Real Food” mantra; let’s dig in and see what a delicious serving of real food looks like!

Download More Information

Get Real

  1. Focus on eating better choices, not perfect choices. Place emphasis on choosing more health-promoting food choices that benefit your health.
  2. Eat wise. Eat wholesome. Choose foods served up by Mother Nature herself e.g. single-ingredient foods that contain original color and flavor.Whole foods are:
    1. Fruits, vegetables, plants
    2. Quality protein
    3. Whole grains
    4. Heart healthy fats
  3. Plant your plate! Fill up at least half of your plate with colorful vegetables & fruits. Increasing your fruit and veggie intake may lead to lowering your risk of disease. If you are a heavy red meat eater, consider an occasional plant-based meal instead. Enjoy a rainbow of color each day; each color provides a unique set of health-promoting, disease-fighting phytonutrients. For example:RED: tomatoes, raspberries, red cabbage, beetsORANGE/YELLOW: carrots, squash,corn, apricotsGREEN: lettuce, broccoli, peas, pearsBLUE/PURPLE: grapes, blueberries, eggplant, plumsWHITE: cauliflower, garlic, onions, parsnips
  4. Include a variety of quality protein sources.Evidence suggests that it may be beneficial to replace refined carbohydrates with quality proteins. A variety of quality protein selections include:
    1. Nuts
    2. Legumes/Pulses (beans, nuts, peas, lentils, chickpea
    3. Fish
    4. Poultry
    5. Eggs

    Add whole, quality, unrefined grain and include soluble fiber. The National Heart, Lung and Blood Institute reports increasing whole grains in the diet may protect your heart. Whole grains include:

    Healthy grains: amaranth, buckwheat groats, whole, steel-cut oats, brown or wild rice, quinoa, teff

    Soluble fiber sources: barley, nuts,seeds, beans, psyllium

  5. Don’t skinny on fats. Balance fats in your meal planning. Monounsaturated and polyunsaturated fats from vegetable oils, seeds, nuts, whole grains, and fish—especially the polyunsaturated omega-3 fatty acids—are important components of a healthy diet. The American Heart Association recommends you replace foods containing saturated fats and trans fats with foods higher in monounsaturated and polyunsaturated fats.Monounsaturated fats: olive oil, olives, almonds, pecans, cashews, peanut butter, avocado, healthy spreads labeled “higholeic”Polyunsaturated fats: sunflower seeds, pumpkin seeds, flax, chia, fatty fish, walnutsAlthough definitive data are not available on the optimal proportions of dietary fats, a low intake of trans and saturated fat and a higher intake of unsaturated fats may reduce the risk of cardiovascular disease and diabetes
  6. Bonus tip! Healthy does not have to mean boring! Consider flavor profile when preparing your meals. Spices and herbs enhance meals with dynamic flavor. Cooking methods(grill, raw, saute) can influence the flavor of your meal. Elements of a flavor profile to think about:
    1. Umami or savory (think: eggplant, mushroom)
    2. Temperature (do you want to experience hot or cold?)
    3. Sweet (think: vanilla extract, banana)
    4. Sour (citrus, vinegar)
    5. Texture (are you desiring creamy, crunchy, smooth)
    6. Spicy (turmeric, cinnamon, salsa peppers, ginger, black pepper

More Information

Academy of Nutrition and Dietetics: Eatright.org

USDA: ChooseMyPlate.gov

Harvard Nutrition Source: www.hsph.harvard.edu/nutritionsource

Fruits and Veggies More Matters: www.uspm.com/fruits-and-veggies-more-matters/

Share
Medcor
Medcor provides health navigation through integrated services that include onsite and mobile clinics, injury triage, telemedicine, and safety staffing and training. Medcor helps employers and their employees navigate the complexities of healthcare to achieve better physical and financial outcomes across the United States and Canada.

Insights

  • Entertainment Production Safety Protocols and the Industry Post-Pandemic
    March 15, 2023
  • onsite-healthWhat is an Occupational Health Clinic?
    September 29, 2022
  • COVID Compliance OfficersCOVID-19 Workplace Safety
    September 14, 2022

Contact Us

HQ Location
4805 Prime Parkway
McHenry, IL 60050

Postal Address
P.O. Box 550
McHenry, IL 60051

Call

HQ: (815) 363-9500
Sales: (888) 295-5180
Media: (815) 759-5442


Email

Sales: sales@medcor.com
Job Inquiry: recruiters@medcor.com
Media: media@medcor.com
Website Manager: websupport@medcor.com
Copyright © 2023 Medcor, Inc. All Rights Reserved. Legal Notices: Copyrights, Trademarks, Patents, Terms of Use & Privacy | English Spanish. Healthcare Privacy Policy | English Spanish
  • About
    • Medcor Health Navigation
    • Leadership
    • Wellness
      • Eat Real Food
      • Get Your Sleep
      • Handle Your Hygiene
      • Mind Your Happiness
    • Mission, Vision and Values
  • Services
    • Onsite Clinic
    • Telehealth
    • Safety
    • Health Security
  • Resources
    • Health Tips
    • Insights
    • Technology
  • Contact
    • Existing Customer Services
    • General Information
    • Job Inquiries
    • Media & Public Relations
  • Careers
    • Culture
    • Equal Employment and Diversity
    • Interview and Hiring Process FAQs
    • Apply
  • COVID-19
Medcor