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Diet Guide: Published by
Diet Guide: Published by
Guide
By
Dr Sara Nehan
Published By
http://www.emagzine.co.nr
Fiber
We all know fiber is good for us. Not only can dietary fiber lower cholesterol, it also helps keep us
trim and feeling full.
So how do you get more fiber into your daily diet? Here are six painless ways to work in 25 grams
a day the recommended amount for someone eating 2,000 calories a day.
Before you start, keep a few things in mind: When you increase fiber, you should increase your
water intake along with it. Add fiber gradually to give your gastrointestinal tract time to adapt. And
if you have gastrointestinal diseases, including constipation, check with your doctor first.
1. Go for whole grains whenever possible. Check the ingredient list to make sure the whole grain
is the first or second ingredient on the list. Products that say "100% wheat" or "multigrain" are not
usually whole grain.
2. Choose the right breakfast cereals. Some cereals have little whole grain. And some whole
grain cereals are loaded with unnecessary sugar.
3. Eat beans a few times a week. Beans offer more fiber than most plant foods, plus they're
loaded with healthy plant protein.
4. Have several servings of fruit every day. You can add it to your morning meal, enjoy it as a
snack, and garnish your dinner plate with it. Or have it with or instead of dessert.
5. Every day, stir a tablespoon of ground flaxseed into your smoothie, soup, casserole, etc. One
tablespoon will boost your daily fiber by 3 grams. Flaxseed contains a balance of soluble and
insoluble fiber, too.
6. Have several servings of vegetables every day. Include a vegetable with lunch, have raw
veggies as an afternoon snack or pre-dinner appetizer, and enjoy a big helping with dinner. Make
a point of enjoying vegetarian entrees several times a week.
WebMD got the skinny on whole grains along with suggestions on how to fit the recommended
servings into your healthy eating plan.
Know Your Whole Grains
A whole grain contains all edible parts of the grain, including the bran, germ, and endosperm. The
whole grain may be used intact or recombined as long as all components are present in natural
proportions. To recognize whole grains, keep this list handy when you go to the grocery store and
choose any of the following grains:
Whole-grain corn
Whole oats/oatmeal
Popcorn
Brown rice
Whole rye
Whole-grain barley
Wild rice
Buckwheat
Triticale
Bulgur (cracked wheat)
Millet
Quinoa
Sorghum
Whole grains are not necessarily brown or multigrain or only found in adult cereals. They exist
throughout the food supply, including processed foods.
Don't be misled by the manufacturer's claims on the front of the package. Color, fiber, or
descriptive names on the package do not necessarily imply whole-grain goodness. Some
manufacturers strip the outer layer of bran off the whole kernel of wheat, use the refined wheat
flour, add in molasses to color it brown, and call it 100% wheat bread. That's true, but it is not a
whole grain.
The only way to really know if a whole grain is indeed "whole" is to check the ingredient list for the
word "whole" preceding the grain and recognize the above grains as whole grains. Ideally, the
whole grain will be the first or second ingredient in the list, indicating that the product contains
more whole grain than any other ingredient.
And avoid products that say "refined" whole wheat. Again, that's not a true whole grain and much
of the health benefit has been stripped out by processing.
One simple way to find whole grains is to look for the FDA-approved health claim that reads, "In a
low fat diet, whole grain foods may reduce the risk of heart disease and some forms of cancers."
This is found on whole-grain products that contain at least 51% whole-grain flour (by weight) and
are low in fat, saturated fat, and cholesterol.
General Mills and the Whole Grains Council have submitted a petition to the FDA to require
consistency in labeling of whole grains. These groups are suggesting that a whole-grain stamp be
placed on products that provide either "good" servings (8-15 grams of whole grain) or "excellent"
servings (16 or more grams of whole grain). The whole-grain stamp is already showing up on
packages, making it easy to select whole-grain products. Eat three "excellent" or six "good"
servings daily to meet national guidelines.
Working more whole grains into your diet can be as simple as choosing whole-grain breads,
cereals, English muffins, waffles, bagels, pasta, rice, and crackers.
Like the champions, starting your day with a bowl of whole-grain cereal energizes you and helps
keep you trim. Successful "losers" from the National Weight Control Registry who have lost
substantial amounts of weight -- and kept it off -- swear by the importance of eating a nutritious
breakfast such as cereal each day.
Enjoy a sandwich at lunch with two slices of whole-grain bread and you are two-thirds of the way
toward meeting your goal. What could be easier than eating air-popped popcorn as a snack?
Step out of the comfort zone and experiment with unusual grains.
WebMD's "Recipe Doctor" Elaine Magee, MPH, RD, likes to blend whole-wheat flour with allpurpose flour to boost the whole-grain content of her baked goods.
"Start where you are, find a whole-wheat or whole-grain bread or cereal that you like. Then work
your way into new adventures. Whole grains taste and feel different to the mouth, and therefore it
takes time to adjust to these new grains," advises Magee.
Other ideas from Magee include: Add barley to canned soup, and then boil to cook the barley; or
try blended pastas that contain a mix of whole and refined grains. Cook up a batch of brown rice,
eat it at dinner, and use the leftovers to add some pizzazz to yogurt, or mix it with vegetables for
a vegetarian snack or lunch. Visit your local health food market and try your hand at some of the
less familiar whole grains available.
Whole Grains on the Rise
Slowly but surely, restaurants and food manufacturers are responding to the demand for more
whole-grain products.
Visit PF Chang's and you will be delighted to see brown rice as an option at this oriental
restaurant chain. Mission whole-wheat tortillas are flying off the shelf, according to the company.
Kraft Foods recently unveiled its South Beach line of foods including pizzas made on wholewheat crusts, whole-grain cereals, and refrigerated sandwich wraps on whole-wheat tortillas. As
the trend continues, it will make it easier for consumers to enjoy at least three servings a day of
whole-grain goodness.
Vegetables
The New Food Pyramid
Vegetables are one of the main food groups in the new Food Pyramid. Here's the information you
need to learn to start enjoying nutrient-packed vegetables.
What counts as a vegetable?
Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables
may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut up, or
mashed.
There are five different groups of vegetables, based on their nutrient content. Some commonly
eaten vegetables in each group are:
Starchy vegetables
corn
green peas
lima beans (green)
potatoes
Other vegetables
artichokes
asparagus
bean sprouts
beets
Brussels sprouts
cabbage
cauliflower
celery
cucumbers
eggplant
green beans
green or red peppers
iceberg (head) lettuce
mushrooms
okra
onions
parsnips
tomatoes
tomato juice
vegetable juice
turnips
wax beans
zucchini
Fruit
The New Food Pyramid
Apples
Apricots
Avocado
Bananas
Berries:
Strawberries
Blueberries
Raspberries
Cherries
Grapefruit
Grapes
Kiwi fruit
Lemons
Limes
Mangoes
Melons:
Cantaloupe
Honeydew
Watermelon
Mixed Fruits:
Fruit Cocktail
Nectarines
Oranges
Peaches
Pears
Papaya
Pineapple
Plums
Prunes
Raisins
Tangerines
100% Fruit Juice:
Orange
Apple
Grape
Grapefruit
Daily Recommendation*
1 cup
1 to 1 cups
Girls
Boys
Men
These amounts are for individuals who get less than 30 minutes per day of beyond normal daily
activities. Those who are more physically active may be able to eat more while staying within
calorie needs.
What Counts as a Cup of Fruit?
In general, 1 cup of fruit or 100% fruit juice, or cup of dried fruit can be considered as 1 cup
from the fruit group.
The new Food Pyramid lists daily recommendations of fruits in terms of cups.
In general, 1 cup of fruit or 100% fruit juice, or cup of dried fruit can be considered as 1 cup
from the fruit group.
This chart provides examples of amounts of specific fruits that equal 1 cup.
Apple
Applesauce
1 cup
Banana
1 cup sliced
1 large (8" to 9" long)
Cantaloupe
Grapes
Grapefruit
Orange
Orange, mandarin
Peach
Pear
Pineapple
Plum
Strawberries
Watermelon
1 cup
Eating a diet rich in fruits and vegetables may reduce risk for stroke and heart disease.
Eating a diet rich in fruits and vegetables may reduce risk for type 2 diabetes.
Eating a diet rich in fruits and vegetables may protect against certain cancers, such as
mouth, stomach, and colorectal cancer.
Diets rich in foods containing fiber, such as fruits and vegetables, may reduce the risk of
coronary heart disease.
Eating fruits and vegetables rich in potassium may reduce the risk of developing kidney
stones and may help to decrease bone loss.
Eating foods such as fruits that are low in calories per cup instead of some other highercalorie food may be useful in helping to lower calorie intake.
Nutrients
Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.
Fruits are important sources of many nutrients, including potassium, dietary fiber, vitamin
C, and folate (folic acid).
Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of
potassium include bananas, prunes and prune juice, dried peaches and apricots,
cantaloupe, honeydew melon, and orange juice.
Dietary fiber from fruits helps reduce blood cholesterol levels and may lower risk of heart
disease. Fiber is important for proper bowel function. It helps reduce constipation and
diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with
fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little
or no fiber.
Vitamin C is important for growth and repair of all body tissues, helps heal cuts and
wounds, and keeps teeth and gums healthy.
Folate (folic acid) helps the body form red blood cells. Women of childbearing age who
may become pregnant and those in the first trimester of pregnancy should be sure to get
adequate folate, including folic acid from fortified foods or supplements. This reduces the
risk of birth defects called neural tube defects, including spina bifida and anencephaly.
To get the benefits of fiber, reach for whole or cut-up fruit rather than juice.
Select fruits with more potassium often, such as bananas, prunes and prune juice, dried
peaches and apricots, cantaloupe, honeydew melon, and orange juice.
When choosing canned fruits, select fruit canned in 100% fruit juice or water rather then
syrup.
Vary your fruit choices to get a wide variety of nutrients.
At breakfast, top your cereal with bananas or peaches; add blueberries to pancakes;
drink 100% orange or grapefruit juice. Or, try a fruit mixed with low-fat or fat-free yogurt.
At lunch, pack a tangerine, banana, or grapes to eat, or choose fruits from a salad bar.
Individual containers of fruits like peaches or applesauce are easy and convenient.
At dinner, add crushed pineapple to coleslaw, or include mandarin oranges or grapes in a
tossed salad.
Make a Waldorf salad, with apples, celery, walnuts, and dressing.
Try meat dishes that incorporate fruit, such as chicken with apricots or mango chutney.
Add fruit like pineapple or peaches to kabobs as part of a barbecue meal.
For dessert, have baked apples, pears, or a fruit salad.
Snack Time
Cut-up fruit makes a great snack. Either cut them yourself, or buy pre-cut packages of
fruit pieces like pineapples or melons. Or, try whole fresh berries or grapes.
Dried fruits also make a great snack. They are easy to carry and store well. Because they
are dried, cup is equivalent to cup of other fruits.
Keep a package of dried fruit in your desk or bag. Some fruits that are available dried
include apricots, apples, pineapple, bananas, cherries, figs, dates, cranberries,
blueberries, prunes (dried plums), and raisins (dried grapes).
As a snack, spread peanut butter on apple slices or top frozen yogurt with berries or
slices of kiwi fruit.
Frozen juice bars (100% juice) make healthy alternatives to high-fat snacks.
Many fruits taste great with a dip or dressing. Try low-fat yogurt or pudding as a dip for
fruits like strawberries or melons.
Make a fruit smoothie by blending fat-free or low-fat milk or yogurt with fresh or frozen
fruit. Try bananas, peaches, strawberries, or other berries.
Try applesauce as a fat-free substitute for some of the oil when baking cakes.
Try different textures of fruits. For example, apples are crunchy, bananas are smooth and
creamy, and oranges are juicy.
For fresh fruit salads, mix apples, bananas, or pears with acidic fruits like oranges,
pineapple, or lemon juice to keep them from turning brown.
Set a good example for children by eating fruit everyday with meals or as snacks.
Offer children a choice of fruits for lunch.
Depending on their age, children can help shop for, clean, peel, or cut up fruits.
While shopping, allow children to pick out a new fruit to try later at home.
Decorate plates or serving dishes with fruit slices.
Top off a bowl of cereal with some berries. Or, make a smiley face with sliced bananas
for eyes, raisins for a nose, and an orange slice for a mouth.
Offer raisins or other dried fruits instead of candy.
Make fruit kabobs using pineapple chunks, bananas, grapes, and berries.
Pack a juice box (100% juice) in children's lunches versus soda or other sugarsweetened beverages.
Choose fruit options, such as sliced apples, mixed fruit cup, or 100% fruit juice, that are
available in some fast-food restaurants.
Offer fruit pieces and 100% fruit juice to children. There is often little fruit in "fruit-flavored"
beverages or chewy fruit snacks.
Wash fruits before preparing or eating them. Under clean, running water, rub fruits briskly
with your hands to remove dirt and surface microorganisms. Dry after washing.
Keep fruits separate from raw meat, poultry and seafood while shopping, preparing, or
storing.
Meat and beans make up one of the main food groups in the new Food Pyramid. But this group is
about more than just meat and beans.
What foods are included in the meat & beans group?
All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered
part of this group. Dry beans and peas are part of this group as well as the vegetable group.
Most meat and poultry choices should be lean or low fat. Higher fat choices, such as regular
ground beef (75 to 80% lean) or chicken with skin, add on extra fat and calories.
Fish, nuts, and seeds contain healthy oils, so these foods are good substitutions for meat or
poultry.
Select fish rich in heart-healthy omega-3 fatty acids, such as salmon, trout, and herring, more
often.
Sunflower seeds, almonds, and hazelnuts (filberts) are the richest sources of vitamin E in this
food group. To help meet vitamin E recommendations, make these your nut and seed choices
more often.
The amount you need to eat depends on age, sex, and level of physical activity. Most Americans
eat enough food from this group, but need to make leaner and more varied selections of these
foods. Here are the recommended daily amounts.
Daily recommendation*
2 ounce equivalents**
3-4 ounce equivalents**
Girls
Boys
Men
*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate
physical activity, beyond normal daily activities. Those who are more physically active may be
able to eat more while staying within calorie needs.
**Below is information on what counts as one ounce equivalent in the meat and beans group.
Vegetarians get enough protein from this group as long as the variety and amounts of
foods selected are adequate.
Protein sources from the meat and beans group for vegetarians include eggs (for ovovegetarians), beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie
burgers).
One of the main food groups in the new food pyramid is milk, yogurt, and cheese.
All liquid milk products and many foods made from milk that retain their calcium content are
considered part of this food group. Foods made from milk that have little to no calcium, such as
cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat.
Some common choices in the milk, yogurt, and cheese group are:
Milk* Cheese*
All milk:
Fat-free (skim)
Low fat (1%)
Reduced fat (2%)
Whole milk
Flavored milks:
Chocolate
Strawberry
Lactose-reduced milks
Lactose-free milks
Milk-based desserts*
Puddings made with
milk
Ice milk
Frozen yogurt
Ice cream
Hard natural
cheeses:
cheddar
mozzarella
Swiss
parmesan
Soft cheeses:
ricotta
cottage cheese
processed cheeses
American
Yogurt*
All yogurt
Fat-free
low fat
reduced fat
whole-milk yogurt
Daily Recommendation
2 cups
2 cups
Girls
Boys
Men
Milk and milk products are one of the main food groups in the Food Pyramid.
Not many of us sit around drinking milk with dinner anymore. But a few simple tricks can help you
enjoy nutrient-packed, milk and other dairy foods from day to day.
Making Milk a Habit
If you usually drink whole milk, switch gradually to fat-free milk, to lower saturated fat and
calories. Try reduced-fat (2%), then low-fat (1%), and finally fat-free (skim).
If you drink cappuccinos or lattes, ask for them with fat-free (skim) milk.
Add fat-free or low-fat milk instead of water to oatmeal and hot cereals.
Use fat-free or low-fat milk when making condensed cream soups (such as cream of
tomato).
Have fat-free or low-fat yogurt as a snack.
Make a dip for fruits or vegetables from yogurt.
Make fruit-yogurt smoothies in the blender.
For dessert, make chocolate or butterscotch pudding with fat-free or low-fat milk.
Top cut-up fruit with flavored yogurt for a quick dessert.
Top casseroles, soups, stews, or vegetables with shredded low-fat cheese.
Top a baked potato with fat-free or low-fat yogurt.
For more information on the health benefits of the milk group, including how these nutrients can
make you healthier
People who have a diet rich in milk and milk products can reduce the risk of low bone mass
throughout the life cycle. Foods in the milk group provide vital nutrients, including calcium,
potassium, vitamin D, and protein.
Build Stronger Bones
Diets rich in milk and milk products help build and maintain bone mass. This may reduce
the risk of the bone-thinning disease osteoporosis.
Milk products are especially important to bone health during childhood and adolescence,
when bone mass is being built.
Diets that include milk products tend to have a higher overall nutritional quality.
Calcium-fortified foods and drinks such as soy beverages or orange juice are other
sources of calcium but may not provide other necessary nutrients.
Calcium helps build stronger bones and teeth. Milk products are the primary source of
calcium in American diets. Diets that provide 3 cups or the equivalent of milk products per
day can improve bone mass. Diets rich in potassium may help to maintain healthy blood
pressure. Milk products, especially yogurt and milk, provide potassium.
Vitamin D functions in the body to maintain proper levels of calcium and phosphorous,
thereby helping to build and maintain bones. Milk that is fortified with vitamin D is a good
source of this nutrient. Other sources include vitamin D-fortified yogurt and vitamin Dfortified ready-to-eat breakfast cereals.
Low-fat or fat-free milk products provide little or no fat.
Oils
The New Food Pyramid
It's true. Oils are one of the main food groups in the new Food Pyramid. Here's the information
you need to be sure you're getting the right amount and the right kind of oils.
What Are Oils?
Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking.
Oils come from many different plants and from fish. Some common oils are:
Canola oil
Corn oil
Cottonseed oil
Olive oil
Safflower oil
Soybean oil
Sunflower oil
Some oils are used mainly as flavorings, such as walnut oil and sesame oil.
A number of foods are naturally high in oils, like:
Nuts
Olives
Some fish
Avocados
Healthier Oils
Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze)
margarine with no trans fats. Trans fats are strongly linked to heart disease. Amounts of trans fat
will be required on labels as of 2006. Many products already provide this information.
Most oils are high in healthier fats called monounsaturated or polyunsaturated fats, and low in
unhealthy fats called saturated fats. Oils from plant sources (vegetable and nut oils) do not
contain any cholesterol. In fact, no foods from plants sources contain cholesterol.
A few plant oils, however, including coconut oil and palm kernel oil, are high in saturated fats and
should be limited in your diet.
How Much Oil Should I Get Each Day?
Depending on your sex and age, the amount can range from 5 teaspoons to 8 teaspoons a day.
A 60-year-old woman that doesn't exercise needs 5 teaspoons a day. A 30-year-old man who
exercises more than 60 minutes a day should get 8 teaspoons a day.
Limit Solid Fats
Most solid fats are high in saturated fats and/or trans fats and have less monounsaturated or
polyunsaturated fats. Animal products containing solid fats also contain cholesterol.
Trans fats can be found in many cakes, cookies, crackers, icings, margarines, and microwave
popcorns. Foods containing partially-hydrogenated vegetable oils usually contain trans fats.
Saturated fats, trans fats, and cholesterol tend to raise LDL "bad" cholesterol levels in the blood,
which in turn increases the risk for heart disease. To lower risk for heart disease, cut back on
foods containing saturated fats, trans fats, and cholesterol. Look for foods that are low in
saturated fats, trans fats, and cholesterol, to help reduce your risk of heart disease.
Solid fats are fats that are solid at room temperature, such as butter and shortening. Solid fats
come from many animal foods and can be made from vegetable oils through a process called
hydrogenation. Some common solid fats are:
Butter
Beef fat (tallow, suet)
Chicken fat
Pork fat (lard)
Stick margarine
Shortening
Many cheeses
Creams
Ice creams
Well-marbled cuts of meats
Regular ground beef
Bacon
Sausages
Poultry skin
Many baked goods (such as cookies, crackers, donuts, pastries, and croissants)
In some cases, the fat in these foods is invisible. Regular cheese and whole milk are high in solid
fat, even though it is not visible.
How do I count the solid fats I can eat?
For quick guide on the amount of solid fats in some common foods.
Here's a quick guide on the amount of solid fats in some common foods.
Amount
Amount of solid
Calories
Total
of food
fat
teaspoons/grams
from
calories
solid fat
Shortening
1 Tbsp
3 tsp/13 g
115
115
Butter
1 Tbsp
2 1/2 tsp/12 g
100
100
Coconut or
palm kernel
oil
1 Tbsp
3 tsp/14 g
120
120
Solid fats:
Heavy cream
1 Tbsp
1 tsp/5 g
50
50
1 Tbsp
1/2 tsp/2 g
15
20
Sour cream
1 Tbsp
1/2 tsp/2 g
20
25
Whole milk
1 cup
2 tsp/8 g
70
145
1 1/2 oz
3 tsp/14 g
125
170
1 cup
3 tsp/14 g
125
285
2 slices
1 1/2 tsp/6 g
55
85
Pork sausage
2 links (2
ounces)
3 tsp/14 g
120
165
Hamburger,
regular (80%
lean)
3 ounces
cooked
3 tsp/14 g
120
205
Prime rib
roast, lean
and fat (1/8"
trim)
3 ounces
cooked
6 tsp/29 g
255
340
Prime rib
roast, lean
only
3 ounces
cooked
3 1/2 tsp/16 g
140
250
Croissant
1 medium
(2 ounces)
3 tsp/12 g
105
230
Biscuit
1 small
(2.5"
diameter)
1 1/2 tsp/6 g
50
125
Cheddar
cheese
Ice cream,
chocolate
Bacon,
cooked
Pound cake
1/12 of
12-ounce
cake
1 1/2 tsp/6 g
50
110
Cheese
Danish
1 pastry
(2 1/2
ounce)
3 1/2 tsp/16 g
135
265
Chocolate
creme pie
1/6 of 8"
pie
5 tsp/22 g
195
345
Physical Activity
The New Food Pyramid
Physical activity has made its way into the new food pyramid. But it's not just about going to the
gym. You can be active in many different ways.
Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing
the night away are all good examples of being active. For health benefits, physical activity should
be moderate or vigorous and add up to at least 30 minutes a day.
What Is Moderate and Vigorous Activity?
Moderate physical activities include:
Some physical activities are not intense enough to help you meet the recommendations. Although
you are moving, these activities do not increase your heart rate, so you should not count these
toward the 30 or more minutes a day that you should strive for. These include walking at a casual
pace, such as while grocery shopping, and doing light household chores.
Make Physical Activity Work for You
Being physically active is a key element in living a longer, healthier, happier life. It can help
relieve stress and can provide an overall feeling of well-being. Physical activity can also help you
achieve and maintain a healthy weight and lower risk for chronic disease. The benefits of physical
activity may include:
Physical activity and nutrition work together for better health. Being active increases the amount
of calories burned. As people age their metabolism slows, so maintaining energy balance
requires moving more and eating less.
Some types of physical activity are especially beneficial:
Aerobic activities speed heart rate and breathing and improve heart and lung fitness.
Examples are brisk walking, jogging, and swimming.
Resistance, strength building, and weight-bearing activities help build and maintain bones
and muscles by working them against gravity. Examples are carrying a child, lifting
weights, and walking. They help to build and maintain muscles and bones.
Balance and stretching activities enhance physical stability and flexibility, which reduces
risk of injuries. Examples are gentle stretching, dancing, yoga, martial arts, and tai chi.
A chronic health problem such as heart disease, high blood pressure, diabetes,
osteoporosis, asthma, or obesity.
High risk for heart disease, such as a family history of heart disease or stroke; eating a
diet high in saturated fat, trans fat and, cholesterol; smoking; or having a sedentary
lifestyle.
A 154-pound man (5'10") will use up about the number of calories listed doing each activity
below. Those who weigh more will use more calories, and those who weigh less will use fewer.
The calorie values listed include both calories used by the activity and the calories used for
normal body functioning.
Physical activity is now a part of the new Food Pyramid. To learn more about physical activity and
how much you need, click here. [physical activity food pyramid]
This chart will help you determine how many calories you burn during various activities.
A 154-pound man (5 feet 10 inches) will use up about the number of calories listed doing each
activity below. Those who weigh more will use more calories, and those who weigh less will use
fewer. The calorie values listed include both calories used by the activity and the calories used for
normal body functioning.
In 1 hour
In 30 minutes
Hiking
370
185
330
165
Dancing
330
165
330
165
290
145
140
110
Stretching
90
180
295
295
510
255
Aerobics
480
240
230
440
220
440
220
Basketball (vigorous)
440
220
It's important to keep in mind that the number of calories you actually burn from exercising is
likely higher than this. This is how much you burn while actually doing the exercise. Exercise
increases your metabolism and helps you burn more calories throughout the rest of the day.
Gender
Age
(years)
Child
2-3
Sedentaryb
Moderately Activec
Actived
1,000
1,000-1,400
1,000-1,400
Female 4-8
9-13
14-18
19-30
31-50
51+
1,200
1,600
1,800
2,000
1,800
1,600
1,400-1,600
1,600-2,000
2,000
2,000-2,200
2,000
1,800
1,400-1,800
1,800-2,200
2,400
2,400
2,200
2,000-2,200
Male
1,400
1,800
2,200
2,400
2,200
2,000
1,400-1,600
1,800-2,200
2,400-2,800
2,600-2,800
2,400-2,600
2,200-2,400
1,600-2,000
2,000-2,600
2,800-3,200
3,000
2,800-3,000
2,400-2,800
4-8
9-13
14-18
19-30
31-50
51+
These levels are based on Estimated Energy Requirements (EER) from the Institute of Medicine
Dietary Reference Intakes macronutrients report, 2002, calculated by gender, age, and activity
level for reference-sized individuals. "Reference size," as determined by IOM, is based on median
height and weight for ages up to age 18 years of age and median height and weight for that
height to give a BMI of 21.5 for adult females and 22.5 for adult males.
b
Sedentary means a lifestyle that includes only the light physical activity associated with typical
day-to-day life.
c
Moderately active means a lifestyle that includes physical activity equivalent to walking about
1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated
with typical day-to-day life
d
Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles
per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical
day-to-day life.
It's true -- with a little planning, this could be your reality. Your morning rush would go more
smoothly, and your weight loss efforts would stay on track. You bounce out of bed, knowing what
your next move is - all day, all week, all year.
"If you leave exercise and healthy eating to chance, it's not going to happen," says Milton Stokes,
RD, MPH, chief dietitian for St. Barnabas Hospital in New York City. "You're responsible for you.
Use your personal digital assistant to set your day - gym time, dinner. Make these things premeditated - so it's not like a surprise, you've got an extra hour, should you go to the gym or watch
TV. If you don't plan it, you won't do it."
Dietitians call it a food journal. But really, it's research for your plan of action, he explains. You'll
see where you need improvement. "Plans work better than platitudes," Foster tells WebMD.
"Instead of 'I'll exercise more,' make it 'I'll walk tomorrow morning at 7 a.m.'"
Keep it simple. Journals don't have to be labor-intensive, he says. Focus on your high-risk time
slots when you're most likely to get off course. Example: You know you eat junk at night, or that
you snack after 3 p.m., or between lunch and dinner. Just keep notes during that time period.
You'll quickly see problem habits: banana split vs. banana, the whole container of nuts vs. a
handful.
Set specific goals. You can't just tell yourself to eat less junk food after 8 p.m. Be specific - 'I'm
going to substitute popcorn for potato chips.' That way you know exactly what to do. There's no
question.
Use weekends wisely. "When things are a little quieter on weekends, you can think about the
upcoming week," says Stokes. "Decide what you're going to eat. Go to the market, so you're a
little ahead of the game. You can even prepare food on the weekend and freeze it, then pull it out
during the week."
Consider your options. Keep lists of healthy foods and meals you love, and plan accordingly,
adds Elisabetta Politi, RD, MPH, nutrition manager at the Duke Diet & Fitness
Center at Duke University Medical School. "I advise people to think of five different breakfast,
lunch, and dinner options. Then you'll have some freedom - you can choose from your favorites.
But your eating will be more structured. That's what's important."
Shop wisely. A well-stocked fridge and pantry can make it easier to grab a healthy snack or
prepare delicious meals that are also good for you. Keep basics like these on hand: low-fat milk
and yogurt, eggs, peanut butter, a variety of fresh fruits (include berries and grapes) and
vegetables (include carrots and celery), soybeans, garlic, whole grain pasta/bread, fish, and highfiber cereal.
Plan healthy treats. Low-fat cheese or yogurt, hummus with veggies, and fresh fruit are great
choices. Keep them at home; take them to the office. That will help you eat the right foods when
you're starving - especially in the late afternoon, during drive time -- and when you finally get
home at night.
Do it yourself. These are great prepare-ahead healthy meals that will keep you feeling full and
help you control your weight:
Make a dried-fruit-and-nut mix for emergency snacking. (Be wary of granola, since it
typically has lots of sugar, says Stokes.) Pack small amounts in a little plastic bag - great
for the car or office.
Cook a big pot of homemade vegetable soup, which can be frozen for several lunches or
dinners.
Try smoothies - blend low-fat yogurt and fruit - for a grab-and-go meal.
Mix up big salads or a pasta primavera with lots of veggies and whole-wheat pasta.
Prepare large quantities so you can have a moderate-sized helping for dinner and then
have leftovers for lunch the next day.
Buy healthy frozen entres. "These have really improved," says Rolls. "They have more whole
grains in them now, and they seem to be getting tastier. If I'm traveling and can't get to the
grocery store, I make sure I have frozen entrees on hand."
Don't limit yourself. It's OK to eat breakfast food for snacks, lunch, or dinner. "You can eat a hardboiled egg or cereal any time, not just breakfast," Stokes advises
Goal No. 2: Plan Your Exercise
First, talk to your doctor - especially if you are overweight or are at high risk for heart disease,
advises Thompson. Your doctor may suggest that you ask a fitness trainer to develop a workout
plan that best suits your needs.
Analyze your morning schedule. "You'll find there's a lot of free time there," says Gerald Endress,
ACSM, fitness director at Duke Diet & Fitness Center at Duke University Medical Center. "People
tell me it takes them two hours to get ready for work. It's not that they're prettying themselves up they're basically just wasting time. But when they start exercising in the morning, they find they
use their time better. One guy told me he got to work 20 minutes earlier on days he exercised. If
you've got a structured period of activity, you know to keep things moving."
Set your program. Decide what works best for you, such as 8 a.m. on Monday, Wednesday, and
Friday. "You don't let anything interfere with that," advises Thompson. "That's not to say once a
month something comes up you can't exercise. That's OK. It's when you're making excuses
three, four, five days in a row -- that's a problem. It's got to be the highest priority because it's
your health."
Know your options. What kind of exercise - or physical activity - will get you out of bed in the
morning? A yoga video, walking, a workout session at the YMCA? Figure out what will motivate
you.
Tackle roadblocks. Is inertia a problem for you in the morning? "When the alarm clock sounds, it's
easy to hit the snooze button," says Bryant. A workout buddy can provide motivation. "If you know
someone is waiting for you, counting on you, you'll go. Once you go, you're happy you went.
Once you get past that inertia, you're glad you did the workout."
Don't think of it as "early". It's a mindset issue, says Foster. Setting the alarm 30 minutes early
should not be a negative in your day. Give it a positive spin. "Quit thinking of it as getting up early.
Your day starts when the alarm goes off. That's how you should think of it."
Remind yourself. Put yellow sticky notes on the fridge or the computer - like "get off the bus four
stops early - Mon., Wed., Fri."
Reward yourself. "Establish a goal for your workouts - daily, weekly, monthly goals,"
Bryant advises. "When you've done those workouts, accomplished those goals, pat
yourself on the back." He suggests going out and buying a favorite DVD or CD, or even getting
yourself that iPod you wanted! "Rewards help keep you motivated," says Foster.
"Planning helps you overcome the unpredictability of daily life," says Foster. "Having any plan,
even if it's a bad or ineffective plan, increases your confidence in accomplishing the task at hand.
Just the fact that you've thought it through means it will have some effect."
Colorful fruits and vegetables of the vine get their wide range of vivid colors from healthprotecting substances such as lycopene, vitamin C and vitamin A. Use them generously in dishes
to enhance nutrients with very few calories.
1. Choose firm, well-shaped tomatoes that are fragrant and intensely colored, store at room
temperature and enjoy within a few days.
2. Keep canned petite diced tomatoes on hand for a low-calorie and nutritious addition to salads,
pastas, soups, casseroles or dips.
3. Roasted peppers do wonders for any dish or alone as a side dish. Roast them yourself or buy
them already roasted in a jar for added color and nourishment.
Recipe idea: Oven-dry grape tomatoes by slicing in half and placing cut side up on a cookie
sheet. Sprinkle with salt and drizzle lightly with olive oil. Bake at 250 F for two hours. Toss ovendried tomatoes into pasta, salads or enjoy as an appetizer with goat cheese.
Berries
Blueberries, strawberries, raspberries, black raspberries, blackberries -- these delicious colorful
berries contain a powerhouse of antioxidants that help prevent cellular damage. They are also an
excellent source of fiber and very low in calories. Eat them by the handful or work more of them
into your diet.
1. Get your day started with a healthy dose of fiber and antioxidants. Enjoy whole-grain cereal,
pancakes, or waffles topped with fresh or frozen blueberries.
2. Skip the decadent dessert and satisfy your sweet tooth with a bowl of fresh mixed berries.
3. Mix fresh berries into a spinach or mixed green salad for a refreshing and filling first course.
Recipe idea: Toss toasted slivered almonds, sliced strawberries, sliced scallions, grilled chicken
strips, and salad greens with a light raspberry vinaigrette for a healthy summer supper.
Yogurt
Yogurt and other low-fat dairy products are powerhouses of calcium and protein. They may also
help you lose weight. Research suggests that dairy food, when part of a reduced-calorie diet, can
enhance weight loss while strengthening bones and keeping you feeling full and satisfied.
1. Substitute low-fat frozen yogurt for premium ice cream for added nutrition and fewer calories.
2. Whip up a quick batch of smoothies for a nourishing family breakfast or snack using any fresh
or frozen fruit, plain low-fat yogurt, 100% fruit juice, and ice.
3. Read the label and find healthy, low-calorie portable yogurt smoothies for meals on the go.
Recipe idea: Dazzle your friends and family with a beautiful, low-calorie parfait made by layering
fresh fruit, low-fat vanilla yogurt, and granola for a quick meal, snack or dessert.
carrots, and blueberries. Eat eggs for their high dose of lutein, an important antioxidant that also
helps prevent eye damage.
Cold Sores
What causes them: Sun exposure can trigger cold sores in people who are prone to them.
What to eat: The amino acid L-lysine has been shown in some small studies to help, but larger
studies are needed to confirm these findings. Sandon says a deficiency in B vitamins and
riboflavin can make you usceptible to cold sores. She recommends eating fortified cereals and
bread or taking a B-complex vitamin
Key points
People with diabetes can use a modified version of the food guide pyramid to spread
carbohydrate throughout the day. This helps prevent high blood sugar after meals.
A food guide contains the same foods your family eats. You do not have to eat special
foods.
You can successfully follow this method by:
o Planning your family meals ahead of time so you can enjoy the same foods as
other family members.
o Providing lots of variety in the foods you eat so it's easier to follow your plan.
o Testing your blood sugar after meals to see what effect different foods have on
your blood sugar level.
Women with diabetes who are pregnant or breast-feeding need the same nutrition as
pregnant or breast-feeding women who do not have diabetes. Pregnant women need
extra calcium, iron, protein, and folic acid. During the second and third trimester, you also
need about 300 calories per day more than you did before pregnancy. Regular meals and
snacks are important to prevent low blood sugar during pregnancy and breast-feeding.
Talk to your registered dietitian or certified diabetes educator about changes you may
need to make to your food plan.
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