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  • Choose Health


    At Mercy Medical Group, our care teams are dedicated to healthy living.

Choose Health Program


At Mercy Medical Group, our care teams are dedicated to healthy living. Healthy habits – such as eating well, exercising, getting enough sleep – can not only make you feel better, but can help prevent illness and improve your overall quality of life. Your Choose Health team of physicians and providers has developed some basic guidelines to healthy living, just for you. With this program, we’ll work to meet your goals for feeling great, and improving health. Learn more through the links below, or talk to your doctor for more information.

Choose Health for Teens 

Healthy lifestyles are important at all stages of life. Looking for some practical tips specifically for teens? Visit our teen program page here

Eat Right

Making healthy food choices begins at the store. Here are some guidelines on healthy options for your next grocery trip. 
Want more tips on eating right? Visit our Healthy Eating page.

  • Ghee
  • Olive Oil
  • Almond milk
  • Coconut (not too much)
  • Flaxseeds
  • Olives
  • Nuts
  • Avocados
  • Chia seeds

  • Avoid processed meats 
  • Eggs 
  • Nuts 
  • Chicken 
  • Turkey 
  • Wild caught white fish (sole, flounder, bass, cod) 
  • Wild caught dark fish (salmon, tuna) 
  • Crab 
  • Shrimp 
  • Pork tenderloin 
  • Lean beef

  • Quinoa
  • Oats, rolled or steel cut
  • Brown rice
  • Beans
  • Lentils
  • Edamame

Avoid juices and canned with sugar.

  • Berries
  • Apples
  • Cantaloupe
  • Honeydew
  • Plum
  • Coconut

Fresh or frozen without preservatives.

  • Spinach
  • Lettuce
  • Asparagus
  • Avocado
  • Cucumber
  • Tomato
  • Eggplant
  • Cabbage
  • Cauliflower
  • Green beans
  • Broccoli
  • Brussels sprouts
  • Kales
  • Peppers
  • Celery stalks
  • Squash
  • Artichoke
  • Swiss chard
  • Zucchini

  • Flaxseed
  • Cod liver
  • Walnut

Get Moving

Physical activity is such an important part of personal wellbeing. It affects your sleep, mood, weight, blood pressure and blood sugar. When you break a sweat doing anything like walking, jogging, biking, or playing your favorite sport, you’re elevating your heart rate. Even if you can’t get in the recommended 60 minutes of daily exercise, just going for a brisk 10-minute walk around the block can make a huge difference. Make it a part of your family activity.

Sleep Matters

You need about eight hours to give your body the rest it needs to serve you the next day. If you aren’t getting enough, here are some tips.

  • Limit screen time before bed: The bright light from an electronic screen (including your TV, cell phone, or laptop) can slow your metabolism, increase inflammation and interrupt your brain’s transition into sleep mode. Try adjusting down your screen’s brightness—or better yet, refrain from using it when close to bedtime.
  • Exercise during the day: It's official: regular exercise helps you sleep more soundly.
  • Have a routine: Doing the same things in the same order an hour or so before bed can help prepare your mind to drift off.

     

Learn More

Our Choose Health program aims to build healthy habits for a lifetime. For more information, please talk to your Mercy Medical Group physician.