S219PPBrewer

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You Are What You Eat Mary Brewer RD Carilion Roanoke Memorial Hospital

Dietary Guidelines for Americans 2005: 

Dietary Guidelines for Americans 2005 The Dietary Guidelines for Americans, 2005, gives science-based advice on food and physical activity choices for health. What is a "Healthy Diet"? The Dietary Guidelines describe a healthy diet as one that Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; Includes lean meats, poultry, fish, beans, eggs, and nuts; and Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Weight Loss : It All Adds Up: 

Weight Loss : It All Adds Up Q: How much do Americans spend on weight-loss products and services every year?

Weight Loss : It All Adds Up: 

Weight Loss : It All Adds Up A: $33 billion. (Source: Weight Control Information Network: National Institute of Diabetes and Digestive and Kidney Diseases) (This figure represents consumer dollars spent in the early 1990’s on all efforts at weight loss or weight maintenance including low-calorie foods, artificially sweetened products such as diet sodas, and memberships to commercial weight-loss centers.)

Weight Loss : It All Adds Up: 

Weight Loss : It All Adds Up How many adults are overweight? A: Nearly two-thirds of U.S. adults are overweight (BMI > 25).

Weight Loss : It All Adds Up: 

Weight Loss : It All Adds Up As many as 25% of men and 40% of all American women are on a diet at any given time.

Weight Loss: It All Adds Up: 

Weight Loss: It All Adds Up A 24-ounce regular soft drink has 280 calories. If you cut one of those from your diet every day and didn’t change anything else, you’d lose 30 pounds in a year.

Bad News: What You Don’t Know Can Hurt You: 

Bad News: What You Don’t Know Can Hurt You Hardee’s Sausage Biscuit 550 calories 36 grams fat 1,400 mg Na McDonald’s Double Quarter Pounder w/cheese 770 calories 47 grams fat 1,440 mg Na McDonald’s Crispy Chicken Caesar Salad 310 calories (WITHOUT dressing) 16 grams fat 890 mg Na Burger King Enormous Omelet Sandwich 740 Calories 46 grams fat 1,950 mg Na Burger King Whopper with Cheese 800 calories 49 grams fat 1,450 mg Na

Weight Loss: It All Adds Up: 

Weight Loss: It All Adds Up Weight Watchers weightwatchers.com

Weight Loss: It All Adds Up: 

Weight Loss: It All Adds Up Overeaters Anonymous, www.oa.org This series of questions may help you determine if you are a compulsive overeater. Many members of Overeaters Anonymous have found that they have answered yes to many of these questions. 1. Do you eat when you're not hungry? 2. Do you go on eating binges for no apparent reason? 3. Do you have feelings of guilt and remorse after overeating? 4. Do you give too much time and thought to food? 5. Do you look forward with pleasure and anticipation to the time when you can eat alone? 6. Do you plan these secret binges ahead of time? 7. Do you eat sensibly before others and make up for it alone? 8. Is your weight affecting the way you live your life? 9. Have you tried to diet for a week (or longer), only to fall short of your goal? 10. .Do you resent others telling you to "use a little willpower" to stop overeating? 11. Despite evidence to the contrary, have you continued to assert that you can diet "on your own“ whenever you wish? 12. Do you crave to eat at a definite time, day or night, other than mealtime? 13. Do you eat to escape from worries or trouble? 14. Have you ever been treated for obesity or a food-related condition? 15. Does your eating behavior make you or others unhappy?

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Hypertension

Hypertension: 

Hypertension According to the Dietary Approaches to Stop Hypertension (DASH) trial sponsored by NHLBI when people with high blood pressure ate 8 to 10 servings of fruits and vegetables a day and 2 to 3 servings of low-fat dairy foods as part of a diet low in saturated fat and cholesterol, they lowered their blood pressure within a month.

Hypertension: 

Hypertension African American men who followed the DASH eating plan had even greater reductions in blood pressure than white men who did the same.

Hypertension: 

Hypertension The DASH eating plan includes 8 to 10 servings of fruits and vegetables a day, 2 to 3 servings of low-fat dairy foods, moderate amounts of whole grains, poultry, fish, and nuts and only very small amounts of fat, red meat, sweets and sweetened beverages.

Diabetes: 

Diabetes Type II diabetes is almost totally preventable. 6th leading cause of death 6 million people have diabetes and don’t know it. 21% of Americans over 60 have diabetes.

Diabetes: 

Diabetes Rate Your Plate: American Diabetes Association, www.diabetes.org About one-fourth of your plate should be filled with grains or starchy foods such as rice, pasta, potatoes, corn, or peas. Another fourth should be protein -- foods like meat, fish, poultry, or tofu. Fifty percent can be non-starchy vegetables like broccoli, carrots, cucumbers, salad, tomatoes, and cauliflower. Then, add a glass of non-fat milk and a small roll or piece of fruit and you are ready to eat!

Heart Disease: 

Heart Disease Heart disease is the leading cause of death for men and women in the United States. American Heart Association, americanheart.org

Heart Disease: 

Heart Disease Should you be concerned about your blood cholesterol number? YES! High blood cholesterol increases your chances for coronary heart disease. Coronary heart disease is a disease of the blood vessels of the heart that causes a heart attack. What are good and bad cholesterol? HDL "good cholesterol" helps clean fat and cholesterol from arteries, carrying it to the liver for removal from the body. LDL "bad cholesterol" deposits cholesterol in your arteries and causes them to become clogged. Total cholesterol should be <200 HDL should be >35 LDL should be <130

Cancer Risk: 

Cancer Risk An expert report, Food, Nutrition and the Prevention of Cancer: a Global Perspective, reviewed over 4,500 world-wide research studies. It found that if people increased their fruit and vegetable consumption to at least five servings a day, cancer rates could be reduced by more than 20 percent.

Cancer Risk: 

Cancer Risk People whose diets are rich in fruits and vegetables (5 to 9 servings a day) have a lower risk of getting cancers of the lung, mouth, pharynx, esophagus, stomach, colon, and rectum. They are also less likely to get cancers of the breast, pancreas, ovaries, larynx, and bladder.

Cancer Risk: 

Cancer Risk There is no specific fruit or vegetable responsible for reducing cancer risk; instead, research shows that it is the regular consumption of a variety of fruits and vegetables that reduces risk.

Soyfoods: 

Soyfoods BK Veggie Supermarket Burgers Tofu Recipes Experiment!

Plant-Based Diets: 

Plant-Based Diets Vegweb.com Many recipes and comments by people who have tried them, easily organized into categories. Vrg.org Reliable vegetarian nutrition information by Registered Dietitians and Ph.Ds. FatFree.com Thousands of low-fat and fat-free recipes.

AICR: 

AICR Free Brochures Hundreds of recipes www.aicr.org

Grain Serving Sizes: 

Grain Serving Sizes A serving of cooked pasta is 1/2 cup or about the size of an ice-cream scoop. Serving sizes for other grains include: Food Serving size Cooked rice or cereal = 1/2 cup Ready-to-eat cereal = 1 ounce or a large handful Whole-wheat bread = 1 slice English muffin = 1/2

Fruit Serving Sizes: 

Fruit Serving Sizes Everyday equivalents can help you judge serving sizes. For example, one medium apple — about the size of a tennis ball — equals one serving of fruit. Other serving sizes: Food Serving size Orange, pear or banana = 1 medium Chopped, cooked or canned = 1/2 cup 100 percent fruit juice = 3/4 cup

Vegetable Serving Sizes : 

Vegetable Serving Sizes Until you're comfortable judging serving sizes, you may need to use measuring cups and spoons. A half cup of cooked carrots, for example, equals one serving. Here are the recommended serving sizes for other vegetables: Food Serving size Raw leafy vegetables =1 cup or about the size of your fist Chopped, cooked or canned =1/2 cup 100 percent vegetable juice =3/4 cup

Dairy Serving Sizes: 

Dairy Serving Sizes Serving sizes of dairy products may be smaller than you think. For example, one serving of cheddar cheese is 1 1/2 ounces or about the size of two dominoes. Here are serving sizes for other dairy products: Food Serving size Low-fat or nonfat milk or yogurt =1 cup Low-fat natural cheese, such as Swiss or Colby =1 1/2 ounces Low-fat processed cheese, such as American =2 ounces Note: Calcium-fortified orange juice and soy milk are excellent non-dairy sources of calcium.

Meat and Bean Serving Sizes: 

Meat and Bean Serving Sizes A serving of chicken — 2 to 3 ounces — is about the size of a deck of cards. Food Serving size Cooked skinless poultry, seafood or lean meat =2 to 3 ounces You can substitute any of the following foods for 1 ounce of meat: Cooked legumes or dried beans =1/2 cup or about the size of an ice cream scoop Tofu = 1/2 cup Egg = 1 large Peanut butter =2 tablespoons Nuts = 1/3 cup

10 Tips To Help You Eat Your Vegetables: 

10 Tips To Help You Eat Your Vegetables Buy fresh vegetables in season. They cost less and are likely to be at their peak flavor. Think frozen! Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens and add baby carrots or grape tomatoes for an easy salad. Baby carrots or celery sticks make quick snacks. Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

10 Tips To Help You Eat Your Vegetables: 

10 Tips To Help You Eat Your Vegetables 6. Include a green salad with dinner every night. Add shredded red cabbage, carrots or spinach for color. 7. Include chopped vegetables in pasta sauce or lasagna. 8. Order a veggie pizza with toppings like mushrooms, green peppers, and onions, and ask for extra veggies. 9. Include cooked dry beans or peas in flavorful mixed dishes, such as chili or minestrone soup. 10. Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.

Top Tips for Eating Out: 

Top Tips for Eating Out Ask for just half the cheese when you order pizza. Skip it when you order burritos or tacos; you won’t even notice. Don’t forget the vegetables or even fruit (pineapple) on your pizza. Skip the sausage, pepperoni and ground beef; go for chicken, Canadian bacon or lean ham. Ask for a grilled chicken sandwich with lowfat or fat-free mayo.

Top Tips for Eating Out: 

Top Tips for Eating Out Take half or more of your meal home. Ask for your half-meal to be boxed up before you begin eating so you will not be tempted to eat more than you should. Stop eating when you begin to feel full. Instead, focus on enjoying the setting, the conversation, and your friends or family. Avoid large beverages, such as "supersized" or “Big Gulps.” Order the small size, or drink water with a slice of lemon.

Top Tips for Eating Out: 

Top Tips for Eating Out Share your meal, or order an appetizer instead. If you stop at a fast food restaurant, choose one that serves salads or baked potatoes. Order the small burger with lettuce and tomato. Have water or nonfat milk with your meal instead of a soft drink. If you want french fries, order the small size. Request all dressings, condiments and sauces on the side.

How To Read A Food Label: 

How To Read A Food Label The portion size that you are used to eating may be equal to two or three standard servings. Take a look at this Nutrition Facts label for macaroni & cheese. The serving size is one cup. To see how many servings a package contains, check the "servings per container" listed on the Nutrition Facts label. You may be surprised to find that small containers often have more than one serving inside. Because this box contains two servings, if you ate the whole package, you would be eating two cups, or double the amount of calories, fat, etc. on the side of the box. Learning to recognize standard serving sizes can help you judge how much you are eating. When cooking for yourself, use measuring cups and spoons to measure your usual food portions and compare them to standard serving sizes from Nutrition Facts labels for a week or so. Put the measured food on a plate before you start eating. This will help you see what one standard serving of a food looks like compared to how much you normally eat.

All in Moderation: 

All in Moderation By avoiding large portions of high-calorie foods and eating more low-calorie foods, such as fruits and vegetables, you get the nutrients you need and reduce the number of calories you consume.