0

Week 7 Objectives:

Doctors Let's (Lifestyle.

Wellness Get L.E.A.N. Attitude.

Center

Exercise.

Nutrition.)

The participant The participant overweight. The participant

will be able to create a "healthy"

snack list.

will be able to identify medical conditions that are linked to being will be able to define calories and their daily number of calories needed.

One Minute Message:

Snack Attack--Back

Away from the Machinel

If

you rely on vending dietJ is the battle

machines

to satisfy

afternoon

cravings,

you might

be waging in terms of

war on your

Here

plan for your best and worst

vending

machine choices

calories

and fat grams. Remember, the bag. "Sugar fat, Free" doesn't mean low-cal. doesn't mean low cal. Skittles Crunch bar with 11 than the than a Nestle "Low Fat" and "Fat Free" have more calories portion size counts. Check the label for number of portions in

"Baked

Chips" may not mean "lower

in calories"

A bag of Cheddar Reeses Peanut

and Sour Cream Baked Lays has as many Cups--but, snacks might and fat yes, less fatl have other advantages. Treat,

Butter

Some higher-calorie about 13 times

have a lot more calories most people.

than

a Rice Krispies

the protein,

making for

a much more satisfying

PROCEED WITH
RED ALERT

CAUTION.
DANGER AHEAD

.TO THE VENDING

APPROACH WITH CAUTION

MACHINE!
PROCEED!

(More than 300 calories) Corn Nuts (4 ounce bag): 520 calories, 17 grams of fat Little Debbie Double Decker Oatmeal Cream Pie: 470 calories, 18 grams of fat Otis Spunkmeyer Banana Nut Muffin: 460 calories, 22 grams of fat Act II Butter Lover's Popcorn: 394 calories, 28 grams of fat

(250 - 300 calories) Lance Sunflower Kernels. 300 calories, 25 grams of fat Planters Salted Peanuts: 290 calories, 25 grams of fat Snickers: 280 calories, 14 grams of fat Keebler Cheese & Peanut Butter Sandwich Crackers (package of 8): 260 calories, 13 grams of fat Power Bar (peanut butter): 240 calories, 3.5 grams of fat Reese's Peanut Butter Cups (package of 2): 230 calories, 13 grams of fat (200 - 249 calories) Milk Chocolate M&M_. 2.40 calories, 10 grams of fat Starburst Chews: 240

(Around 200 calories) Funyun_. 180 calories, 8 grams of fat

calories, 5 grams of fat

Nature Valley Oats & Honey Granola Bar (package of 2): 180 calories, 6 grams of fat Baked Nacho Cheese Doritos: 170 calories, 4 grams of fat Rice Krispies Treat: 160 calories, 4 grams of fat

e
York Peppermint Pattie: 160 calories, 3 grams of fat Snyder's Fat Free Mini-Pretzels: 160 calories, 0 grams of fat NutriGrain Strawberry Cereal Bar: 140 calories, 3 grams of fat Life Saver Gummies: 140 calories, 0 grams of fat

Duchess Powdered Sugar Donuts (package of 6): 370 calories, 18 9rams of fat Cheetos: 320 calories, 20 grams of fat

3 Musketeers: 260 calories, 8 grams of fat Nacho Cheese Doritos: 250 calories, 13 grams of fat Peanut M&Ms: 250 calories, 13 grams of fat Skittles: 250

Cheddar & Sour Cream Baked Lays: 230 calories, 6 grams of fat Nestle Crunch: 220 calories, 11 grams of fat

Fritos Chili Cheese Corn Chips: 320 calories, 20 grams of fat

Chex Mix Bold Party Blend: 220 calories, 9 grams of fat Junior Mints: 220 calories, 4 grams of fat Pop Secret 94% Fat Free Popcorn: 220 calories, 4 grams of fat

calories, 2.5 grams of fat

Plan ahead for smart snacking. Keep a variety of tasty, nutritious, ready-to-eat snacks on hand at home, at work, or wherever you need a light bite to take the edge off hunger. That way, you won't be limited to snacks from vending machines, quick service restaurants, convenience stores, or your own randomly stocked kitchen.

Fill up on fiber. Snack on air-popped or light microwave popcorn, bran muffins, whole-grain crackers, whole-grain toast, fresh fruit kabobs, vegetable kabobs, three-bean salad, or lentil or bean soup. Something sweet. Try fruit and yogurt parfaits, fruit smoothies, banana or

zucchini bread, blueberry muffins, dried fruits and nuts, frozen banana slices or grapes, oatmeal raisin cookies, or fruit juice bars. CAUTION: Check added sugars.

Getting

thirsty?

Start with water--your

body needs it everyday.

Try skim or 1%

milk, soymilk, 100% fruit juice spritzers, flavored

juice, and vegetable juice. Or opt for other flavor fluids: mineral water, and fruit smoothies.

Quick and Healthy Snacks Enjoy edamame Whole grain crackers with reduced-fat

cheese

Mix plain yogurt with whole grain cereal or nuts Freeze grapes or bananas chips Combine a mix of vegetables in a baggie Toss together a small salad Salsa and whole grain chips Apple or celery and peanut butter Fresh fruit Trail mix with nuts, raisins, seeds, etc.

0
You can indulge in sweets-and keep it healthy. Below snack foods. We looked at the portion size and picked 200 calories per ounce. is a list of "good-for-you" treats that had fewer than

_BEST
Rold GoldHoney crunch. Per 8 pretzels: saturated),
p.

PRETZEL
Wheat Braided Twists-Salty, yet slightly sweet, with a hearty

110 calories,

2 g protein,

23 carbohydrates,

1 g fat (0.5 g

1 g fiber

_;;,BEST
Terra Golds touch of fat. Original

POTATO
Potato

CHIP
and crispy-but not too greasy--with a

Chips-Thick 2 g protein,

i_i!i

Per I ounce: 130 calories, saturated), 0 g fiber

19 g carbohydrates,

5 g fat (0.5 g

BEST CHEX MIX

i_,_!_i _!_ill _i
i i_ i/

Chex Mix Sweet and peanuts.

& Salty

Trail Mix-The 2 g protein,

perfect

combo

of pretzels,

cereals,

raisins,

Per cup: 140 calories, saturated), 1 g fiber

22 g carbohydrates,

4.5 g fat (1.5 g

_-_
Smart you!

BEST POPCORN
Balance Light Butter Flavor-Just like in the movie theater, only better for

Per4 cups saturated),

popped: 4 g fiber

120 calories,

3 g protein,

18 g carbohydrates,

4.5 g fat (1.5 g


BEST 100 CALORIE SNACK
Hostess 100 Calorie Packs-Chocolate Cake with Chocolate Icing and Creamy Filling-Three gooey chocolate cakes for just 100 calories. Guilt-free powerhouse! Per Pack: 100 calories, 2 g protein, 22 g carbohydrates, 3 g fat (1 g saturated), g fiber

_BEST

DARK CHOCOLATE

Ghiradelli 60% Cacao Dark Chocolate-A hands-down winner, bar none! :Plus it is good for your heart and tastes indulgent. Per4 squares: 220 calories, 2 g protein, 23 g carbohydrates, 17 g fat (10 g saturated), 3 g fiber

_BEST

CANDY

Reese's Peanut Butter Cups-_Chocolate and peanut butter-an irresistible pairing. Per cup: 140 calories, 3 g protein, 14.5 g carbohydrates, 7.5 g fat(3 g saturated), 1 g fiber

BEST COOKIE
Nabisco Nutter-Butter-Crunchy peanut-buttery goodness. Per 2 cookies: 130 calories, 2 g protein, 19g carbohydrates, saturated), 1 g fiber 6 g fat (1.5 g

BEST MILK CHOCOLATE

Hershey's Milk Chocolate beats this classic. Per 1 bar: 300 calories, saturated), 1 g fiber Bar-When you need a basic chocolate fix, nothing

5 g protein, 36 g carbohydrates,

18 g fat (11 g

BEST DRIED

FRUIT

Marian/Premium Berdes-n-Cherries-Sweet berries (strawberries, blueberries, and cherries) in a stay-fresh bag. Per cup: 130 calories, 1 g protein, 32 g carbohydrates, 0 g fat (0 g saturated), 3 g fiber

BEST SALSA
Tostitos Medium Chunky Salsa-Chunky and flavorful, but not too spicy. Per2 tablespoons: 10 calories, 0 g protein, 2 g carbohydrates, 0 g fat (0 g saturated), 1 g fiber

BEST TORTILLA

CHIP

Tostitos Restaurant Style White Corn Chips-For those times when only a corn chip will do! Per ounce: 140 calories, 2 g protein, 19 g carbohydrates, 7 g fat (1.0 g saturated), 1 g fiber

BEST CRACKER
Carr's Whole Wheat Crackers-A perfect complement to cheese-a tad sweet and not too dry. Per 2 crackers: 80 calories, 1 g protein, 11 g carbohydrates, 3.5 g fat (1.5 g saturated), 1 g fiber

BEST PITA CHIP

Stacy's Simply Baked Pita Chips-A yummy alternative to potato chips when you are craving crunchy and salty. Per 14 chips: 130 calories, 3 g protein, 19 g carbohydrates, 5.0 g fat (0.5 g saturated), 2 g fiber

BEST ENERGY BAR

per- or post- workout, or C//fBar OatmeaIRaisin Walnut-Munch on this favorite anytime you are on the go. Per bar: 240 calories, 10 g protein, 43 g carbohydrates, 5 g fiber 5 g fat (1.0 g saturated),

SUCCESS STORIES

& NEW GOALS!

Tell at least one SUCCESS 1.

STORYfrom

last week.

If

you wish, share

more!

Goals for 1.

next

week include:

O
3.

Review Your Food Diary

If

you bite

it,

you must

write

iti

Did you focus

on numbers,

portion

sizes,

and your feelings? Do you have any questions Do you have any questions Do you like writing about your food diary?

about the meals or snacks you ate? you eat down?

everything

Motivational

Musings

Excess body fat may increase the risk of developing many serious medical conditions. Get motivated to take action and control of your lifel

i_ _t Premature

death-The

risk of death rises with increasing weight.

_25_

Heart

disease--The

incidence of heart attack, congestive heart

failure, sudden cardiac death, chest pain, and abnormal heart rhythm is increased in persons who are overweight. High blood pressure, high cholesterol, high triglycerides, and insulin resistance are also more commonl

_ Diabetes--Excess weight, especially in the abdomen, may increase insulin resistance and the risk of Type 2 diabetes. Several studies suggest that Type 2 diabetes can be prevented or delayed in pre-diabetics healthy bocly weight and being physically active. by maintaining a

Breast

Cancer-Excess

weight, especially in the abdomen, may increase the women. Fat cells release the

risk of breast cancer in males and post-menopausal

hormone estrogen which may help increase the risk for certain types of breast cancerl Excess weight may also make it more difficult to detect a breast lump through breast exams or mammograms.

_t_ Colon Cancer--Excess weight, especially in the abdomen, may cause the body to produce more insulin. Insulin may increase the risk for colon cancer.

_/+" Other Cancers-Excess weight may also increase the risk of endometrial, gallbladder, kidney, esophageal, ovarian, and pancreatic cancer.

10

J_ _ Seep Apnea & Other Respiratory Problems--Excess fat that is stored around the neck and chest may constrict the breathing airway. This may contribute to asthma or sleep apnea, a condition where breathing briefly stops during sleep.

What

is heart

disease?

Heart disease is the leading cause of death in the United States. It includes diseases and conditions of the heart and blood vessels such as, high blood pressure, high cholesterol, What causes atherosclerosis heart disease? (clogged arteries), heart attack, and heart failure.

There are many factors that put a person at risk for heart disease. Some factors cannot be controlled while others can. The danger of a heart attack or stroke increases with the number of risk factors. Risk Factors _._,. _iAge--The Out of Your Control risk for heart disease increases as you get older.

_iFamily

History--If

you have an immediate family member who had a heart

attack or heart disease before age 50, you may be at increased risk.

Gender--Males and post-menopausal females are at an increased risk. This may be due, in part, to lower estrogen levels in post menopausal women. Estrogen may improve cholesterol levels and reduce the amount of fat stored in the abdomen.

_Ethnicity--African

Americans have more severe high blood pressure and are

at a higher risk for heart disease than Caucasians. Mexican Americans, American Indians, native Hawaiians, and some Asian Americans are also at higher risk, partly due to higher rates of obesity and diabetes.

11

Risk Factors _Cigarette

You Can Control Smoking--Smoking increases blood pressure, cholesterol, and the

tendency for your blood to clot. It also damages the arteries and makes the heart work harder. All of these factors greatly increase the risk of a heart attack or stroke.

Obesity--Excess

weight increases the load on the heart.

Excess abdominal

weight is particularly a probleml It is associated with high blood pressure, cholesterol, and triglycerides which can increase your risk for heart disease.

High Cholesterol

(greater

than 240 mg/dl)-Excess

cholesterol,

more This may

specifically "bad" (LDL) cholesterol, can damage and clog the arteries. block blood flow and lead to a heart attack or stoke.

_High

Blood Pressure (greater

than 140/90

mmHg)--High

blood pressure can

also damage and clog the arteries. It can make your heart work harder and lead to heart failure, heart attack, or stroke.

_ Lack of Physical Activity--Physical

activi_/is

great for your heart.

It can

lower your blood pressure and cholesterol

and help regulate blood glucose. It can

also help you manage your weight and stress levels which may _ower your risk for heart disease.

i_iUncontrolled abnormally

Diabetes--When

d_abetes is uncontrolled,

blood glucose is

high. This can damage and clog arteries.

High blood glucose can also

lead to blindness, nerve damage, and kidney failure.

_ Uncontrolled Stress--When you perceive stress, your body releases hormones that increase your heart rate and blood pressure. Stress may also make you overeat, exercise less, abuse alcohol, or smoke.

12

.
What is type 2 diabetes?

e,2

Type 2 diabetes develops when a body does not make enough insulin or use insulin efficiently. Uncontrolled diabetes greatly increases the risk for heart disease, kidney disease, blindness, and nerve damage. What are the risk factors for type 2 diabetes? is much higher in individuals over the

_Age--The age of 60.

incidence of type 2 diabetes

_Excess

Weight--Nearly

9 out of 10 people with newly diagnosed type 2

diabetes are overweight. makes the body resistant

Carrying excess weight, especially around the abdomen, to the hormone insulin. Regular physical activity and and the need for diabetes medication.

weight loss can decrease insulin resistance

_Ethnlclty--ChnJcal higher rates of diabetes. Diabetes Facts

reports

indicate that African

American, Latino/Hispanic ethnicities have

American, Native American, Asian American, and Pacific Islander

Results from the Diabetes Prevention Program study suggest that it is possible to prevent or delay the development of type 2 diabetes in prediabetics by losing weight and becoming physically activel Many people with type 2 diabetes can control their blood glucose by following a careful diet and exercise program, losing excess weight, and taking oral medication. Symptoms of diabetes include excessive thirst, frequent urination, hunger, unusual weight loss, blurry vision, and increased fatigue. extreme

i_

_ _

13

What actions can I take to help manage my diabetes?

_L_'_Eat a wide variety of foods every day.

Be physically active every day.

_Eat

high-fiber

foods such as fruits,

vegetables, whole grains, and beans.

Use less added fat. This can lead to heart disease and people with diabetes are at a greater risk for developing heart disease.

Use less added sugar. _Use less added salt and sodium.

If

you choose to drink alcohol, limit the amount and drink it with food.

14

A Calorie

Is a Calorie,

Right?

O
on

What

are CALORIES? Calories calories measure the amount of ENERGYin foods. Your body relies

to keep you alive and moving. have CALORIES? have calories. nutrients There are three from nutrients food in foods that provide protein,

Do all foods

Yes, all foods calories, and fat. process

or energy. These

These three

nutrients

include

carbohydrates, during the and converted

are released into the body's

digestive to glucose or

and then absorbed Glucose is your

bloodstream main source

blood sugar. How many

of energy.

CALORIES in food.

do nutrients protein, Fat provides

provide? are the only three 9 calories provide per gram, 4 calories nutrients alcohol that provide 7 and provides

Carbohydrates, calories calories protein

and fat

per gram, provides

carbohydrates 4 calories

per gram,

per gram. day? or energy. Having a general idea of

How many CALORIES Your body your body's Everyone's

do I need each

constantly total caloric calorie

needs calories needs

can help you to maintain, depending rate, on factors and physical

lose, or gain weight. such as age, gender, activity.

needs differ,

size, body composition, How do I burn calories

basal metabolic the day? ways:

throughout three Rate

You burn calories Metabolic quietly

different moving.

Resting or sitting heart for

(RMR)

is the amount of calories RMR includes and organs to function

you burn while at rest needed for your at restl This accounts

Without

the calories

to beat, lungs to breathe,

approximately from

55 - 75% of the calories Physical vacuuming, Activity walking,

you burn everyday. of calories for you burn during all approximately 10 -

Expenditure activity

is the amount etc).

(writing,

This accounts

40% of the calories

you burn everyday.

Expenditure food calories

from

Feeding nutrients.

is the amount

of calories

you burn while

digesting

and absorbing

This accounts

for approximately

5 - 15% of the

you burn everyday.

15

What is BMR? Basal Metabolic Rate (BMR) is the rate at which your body burns calories when at rest. It is the level of energy your body needs to keep your normal body processes going, such as heartbeat, breathing, keeping your body temperature regulated, and transmitting messages to your brain. Your BMR uses up to 60% of your body's total energy needsl Estimating Your CALORIE needs Whether you are overweight, important

at your healthy weight, or underweight,

it is

to be aware of the calories you should be consuming for good Please stay within your

health and to reach or maintain a healthy weight. RMR (Resting Metabolic Rate) guidelines. Do you know your daily caloric number?

A Quick Way to Keep Checking Your Daily Calorie Needs Your calories are determined by your body size, body composition, activity level, and other factors. Use the guidelines to estimate your calorie requirements to maintain your weight. If you are:

Inactive, multiply your body weight in pounds by 11. Body weight ibs. x 11 = . calories per day Moderately active, multiply your body weight in pounds by 13. Body weight Ibs. x 13 = calories per day Very active, multiply your body weight in pounds by 15. Body weight Ibs. x 15 = calories per day

How fast can I lose weight? Aim to lose - 2 pounds per week. If you decrease your caloric intake too drastically, your metabolic rate may decrease and your body may burn muscle for energy. Additionally, rapid weight loss may cause several health complications and can usually not be maintained long term.

]6

Do you think orange juice by any other color would taste as sweet? According to a new study published in the Journal of Consumer Research the answer is: NO! Researchers found that the color of a drink influences how we think it tastes more so than the price and brand. But just because a drink shares the same hue doesn't mean it shares the same health properties. KICK ITi Tonic Water-Just because it is color free doesn't mean it is calorie free. A can of tonic contains 120 calories and 7 tsp of sugar. PICK IT! Soda Water-0 sugar, 0 guilt! calories, 0

Sunny D-Yes it is orange, but it's not much more than high fructose corn syrup and water, with some vitamin C thrown in for good measure. Fruit Punch-Don't be fooled

Tropicana Pure Premium Orange Juice with FiberTropicana's new juice has 3 g fiber per glass, plus loads of potassium and vitamin C. That is an added boost! Pomegranate Juice-Mover over red winel Pomegranate juice beats 'era all when it comes to antioxidants. Plus it has no added sugar.

by the name. Fruit punch has more sugar than fruit-5 tsp per cup! YIKES!

!iii!i_ ....

! !i

2% Milk-Yes, milk does a body good, but choose wisely. Better than homogenized, yes, but it still has 130 calories and 5 g of fat per cup. Cola-Besides and calories, from a can? added sugar what do you get NADA! No

Skim Milk-At only 90 calories and 0 g fat per glass, skim milk doesn't skimp on protein. It has 9 g protein, the same as 2%.

vitamins or minerals, and drinking cola is linked to low mineral density to women.

Tea-No only is it calorie-free (unsweetened), but regular intake of tea lowers the risk of cardiovascular disease and lowers stress levels. Double whammy!

17

Today, what we drink comprises 21% of our daily calorie intake. Just look at how long a 145-pound woman would have to work out to burn off the calories from these popular drinks.

Calories
Fast-food Chocolate Shake (32 oz.) Chocolate Milk (16 oz.)
!_i_ 1:=

To Work It Off
Walk 5 hours and 16 minutes at 3 mph Run for 39 minutes

1160 400
380

Chai Frappuccino _

_i _

(16oz.)
Margarita (8 oz.)

Lift weights for 1 hour and 45 minutes Work out on the ellipitical trainer for 32 minutes

300

Orange Juice (16 oz.)

219

Bike at a moderate pace for 21 minutes Play tennis for 16 minutes Hike for 24 minutes Practice yoga for 20 minutes

Can of Cola (12 oz.)

136 125 120

Flavored

Water

(20 oz.)
Pear Juice (8 oz.)

Energy Drink (8 oz.)

115

Do step aerobics for 15 minutes

]8

bOW your does mr.o

weigh iliP

Chicago Style

New York Style

Thin Crust

Pan Pizza

Flatbread

UNO Chicago Grill Cheese & Tomato DeepDish Pizza

Domino's Brooklyn Style Pizza

Pizza Hut Thin 'n Crispy

Sbarro's Gourmet

Panera's Crispini

1710 calories
104 g fat in one personal-size pizza

280 calories
12 g fat in one slice of cheese pizza

200 calories
8 g fat in one slice of cheese pizza

700 calories
25 g fat in one slice of tomato and basil pizza

340 calories
15 g latin a third of a Three Cheese pizza

How To Make Any Slice Healthier

.1. Loadup calories 2. on the vegEies. than other They are high in nutrients and flavor but lower in toppings like extra cheese, sausage, and pepperoni. fat you

Ask forhalfthe cheese. get by about a third. Sk/p the meat calorie tally. Pat your calories, pizza. toppinEs

You will reduce

the amount

of saturated

3.

and cheese-E/led

crusts.

These

extras

can up the

4.

In one study, with

blotting

slashed

the fat by 14 %, or about

15

for a slice

12 g fat. has 130 calories and 11 grams of fat per ounce.

5.

Skip the meat.

Pepperoni

19

Era, .......
Have you ever opened the refrigerator and said, "I really want to eat this. But I know I shouldn't. But I really want it. I'm not supposed to have it. But I feel like having it) I know it is not on my food plan, but I don't care. I'm going to have it anyway." There will be times when you begin to argue with yourself. Perhaps you are at a

party and want a glass of wine that is not on your plan. Perhaps a coworker asks you to try a brownie she baked. The triggers of eating are endless, but the solution is straightforward: Tell yourself that you don't have a choice. You made a plan, and you will follow that plan--no ifs, ands, or butsl

QFirmly discomfort.

saying, NO CHOICE, decreased both the struggle and the Do you have rules in your life? Do you struggle over whether or not to

brush your teeth? Do you fight with yourself every time you go to brush your teeth? I doubt you struggle with yourself every time you go to brush your teeth Why? Because you have a rule: I will brush my teeth every day. Following a rule eliminates the struggle over what to eat and not eat.

_/"

I have several rules that I follow.

I don't fight

with myself about the

rules. I have made up my mind--NO CHOICE. 1. Eat a balance of lean protein and complex carbohydrates at each meal. 2. Watch portion sizes at each meal. Ex. I ask myself (when dining at a restaurant) if the portion size is too bi 9 on my plate. 3. 4. Eat sitting down. Never stand and eat mindlessly. Eat breakfast, lunch, and dinner with at least 1 snack each day. my rules, I eliminate the struggle over what to eat or not to eat.

By me following

2O

O
@ Do you need to make an ARC that says NO CHOICE? By making the NO CHOICE card and looking at it throughout the day (especially if you are struggling over what to eat and not to eat), you will eliminate some of the struggle. My ARC:

NO CHOICE

h_M
Have you caught yourself deciding

y QuJ J.S tW
thoughts such as this when

saying sabotaging

what to eat and what not to eat?

Sabotaging Helpful thinner Thought: If

Thought:

I deserve

to be able to eat what I want. of being thinner, higher priority I just can't

I want all the benefits planning. a much

eat whatever

I want without choices

I have to make "I deserve

to be

and feel good about myself"

than "I deserve

to make spontaneous

about what I eat."

'_ that

Sabotaging

Thought:

I don't think

that

I can accept

the fact

I can't eat spontaneously. Thought: I have been giving myself the facts that choices natural about what, and right to myself, eating when, and doesn't

Helpful the other work for struggle.

how much to eat for a long time, so it feels hand, I have to face me. The more often

to do so. On the less I will

spontaneous

I say, NO CHOICE

21

O
When I feel like eating in an unplanned way, I will:

_nce I accept dieting will be easier.

the fact

that

I have to give up spontaneous

eating,

llodays To-Do Check off record []

[]

List For any item you haven't it. completed,

the tasks you've completed.

when you are going to complete

I read my ARC card at least twice. I ate slowly, sitting DEvery time down and noticing Most credit of the Time every bite. []Some of the Time in helpful dieting behaviors.

[]

I gave myself DEvery time

when I engaged _Most of the Time

Some

of the Time

[] [] []

I tolerated I monitored

cravings. everything I ate in writing. response card.

I made my NO CHOICE

22

_ .....

_ _

._. _

_ _

_. _,j

j_!_

ed_

Use this guide to find the most nutritious

choices in the supermarket.

Seafood: Include 1 - 2 servinqs per week A wealth of research suggests that eating fish 1 - 2 times per week may reduce the risk of heart diseasel Some fish are sources of lean protein. Other fish contain heart healthy omega-3 fats which may decrease triglycerides, irregular heart beats, and blood clots. Lean varieties include cod, haddock, ha but, founder, blood pressure,

sole, red snapper, and orange

roughy. Varieties rich in heart healthy omega-3 fats include salmon, tuna, herring, mackerel, and trout. Some fish contain high levels of mercury which can be harmful to young children. For this reason, women in child-bearing age, pregnant and nursing mothers, and young children should avoid or limit their intake of shark, swordfish, and albacore tuna due to high mercury levels. Canned Fish--Fish and shellfish king mackerel,

are available canned or in shelf stable pouches such

as canned clams, tuna, or salmon. These choices are inexpensive and convenient but tend to be higher in sodium so read labels carefully. Shellfish--Shrimp, lobster, crab, crayfish, and most other shellfish are lean

sources of protein. But ounce for ounce, some varieties cholesterol than poultry, meat, or fish.

contain more sodium and

Here are a few examples of fish and shellfish that are good for your health. DAnchovies [] Catfish DClams _ Crabs DCrawfish DOysters DStriped Bass o Halibut DSalmon DTilapia _ Herring DScallops _Tuna DMackerel DShrimp

23

Red Meat:

Eat sparingly

Red meat tends to be high in saturated fat and cholesterol which can increase the risk of heart disease. Diets that are high in animal fat have also been associated with certain cancers, obesity, gallstones, kidney disease, fibrocystic breast disease, and possibly type 2 diabetes. If you choose to eat red meat, such as beef and pork, choose lean cuts. Beef--The three most common grades of beef are select, prime, and choicel Select contains the least amount of fat, prime contains the most. Choose select grades of round steak, flank steak, sirloin tip, tenderloin, and extra lean ground beef (such as 94% lean ground beef). Pork--Choose lean cuts of pork such as tenderloin, low-fat and low-sodium, and Canadian bacon. Lamb--Lean loin chops, rib, or loin roasts,

cuts of lamb include leg, leg sirloin chop, center roast, center slice, and

shank. With all cuts of lamb, be sure to trim away the heavy covering of fat on the outside before cooking. Veal--The leanest cuts of veal are leg cutlet, arm steak, sirloin steak, rib chip, loin chop, and top round. Game--Some wild game is very lean. Venison, rabbit, examples of low-fat game. Duck and goose are not. processed meats, such as bologna, ham, and sausage, are squirrel, and pheasant are

Processed Meats--Many

high in sodium and should be limited. Choose lean varieties that have less than 20% daily value of sodium. Better yet, choose varieties that are also prepared without sodium nitrate, nitrite, or smoke flavoring (such as Butterball Turkey, Wellshire Farms, or Applegate Farms). Organ Meats--Limit How Can I high-cholesterol Sources Oven Roasted

organ meats, such as brains, liver, and kidney. of Meats?

Eat Healthier

Divide your plate!

Eat a plant based diet. fat

Choose leanl Choose cuts of meat with no marbling (the white intramuscular strung throughout meat) Read labelsl Choose the leanest options. content in meats. Also look for sodium and cholesterol

24

Trim

the

fatl

Trim

all visible

fat.

Limit Extend

your with

portionsl beans!

Three

ounces is about

the size of a deck of cards. meat in your favorite recipes with

Replace half soy crumbles.

of the ground

beans or vegetarian Vary your menu!

Include

as least 2 meatless fish 1-2 timesper

dinners

per week. of red meatl

Choose fish

insteadl

Enjoy

week instead

Ground

Beef:

How Do They

Compare?

When

shopping

for

meat,

look closely

at how the different 95% Lean Ground Beef (1 lb.) 876 34 16 404 385 133

grades 99% Lean

compare. Boca Meatless Ground Burger (12 ounces) 360 3 0 0 1620 78

80% Lean _ Ground Beef (1 lb.) Calories Fat (g) Saturated Cholesterol Sodfum (g) Protein (g) Fat (g) (g) 1235 79 34 404 413 123

Ground Beef (1 lb.) 484 6 2 223 304 109

25

0
Foods & Calories MEATS

Food Select Top Sirloin Select Top Round Select Bottom Round Extra Lean Ground Beef Skinless Chicken Breast Skinless Turkey Breast Pork Tenderloin Salmon Halibut Canned Light Tuna Scallops Shrimp Venison Red Snapper Shark Dell Roast Beef (1 oz. sliced) Deli Ham Canadian Bacon (2 slices) ***Serving

" Calories
1180

Protein Lg) 30 36 29 28 31 30 28 27 27 25 17 21 30 26 21 8 21 11 of all visible fat.

Carbs Lg) 0 0 0 0 0 0 0 _0 0 0 2 0 0 0 0 2 2 1 roasted,

FatCq)
6 4 5 6 4 1 5 7 3 ! 1 ! 3 2 5 1 6 4

190 170 260 165 135 165 190 140 116 88 100 158 128 130 50 145 90

size is 3.5 oz. trimmed

unless otherwise noted.

26

1. What are the best snacks "on the run?"

2. What are the benefits

of decreasing body fat?

3. What are calories?

4. How many calories do you need each day?

5. Being overweight

puts you at risk for many medical

conditions. Did any of the conditions surprise or alarm you?

6. What should you look for when navigating through the supermarket for meat products?