Weight Management Program

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Recommended Foods

Protein:

( Broiled, baked, boiled or grilled )

Fish
News ===> A major study, which followed 2,000 subjects for 30 years, concludes that a mere 7 ounces of fish a week can cut by 60% the risk of heart attack.
Time Magazine - April 21, 1997 Issue, Vol 49, No. 16

More News ===> A second study, published in the New England Journal of Medicine in April (1997), followed 1800 men from the Chicago area for 30 years and found that those who ate at least 8 ounces of fish a week had a 40% lower risk of fatal heart attack than those who ate no fish.
The University of California Berkeley Wellness Letter - July 1997, Vol 13, Issue 10

Poultry

Note: Trim all visible fats

Fruit:

Fresh or raw is preferable. Frozen unprocessed fruits are acceptable.

Apple

Apricots, 2

Banana, 1/2

Berries, 1 cup or 240 ml

Cantaloupe, 1/4

Figs, 2

Grapefruit, 1/2

Grapes, 1/2 cup or 120ml

Melon, 1/8

Orange

Pear

Plums, 2

Pineapple, 1 cup or 240 ml

Prunes, 2

Raisins, 2 Tbsp.

Vegetables:

A 1 cup serving of vegetables is approximately 35 calories / 147 kilojoules. Fresh, steamed or raw is best. Frozen is acceptable.

Carbohydrates:

Bread - 1 slice

Potato - 1 small

Rice - 1/2 cup

Beverages:

Filtered Tap Water

Distilled Water

Bottled Water

Tap Water

Herbal Teas

Vegetable Juice

Skim Milk

Fruit Juice

Decaffeinated Coffee or Tea

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TO BE AVOIDED !!

• Alcohol
• Milk (other than Skim or low fat)
• Nuts
• Very "oily" fish such as Pompano or Mackerel. If you eat Tuna or Salmon - buy them packed in water ( not oil ).

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How Much is a "Serving"?

Food Group--Serving Size

• Bread--1 slice bread, 1\2 bagel or English muffin, 1 ounce ready-to-eat cereal, 1\2 cup cooked cereal, rice or pasta, or 5-6 small crackers
• Vegetable--1 cup raw, leafy vegetables, 1\2 cup cooked or chopped raw vegetables or 3\4 cup vegetable juice
• Fruit--1 medium piece of fruit, 1\2 cup mixed fruit or 3\4 cup fruit juice
• Milk--1 cup milk or yogurt, 11\2 ounces natural cheese or 2 ounces process cheese
• Meat--2 - 3 ounces cooked lean meat, poultry or fish (about the size of a deck of cards)
• Other foods which count as 1 ounce meat:
  1\2 cup cooked dry beans,
  
  1 egg,
  
  2 tablespoons peanut butter
  
  1\3 cup nuts
  

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10 Tips To Healthy Eating

Experts agree the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, that means eating a wide variety of foods without getting too many calories or too much of any one nutrient. These 10 tips can help you follow that advice while still enjoying the foods you eat.

1. Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good valuable nutrition. And, on a daily basis, it is difficult to get them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.

   
   

2. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servin gs of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.

   
   

3. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of c ancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habi ts for successful weight management. Regular exercise is also important to maintaining a healthy weight.

   
   

4. Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.

   
   

5. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.

   
   

6. Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.

   Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to he lp balance your choices.

   Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.

   If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.

   
   

7. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.

   
   

8. Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.

   
   

9. Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.

   
   

10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat the m in moderation, and choose other foods to provide the balance and variety that are vital to good health.

    
    
    

Copyright 1996 International Food Information Council

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Additional Information about
Lifestyles® Products and Programs

• High-fiber Dream Cookies.

• Meal-replacement Dream Bars and Shakes.

• LifeCycles® : Vitamin, Mineral and Herbal Food Supplements.

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