Road to Good Nutrition

Welcome to your “Road to Good Nutrition!” You may be eating plenty of food, but your body may not be getting the nutrients it needs to be healthy. Nutrient-rich foods have vitamins, minerals, fiber and other nutrients. To get the nutrients you need, your dietary pattern should emphasize: fruits, vegetables, whole grains, lean protein, fish and nuts, while limiting meat and sugary foods and beverages.

If you want to make positive, lasting change in your life these resources will help guide you along the road to good nutrition. If you need help, perhaps a free consultation will get you moving. Spend some time thinking about answers to the follow questions: What motivates you? What are your reasons for wanting to add healthy foods to your eating plan? What are your personal goals? What obstacles do you anticipate and how might you overcome them? It's also a good idea to visualize your success and consider how you might celebrate your achievements.

The Center for Optimal Health Medical Office

Medical homes are the foundation for patient-centered care and are responsive to individual patient preferences, needs, and values. The Center for Optimal Health Medical Office is conveniently located near downtown Riverside at the site of the Don Schroeder Family Clinic and the Rubidoux Pharmacy. The Center offers a convenient way for Exclusive Care members to receive all recommended preventative services, including nutrition and fitness consultations, at one site with no cost to members. You may access this service regardless of your PCP assignment. Same day appointments are available.

Rubidoux Pharmacy

For the best possible utilization of your prescriptions, contact the Pharmacist for a consultation. Save time and money by taking advantage of the Pharmacy’s mail order program – members receive 3 months of medications for the cost of 2 months copay. There are no copays for diabetes medications and supplies, or hypertension and cholesterol medications. Your Flexible Spending Account (FSA) card is accepted.

Risk Assessments

Type 2 Diabetes Risk Test

Your path to good health just got a lot easier. Enter some basic health information and this Type 2 Diabetes Risk Test will calculate your risk for type 2 diabetes, heart disease and stroke.

Framingham Heart Study Primary Risk Functions

Risk prediction estimates for the risk of various cardiovascular disease outcomes in different time horizons are available as score sheets and direct risk functions. The choice of the appropriate risk prediction algorithm should consider the following components: cardiovascular outcome, population of interest, time horizon, and risk factors. Outcome specific algorithms preceded by the descriptions of the above four components are available here.

Website Resources

Introducing Cornerstones4Care®, your own diabetes support program. Discover tools and resources tailored to your needs. Healthy eating, being active, diabetes medicine, tracking—manage what’s most important to you, all in one place.

The Nutrition Source: What Should I Eat?
Using Harvard’s Healthy Eating Plate as a guide, we recommend eating mostly vegetables, fruit, and whole grains, healthy fats, and healthy proteins. We suggest drinking water instead of sugary beverages, and we also address common dietary concerns such as salt and sodium, vitamins, and alcohol. It’s also important to stay active and maintain a healthy weight.

The Nutrition Source: Healthy Drinks
Water is the best choice for quenching your thirst. Coffee and tea, without added sweeteners, are healthy choices, too. Some beverages should be limited or consumed in moderation, including diet drinks, fruit juice and milk. Alcohol in moderation can be healthy for some people, but not everyone. Avoid sugary drinks like soda, sports beverages, and energy drinks.

The Nutrition Source: Salt and Sodium
Salt, also known as sodium chloride, is about 40 percent sodium and 60 percent chloride. It adds flavor to food and is also used as a preservative, binder, and stabilizer. The human body needs a very small amount of sodium – the primary element we get from salt – to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals. But too much sodium in the diet can lead to high blood pressure, heart disease, and stroke. Most Americans consume at least 1.5 teaspoons of salt per day, which contains far more sodium than our bodies need.

The Nutrition Source: Carbohydrates
What’s most important is the type of carbohydrate you choose to eat because some sources are healthier than others. The amount of carbohydrate in the diet – high or low – is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries.

The Nutrition Source: Healthy Weight
Maintaining a healthy weight is important for health. In addition to lowering the risk of heart disease, stroke, diabetes, and high blood pressure, it can also lower the risk of many different cancers. Move more, eat less. Turning off the television and skipping the sugary drinks are two ways to get started.

Tools & Resources

Food Calorie Calculator
Get the calories, fat, carbs, protein and more for over 37,000 food and drinks. Then add them to your Daily Totals to see how your calories add up!

Recipes from the "The Nutrition Source"
Healthy eating is as delicious as it is nutritious—a feast for the senses as well as good for the body. The Healthy Eating Plate is an excellent guide for creating healthy, balanced meals, and cooking is a great way to experiment with new flavors. This resource offers recipes for cooking at home — whether for yourself, or your friends and family — as well as recipes for larger food service operations.

Simple Cooking and Recipes
Healthy For Good RECIPES. Delicious. Simple. Affordable. Quick. Cooking that's good for your heart and your wallet.

Shopper's Guide to Pesticides in Produce
Environmental Working Group’s (EWG's) 2017 Shopper's Guide to Pesticides in Produce™

Seafood Watch
Search Seafood Recommendations. This source’s recommendations help you choose seafood that's fished or farmed in ways that have less impact on the environment.

Meatless Monday
Meatless Monday is global movement with a simple message: once a week, cut the meat. Launched in 2003, Meatless Monday is a non-profit initiative of The Monday Campaigns, working in collaboration with the Center for a Livable Future (CLF) at the Johns Hopkins Bloomberg School of Public Health. Their goal is to reduce meat consumption by 15% for our personal health and the health of the planet.

Farmers Markets in the Inland Empire
This resource has a full list of the best farmers markets in Riverside and San Bernardino counties!