Nutrition services
At no cost to Sun River Health patients, we provide expert nutrition counseling to both adults and children to help them make smart food choices that fit their budget and lead to a healthier life. Our team of nutritionists will get to know you, your health history, and help you create a nutrition plan that is right for you and your family.
Our nutritionists are available to meet with you to help you get on the right track when it comes to your diet and exercise habits. Some of the services our nutritionists provide include:
- One-one-one consultations, including a comprehensive assessment, goal setting, and continued coaching with follow-ups, as needed
- Creating a plan for healthy eating and exercise
- Stress management tips
- Recipes for healthy meals
No matter your age, what you eat impacts your overall health. Our nutritionists are here to empower you to make good food choices and show you how healthy foods can be affordable and delicious.
Eating healthy food has many positive effects on your life, including:
- Increased energy
- Getting all your recommended vitamins and minerals
- Weight maintenance
- Good cardiovascular (heart) health
- Prevention and management of diabetes, hypertension, and high cholesterol
- Healthy pregnancies
Appointments with nutritionists are available for all Sun River Health patients throughout our network of care. Our nutritionists are a part of your Sun River Health care team and will work with the rest of your clinicians to make sure you get the total care you need. If you need a service not provided at Sun River Health, we can also refer you to specialists throughout our service area.
Join our virtual nutrition classes and take the guesswork out of healthy eating! Our Sun River Health Registered Dietitian-Nutritionists lead a monthly series of virtual nutrition workshops covering essential topics such as meal planning, smart shopping, and much more. Send an email to nutrition@sunriver.org to secure your spot today!
Nutritious Foods for Pantry Collection
The below are healthy, nutritious foods. For more information and background on these foods and why they are important, please see below.
Brown Rice
Quinoa
Whole Wheat Pasta
Oats (Rolled or Steel-Cut)
Lentils
Canned Beans (black beans, kidney beans, chickpeas, etc.)
Canned Tuna, Salmon, or Sardines
Canned Chicken
Nut Butters (Peanut Butter, Almond Butter, etc.)
Shelf-Stable Tofu
Canned or Dried Edamame
Canned Vegetables (corn, peas, spinach, carrots)
Canned Tomatoes (whole, crushed, or diced)
Dried Fruits (raisins, apricots, cranberries, dates)
Freeze-Dried Vegetables
Canned or Freeze-Dried Fruits (peaches, pears, mixed fruit)
Powdered Milk
Shelf-Stable Plant-Based Milks (almond, soy, oat)
Canned Evaporated or Condensed Milk
Nuts and Seeds (almonds, walnuts, sunflower seeds, chia seeds, pumpkin seeds)
Trail Mix (with nuts, seeds, and dried fruits)
Whole Wheat Crackers
Granola Bars or Protein Bars
Why these foods?
These foods are nutrient-dense, low in added sugar, and rich in fiber, protein, and healthy fats.
This is all important for maintaining steady blood sugar levels.
Whole grains and legumes provide complex carbohydrates and fiber for continuing energy and better glucose control.
Lean proteins like canned fish, poultry, tofu, and beans help stabilize blood sugar and support muscle health.
Low-salt canned vegetables and unsweetened fruits offer vitamins, minerals, and antioxidants without excess sugar or salt.
Shelf-stable milks and dairy alternatives provide calcium and vitamin D, while nuts, seeds, and healthy oils add heart-healthy fats.
These balanced, shelf-stable foods nourish the body, and promote fullness. They also help prevent blood sugar spikes. This makes them excellent choices for diabetes-friendly food pantry
High Blood-Pressure Friendly
Brown Rice
Quinoa
Barley or Farro
Whole Wheat Pasta
Old-Fashioned or Steel-Cut Oats
Buckwheat or Bulgur Wheat
Whole-Grain Crackers (low-sodium)
Unsalted Popcorn Kernels
Low-Sodium Canned Tuna or Salmon (in water)
Canned Chicken (low-sodium)
Dried or No-Salt-Added Canned Beans (black beans, lentils, chickpeas)
Shelf-Stable Tofu
Natural Nut Butters (unsalted, no added sugar)
Unsalted Nuts (almonds, walnuts, pecans, pistachios)
Seeds (chia, flax, sunflower, pumpkin)
Low-Sodium Canned Vegetables (green beans, carrots, peas, corn, spinach)
Canned Tomatoes (no-salt-added, diced, or crushed)
Canned or Boxed Pumpkin (unsweetened)
Canned Fruit (packed in water or 100% juice, not syrup)
Unsweetened Applesauce Cups or Pouches
Freeze-Dried or Dried Fruits (no added sugar)
Freeze-Dried or Dried Vegetables
Shelf-Stable Unsweetened Almond, Soy, or Oat Milk
Powdered Milk (low-fat, unsweetened)
Canned Evaporated Milk (low-fat, unsweetened)
Unsalted Trail Mix (nuts, seeds, dried fruit)
Plain or Lightly Salted Air-Popped Popcorn
Whole-Grain Granola (low-sugar, low-sodium)
Roasted Chickpeas (unsalted)
Low-Sodium Rice Cakes or Multigrain Crackers
Why these foods?
These foods are rich in potassium, magnesium, fiber, and healthy fats. They are low in sodium and added sugars
This is important key to supporting heart health and managing blood pressure.
Whole grains, beans, and lentils provide fiber that helps lower cholesterol.
Low-sodium canned vegetables, fruits, and lean proteins give essential nutrients without extra salt.
Unsalted nuts, seeds, and healthy oils promote good fats for cardiovascular health.
Choosing these nutrient-dense, shelf-stable options helps everyone managing high blood pressure, including food pantry recipients,create balanced meals that support long-term heart and blood pressure wellness.
Diabetes Friendly
Old-fashioned or steel-cut oats
Quinoa
Brown rice or wild rice
Barley or farro
Whole-grain pasta
Buckwheat or bulgur wheat
Canned tuna, salmon, or sardines (in water)
Canned chicken or turkey
Dried beans (lentils, black beans, chickpeas, etc.)
Low-sodium canned beans
Shelf-stable tofu
Natural peanut butter (no added sugar)
Almond or sunflower seed butter
Unsalted nuts (almonds, walnuts, pecans)
Seeds (chia, flax, pumpkin, sunflower)
Low-sugar, high-protein bars (≤8g sugar, ≥10g protein)
Low-sodium canned vegetables (green beans, carrots, peas, spinach)
Canned tomatoes (diced, crushed, or whole)
Canned pure pumpkin (unsweetened)
Canned fruit in juice or water (no syrup)
Freeze-dried fruits (berries, apples, peaches)
Freeze-dried vegetables or veggie mixes
Shelf-stable unsweetened almond milk
Shelf-stable unsweetened soy or oat milk
Powdered milk (unsweetened)
Canned evaporated milk (unsweetened)
Plain or lightly salted popcorn
Whole-grain crackers (low-sodium)
Roasted chickpeas or edamame
Unsweetened trail mix (nuts, seeds, dried fruit)
Why these foods?
These foods are rich in potassium, magnesium, fiber, and healthy fats. They are low in sodium and added sugars
This is important key to supporting heart health and managing blood pressure.
Whole grains, beans, and lentils provide fiber that helps lower cholesterol.
Low-sodium canned vegetables, fruits, and lean proteins give essential nutrients without extra salt.
Unsalted nuts, seeds, and healthy oils promote good fats for cardiovascular health.
Choosing these nutrient-dense, shelf-stable options helps everyone managing high blood pressure, including food pantry recipients,create balanced meals that support long-term heart and blood pressure wellness.
Healthy Eating Habits for People with Diabetes
- Skipping meals might lead to overeating later
- If there are more than 4-5 hours between meals, include a small snack
- Create meals using the healthy plate method. Build a meal that includes “balance” or a little of 3 or more different food groups
- Include a source of lean protein with meals or snacks: lean proteins include lower-fat meats, chicken, fish, low fat cheese, nuts, peanut butter, cottage cheese, and eggs
- Track your regular intake of carbohydrate foods like rice, bread, pasta and cereal, and fruit, milk, yogurt and starchy vegetables. Reduce the amount of these foods you eat, and add non starchy vegetables to help you feel more full
- Fiber is found in fruits, fresh and frozen vegetables, beans/legumes, and whole grains
- High fiber meals a food with 3 or more grams of dietary fiber per serving
- Use less cheese, butter, margarine, oil, mayonnaise, cream and salad dressings
- Use low fat or 1% milk
- Use lean meats and remove visible fats (take skin off chicken, trim meat fat)
- Cooking methods should be baking, broiling, steaming or grilling. Avoid deep frying foods
- Limit fatty meats to once a week or less (lunch meat, bacon, sausage, hot dogs)
- Drink water as your main beverage
- Avoid or limit fruit juices to 4 oz or less per day
- Read food label ingredients to make sure foods do not include added sugars; every 4 grams of added sugars is equal to 1 teaspoon
- Fad diets are tough to follow long term
- Make changes that are sustainable to your lifestyle
