NUTRITION ON THE HILL
Table of Contents
• Frequently Asked Question
Page 2
• Common Foods Calorie Content Page 14
• Importance of Eating Healthy
Page 3
• Tips for Eating Healthy
• 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
Page
4-6
• Food Pyramid
• Choosing the Right Foods
• Reading Food Labels
• Common Food Label Terms
• Understanding Calories
Page 7
Page 8-9
Page 10
Page 11
Page 12
• Exercise and Calorie Expenditure Page 13
Mission Statement
“Consume a variety of foods balanced by a moderate intake of each food.”
Frequently Asked Questions
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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.
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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.
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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
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
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
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
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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
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Food Pyramid
Personalization, Gradual Improvement, Physical Activity, Variety, Proportionality, Moderation
** For More Information Visit: http://www.mypyramid.gov/
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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
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
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
Common Food Label Terms
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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
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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Exercise and Calorie Expenditure
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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
CALORIE EXPENDITURE CHART
FOR 30 MINUTES OF ACTIVITY
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
Common Foods Calorie Content
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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
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Milk (2 percent milk fat, 8 ounces): 122
Mixed nuts (dry roasted, with peanuts, salted, 1 ounce): 168
Mustard, yellow (2 teaspoons): 6
Oatmeal (plain, cooked in water without salt, 1 cup): 147
Orange juice (frozen concentrate, made with water, 8 ounces): 112
Peanut butter (creamy, 2 tablespoons): 180
Pizza (pepperoni, regular crust, one slice): 298
Pork chop (center rib, boneless, broiled, 3 ounces): 221
Potato, medium (baked, including skin): 161
Potato chips (plain, salted, 1 ounce): 155
Pretzels (hard, plain, salted, 1 ounce): 108
Raisins (1.5 ounces): 130
Ranch salad dressing (2 tablespoons): 146
Red wine (cabernet sauvignon, 5 ounces): 123
Rice (white, long grain, cooked, 1 cup): 205
Salsa (4 ounces): 35
Shrimp (cooked under moist heat, 3 ounces): 84
Spaghetti (cooked, enriched, without added salt, 1 cup): 221
Spaghetti sauce (marinara, ready to serve, 4 ounces): 92
Tuna (light, canned in water, drained, 3 ounces): 100
White wine (sauvignon blanc, 5 ounces): 121
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
Liquids
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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.
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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.
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Skim/lowfat milk or fortified unsweetened soy drinks: It is recommend to get up
to 2 servings a day.
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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.
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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.
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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/
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Eating on the Go
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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
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Eating Out
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Choose wisely by looking for healthy words:
- Grilled, baked, broiled, low fat, fat free, reduced sugar, etc.
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Watch portion sizes
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Ask for calorie and fat content information
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Eat slowly
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Split a meal into two meals
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Take leftovers home
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Ask for sauces, gravy, butter, sour cream, and salad dressings on the side
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Ask for substitutions or low-calorie versions
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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
Fast Food Tips
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Choose deli-style restaurants
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Don’t super-size foods, order regular portions
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Choose grilled or broiled instead of fried
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Pick leaner meats, like chicken or turkey
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Hold sauces or order them on the side
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Drink water instead of soda
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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
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Daily Vitamins Requirements
Taking a daily vitamin is helpful
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Vitamin A
5000 IU
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Pantothenic acid
10 mg
in maintaining good health and
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Vitamin C
60 mg
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Phosphorus
1000 mg
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Calcium
1000 mg
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Iodine
150 µg
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Iron
18 mg
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Magnesium
400 mg
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Vitamin D
400 IU
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Zinc
15 mg
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Vitamin E
30 IU
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Selenium
70 µg
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Vitamin K
80 µg
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Copper
2.0 mg
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Thiamin
1.5 mg
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Manganese
2.0 mg
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Riboflavin
1.7 mg
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Chromium
120 µg
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Folate
400 µg
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Molybdenum
75 µg
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Vitamin B12
6.0 µg
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Chloride
3400 mg
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Biotin
300 µg
should be combine with a well
balance diet for the best results.
Hampl, Jeffrey S., & Wardlaw, Gordon M. (2007). Perspectives in Nutrition: Seventh Edition.
New York, NY. : The McGraw-Hill Companies.
Pg 19
Sample Food Journal
Ten Benefits to Keeping a Food Journal
For printable version go to:
http://healthresources.caremark.com/Imagebank/Health
_Diaries/Daily_Food_Diary.pdf
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 Links
Nutrition Websites:
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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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