NUTRITION ON THE HILL

1. NUTRITION ON THE HILL

2. Table of Contents • Frequently Asked Question Page 2 • Importance of Eating Healthy Page 3 • Tips for Eating Healthy Page 4-6 • Food Pyramid Page 7 • Choosing the Right Foods Page 8-9 • Reading Food Labels Page 10 • Common Food Label Terms Page 11 • Understanding Calories Page 12 • Exercise and Calorie Expenditure Page 13 • Common Foods Calorie Content Page 14 • Liquids Page 15 • Eating on the Go Page 16 • Eating Out Page 17 • Fast Food Tips Page 18 • Daily Vitamin Requirements Page 19 • Sample Food Journal Page 21 • Helpful Links Page 22 Mission Statement “Consume a variety of foods balanced by a moderate intake of each food.”

3. Frequently Asked Questions • Do I need to change what I eat? Yes, it is important to maintain a healthy diet that is rich in vitamins and minerals. Eating healthy decreases your chances of developing diabetes, cancer, heart disease or osteoporosis, etc. • Will it be hard to change my eating habits? At first it might, but through small changes anything is possible. The key is trying to eat a well balanced diet and eliminate as many unhealthy foods as possible. • What changes can I make in my diet now? Almost any change can help improve your diet. If you eat out a lot limit that to only two nights a week instead of five or choose grilled instead of fried when ordering. (2007). Nutrition: Tips for Improving Your Health. Retrieved October 11, 2007, from familydoctor.org Web site: http://familydoctor.org/online/famdocen/home/healthy/food/improve/369.html Pg 2

4. Importance of Eating Health Eating healthy is one of the easiest ways of maintaining an active lifestyle and protecting against health problems. It can increase energy, improve body functions, strengthen the immune system and prevent unwanted weight gain. Larson,H., Segal, R. (2007). Healthy Eating: Guide to New Food Pyramids and Tips for a Healthy Diet. Retrieved October 12, 2007, from helpguide.org Web site: http://www.helpguide.org/life/healthy_eating_diet.htm Pg 3

5. Tips for Eating Healthy • Don’t skip meals. Plan out your meals and snacks to avoid over eating or • eating unhealthy choices. • Learn simple ways to prepare food. Keep meals simple by including • more raw foods such as vegetables, and fruits along with low fat meats. • Avoid eating more sugar. Try limiting unnatural sugars. Instead, eat • plenty of fruits, veggies, or high protein snacks. • Listen to your body. Stop eating when you first feel full. Larson,H., Segal, R. (2007). Healthy Eating: Guide to New Food Pyramids and Tips for a Healthy Diet. Retrieved October 12, 2007, from helpguide.org Web site: http://www.helpguide.org/life/healthy_eating_diet.htm Pg 4

6. Tips for Eating Healthy • Eat a variety of nutrient-rich foods. You need more than 40 different • nutrients for good health and no one food can supply them all. • Enjoy plenty of whole grains, fruits and vegetables. An average person • should consume 6-11 servings from the bread, rice, cereal, and pasta • group, 2-4 servings of fruit and 3-5 servings of vegetables. • Maintain a healthy weight. This weight depends on many factors such as • sex, height, age and heredity. Excess body fat increases chances for high • blood pressure, heart disease, stroke, diabetes, some types of cancer and • other illnesses. • Eat moderate portions. Keeping portion sizes reasonable, it’s easier to • eat the foods you want and stay healthy. (1994). 10 Tips to Healthy Eating. Retrieved October 11, 2007, from International Food Information Council Foundation Web site: http://www.realtime.net/anr/10eattip.html Pg 5

7. Tips for Eating Healthy • Reduce, don’t eliminate certain foods. Moderation of unhealthy favorite • foods and how often you eat them can improve health. • Know your diet pitfalls. To improve your eating habits, you first have to • know what’s wrong with them. Keeping a food journal can help recognize • these pitfalls. • Make changes gradually. There is no easy answer to a healthy diet and • changes will not happen over night. • Remember, foods are not good or bad. Its about eating food in • moderation and choosing foods, which will give you a balanced diet. (1994). 10 Tips to Healthy Eating. Retrieved October 11, 2007, from International Food Information Council Foundation Web site: http://www.realtime.net/anr/10eattip.html Pg 6

8. Food Pyramid Personalization, Gradual Improvement, Physical Activity, Variety, Proportionality, Moderation ** For More Information Visit: http://www.mypyramid.gov/ Pg 7

9. Choosing the Right Foods Grains Choose whole grains cereals, breads, crackers, rice or pasta. Consume a minimum of three ounces each day. These are loaded with complex carbohydrates and fiber. Fruits Any type of fruit is great. They can be frozen, dried, and fresh. Fruits are low in fat, contain fiber, and minerals and vitamins. They also help curb the sweet tooth! Vegetables Choose more dark leafy-green vegetables like broccoli and spinach. Choose sweet potatoes and carrots and other vegetables in the orange group. Choose peas, and dry beans such as lentils and kidney or pinto beans. (2007). Choosing Healthy Foods. Retrieved November 6, 2007, from Today's Women and Health Web site: http://www.todays-women-and-health.com/healthy-foods.html Pg 8

10. Choosing the Right Foods Meat, Poultry, Fish, Eggs, Dry Beans and Nuts Eat lean cuts of meat. Choose more fish, beans, peas, nuts and seeds. Milk, Yogurt, Cheese and Dairy Products Look for low fat varieties such as skim milk, low-fat buttermilk, reduced fat yogurt and cheeses. Tofu and soy are great substitutes. Fats, Oils and Sweets Healthy fat sources are nuts, fish and vegetable oils. Minimize margarine, butter, lard, shortening and foods that contain them. Avoid sodium, trans fats, and saturated fats very sparingly. Healthy fats are unsaturated oils, such as olive or sunflower. Helpful Quote: Make half your grains whole, Focus on fruits, Vary your veggies, Go lean with protein, Get your calcium rich foods (2007). Choosing Healthy Foods. Retrieved November 6, 2007, from Today's Women and Health Web site: http://www.todays-women-and-health.com/healthy-foods.html Pg 9

11. Reading Food Labels • Serving size: Serving sizes are provided in standardized Units. • Number of servings in the package: This listing states the total number of servings in the package. • Calories and calories from fat: This section of the Nutrition Facts label provides the calories per serving and the calories that come from fat. • Nutrient information: This section of the Nutrition Facts label lists the amount of particular nutrients (i.e., fat, cholesterol, sodium, and carbohydrates) (2007). Choosing Healthy Foods. Retrieved November 6, 2007, from Today's Women and Health Web site: http://www.todays-women-and-health.com/healthy-foods.html Pg 10

12. Common Food Label Terms • • Calorie-free: Contains less than 5 calories per serving • • Fat-free: Contains less than 1/2 gram of fat per serving • • Fortified: A nutrient that is not naturally present in a food has been added • • Good source of fiber: Contains 2.5 - 4.9 grams of fiber per serving • • High fiber: Contains 5 grams of fiber or more per serving • • Low calories: Contains 1/3 the calories of the original version or a similar product • • Low-fat: Contains less than 3 grams of fat per serving • • Low-sodium: Contains less than 140 mgs of sodium per serving • • Lower fat: Contains at least 25% less per serving than the reference food • • No calories: Contains less than 5 calories per serving • • No fat: Contains less than 1/2 gram of fat per serving • • No preservatives added: Contains no added chemicals to preserve the product • • Reduced fat: Contains at least 25 percent less per serving than the reference food • • Salt-free: Contains less than 5 mgs of sodium per serving • • Sugar-free: Contains less than 1/2 gram of sugar per serving Larson,H. (2007). Nutrition Facts Labels:Understanding DVS, RDAS, and DRIS. Retrieved November 07, 2007, from helpguide.org Web site: http://www.helpguide.org/life/food_labels_nutrition_facts.htm Pg 11

13. Understanding Calories • Calorie: It is an unit of energy. We all need calories, but getting the right amount is important! • Average Daily Calorie Intake: Is approximately 2,000 calories per day for females and 2,500 calories per day for males. • Adjusting Calorie Intake for Weight loss: Reducing calorie intake or outputting 500 calories a day over a weeks time, can attribute to 1 pound of fat loss.Calorie In = Calorie Out The bottom line is energy balance.If you consume more calories on average than your body uses, the extra energy (no matter what the source) becomes body fat. An extra 100 calories a day over a year becomes 10 pounds of fat! (2007). Nutrition & Recipes: Understanding Calories. November 07, 2007, from popcorn Web site: http://www.popcorn.org/nutrition/calories/pccalfax.cfm Pg 12

14. Exercise and Calorie Expenditure CALORIE EXPENDITURE CHART FOR 30 MINUTES OF ACTIVITY • Engage in at least 30 minutes of moderate-intensity physical activity most days of the week • Work on cardiovascular conditioning, stretching, and resistance exercises for strength and endurance • Children/adolescents: engage in 60 minutes of physical activity everyday • Pregnant women: engage in 30+ minutes of moderate-intensity activity most days • Older adults: engage in regular physical activity to decrease the declines from aging Benefits: strengthens bones and joints, reduces blood pressure, increases cardiovascular functions, aids in weight control, increases muscle mass and strength, improves sleep, reduces risk for cancers and diseases, improves immune function, improves flexibility and balance, reduces stress, improves self-image • Hampl, Jeffrey S., & Wardlaw, Gordon M. (2007). Perspectives in Nutrition: Seventh Edition. • New York, NY. : The McGraw-Hill Companies. (2007). Exercise Calorie Expenditures: Sorted by Activity. Retrieved November 12 2007, from Nutribase.com. Web site: http://www.nutribase.com/exercala.htm Pg 13

15. Common Foods Calorie Content Apple, medium: 72 Bagel: 289 Banana, medium: 105 Beer (regular, 12 ounces): 153 Bread (one slice, wheat or white): 66 Butter (salted, 1 tablespoon): 102 Carrots (raw, 1 cup): 52 Cheddar cheese (1 slice): 113 Chicken breast (boneless, skinless, roasted, 3 ounces): 142 Chili with beans (canned, 1 cup): 287 Chocolate chip cookie (from packaged dough): 59 Coffee (regular, brewed from grounds, black): 2 Cola (12 ounces): 136 Corn (canned, sweet yellow whole kernel, drained, 1 cup): 180 Egg (large, scrambled): 102 Graham cracker (plain, honey, or cinnamon): 59 Granola bar (chewy, with raisins, 1.5-ounce bar): 193 Green beans (canned, drained, 1 cup): 40 Ground beef patty (15 percent fat, 4 ounces, pan-broiled): 193 Hot dog (beef and pork): 137 Ice cream (vanilla, 4 ounces): 145 Jelly doughnut: 289 Ketchup (1 tablespoon): 15 24. Milk (2 percent milk fat, 8 ounces): 122 25. Mixed nuts (dry roasted, with peanuts, salted, 1 ounce): 168 26. Mustard, yellow (2 teaspoons): 6 27. Oatmeal (plain, cooked in water without salt, 1 cup): 147 28. Orange juice (frozen concentrate, made with water, 8 ounces): 112 29. Peanut butter (creamy, 2 tablespoons): 180 30. Pizza (pepperoni, regular crust, one slice): 298 31. Pork chop (center rib, boneless, broiled, 3 ounces): 221 32. Potato, medium (baked, including skin): 161 33. Potato chips (plain, salted, 1 ounce): 155 34. Pretzels (hard, plain, salted, 1 ounce): 108 35. Raisins (1.5 ounces): 130 36. Ranch salad dressing (2 tablespoons): 146 37. Red wine (cabernet sauvignon, 5 ounces): 123 38. Rice (white, long grain, cooked, 1 cup): 205 39. Salsa (4 ounces): 35 40. Shrimp (cooked under moist heat, 3 ounces): 84 41. Spaghetti (cooked, enriched, without added salt, 1 cup): 221 42. Spaghetti sauce (marinara, ready to serve, 4 ounces): 92 43. Tuna (light, canned in water, drained, 3 ounces): 100 44. White wine (sauvignon blanc, 5 ounces): 121 45. Yellow cake with chocolate frosting (one piece): 243 (2006). 45 Common Foods and the Number of Calories They Contain. Retrieved November 7, 2007, from How Stuff Works: It's good to know Web site: http://recipes. howstuffworks.com/45-common-foods-and-the-number-of-calories-they-contain.htm Pg 14

16. Liquids • Go with water: Women should drink up to 9 servings of water a day and they recommend 13 servings of water for men. • Unsweetened coffee and tea: As long as you aren’t using any type of sweetener at all, coffee and tea can have some positive health benefits. They recommend a maximum of 4 servings of coffee and 8 servings of tea a day. • Skim/lowfat milk or fortified unsweetened soy drinks: It is recommend to get up to 2 servings a day. • Diet soft drinks and coffee or tea sweetened with artificial sweetener: Even though these drinks are calorie free, they may condition a preference for sweetness. Because of this, they are to be used in moderation. They recommend up to 4 servings a day. • 100% fruit juices, whole milk and sports drinks: It is recommended to limiting consumption of fruit juices, whole milk, and sport drinks up to 1 serving a day. • Soft drinks and juice drinks: Also high in sugar, they recommend no more than 1 serving a day. Moncur, L (2006, June 24). Liquid Calories Count. Retrieved November 7, 2007, from Starling Fitness: Daily writings on fitness, diet, and health Web site: http://www.starling-fitness.com/archives/2006/06/24/liquid-calories-count/ Pg 15

17. Eating on the Go • Avoid eating at fast food restaurants • Pack healthy snacks for the day - Example: dried or fresh fruit, pretzels, mixed nuts, carrots, beef jerky, protein bars, granola bars, etc. • Keep snacks handy when in the car or away from home Pg 16

18. Eating Out • Choose wisely by looking for healthy words: - Grilled, baked, broiled, low fat, fat free, reduced sugar, etc. • Watch portion sizes • Ask for calorie and fat content information • Eat slowly • Split a meal into two meals • Take leftovers home • Ask for sauces, gravy, butter, sour cream, and salad dressings on the side • Ask for substitutions or low-calorie versions • Limit alcohol intake (2007). Your Guide to Eating Out. Retrieved November 7, 2007, from American Diabetes Association Web site: http://www.diabetes.org/nutrition-and-recipes/nutrition/eatingoutguide.jsp Pg 17

19. Fast Food Tips • Choose deli-style restaurants • Don’t super-size foods, order regular portions • Choose grilled or broiled instead of fried • Pick leaner meats, like chicken or turkey • Hold sauces or order them on the side • Drink water instead of soda • Go for the salad bar when available Stoppler, M (2007 April 23). 10 Tips for Healthy Eating on the Run. Retrieved November 7, 2007, from Medicinenet.com Web site: http://www.medicinenet.com/script/main/art.asp?articlekey=46521 Pg 18

20. Daily Vitamins Requirements Taking a daily vitamin is helpful in maintaining good health and should be combine with a well balance diet for the best results. • Pantothenic acid 10 mg • Phosphorus 1000 mg • Iodine 150 µg • Magnesium 400 mg • Zinc 15 mg • Selenium 70 µg • Copper 2.0 mg • Manganese 2.0 mg • Chromium 120 µg • Molybdenum 75 µg • Chloride 3400 mg • Vitamin A 5000 IU • Vitamin C 60 mg • Calcium 1000 mg • Iron 18 mg • Vitamin D 400 IU • Vitamin E 30 IU • Vitamin K 80 µg • Thiamin 1.5 mg • Riboflavin 1.7 mg • Folate 400 µg • Vitamin B12 6.0 µg • Biotin 300 µg • Hampl, Jeffrey S., & Wardlaw, Gordon M. (2007). Perspectives in Nutrition: Seventh Edition. • New York, NY. : The McGraw-Hill Companies. Pg 19

21. Sample Food Journal Ten Benefits to Keeping a Food Journal 1. Allows you to monitor your caloric intake. 2. Encourages you to focus on your food choices. 3. Provides a record you can share with your health care provider. 4. Helps you control the urge to binge. 5. Allows you to track your progress. 6. Encourages mindful eating. 7. Creates a means of evaluating the connection between what you eat and how you feel. 8. Helps you be sure you are getting enough of each food group. 9. Assists you in acknowledging the reality of how much you eat. 10. Reinforces your commitment to achieving and maintaining a healthy weight. For printable version go to: http://healthresources.caremark.com/Imagebank/Health _Diaries/Daily_Food_Diary.pdf (2007). The Top 10 Benefits of Recording What You Eat in a Food Diary. Retrieved November 12, 2007, from weightlossmoms.com Web site: http://www.weightlossmoms.com/nutrition/the-top-10-benefits-of-recording-what-you-eat-in-a-food-diary.html Pg 20

22. Helpful Links • Nutrition Websites: • • http://www.nutrition.gov • • http://www.mypyramid.gov/ • http://www.nutritiondata.com • http://www.calorieking.com/foods/ • Health Risk Websites: • http://www.diabetes.org/home.jsp • http://www.americanheart.org • http://www.cancer.org/docroot/home/index.asp • Fitness Related Websites: • http://www.bicycling.com • http://www.runnersworld.com • Dieting and Cooking Healthy Websites: • • http://www.weightwatchers.com • http://www.thedietchannel.com/Nutrition-Information.htm • http://www.cookinglight.com/cooking/ Pg 21