Diet

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Diet
Guide
By
Dr Sara Nehan

Published By
http://www.emagzine.co.nr
Fiber
Super Nutrient for Life ........The Power of 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 slices of whole-wheat bread = 4 grams of fiber
• 1 cup of cooked brown rice = 4 grams of fiber
• Reduced-Fat Triscuit crackers = 3 grams

2. Choose the right breakfast cereals. Some cereals have little whole grain. And some whole
grain cereals are loaded with unnecessary sugar.
• cup Fiber One = 14 grams of fiber
• 1 cup Raisin Bran = 7.5 grams of fiber
• 1 cup Frosted Shredded Wheat Spoon Size = 5 grams
• 1 cup Quaker Squares Baked in Cinnamon = 5 grams
• cup cooked oatmeal = 3 grams
*Recommended serving sizes.
3. Eat beans a few times a week. Beans offer more fiber than most plant foods, plus they're
loaded with healthy plant protein.
• 1 cup of canned minestrone soup = about 5 grams fiber
• 1/2 cup vegetarian or fat-free refried beans, used to make microwave nachos = about 6
grams
• 1/4 cup kidney beans, added to a green salad = 3 grams fiber
• Bean burrito at Taco Bell (or made at home) = 8 grams
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.
• 1 large apple = 4 grams of fiber
• 1 banana = 3 grams
• 1 pear = 4 grams
• 1 cup strawberries = 4 grams



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.
• 1 cup carrot slices, cooked = 5 grams of fiber
• 1 cup cooked broccoli = 4.5 grams
• 1 cup raw carrots = 4 grams
• 1 sweet potato = 4 grams
• 1 cup cauliflower, cooked = 3 grams
• 2 cups raw spinach leaves = 3 grams

















Tips for Reaping the Benefits of Whole Grains

Here's how to select whole-grain foods and fit the recommended servings into your eating plan.


Will the real whole grain please stand up? Scan the bread aisle and virtually every package touts
some kind of nutritional whole-grain goodness. But few of them actually are whole grain.

We're surrounded by terms like multigrain, 100% wheat, cracked wheat, organic, pumpernickel,
bran, and stone ground. These all sound like whole grains, but none of these descriptions actually
indicate whole grain.

The amount of grains you need daily varies based on your age, sex, and physical activity level.
You can determine how much you need by diving into My Pyramid Plan.My Pyramid Plan. "My
Pyramid" sounds easy enough until you try to figure out what constitutes a whole grain.

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 all-
purpose 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 whole-
wheat 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:
Dark green vegetables
bok choy
collard greens
dark green leafy lettuce
kale
mesclun
mustard greens
romaine lettuce
spinach
turnip greens
watercress
beets
Orange vegetables
acorn squash
butternut squash
carrots
hubbard squash
pumpkin
sweet potatoes
Dry Beans and Peas
black beans
black-eyed peas
garbanzo beans (chickpeas)
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
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
tofu (bean curd made from soybeans)
white beans

How many vegetables do I need?

You should choose a variety of vegetables. It is not necessary to eat each type of vegetable daily.
However, over a week, try to eat the amounts listed from each group as a way to reach your daily
recommended amount.








Fruit
The New Food Pyramid

What Counts as Fruit?

Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen,
or dried, and may be whole, cut-up, or pureed.
Some commonly eaten fruits are:



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


How Much Fruit Should I Eat?

The amount of fruit you need to eat depends on age, sex, and level of physical activity.
Recommended daily amounts are shown in the chart.











Daily Recommendation*
Children 2-3 years old
4-8 years old
1 cup
1 to 1 ½ cups
Girls 9-13 years old
14-18 years old
1 ½ cups
1 ½ cups
Boys 9-13 years old
14-18 years old
1 ½ cups
2 cups
Women 19-30 years old
31-50 years old
51+ years old
2 cups
1 ½ cups
1 ½ cups
Men 19-30 years old
31-50 years old
51+ years old
2 cups
2 cups
2 cups


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 ½ 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 ½ 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.
Amount that counts
Apple
½ large (3.25" diameter)
1 small (2.5" diameter)
1 cup sliced or chopped, raw
or cooked
Applesauce 1 cup
Banana
1 cup sliced
1 large (8" to 9" long)
Cantaloupe 1 cup diced or melon balls
Grapes
1 cup whole or cut-up
32 seedless grapes
Grapefruit
1 medium (4" diameter)
1 cup sections
Mixed fruit (fruit cocktail)
1 cup diced or sliced, raw or
canned, drained
Orange
1 large (3-1/16" diameter)
1 cup sections
Orange, mandarin 1 cup canned, drained
Peach
1 large (2 ¾" diameter)
1 cup sliced or diced, raw,
cooked, or canned, drained
2 halves, canned
Pear
1 medium pear (2.5 per lb)
1 cup sliced or diced, raw,
cooked, or canned, drained
Pineapple
1 cup chunks, sliced or
crushed, raw, cooked or
canned, drained
Plum
1 cup sliced raw or cooked
3 medium or 2 large plums
Strawberries
About 8 large berries
1 cup whole, halved, or sliced,
fresh or frozen
Watermelon 1 small wedge (1" thick)
Dried fruit (raisins, prunes,
apricots, etc.)
½ cup dried fruit is equivalent
to1 cup fruit
100% fruit juice (orange,
apple, grape, grapefruit,
etc.)
1 cup









What Fruit Can Do for You

People who eat more fruits and vegetables as part of an overall healthy diet are likely to have a
reduced risk of some chronic diseases. Fruits provide vitamins and minerals vital for your body's
health.

Fruit is one of the main groups in the new Food Pyramid.
People who eat more fruits and vegetables as part of an overall healthy diet are likely to have a
reduced risk of some chronic diseases. Fruits provide vitamins and minerals vital for your body's
health.
Health benefits
• 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 higher-
calorie 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.


Tips to Help You Eat Fruit


Getting enough fruit in your diet may seem overwhelming. But a few simple tricks can help you
enjoy nutrient-packed, delicious fruit from day to day.
For tips on buying, preparing, and making fruit more appealing for children,

Getting enough fruit in your diet may seem overwhelming. But a few simple tricks can help you
enjoy nutrient-packed, delicious fruit from day to day.
Below are tips on buying, preparing, and making fruit more appealing to children.
Quick Tips for Buying, Preparing Fruit
• Keep a bowl of whole fruit on the table, counter, or in the refrigerator.
• Refrigerate cut-up fruit to eat later.
• Buy fresh fruits in season when they may be less expensive and at their peak flavor.
• Buy fruits that are dried, frozen, and canned (in water or juice, not syrup) as well as fresh,
so that you always have a supply on hand.
• Consider convenience when shopping. Buy precut packages of fruit (such as melon or
pineapple chunks) for a healthy snack in seconds. Choose packaged fruits that do not
have added sugars.
Picking the Best Fruit:
• 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.
Packing Fruit Into Meals:
• 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, ¼ cup is equivalent to ½ 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.
Make fruit more appealing:
• 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.
Turning Children Into Fruit Lovers:
• 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 sugar-
sweetened 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.
Avoid a Fruit Snafu
• 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 & Beans
The Food Pyramid

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.


What to Watch Out For

Frying chicken in shortening or frying eggs in butter or stick margarine also packs on significant
fat and calories.

Liver and other organ meats are high in cholesterol. Egg yolks are also high in cholesterol, but
egg whites are cholesterol-free.

Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added
salt. Fresh chicken, turkey, and pork may be enhanced with a salt-containing

solution.

Check the product label for statements such as "self-basting" for a sign that there may be added
salt.












How much do I need from the meat & beans group?

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*
Children 2-3 years old
4-8 years old
2 ounce equivalents**
3-4 ounce equivalents**
Girls 9-13 years old
14-18 years old
5 ounce equivalents**
5 ounce equivalents**
Boys 9-13 years old
14-18 years old
5 ounce equivalents**
6 ounce equivalents**
Women 19-30 years old
31-50 years old
51+ years old
5 ½ ounce equivalents**
5 ounce equivalents**
5 ounce equivalents**
Men 19-30 years old
31-50 years old
51+ years old
6 ½ ounce equivalents**
6 ounce equivalents**
5 ½ ounce equivalents**

*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.




What counts as an ounce in the meat & beans group?

In general, 1 ounce of meat, poultry or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon of
peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the
meat and beans group.
For specific amounts that count as 1 ounce equivalent in the meat & beans group towards your
daily recommended intake,


What Meat & Beans Can Do for You

Foods in the meat, poultry, fish, eggs, nuts, and seed group provide vital nutrients. However,
choosing foods from this group that are high in saturated fat and cholesterol may cause illness.

For more information on the nutrients found in the meat & beans group

Foods in the meat & beans group can be very healthy. But choosing the right types of foods is
key for staying healthy.
For tips on which foods to reach for and menu ideas

Vegetarian Choices
• 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 ovo-
vegetarians), beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie
burgers).













Milk, Yogurt, and Cheese
The Food Pyramid



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

Choose fat-free or low-fat milk, yogurt, and cheese.
Sweetened milk products (flavored milk, yogurt, drinkable yogurt, desserts) have added sugars
and extra calories.

For those who are lactose intolerant, lactose-free and lower-lactose products are available. These
include hard cheeses and yogurt. Also, enzyme preparations can be added to milk to lower the
lactose content. Calcium-fortified foods and drinks such as soy beverages or orange juice are
other sources of calcium but may not provide other necessary nutrients.


How much do I need from the milk group?
The amount of food from the milk group you need to eat depends on age. Recommended daily
amounts are shown below.




Daily Recommendation
Children 2-3 years old
4-8 years old
2 cups
2 cups
Girls 9-13 years old
14-18 years old
3 cups
3 cups
Boys 9-13 years old
14-18 years old
3 cups
3 cups
Women 19-30 years old
31-50 years old
51+ years old
3 cups
3 cups
3 cups
Men 19-30 years old
31-50 years old
51+ years old
3 cups
3 cups
3 cups



What counts as 1 cup in the milk group?

In general, 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed
cheese can be considered as 1 cup from the milk group.
For a list of specific food amounts that count as 1 cup in the milk group,

What Milk, Yogurt, and Cheese Can Do for You

People who have a diet rich in milk, yogurt, and cheese can reduce the risk of low bone mass
throughout the life cycle and help prevent osteoporosis. Foods in the milk group provide vital
vitamins and minerals, including calcium, potassium, vitamin D, and protein. Calcium-fortified
foods and drinks such as soy beverages or orange juice also contain calcium but may not provide
other necessary nutrients.
For more information on the health benefits of the milk group, including how these nutrients can
make you healthier,


Tips to Help You Get More Milk
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.
For tips on getting more milk and what to do if you can't or don't want to drink milk




Tips to Help You Get More Milk


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
• Include milk as a beverage at meals. Choose fat-free or low-fat milk.
• 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.
Not Into Milk?
If you're lactose intolerance, the most reliable way to get the health benefits of milk is to choose
lactose-free alternatives, such as cheese, yogurt, or lactose-free milk. You can also take the
enzyme lactase before eating or drinking milk products.
Calcium choices for those who do not consume milk products include:
• Calcium-fortified juices, cereals, breads, soy beverages, or rice beverages
• Canned fish (sardines, salmon with bones), soybeans, and other soy products (soy-
based beverages, soy yogurt, tempeh), some other dried beans, and some leafy greens
(collard and turnip greens, kale, bok choy). The amount of calcium that can be absorbed
from these foods varies.

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.
Vitamins and Minerals
• 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 D-
fortified ready-to-eat breakfast cereals.
• Low-fat or fat-free milk products provide little or no fat.
Lean Towards Fat-Free or Low-Fat
Choosing foods from the milk group that are high in saturated fats and cholesterol can affect
heart disease risk.
Diets high in saturated fats raise LDL "bad" cholesterol levels in the blood. High LDL cholesterol,
in turn, increases the risk for heart disease. Many cheeses, whole milk, and products made from
them are high in saturated fat. To help keep blood cholesterol levels healthy, limit the amount of
these foods you eat. In addition, eating a lot of fats makes it difficult to avoid getting more calories
than you need.







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
Foods high in solid fats include:
• 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
solid fat
calories
Solid fats:
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

Foods rich in solid fats:
Heavy cream 1 Tbsp 1 tsp/5 g 50 50
Half and half
cream
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
Cheddar
cheese
1 1/2 oz 3 tsp/14 g 125 170
Ice cream,
chocolate
1 cup 3 tsp/14 g 125 285
Bacon,
cooked
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

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:
• Walking briskly (about 3 1/2 miles per hour)
• Hiking
• Gardening/yard work
• Dancing
• Golf (walking and carrying clubs)
• Bicycling (less than 10 miles per hour)
• Weight training (general light workout)
Vigorous physical activities include:
• Running/jogging (5 miles per hour)
• Bicycling (more than 10 miles per hour)
• Swimming (freestyle laps)
• Aerobics
• Walking very fast (4 1/2 miles per hour)
• Heavy yard work, such as chopping wood
• Weight lifting (vigorous effort)
• Basketball (competitive)
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:
• Improving self-esteem and feelings of well-being
• Increasing fitness level
• Helping to build and maintain bones, muscles, and joints
• Building endurance and muscle strength
• Enhancing flexibility and posture
• Helping to manage weight
• Lowering risk of heart disease, colon cancer, and type 2 diabetes
• Helping to control blood pressure
• Reducing feelings of depression and anxiety
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.
How Much? How Long?

At a minimum, do moderate intensity activity for 30 minutes most days, or preferably every day.
This is in addition to your usual daily activities. Increasing the intensity or the amount of time of
activity can have additional health benefits and may be needed to control body weight.

About 60 minutes a day of moderate physical activity may be needed to prevent weight gain. For
those who have lost weight, at least 60 to 90 minutes a day may be needed to maintain the
weight loss. At the same time, calorie needs should not be exceeded. Children and teenagers
should be physically active for at least 60 minutes every day, or most days.

While 30 minutes a day of moderate intensity physical activities provide health benefits, being
active for longer or doing more vigorous activities can provide even greater health benefits. They
also use up more calories per hour. No matter what activity you choose, it can be done all at once
or divided into two or three parts during the day. Even 10-minutes bouts of activity count toward
your total.

Do I Need to See a Doctor?
Most adults do not need to see their doctor before starting to exercise at a moderate level.
However, men over the age of 40 and women over the age of 50 planning to start vigorous
physical activity should consult a health care provider. Individuals with one of the conditions
below should also consult a health care provider for help in designing a safe program of physical
activity.
• 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.

Burn Up the Calories

This chart will help you determine how many calories you burn during various activities.
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.


Burn Up the Calories






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.

Approximate calories used by a
154-pound man
Moderate physical activities: In 1 hour In 30 minutes
Hiking 370 185
Light gardening/yard work 330 165
Dancing 330 165
Golf (walking and carrying
clubs)
330 165
Bicycling (less than 10 miles
per hour)
290 145
Walking (3 ½ miles per hour) 280 140
Weight training (general light
workout)
220 110
Stretching 180 90
Vigorous physical activities:
Running/jogging (5 miles per
hour)
590 295
Bicycling (more than 10 miles
per hour)
590 295
Swimming (slow freestyle
laps)
510 255
Aerobics 480 240
Walking (4 ½ miles per hour) 460 230
Heavy yard work (chopping
wood)
440 220
Weight lifting (vigorous
effort)
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.




Tips for Increasing Physical Activity

Make physical activity a regular part of the day. Fitting activity into a daily routine can be easy --
such as taking a brisk 10 minute walk to and from the parking lot, bus stop, or subway station. Or
join an exercise class.
Keep it interesting by trying something different on alternate days. What's important is to be
active most days of the week and make it part of daily routine. For example, to reach a 30-minute
goal for the day, walk the dog for 10 minutes before and after work, and add a 10 minute walk at
lunchtime. Or swim 3 times a week and take a yoga class on the other days. Make sure to do at
least 10 minutes of the activity at a time; shorter bursts of activity will not have the same health
benefits.
To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in
the car and at the office.









Estimated Calorie Requirements

Estimated amounts of calories needed to maintain energy balance for various gender and age
groups at three different levels of physical activity. The estimates are rounded to the nearest 200
calories and were determined using the Institute of Medicine equation.
Gender
Age
(years)
Sedentary
b
Moderately Active
c
Active
d

Child 2-3 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 4-8
9-13
14-18
19-30
31-50
51+
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







a
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.



Getting Started on Losing Weight Long Term

Losing weight and keeping it off is not easy. Before you get started on a weight loss program,
consider the following tips. They should help you reach your goal of obtaining and maintaining a
healthy weight.

Set the Right Goals
Setting effective goals is an important first step. Most people trying to lose weight focus on just
that one goal: weight loss. However, the most productive areas to focus on are the dietary and
exercise changes that will lead to long-term weight control. Successful weight managers are
those who select two or three goals at a time that they are willing to take on.

Keep in mind that effective goals are specific, attainable, and forgiving. For example, "exercise
more" is a wonderful goal, but it's not specific. "Walk five miles everyday" is specific and
measurable, but is it attainable if you're just starting out? "Walk 30 minutes every day" is more
attainable, but what happens if you're held up at work one day and there's a thunderstorm during
your walking time another day? "Walk 30 minutes, five days each week" is specific, attainable,
and forgiving.


Reward Success (But Not With Food!)
Rewards that you can control can be used to encourage you to attain your weight control goals,
especially those that have been difficult for you to reach.
An effective reward is something that is desirable, timely, and contingent on meeting your goal.
Rewards may include treating yourself to a movie or music CD or taking an afternoon off from
work or just an hour of quiet time away from family. Keep in mind that numerous small rewards,
delivered for meeting smaller goals, are more effective than bigger rewards, requiring a long,
difficult effort.

Balance Your (Food) Checkbook
This means that you should monitor your eating behavior by observing and recording some
aspect of your eating behavior, such as how many calories you eat in a day, how many servings
of fruits and vegetables you eat per day, how often and for how long you exercise, etc., or an
outcome of these behaviors, such as weight.
Doing this can really help you determine how you are doing and what you need to do to meet
your weight control goals.

Avoid a Chain Reaction
Identify those social and environmental cues that tend to encourage undesired eating, and then
work to change those cues. For example, you may learn that you're more likely to overeat while
watching television, or whenever treats are on display by the office coffee pot.

Then work to sever the association of eating with the cue (don't eat while watching television),
avoid or eliminate the cue (leave coffee room immediately after pouring coffee). In general, visible
and accessible food items are often cues for unplanned eating.
Get the (Fullness) Message

Changing the way you go about eating can make it easier to eat less without feeling deprived. It
takes 15 or more minutes for your brain to get the message you've been fed. So slow down the
rate that you eat food. That will allow satiety (fullness) signals to begin to develop by the end of
the meal. Eating lots of vegetables or fruit can also make you feel fuller. Another trick is to use
smaller plates so that moderate portions do not appear meager. In addition, changing your eating
schedule, or setting one, can help you reach your goal, especially if you tend to skip, or delay,
meals and overeat later.
Plan Your Day to Lose Weight





You're running late, flying out the door. You might skip breakfast: the cereal box is empty, and the
milk's gone sour. Forget taking lunch: there's peanut butter in the jar, but you are out of bread.
Exercise before work? You've got to be kidding. It's a typical hectic morning, at the beginning of a
typical jam-packed day. What happened to those resolutions to exercise more, eat healthier, lose
weight? It's easy for them to get lost in the daily shuffle.
In a perfect world, we could accomplish all this by the time our busy day starts:
• Jump out of bed by 6:30 (or earlier).
• Get a good chunk of exercise, 20 minutes or more.
• Eat a satisfying but healthy breakfast: fresh fruit, high-fiber cereal, low-fat milk.
• Brown-bag a wholesome lunch: more fresh fruit, low-fat yogurt, whole-wheat bread,
homemade vegetable soup (maybe that you prepared last night).
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 pre-
meditated - 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."



Planning for Weight Loss
Planning helps you build new habits, says Barbara J. Rolls, PhD, the Guthrie Chair in Nutrition at
Pennsylvania State University in Pittsburgh and author of The Volumetrics Weight Control Plan.
"Without planning, you're always going to be struggling - trying to figure out how to eat what you
should. You'll end up making yourself eat things you don't want to eat. Eating will always feel like
work."
Indeed, planning involves discipline - and that is a key trait that is evident among the "successful
losers" who belong to The National Weight Control Registry. They have maintained a 30-pound
weight loss for at least a year - and many have lost much more, and kept it off for much longer.
"It is very difficult to lose weight and keep it off - and people who succeed must have discipline,"
says James O. Hill, PhD, the Registry's co-founder and director of the Center for Human Nutrition
at the University of Colorado Health Sciences Center. "People who are most successful plan their
day to ensure that they stick to their eating plan and get regular physical activity. It takes effort to
be successful in long-term weight management."


Goal No. 1: Plan Your Daily Food
First, take note of every bite of food you have during the day. Don't forget that run through the
supermarket - all those tasty samples you couldn't pass up. "A food journal is the single best thing
you can do," says Gary Foster, PhD, clinical director of the weight and eating disorders program
at the University of Pennsylvania School of Medicine. "You become more conscious of what
you're doing. It helps you monitor yourself, and make corrections in mid-course."

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 high-
fiber 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 hard-
boiled 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."





Tips on Diet Foods for Summer

If you want to lose weight this summer once and for all, forget about diets. Instead, try these
nutritionally rich, low-calories foods each day to help you slim down this summer. And don't forget
to drink plenty of water!

Tomatoes and Peppers
Colorful fruits and vegetables of the vine get their wide range of vivid colors from health-
protecting 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 oven-
dried 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.

If you want to lose weight this summer once and for all, forget about diets. Instead, try these
nutritionally rich, low-calories foods each day to help you slim down this summer. And don't forget
to drink plenty of water!
Tomatoes and Peppers

Colorful fruits and vegetables of the vine get their wide range of vivid colors from health-
protecting 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 oven-
dried 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.





Summertime Nutrition Tips

Summertime, and the living is easy -- that is, until you notice the havoc all that fun in the sun has
wrought on your body. Fortunately, summer also brings an abundance of tasty and nutritious
foods, including berries (loaded with antioxidants), tomatoes, sweet bell peppers (good vitamin C
source), and protein-filled grilled fish and burgers. And by simply choosing the right ones to add
to your daily diet, you can help prevent or alleviate the following common hot-weather woes:

Dry or Damaged Skin
What causes it: You sweat more in the summer, so skin is less supple; plus, saltwater and
chlorine have a drying effect. Sunburns and bug bites are also saboteurs of healthy skin.
What to eat: Help heal weathered skin with foods like raspberries, blueberries, and strawberries,
which are rich in antioxidants and vitamin C. Protein, in the form of lean meats, beans, nuts, and
seeds, is also key. Keep dryness at bay by drinking lots of water, which Lona Sandon, RD, calls
"the forgotten nutrient." Sandon is a spokeswoman for the American Dietetic Association. She
recommends that women drink 92 ounces (8-10 cups) of water in the summer and men 125
ounces to prevent dehydration. Since calcium can also be lost through sweating, it's a good idea
to replace it by eating low-fat dairy products like skim milk, yogurt, and cottage cheese.

Yeast Infections
What causes them: Sitting around in a wet bathing suit provides a perfect environment for yeast
overgrowth.
What to eat: To make conditions less hospitable for yeast to take hold in the first place, cut back
on sugary foods, advises Leanne Ely, CNC, author of Saving Dinner: The Menus, Recipes, and
Shopping Lists to Bring Your Family Back to the Table. Once you've got an infection, be sure to
eat lots of yogurt -- the kind that contains live, active cultures.


Parched Hair
What causes it: Overexposure to sun, saltwater, and chlorine.
What to eat: Toss some burgers or shrimp kabobs on the grill, or make a three-bean salad or
other protein-rich meal because hair consists of protein fibers called keratin. Eating foods rich in
vitamin B-5 (found in yogurt and California avocadoes), vitamin B-8 (in liver and cooked eggs),
folic acid (in fortified cereals and beans), calcium (in milk and yogurt), and zinc (in meat and fish)
can reduce hair loss and replace dull hair with shiny hair. Theses nutrients also play a role in
maintaining healthy skin.

Muscle Cramps
What causes them: Too many games of beach volleyball (or other outdoor exercise). Muscle
cramps result from overexertion and dehydration. When you don't have enough fluid in your
system, it leads to an electrolyte imbalance that causes your muscles to cramp up. Sodium,
calcium, and potassium are the main electrolytes lost through sweating during exercise.

What to eat: Replenish electrolytes with a sports drink that contains them and drink water.
Potassium-rich foods include bananas, raisins, potatoes, and spinach.
Eye Damage

What causes it: Age-related macular degeneration is the most common cause of vision loss and
blindness in people over the age of 55. This occurs when the central part of the retina (macula)
becomes damaged.

What to eat: The retina is actually made up of vitamin A, Ely tells WebMD. Thus, foods rich in this
vitamin -- along with beta-carotene, zinc, and Vitamins C and E -- are beneficial to the eyes.
Good sources are dark green vegetables like kale, chard, and mustard greens, plus bell peppers,
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





Using a food guide for people with diabetes

Introduction


A food guide is a tool for planning a balanced diet. A healthful diet provides the nutrients your
body needs and decreases your risk for heart disease and other conditions. Most people use the
food guide pyramid to plan a balanced diet.
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.


SInusILIs

SInusILIs reIers Lo un InIIummuLIon oI LIe mucous membrune IInIng LIe purunusuI
sInuses. ¡L oILen IoIIows u common coId, InIIuenzu, und oLIer generuI InIecLIons.
¡nIecLIng germs someLImes IInd LIeIr wuv InLo sInuses or cIumbers on eILIer sIde
oI LIe nusuI pussuge, IeudIng Lo sInus LroubIe.

SInusILIs svmpLoms
ConsLunL sneezIng, IeuducIes und Iow grude Iever
TIe svmpLoms oI sInusILIs ure excessIve or consLunL sneezIng ; u runnIng nose;
bIockuge oI one or boLI nosLrIIs; IeuducIes und pressure uround LIe Ieud, eves,
und Iuce. SInus IeuducIes ure usuuIIv IeIL In LIe IoreIeud und In LIe Iuce jusL
beIow LIe eves.TIe puLIenL muv suIIer Irom Iow grude Iever, Iuck oI uppeLILe, und
dIIIIcuILv In breuLIIng

SInusILIs cuuses
¡nIIummuLIon oI LIe sInus pussuges
SInusILIs resuILs Irom LIe InIIummuLIon oI LIe sInus pussuges und oversecreLIon oI
mucus bv LIe membrunes IInIng LIe nose und LIrouL


Home RemedIes Ior SInusILIs
SInusILIs LreuLmenL usIng Mungo
TIe IIberuI use oI mungoes durIng LIe seuson Is consIdered un eIIecLIve remedv
Ior prevenLIon und LreuLmenL oI sInusILIs. Mungoes conLrIbuLe Lowurds IormuLIon
oI IeuILIv epILIeIIum, LIerebv prevenLIng IrequenL uLLucks oI common InIecLIons
IIke sInusILIs. TIIs Is uLLrIbuLubIe Lo u IIgI concenLruLIon oI vILumIn A In LIe IruIL

SInusILIs LreuLmenL usIng GurIIc und OnIon
TIe use oI pungenL Ioods IIke gurIIc und onIon Is one oI LIe mosL eIIecLIve
remedIes Ior sInus probIems. One sIouId begIn wILI smuII mIId doses und
Increuse LIem gruduuIIv. BeneIIcIuI resuILs cun uIso be ucIIeved bv uddIng LIese
Ierbs In moderuLe umounLs Lo reguIur meuIs

SInusILIs LreuLmenL usIng ¡enugreek
TIe seeds oI Ienugreek ure unoLIer eIIecLIve remedv Ior sInusILIs. A Leu prepured
bv boIIIng one Leuspoon oI seeds In z=o mI oI wuLer LIII IL Is reduced Lo IuII, wIII
IeIp LIe bodv Lo produce perspIruLIon, dIspeI LoxIcILv, und sIorLen LIe perIod oI
Iever In LIe ucuLe sLuge oI LIe dIseuse. UpLo Iour cups sIouId be Luken duIIv. TIe
quunLILv sIouId be reduced us LIe condILIon Improves

SInusILIs LreuLmenL usIng CumIn Seeds
A Leuspoon oI bIuck cumIn seeds LIed In u LIIn coLLon cIoLI cun provIde reIIeI
wIen InIuIed. TIe condILIon cun uIso be reIIeved bv LukIng u mIxLure oI 1oo gm oI
rousLed und ground cumIn seeds und zoo gm oI pure Ionev

SInusILIs LreuLmenL usIng VegeLubIe JuIces
CurroL juIce, Luken sepuruLeIv or In combInuLIon wILI juIces oI beeL und
cucumber, or wILI spInucI juIce, Ius been Iound beneIIcIuI In LIe LreuLmenL oI
sInus LroubIe. ¡n LIe cuse oI combIned juIces, 1oo mI eucI oI beeL und cucumber
juIces, or zoo mI oI spInucI juIce, sIouId be mIxed wILI ¤oomI oI curroL juIce Lo
muke =oo mI or IuII u IILre oI LIe mIxed juIce

SInusILIs LreuLmenL usIng VILumIns A und C
A dIeL rIcI In vILumIn A Is LIe besL Insurunce uguInsL coId und sInus LroubIe.
VILumIn A Is LIe 'membrune condILIoner' und IL IeIps buIId IeuILIv mucous
membrunes In LIe nose und LIrouL. Some oI LIe vuIuubIe sources oI LIIs vILumIn
ure wIoIe mIIk, curds, egg voIk, pumpkIn, curroLs, IeuIv vegeLubIes, LomuLoes,
mungoes, und pupuvu. WIen LIe sInus LroubIe Ius uIreudv deveIoped, reIIeI cun
be obLuIned bv LukIng vILumIn A In Iurge LIerupeuLIc doses oI z=,ooo ¡U per duv.
VILumIn C Ius uIso proved beneIIcIuI In LIe LreuLmenL oI sInusILIs und LIe puLIenL
sIouId Luke one grum oI LIIs vILumIn per duv In Lwo LIerupeuLIc doses oI =oo mg
eucI


DIeL Ior SInusILIs
¡resI IruIL und vegeLubIe juIces wILI wuLer
¡n LIe ucuLe sLuge oI LIe dIseuse, wIen Iever Is presenL, LIe puLIenL sIouId ubsLuIn
Irom uII soIId Ioods und drInk onIv IresI IruIL und vegeLubIe juIces dIIuLed wILI
wurm wuLer on u =o:=o busIs

WeII-buIunced dIeL
AILer LIe Iever subsIdes, Ie muv udopL u Iow-cuIorIe, ruw IruIL und vegeLubIe dIeL
wILI pIenLv oI ruw juIces. Once LIe ucuLe svmpLoms ure over, LIe puLIenL muv
gruduuIIv emburk upon u weII-buIunced dIeL, wILI empIusIs on seeds, nuLs,
gruIns, vegeLubIes, und IruILs. ¡n persIsLenL cIronIc condILIons, repeuLed sIorL
juIce IusLs muv be underLuken Ior u week or so uL InLervuIs oI Lwo monLIs

AvoId IrIed und sLurcIv Iood
TIe puLIenL sIouId uvoId IrIed und sLurcIv Ioods, wIILe sugur, wIILe IIoor, rIce,
mucuronI producLs, pIes, cukes, und cundIes


OLIer SInusILIs LreuLmenLs

HoL und coId wuLer uppIIcuLIon
A coId uppIIcuLIon over LIe sInus wIII gIve greuL reIIeI, wIIIe uILernuLe IoL und
coId uppIIcuLIons uIso prove beneIIcIuI. Tuke puns oI IoL und coId wuLer, buLIe LIe
wIoIe Iuce wILI IoL wuLer us IoL us vou cun beur-und LIen uppIv coId wuLer Ior u
sIorL duruLIon

¡nIuIuLIon oI sLeum, proper sIeep und udequuLe resL

NusuI InIuIuLIon oI sLeum Ior IIve mInuLes everv Iour wIII uIso gIve reIIeI. PIenLv
oI sIeep, udequuLe resL, und IresI uIr ure essenLIuI In LIe LreuLmenL oI sInus
LroubIe

AvoId perIumes und scenLed IuIr oII
PuLIenL sIouId uvoId LIe use oI perIumes und sLrongIv scenLed IuIr oII.



Some for information On sinus

Sinusitis means inflammation of the sinuses. The sinuses are air-filled cavities
in the bones of our face that improve the resonance of our voices. Each of us
has five pairs of sinuses all of which are interconnected and which also
connect with the nasal passages.

Symptoms

When infection gets into the body the special mucous-producing cells that line
the sinuses and the nose swell and produce excess mucus causing that
'blocked up' feeling. Because the mucus can't escape into the nose, the build-
up of pressure results in the throbbing pain that's felt over the cheeks and
forehead, particularly if someone coughs or bends over. These areas of the
face are also tender to the touch.

Other symptoms that may accompany sinusitis are a high temperature,
greenish-yellow nasal discharge and a loss of taste and smell.

When this happens it's called acute sinusitis and usually needs treatment with
antibiotics, strong painkillers, decongestant nose drops or sprays, and the
inhalation of steam - adding some drops of eucalyptus oil helps.

After an acute infection some people develop chronic sinusitis where similar,
although less severe, symptoms may recur from time to time or be
permanently present. In addition to the medical treatment described earlier an
operation to drain the sinuses is sometimes recommended.

Smoking, or being in a smoky environment, and some dental infections make
sinusitis more likely. So does having a deviated nasal septum which may
result after any trauma to the nose.
Major Signs

The three major signs indicating sinusitis and/or a sinus infection are:

Your cold has lasted more than seven days and is accompanied by cough,
fever, headache, toothache, facial pain, green or gray nasal drainage, or
postnasal drip.

You have lost your sense of smell and taste and have bad breath
accompanied by chronic congestion.

In children, increased irritability and vomiting occurs with gagging on mucus
and/or a prolonged cough

Tips on taking care of sinusitis

Get plenty of rest. Lying down can make your sinuses feel more stopped-up,
so try lying on the side that lets you breathe the best.

Sip hot liquids and drink plenty of fluids.

Apply moist heat by holding a warm, wet towel against your face or breathing
in steam through a cloth or towel.

Talk with your doctor before using an over-the-counter cold medicine. Some
cold medicines can make your sinus infection worse or cause other problems.

Don’t use a nose spray with a decongestant in it for more than 3 days. If you
use it for more than 3 days, the swelling in your sinuses may get worse when
you stop the medicine.

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