Beruflich Dokumente
Kultur Dokumente
Step 1 66 x 66 = 4,356
(height x height) ___ x ___ = _____
Overweight
25 to 29.9 Increased risk High risk
Obese
30 to 34.9 High risk Very high risk
35 to 39.9 Very high risk Very high risk
Extreme obesity
40 or above Extremely high risk Extremely high risk
medical problems?
CC Do you overeat, smoke cigarettes, have more than
esophagus cancers
CC Decreased blood sugar (glucose) and lower risk of
diabetes
Write down your goals and each day evaluate whether you
met them. Celebrate successes. If you don't succeed, it may
mean you need to try a different approach.
Fats
3 to 5 servings
Protein/Dairy
3 to 7 servings
Carbohydrates
4 to 8 servings
Daily
Physical
activity
Activity
Fruits Vegetables
Unlimited, Unlimited,
minimum 3 minimum 4
FATS
Vegetables 5 4+
Fruits 3 3+
Carbohydrates 4 4
Protein/Dairy 3 3
Fats 3 3
*Although fat-free spreads and dressings contain minimal fat, they still contain calories,
so count as one fat.
Instead of the usual breaded and fried fish, this fish is grilled, Mediterra-
nean style. You may substitute halibut, cod, sea bass or any other whitefish,
and the calorie values are similar.
Preparation: 10 minutes Cooking: 8 to 10 minutes Serves: 4
Vegetables 4 4+
Fruits 3 3+
Carbohydrates 4 4
Protein/Dairy 3 3
Fats 3 3
Rosemary an herb with a piney flavor can season a variety of foods, includ-
ing roasted potatoes, mushrooms, stuffing, ripe melon, poultry and meats. Use
the herb with care, however. Too much can be overpowering.
Preparation: 10 minutes Cooking: 40 to 45 minutes Serves: 6
1. Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray.
Rub each piece of chicken with garlic. Dab fingers in oil and rub with oil
and sprinkle with rosemary and pepper.
2. Place the chicken pieces in the baking dish. Pour the orange juice over the
chicken. Cover and bake for 30 minutes. Using tongs, turn the chicken and
return to the oven until browned, about 10 to 15 minutes longer. Baste
the chicken with the orange juice from the pan as needed to prevent it
from drying out.
3. Transfer the chicken to individual serving plates. Spoon orange juice from
the pan over the top of the chicken and serve.
Vegetables 4 4+
Fruits 3 3+
Carbohydrates 4 4
Protein/Dairy 3 3
Fats 3 3
Traditional pasta primavera includes pasta topped with sauted vegetables in a heavy
cream sauce with butter. This lighter version is much lower in calories, fat and sodium,
and is fresher tasting. It isn't intended to be saucy like its traditional counterpart.
Preparation: 10 minutes Cooking: 20 minutes Serves: 6
1. In a large pot fitted with a steamer basket, bring about 1 inch of water to boil.
Add the broccoli, mushrooms, zucchini and peppers. Cover and steam until
tender-crisp, about 10 minutes. Remove from the pot.
2. In large saucepan, heat the olive oil and saut the onion and garlic over medium
heat. Add the steamed vegetables and stir or shake to coat the vegetables with
the onion and garlic mixture. Remove from heat but keep warm.
3. In another large saucepan, heat the butter, evaporated milk and Parmesan
cheese. Stir over moderate heat until somewhat thickened and heated through.
Stir continuously and don't scald. Remove from heat but keep warm.
4. In the meantime, fill a large pot full with water and bring to a boil. Add the
pasta and cook until al dente (tender), about 10 to 12 minutes, or according to
package directions. Drain the pasta thoroughly.
5. Divide the pasta evenly among individual plates. Top with vegetables and pour
the sauce over the vegetables and pasta. Garnish with fresh parsley and serve
immediately.
Vegetables 5 4+
Fruits 4 4+
Carbohydrates 5 5
Protein/Dairy 4 4
Fats 3 3
For extra flavor, use roasted red bell peppers for the shells. To roast, place the bell
peppers on a baking sheet lined with aluminum foil. Broil (grill), turning frequently
with tongs, until the skin blackens all over, about 10 minutes. Transfer the peppers to
a bowl, cover and let steam until the skin loosens, about 10 minutes. Peel if desired.
Cover and refrigerate until needed.
Preparation: 10 minutes Cooking: 30 minutes Serves: 4
1. Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray. Cut the
tops off the bell peppers and remove the seeds. Place in the prepared baking
dish and set aside.
2. In a medium skillet, heat the olive oil over medium heat. Add the onion, chopped
green pepper and corn. Saut until the vegetables are tender, about 5 minutes.
Stir in the chili powder and cilantro or parsley. Reduce heat to low.
3. In a small bowl, whisk together the egg whites and milk. Add to the corn mix-
ture and stir. Increase heat and continue stirring until egg whites begin to set,
about 5 minutes. The mixture should be moist, not dry.
4. Spoon of the corn mixture into each pepper. Add the water to the bottom of
the baking dish. Cover the peppers loosely with aluminum foil. Bake until the
peppers are tender, about 15 minutes. Transfer to individual plates and serve.
Vegetables 4 4+
Fruits 4 4+
Carbohydrates 5 5
Protein/Dairy 4 4
Fats 3 3
*Although fat-free spreads and dressings contain minimal fat, they still contain calories,
so count as one fat.
Snow peas are long and flat and contain tiny lentil-sized peas. Sugar snap peas look
like shelling peas but are smaller and have completely edible pods. Use either of
these in this quick side dish.
Preparation: 5-10 minutes Cooking: 5 minutes Serves: 4
CC 1 pound snow peas, washed and trimmed of stems and strings (about 7
cups)
CC 3 tablespoons reduced-sodium soy sauce
CC 4 tablespoons rice vinegar
CC 2 tablespoons brown sugar
CC 1 tablespoon cornstarch
CC teaspoon Chinese five-spice powder
CC 1 teaspoon sesame oil
CC 1 garlic clove, chopped
CC Crushed red pepper, optional
1. Bring a large saucepan full of water to a boil. Add the peas, reduce heat and
simmer for 2 minutes. Drain the peas then plunge them into a bowl of ice water
to stop the cooking. Drain again thoroughly and set aside.
2. To prepare the sauce, combine the soy sauce, rice vinegar, brown sugar,
cornstarch and five-spice powder in a small bowl. Stir until the cornstarch and
seasonings have dissolved.
3. In a large skillet, heat the sesame oil over medium heat. Stir in the garlic and
peas. Increase the heat to high, stirring frequently. Pour in the soy sauce mixture
and cook until thickened, 1 to 2 minutes. Sprinkle with crushed red pepper, if
desired. Serve immediately.
Vegetables 4 4+
Fruits 4 4+
Carbohydrates 5 5
Protein/Dairy 4 4
Fats 3 3
*Although fat-free spreads and dressings contain minimal fat, they still contain calories,
so count as one fat.
Instead of breaded and fried, these zucchini slices are lightly sauted and tossed
with herbs. This reduced-fat version also features olive oil, which is mainly monoun-
saturated fat.
Preparation: 5 minutes Cooking: 5 minutes Serves: 4
1. In a large, nonstick frying pan, heat the oil over medium heat. Add the zucchini
slices and saut until their colors intensify, about 5 minutes.
2. Add the dill, cilantro and scallions, and stir until evenly mixed. Transfer to a serv-
ing bowl. Sprinkle with lemon juice and serve immediately.
hungry.
CC Learn to say no gracefully.
STAY MOTIVATED 33
Liquid calories
Many people don't realize just how many calories
beverages can contribute to their daily intake.
To cut calories, try these tips:
CC Switch to low-fat or fat-free milk.
CC Dilute juices with plain or sparkling water.
CC Add a twist of lemon or lime to perk up
your water.
*Average calories. Values for specific beverages may vary. Check the label.
4. Control fat.
CC Order baked, not fried; grilled, not greasy. Skip
cheesy toppings.
CC Ask for smaller portions of fatty foods such as
half of it home.
CHOOSE AVOID
Baked Au gratin
Broiled (without added butter) Basted
Grilled Breaded
Poached Broasted
Roasted Creamed
Sauted Fricasseed
Steamed Fried
Based on Ainsworth BE, et al. Medicine & Science in Sports & Exercise, 2000
*Calories burned are based on estimates of energy expended. The number of calories
you burn depends on the intensity and duration of activity, as well as your body weight.
GET MOVING 39
Step it up
As you progress with your walking program, remember
to increase the frequency, duration and intensity of your
workout in that order.
If you're comfortable walking briskly for about 30 min-
utes three or four times a week, try to make it seven days
a week. Add time until you're walking about 60 minutes a
day. To add intensity, try lengthening your stride, swinging
your arms, increasing your speed or walking uphill.
To track your progress, use the exercise log on page 44
to record the amount of time you walk each week and the
calories burned.
Sweets
(75 calories daily) Fats ( ___ servings)
Sweets
(75 calories daily) 3 servings)
Fats ( ___
3 servings)
Protein/Dairy ( ___
4 servings)
Carbohydrates ( ___
3 servings)
Fruits ( ___
4 servings)
Vegetables ( ___
SERV-
FOOD FOOD GROUPS
INGS
Breakfast
Snack
Lunch
Snack
Dinner
Exercise log
Keeping an activity record like the one shown below can
help you be accountable and establish a regular exercise
routine. If you choose walking as your activity and have a
pedometer, record the number of steps.
EXERCISE LOG
Activity
(specify type)
Duration
(minutes)
Activity
(specify type)
Duration
(minutes)
Activity
(specify type)
Duration
(minutes)
Activity
(specify type)
Duration
(minutes)
WEIGHT RECORD
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
REFERENCES 45
9. Know your fats. American Heart Association. http://
www.heart.org/HEARTORG/Conditions/Cholesterol/
PreventionTreatmentofHighCholesterol/Know-Your-Fats_
UCM_305628_Article.jsp. Accessed Aug. 26, 2010.
10. Rethink your drink. Centers for Disease Control and
Prevention. http://www.cdc.gov/healthyweight/healthy_
eating/drinks.html. Accessed Aug. 26, 2010.
11. Tips for eating healthy when eating out. U.S. Department
of Health and Human Services. http://www.mypyramid.
gov/tips_resources/eating_out.html. Aug. 26, 2010.
12. Horvath K, et al. Long-term effects of weight-reducing
interventions in hypertensive patients: Systematic
review and meta-analysis. Archives of Internal Medicine.
2008;168:571.
13. National Cholesterol Education Program. Implications
of recent clinical trials for the National Cholesterol
Education Program Adult Treatment Panel III Guidelines.
Circulation. 2004;110:227.
14. Calle EE, et al. Overweight, obesity, and mortality from
cancer in a prospectively studied cohort of U.S. adults.
New England Journal of Medicine. 2003;348:1625.
15. Tudor-Locke C, et al. Why do pedometers work?
A reflection upon the factors related to successfully
increasing physical activity. Sports Medicine. 2009;39:981.
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