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Do You Know Your Nutrients?

Williamson Health is here to help you eat smart and live well. Find out how to support your health with the right foods below.


For a healthy heart, eat

…whole grains.

The fiber in whole grains like oats, brown rice or whole-grain bread can lower “bad” cholesterol and increase “good” cholesterol, which lowers your risk of heart disease. Whole grains can also lower blood pressure and are also a good source of B vitamins, iron and other minerals. For a healthy heart, also be sure to add fruits and veggies, nuts and seeds, avocado, beans, olive oil and leafy greens to your diet.

To support eye health, eat

…red peppers.

Orange and red fruits and vegetables like raw red peppers, pumpkin, sweet potatoes and carrots contain beta carotene which supports eye health. These foods also contain a wide range of antioxidants and vitamins that support overall health. Leafy greens, salmon and tuna, nuts and seeds, and eggs also support eye health.


For healthy muscle, eat

…grilled chicken.

Protein is crucial for muscle strength, and lean meat like grilled chicken is a great source of it. But vegetarians can still get plenty of this essential nutrient with other protein-rich foods like nuts, beans and dairy.

For a healthy brain, eat


Research shows that eating avocado regularly can actually prevent memory loss and strengthen cognition, particularly in older adults. Its anti-inflammatory properties, B vitamins and unsaturated (“healthy”) fat make it an excellent choice for helping keep your mind sharp. To keep your brain healthy, also consider eating eggs, blueberries, nuts and seeds, carrots, salmon and tuna, olive oil, and leafy greens.


For healthy bones, eat


Though cheese may not sound like a “healthy” choice, eating it in moderation along with other dairy products is a great way to get the calcium you need to support strong bones. But dairy isn’t the only way to get calcium. Other sources include dried figs, nuts and seeds.


Here for you on your nutritional journey

Nutrition is an important part of your overall health, especially if you are managing diabetes or working to prevent it. Williamson Health offers many programs to support you along the way:

  • Individual nutritional consultations*
  • Diabetes self-management program*
  • Diabetes support group
  • Diabetes prevention program

*physician referral required

Download Our Free Nutritional “Cheat Sheet.”

To truly impact your health long-term, making balanced nutritional choices is key. Reference this guide to choose foods that help maintain your health and support your body.


Exceptional Care Right Around the Corner

You don’t have to go far to get the exceptional, compassionate care you need. With state-of-the-art facilities across Williamson County, Williamson Health provides a wide range of world-class medical services close to home.

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