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- Wellness Tips
- Nutrition FAQ
Protect Yourself From the Flu
The best way to protect yourself (and others) from influenza:
- Cover your nose and mouth with your sleeve when you cough or sneeze.
- Clean your hands frequently and thoroughly with soap and water or an alcohol-based hand rub solution.
- Wash your hands before touching your face, otherwise keep them away from your face, especially your eyes.
- Limit your contact with others who may be sick.
- Stay home from work or school and avoid going out in public as much as possible if you aree sick.
- If you are sick, stay home for seven days, or until 24 hours after your symptoms are gone- whichever is longer.
- If you develop possible flu symptoms you may want to talk with your healthcare provider about them.
information on controlling your cholesterol, preventing heart disease and FAQs on heart disease and cholesterol.
Learn about controlling asthma, living with asthma as an older adult, asthma and physical activity in school children and more.
Includes a BMI calculator, food shopping and preparation tips, dining out ideas, low-calorie menu plans, physical activity ideas and more!
Find out about the latest research being done at the NHLBI on sleep disorders and test your own sleep I.Q. by taking the interactive sleep quiz.
High Blood Pressure
Here you will find basic information on high blood pressure, facts and quizzes about high blood pressure & heart health as well as information on medications and talking to your doctor about high blood pressure.
Is cooking with olive oil better than canola oil? Is the price
difference worth it?
Olive oil and canola oil are equal in terms of healthy fats. Either one is fine to use. Olive oil adds flavor. Canola oil is usually less expensive. Whichever one fits into your cooking needs better would be fine to use.
Why are there labels on some foods like lettuce, tomatoes, green peppers, etc.?
Labeling is required for prepared foods like bread, cereals, and snacks. Unfortunately, raw fruits and vegetables and fish are not required to have labels; it is voluntary to label these items.
Is it true that at least 50% of your daily protein should come from soy protein?
Not necessarily. It is best to vary the sources of protein to come from meats, dry beans and peas, nuts, soy, eggs, fish, tofu, seeds, and dairy. When you are able to vary where you get your protein, you have more balance of amino acids that come from these protein sources. Proteins are made up of many different amino acids—when you vary your protein sources you are able to get a wider variety of amino acids that are essential for your body.
If a label says 100% puree – what is it? Explain puree.
Puree means that a cooked food like vegetables have been ground, pressed, blended, and/or sieved to make a softcreamy paste or a thick liquid. Examples of pureed foods are mashed potatoes, apple sauce, and tomato sauce. When a label says 100% puree, it means that all of the ingredients in the container are 100% from a fruit or vegetable or legume. For instance, if you are looking at a can of tomato puree and it says 100% puree this would mean that it contains only tomatoes.
Are peanuts a good source of healthy fats?
Your healthiest types of fats are the monounsaturated fats; nuts with this type of fat include almonds, peanuts, pecans, and pistachios. The second healthiest type of fat is the polyunsaturated fat; nuts with this type of fat are walnuts and soy nuts.
Can you get the sodium out of a ham?
Ham is naturally salty. The only way to get less salt from ham is to eat less of it.
How would you compare mypyramid.gov to thedailyplate.com?
The websites www.mypyramid.gov and www.thedailyplate.com are great resources for recording the types of food you eat per day. Thedailyplate.com allows you to choose how many pounds you would like to lose per week and factors this in; mypyramid.gov does not have this feature. Mypyramid.gov is more user-friendly in my opinion. Either one would be great to use.
Were the fiber recommendations recently increased?
According to the 2010 Dietary Guideline for Americans, the fiber goals are still the same. About 25g of fiber for women and 35g of fiber for men per day.
How healthy is juice from concentrate and what would you recommend as the best way or types of juice to buy?
Look for 100% juice on any type of juice product package. As long as it says this, you know there is not any additional sugar added. The same can be said for juices from concentrate, they may or may not be from 100% juice.
How many calories should we have in a day?
Please visit www.mypyramid.gov and www.thedailyplate.com to calculate your daily calorie needs. Personal one-on-one dietitian consults can be made by contacting Rice Cardiovascular Health and Rehabilitation at 320-231-8770.
How many grams of fat should we have in a day? Total fat should we have in a day?
This depends on your calorie needs for the day. 20-35% of total calories. If you are following a 1200 calorie diet you should have 33-47g of fat per day. If you are following a 1500 calorie plan, 42-58g of fat per day. An 1800 calorie diet needs 50-70g of fat and a 2200 calorie diet needs 61-86g of fat per day. Please visit www.mypyramid.gov and www.thedailyplate.com to calculate your daily fat needs. Personal one-on-one dietitian consults can be made by contacting Rice Cardiovascular Health and Rehabilitation at 320-231-8770.
Is diet pop worse than regular pop?
No, not necessarily. If you are the type of person who drinks regular pop on a consistent basis, switching to diet pop can help decrease calories and lead to weight loss. If you are able to switch to diet pop or are currently drinking diet pop, this is okay to do. I would make sure you do not substitute the diet pop for water. Most people need 6-8 cups of water each day, if you are not getting this amount, consider cutting out the pop and switching to water to keep well
Is sugar as bad as salt to cause hardening of arteries?
Neither sugar nor salt harden the arteries, it is plaque build-up that can cause a hardening. High blood sugar levels or high blood pressure can cause a weakening of the lining of the veins and arteries which can cause a worse situation when added to plaque build-up.