St. Luke's Cornwall Hospital Nutritional Counseling one-on-one sessions WITH A REGISTERED Dietitian are available!

we can put you on the right path

St. Luke's Cornwall Hospital offers customized nutritional counseling for general wellness, weight management, diabetes, heart disease, and many other health concerns.

One-on-One counseling is available at our Newburgh campus on Monday, Tuesday & Thursday.

Many insurance plans cover nutritional counseling services.

For more information, or to schedule an appointment, call (845) 458-4000.

• At the prompt, press 2 for scheduling
• Select 4 for nutrition

HACKING YOUR SNACKS

Planning for healthy snacks can help satisfy hunger in between meals and keep you moving towards your food group goals.

Build your own

• Make your own trail mix with unsalted nuts and add-ins such as seeds, dried fruit, popcorn, or a sprinkle of chocolate chips.

Prep ahead

• Portion snack foods into baggies or containers when you get home from the store so they’re ready to grab-n-go when you need them.

Make it a combo

• Combine food groups for a satisfying snack—yogurt and berries, apple with peanut butter, whole-grain crackers with turkey and avocado.

Eat vibrant veggies

• Spice up raw vegetables with dips. Try dipping bell peppers, carrots, or cucumbers in hummus, tzatziki, guacamole, or baba ganoush.

Snack on the go

• Bring ready-to-eat snacks when you’re out. A banana, yogurt (in a cooler), or baby carrots are easy to bring along and healthy options.

eating better on a budget

Get the most for your budget! There are many ways to save money on the foods that you eat. The three main steps are planning before you shop, purchasing the items at the best price, and preparing meals that stretch your food dollars.

1. Plan, plan, plan! Before you head to the grocery store, plan your meals for the week. Include meals like stews,casseroles, or soups, which “stretch” expensive items into more portions. Check to see what foods you already have and make a list for what you need to buy.
2. Get the best price. Check the local newspaper, online, and at the store for sales and coupons. Ask about a loyalty card for extra savings at stores where you shop. Look for specials or sales on meat and seafood—often the most expensive items on your list.
3. Compare and contrast. Locate the “Unit Price” on the shelf directly below the product. Use it to compare different brands and different sizes of the same brand to determine which is the best buy.
4. Buy in bulk. It is almost always cheaper to buy foods in bulk. Smart choices are large containers of low-fat yogurt and large bags of frozen vegetables. Before you shop, remember to check if you have enough freezer space.
5. Buy in season. Buying fruits and vegetables in season can lower the cost and add to the freshness! If you are not going to use them all right away, buy some that still need time to ripen.
6. Convenience costs ... go back to the basics. Convenience foods like frozen dinners, pre-cut fruits and vegetables, and take-out meals can often cost more than if you were to make them at home. Take the time to prepare your own—and save!
7. Easy on your wallet. Certain foods are typically low-cost options all year round. Try beans for a less expensive protein food. For vegetables, buy cabbage, sweet potatoes, or low-sodium canned tomatoes. As for fruits, apples and bananas are good choices.
8. Cook once...eat all week! Prepare a large batch of favorite recipes on your day off (double or triple the recipe). Freeze in individual containers. Use them throughout the week and you won’t have to spend money on take-out meals.
9. Get creative with leftovers. Spice up your leftovers—use them in new ways. For example, try leftover chicken in a stir-fry, over a garden salad, or in chili. Remember, throwing away food is throwing away your money!
10. Eating out. Restaurants can be expensive. Save money by getting the early bird special, going out for lunch instead of dinner, or looking for “2 for 1” deals. Ask for water instead of ordering other beverages, which add to the bill.

MAKE BETTER BEVERAGE CHOICES

A healthy eating style includes all foods and beverages. Many beverages contain added sugars and offer little or no nutrients, while others may provide nutrients but too many calories from saturated fat. Here are some tips to help you make better beverage choices.

1. Drink water. Drink water instead of sugary drinks. Non-diet soda, energy or sports drinks, and other sugar sweetened drinks contain a lot of calories from added sugars and few nutrients.
2. How much water is enough? Let your thirst be your guide. Everyone’s needs are different. Most of us get enough water from the foods we eat and the beverages we drink. A healthy body can balance water needs throughout the day. Drink plenty of water if you are very active or live or work in hot conditions.
3. A thrifty option. Water is usually easy on the wallet. You can save money by drinking water from the tap at home or when eating out.
4. Manage your calories. Drink water with and between your meals. Adults and children take in about 400 calories per day as beverages—drinking water can help you manage your calories.
5. Kid-friendly drink zone Make water, low-fat or fat-free milk, or 100% juice an easy option in your home. Have ready-to-go containers available in the refrigerator. Place them in lunch boxes or backpacks for easy access when kids are away from home. Depending on age, children can drink ½ to 1 cup, and adults can drink up to 1 cup of 100% fruit or vegetable juice* each day.
6. Don’t forget your dairy**. Select low-fat or fat-free milk or fortified soy beverages. They offer key nutrients such as calcium, vitamin D, and potassium. Older children, teens, and adults need 3 cups of milk per day, while children 4 to 8 years old need 2½ cups and children 2 to 3 years old need 2 cups.
7. Enjoy your beverage. When water just won’t do—enjoy the beverage of your choice, but just cut back. Remember to check the serving size and the number of servings in the can, bottle, or container to stay within calorie needs. Select smaller cans, cups, or glasses instead of large or supersized options.
8. Water on the go. Water is always convenient. Fill a clean, reusable water bottle and toss it in your bag or briefcase to quench your thirst throughout the day. Reusable bottles are also easy on the environment.
9. Check the facts. Use the Nutrition Facts label to choose beverages at the grocery store. The food label and ingredients list contain information about added sugars, saturated fat, sodium, and calories to help you make better choices.
10. Compare what you drink. Food-A-Pedia, an online feature available at SuperTracker.usda.gov, can help you compare calories, added sugars, and fats in your favorite beverages.

*100% juice is part of the Fruit or Vegetable Group.

** Milk is a part of the Dairy Group. A cup = 1 cup of milk or yogurt, 1½ ounces of natural cheese, or 2 ounces of processed cheese.

PITA PIZZA COOKING DEMONSTRATION

SLCH Director of Food & Nutrition Marc Uhrik, a Culinary Institute of America graduate demonstrates a a healthier alternative to ordering out.