A No-nonsense Approach

Inside Nutrition

Nutrition and Energy Balance

Ideally, all of the energy we expend in activities must be balanced by the energy we obtain from food.

An active lifestyle and balanced, nutritious diet will bring optimum health.

Include 5 servings of fruits and vegetables daily.

How many times a day should I eat?

Your mind and body need a steady supply of nutrients throughout the day.

If you eat less frequently than 3 times, you might overeat on high calorie foods when you do sit down to eat.

Snacking

What do you snack on?

Why do you do it?

What is the trigger that is causing you to snack?

Can you distinguish between real hunger and cravings?

You Need Breakfast

Eating breakfast helps get you going in the morning.

You will be more alert.

You will be less likely to eat a high fat snack later.

Fruits and Vegetables

Fruits and vegetables are naturally fat-free, low in sodium and contain essential nutrients.

Vitamins A,C,folate, fiber and phytochemicals.

Calcium

Milk, yogurt, cheese and other dairy products can be a good source of calcium.

Green vegetables are also good sources for calcium.

Saturated Fats

Saturated fats are mainly from animals.

Rich saturated fat diets are linked to heart disease and high cholesterol.

These fats turn solid at room temperature.

Unsaturated Fats

Unsaturated fats are mainly from plants or fish.

They are liquid at room temperature.

Good fats.

Can help to lower cholesterol.

Turkey and Chicken

It is well known that white turkey and chicken meat are lower in both total and saturated fat than red meat.

However, chicken and turkey hot dogs have a high calorie content.

Red Meat

High in saturated fat and cholesterol.

These include pork, beef, lamb and veal.

It is thought that eating red meat brings with it a higher risk of

heart disease, high cholesterol and colon cancer.

How to use fats and oils.

Substitute olive or canola oil for animal fats in your cooking.

The good fats should be eaten at least once a week: salmon, sardines, mackerel and flax.

Water

People can only survive a few days without water.

The body has no means of storing water.

Drink 6-8 glasses daily and more when it is hot or playing sports.

Fast Food and Restaurants

You can still make healthy choices if you are mindful

Choose grilled meats instead of cheese topped burgers or sauces containing sugar and fat.

Always be active

Inactivity can cause acid build up in the body, especially the joints resulting in stiffness and pain.

Activity helps you burn calories, improves circulation and helps with depression.

Alcohol and Smoking

Everybody knows how harmful these two are.

Smoking is much more deadlier than carrying a few extra pounds.

Drinking alcohol in moderation may even be helpful.

Are you living a healthy lifestyle?

a. 3 meals and 1 snack

b. 3 meals with no snack

c. 2 meals, skipping breakfast or lunch

d. I usually eat only 1 meal each day

2. What types of snacks do you eat?

a.Fruits, vegetables, nuts and/or yogurt

b.Pretzels, nuts, popcorn, fruit, and/or yogurt

c.Chips, pretzels, popcorn, and/or other “junk” food

d.Sweets, such as candy, pastries, and/or cookies

3.How many servings of fruits and vegetables do you eat each day?

a.I always eat 5 or more servings of fruits and vegetables a day

b.I usually eat 3-4 servings

c.I usually eat about 1 serving

d.I usually eat fruits and vegetables only a few times per week

4 Which calcium rich foods, if any do you usually eat or drink?

a. Green vegetables, such as spinach and broccoli

b. 1 percent milk, 1 percent yogurt

c. 2 percent milk, low fat cream cheese and low-fat ice cream

d. Regular fat dairy products such as whole milk and ice cream

5. How often do you usually eat fish or shellfish?

a. I eat fish or shellfish at least twice a week

b. I usually eat fish or shellfish once a week

c. I usually eat fish or shellfish a few times a month

d. I rarely or never eat fish or shellfish

6. Which types of poultry do you eat?

a. a. Chicken or turkey breast with the skin removed

b. b. Chicken or turkey breast with the skin on

c. c. I occasionally eat breaded, fried chicken or turkey breast

d. d. I frequently choose dark-meat chicken, duck, goose, etc.

7. How often do you eat red meat?

I never eat red meat
I eat red meat 1-2 times a month
Several times a week
I eat red meat every day

8. Which fats and oils do you use?

a. I try to limit my use of any fat or oil when cooking

b. I usually use olive or canola oil

c. I usually use butter when cooking

d. I frequently use bacon, fat, fat back, lard or chicken fat when cooking.

9 Apart from coffee, what do you usually drink during the day?

a. I usually drink water exclusively

b. 100 percent fruit juice, water and diet beverages

c. Soda, sports drinks, fruit drinks, and sugar-sweetened iced teas

d. Soda and sugar-sweetened beverages

10. If eating out, which of these would you usually choose?

a. Grilled, broiled, baked, or steamed entrees

b. Pasta with seafood in marinara or red sauce

c. Prime rib, steak, veal, lamb or pasta in a cream sauce

d. Pizza, sausage, hoagies, fried foods, or hot dogs

11. How much exercise do you get?

a. I usually exercise for at least 30-60 minutest on most days

b. I usually exercise for 30 minutes a few days a week

c. I exercise for 30 minutes a few times a month

d. I rarely participate in any physical activity

12. How much TV do you watch?

a. I rarely watch television

b. I watch a few hours of television every week

c. I watch less than 2 hours daily

d. I usually watch 3 or more hours of television daily

13. How often do you drink alcohol and how much?

a. I usually have 1-2 drinks of alcohol a week

b. I usually have 1-2 drinks of alcohol daily

c. I rarely drink alcohol

d. I usually have at least 3 alcoholic drinks daily

14. Do you smoke? How many per day?

a. I have never smoked, or I quit more than 8 years ago

b. I smoke fewer than 5 cigaretes a day

c. I smoke 5-10 cigarettes a day or up to 5 cigars

d. I smoke more than 10 cigarettes a day

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