NUTRITION ON THE HILL

Table of Contents

Mission Statement

“Consume a variety of foods balanced by a moderate intake of each food.”

• 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

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

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Importance of Eating Health

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

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.

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Tips for Eating Healthy

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

• 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.

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Tips for Eating 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

• 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.

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Tips for Eating 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

• 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.

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Food Pyramid

** For More Information Visit: http://www.mypyramid.gov/

Personalization, Gradual Improvement, Physical Activity, Variety, Proportionality, Moderation

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Choosing the Right Foods

GrainsChoose whole grains cereals, breads, crackers, rice or pasta. Consume a minimum of three ounces each day. These are loaded with complex carbohydrates and fiber.

FruitsAny 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!

VegetablesChoose 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

Choosing the Right Foods

Meat, Poultry, Fish, Eggs, Dry Beans and NutsEat lean cuts of meat. Choose more fish, beans, peas, nuts and seeds.

Milk, Yogurt, Cheese and Dairy ProductsLook 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 SweetsHealthy 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

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Reading Food Labels

(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

• 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)

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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

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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

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• 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

Exercise and Calorie Expenditure

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

CALORIE EXPENDITURE CHART

FOR 30 MINUTES OF ACTIVITY

(2007). Exercise Calorie Expenditures: Sorted by Activity. Retrieved November 12 2007, from Nutribase.com. Web site: http://www.nutribase.com/exercala.htm

Hampl, Jeffrey S., & Wardlaw, Gordon M. (2007). Perspectives in Nutrition: Seventh Edition. New York, NY. : The McGraw-Hill Companies.

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Common Foods Calorie Content1. Apple, medium: 72

2. Bagel: 289

3. Banana, medium: 105

4. Beer (regular, 12 ounces): 153

5. Bread (one slice, wheat or white): 66

6. Butter (salted, 1 tablespoon): 102

7. Carrots (raw, 1 cup): 52

8. Cheddar cheese (1 slice): 113

9. Chicken breast (boneless, skinless, roasted, 3 ounces): 142

10. Chili with beans (canned, 1 cup): 287

11. Chocolate chip cookie (from packaged dough): 59

12. Coffee (regular, brewed from grounds, black): 2

13. Cola (12 ounces): 136

14. Corn (canned, sweet yellow whole kernel, drained, 1 cup): 180

15. Egg (large, scrambled): 102

16. Graham cracker (plain, honey, or cinnamon): 59

17. Granola bar (chewy, with raisins, 1.5-ounce bar): 193

18. Green beans (canned, drained, 1 cup): 40

19. Ground beef patty (15 percent fat, 4 ounces, pan-broiled): 193

20. Hot dog (beef and pork): 137

21. Ice cream (vanilla, 4 ounces): 145

22. Jelly doughnut: 289

23. Ketchup (1 tablespoon): 15

(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

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

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• 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.

Liquids

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

• 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

Eating on the Go

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• 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

Eating Out

(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

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• 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

Fast Food Tips

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

• 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

Daily Vitamins Requirements• 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

Hampl, Jeffrey S., & Wardlaw, Gordon M. (2007). Perspectives in Nutrition: Seventh Edition. New York, NY. : The McGraw-Hill Companies.

Taking a daily vitamin is helpful

in maintaining good health and

should be combine with a well

balance diet for the best results.

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Sample Food JournalFor printable version go to:

http://healthresources.caremark.com/Imagebank/Health

_Diaries/Daily_Food_Diary.pdf

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.

(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

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Helpful LinksNutrition 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/

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