enable
Important Alerts
Office and Urgent Care Closures

Cardiology-Jersey City is temporarily closed, while Cardiology-Newark is closed permanently.

The Croton-on-Hudson lab and the Patterson lab are temporarily closed until further notice.

Updates

Effective June 17, 2024, Maryanne Wysell, MD, Jason Rubin, MD, FACP,  and Saad Yousuf, MD, have moved back to the Poughkeepsie Columbia Campus located at 30 Columbia Street, Poughkeepsie, NY 12601.

To make an appointment with former CareMount Women’s Health, please call the office directly. Online scheduling has been temporarily suspended.

Optum Medical Care, P.C. (formerly CareMount) has upgraded our billing system to ensure that you have a simple, clear and convenient payment experience. To securely view and pay your bills online, visit pay.optum-ny.com.

Effective Tuesday, February 20, 2024, changes have been made to the New York flu clinic hours and locations. Please check the webpage for the most up-to-date information.  

Recording/Photography Not Permitted on Premises

COVID-19 Information and Updates

The new COVID-19 vaccine is available at our clinics.

Please note available supply below:

– Supply is limited as we receive weekly deliveries.
– Moderna is available for children and adults (ages 6 months and up)

View all
Healthy Living

Meal guide for healthy eating

22 January, 2024
Produced by:
$author_name
Optum Medical Care, P.C.
Meal guide for healthy eating

Clinically reviewed by: Optum National Clinical Review Team

Meal guide for healthy eating

Making good food choices can help lower your cholesterol, blood sugar and weight.

Make your plate look like this:
plate
  • ½ plate non-starchy vegetables and/or salad
  • ¼ plate carbohydrates
  • ¼ plate protein
Breakfast ideas
  • 1 to 2 slices whole-wheat bread with natural peanut butter
  • ½ cup berries
  • 2 egg whites omelet with veggies
  • 1 to 2 slices whole-wheat bread
  • light margarine or light butter
  • ½ cup cooked, unflavored oatmeal
  • ½ cup blueberries
  • ½ cup nonfat milk or nonfat Greek yogurt
  • 10–15 almonds or walnuts
  • optional: add flaxseed & cinnamon
  • 1 corn tortilla
  • ½ cup beans
  • Eggbeaters®
  • 1 slice low-fat cheese
  • 2 small pancakes with diet syrup
  • 2 turkey or soy sausages
  • Eggbeaters®
  • 1 to 2 corn tortillas
  • 2 slices low-fat cheese
  • salsa
Lunch or dinner ideas
  • grilled salmon
  • 1 cup whole-wheat pasta
  • green beans
  • water or sugar-free drink
  • turkey burger on whole-grain bun with lettuce, tomato, pickles and light mayo
  • green salad with light dressing
  • water or sugar-free drink
  • Lean Cuisine® or Healthy Choice® frozen meal
  • steamed vegetables or green salad with light dressing
  • water or sugar-free drink
  • 6-inch turkey sandwich on whole-grain bread
  • green salad with light dressing
  • water or sugar-free drink
  • stir-fry veggies and tofu
  • ½ cup brown rice
  • water or sugar-free drink
  • 2 chicken tacos on corn tortillas
  • ½ cup beans
  • green salad with light dressing
  • water or sugar-free drink
check-mark
Choose more foods from this section

Vegetables: 2 or more cups a day

Fruits: 2 to 3 servings a day

  • broccoli
  • cauliflower
  • cucumbers
  • green beans
  • tomatoes
  • zucchini
  • 1 small apple
  • 1 cup berries
  • ½ cup mixed fruit

Legumes and soy: 4 to 5 servings a week

Fish: 3 servings a week

  • beans
  • lentils
  • peas
  • soy beans
  • tofu
  • salmon
  • sardines
  • shrimp
  • mahi-mahi
  • mackerel
  • tuna: limit 1x week
  • canned salmon

Healthy fats (Small portions)

Unsalted nuts and seeds (Small portions)

  • canola oil
  • olive oil
  • soft-tub margarine
  • avocados
  • flaxseed meal
  • almonds
  • peanuts
  • pecans
  • walnuts
  • pumpkin
  • chia
  • cashews

Carbohydrates

Poultry and dairy

  • whole-wheat bread
  • whole-wheat pasta
  • whole-wheat tortilla
  • corn tortilla
  • farro
  • bulgur
  • brown rice
  • steel-cut oats
  • quinoa
  • plain yams and potatoes
  • corn
  • skinless chicken
  • turkey breast
  • low-fat cheese
  • egg whites
  • 1% milk
  • fat-free milk
  • light or greek yogurt

Drinks

  • water
  • unsweetened tea
  • unsweetened coffee
  • unsweetened almond milk
  • unsweetened soy milk
icon-no-circle
 Stay away from food in this section

Foods high in saturated fats

  • whole milk and 2% milk
  • coconut milk
  • ice cream
  • sour cream
  • cheese (like cheddar)
  • chips
  • sausage, bacon
  • ground beef
  • chicken with skin
  • ham, bologna
  • salami, pastrami
  • liver, tongue, heart
  • menudo, ribs
  • butter, stick, margarine, shortening, lard
  • coconut, palm oil
  • prime beef
  • pork and beef franks
  • creamy dressings
  • pork rinds
  • egg yolks (No more than 3 times a week)

Foods and drinks high in sugar

  • sherbet
  • smoothies
  • frozen yogurt
  • sugar, agave, honey, jelly, syrup
  • pies
  • candy
  • Jell-O®
  • donuts
  • sweet breads
  • cake
  • cookies
  • chocolate
  • regular sodas
  • juices, punch, Snapple®
  • sports drinks
  • energy drinks

Limit starches

  • bagels
  • croissants
  • white bread
  • white rice
  • pastas
  • boxed cereals
  • beer
  • non-alcoholic beer
  • mixed drinks
  • regular sodas
  • wine and whiskey
  • gin
  • tequila
  • rum
  • vodka
  • brandy

download PDFMeal Guide for Healthy Eating

 

 

Related articles
Your healthiest barbeque starts here

It’s peak season for foodborne illness. So, before you fire up the grill, learn how to sidestep common mistakes that increase your risk of getting sick. 

Read article
Top questions about statins, answered

These cholesterol-lowering drugs are incredibly common, but they’re often misunderstood. Here’s what to know about them.  

Read article
Men’s Health Matters: Taking Charge of Wellness

As we step into June, we not only welcome the warmth of summer but also commemorate Men’s Health Month. It’s a timely occasion to remind ourselves and the men in our lives that wellness isn’t just an occasional thought—it’s a priority. While many men are attentive to their health, there’s a pressing need for greater emphasis on preventive care to ensure a healthier future.

Read article
How to open your mind to different points of view

We all have biases, even if we don’t realize it. Here’s why considering other people’s perspectives can build empathy and respect.

Read article