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Healthy Signals
NUTRITION GUIDE
New England Laborers’
Health and Safety Fund
410 South Main Street
Providence, Rhode Island 02903-2982
401-621-5355 fax 401-621-5603
www.nelhsf.com
e-mail: [email protected]
Chairman’s Message
Armand E. Sabitoni
General Secretary – Treasurer
and New England Regional Manager
The New England Laborers’ Health and
Safety Fund is committed to providing the
most up-to-date health information to LIUNA
members, their families, and our retirees.
In recent years, the importance of good
nutrition, and more specifically, weight
control, has come to the forefront, not just
with our LIUNA members, but also in the
American population in general.
Over 65 percent of adults in the U.S. are
overweight or obese. Even more troubling
is the fact that almost one out of every five
American children is overweight or obese.
In addition, overweight among children is
increasing at a much faster rate than
overweight among adults. We know that
parents’ health habits influence children’s
behavior. Many parents want to adopt
healthy eating and exercise habits, but are
unsure where to begin in the process. With
information and guidance, you will be able
to achieve a healthier lifestyle.
The New England Laborers’ Health and
Safety Fund is proud to provide you with
this nutrition manual to help you get started.
In it, you will find current guidelines for
healthy eating for yourself and your family,
along with tips on preventing diseases such
as type 2 diabetes and cancer. Please, use
the manual to make a commitment to eat
more healthful.
2–7 Nutrition basics
• What’s in food?
(about protein, carbs, fat)
• How much protein?
• Are carbohydrates bad?
• Good fat, bad fat
• What about alcohol?
8 –13 What’s a serving?
• The importance of portion control
• A new look at the food guide pyramid
14 –17 How to read the food labels
• What to look at first
• How to use the label to make choices
18 –23 Supermarket savvy
• Best buys for the buck
• How to stock a healthy kitchen
24 –29 What to eat when you’re eating out
• Simple tips to avoid overeating
• Best and worst choices from the lunch truck
30 –37 How to lower your risk of getting cancer
Tips from the ACS:
• Eat fruits and vegetables
• Limit red meat
• Take a multivitamin
• Caution with alcohol
• Load up on fiber
38– 45 The Dash Diet to lower blood pressure
• The “dietary approaches to
stop hypertension” program
• What to eat and why
46– 53 Preventing and controlling type 2 diabetes
• What causes diabetes?
• What foods should I eat?
54– 59 The basics of weight control
• How many calories?
• A simple balance
• Move it to lose it!
• What to avoid
60– 63 How to get your fiber
• What’s the recommendation?
• Why eat more fiber?
• What are the best choices?
• What about fiber supplements?
64– 69 Drink up! All about hydration
• How much do you really need to drink?
• What about soda?
• Is juice a good choice?
• Is caffeine a problem?
70–79 Calorie content of common foods
When you sit down to a meal, or
grab a snack as you run out the
door, you’re probably thinking “I’m
hungry” or “this tastes good (or
bad).” Chances are you aren’t
thinking about the protein content,
carbohydrates, or the source of
the fat in the food. But with our
high rates of obesity and confusing
food advertising, it pays to know
what’s in the food you eat.
Knowing the sources
of the nutrients in food can help
you choose the best food
for yourself and your family.
Foods that are “pure” protein,
carbohydrate, or fat are rare.
Egg white is 100 percent protein,
white sugar is 100 percent
carbohydrate, and cooking oil is
100 percent fat, but most of the
food we eat is a combination of
protein, carbohydrate, and fat.
Nutrition basics 3
Calories
A calorie is a unit of energy. When we digest
food, the energy stored in that food is
converted to energy in the body. Protein and
carbohydrates contain 4 calories per gram,
while fat contains 9 calories per gram, and
alcohol supplies 7 calories per gram. A gram
is a small amount. The size of a gram varies
according to the density of a food, but in
general, you can picture a gram as about a
1/2-inch cube.
Protein
Everyone needs protein to repair tissues and
to build healthy muscles, blood, and skin.
Protein is also necessary for a healthy
immune system. People who don’t get enough
protein develop malnutrition, are frequently
run down, and get sick often. However, in
the United States, most people get more
protein than they need.
The best source of protein comes from animal
products such as meat, eggs, and milk, but
it is possible to get all the protein we need
from a vegetarian diet. Vegetarian diets have
become more popular in recent years,
particularly among teenagers and young
adults. Vegetarians who eat no animal
products (vegans) have to work a little harder
to be sure they get all the protein needed
for good health.
4 Nutrition basics
How much protein do you need?
As a general rule, you can determine your
protein needs by multiplying your weight by
.4 grams. Active people and growing teens
may need slightly more protein.
Example: A 130-pound sedentary woman
would need to get 52 grams of protein from
her daily diet. Remember, most foods contain
some protein, so it’s not necessary to get
all protein from animal sources. 130 pounds
X .4 grams=52 grams of protein
Here is the average protein content
of some common foods:
Meat, fish 7 grams per ounce
Egg 7 grams
Milk 8 grams per cup
Yogurt 8 grams per cup
Beans 7 grams per 1/2 cup
Nuts 5 grams per 1/4 cup
Vegetables 2 grams per 1/2 cup
Grains 3-4 grams per serving
(example: 1 slice bread
equals one serving)
Nutrition basics 5
Carbohydrate
Carbohydrates (carbs) give us energy and
supply fiber. Each gram of carbohydrate
contains 4 calories, so a 2,000-calorie diet
would equal 250 grams of carbohydrates.
Recommendations for intake of carbs vary,
but a general guideline is for 50 percent of
daily calories coming from carbohydrates.
The healthiest sources for carbohydrates are
whole grains and fruits and vegetables.
Sugary carbs, such as candy and other sweets
can lead to obesity and type 2 diabetes.
Here are the grams of carbohydrate
in some common foods:
1 cup pasta 40 grams
12 oz. cola 36 grams
1 potato 32 grams
10 jelly beans 26 grams
1/2 cup rice 25 grams
1 cup corn flakes 21 grams
1 slice bread 15 grams
1 apple 15 grams
1 chocolate chip cookie 7 grams
1/2 cup broccoli 4 grams
Fiber (which is also a carbohydrate) can help
promote bowel health, keep insulin levels in
check, and may reduce the risk of several
cancers including colon, breast, and prostate
cancers. See the sections on Fiber, Type 2
Diabetes, and Weight Control for more
information on carbohydrates.
6 Nutrition basics
Fat
Over the past few years, fat has received a
lot of bad press. According to the media
reports, fat causes heart disease, weight
gain, and other problems. However, this
information is only partly true. Some fats are
very healthy and can actually prevent disease.
The bad fats are saturated and trans fats.
Trans fats and saturated fats significantly
increase the risk of heart disease. Saturated
fats are found in processed foods and some
animal products such as red meat and butter.
But the fats in processed foods and fried fast
food cause the most health problems. Trans
fats are man-made in a process called
hydrogenation. You can tell if a product
contains trans fats if the label lists
“hydrogenated oil.”
The good fats are monosaturates (olive oil,
nut oils) and polyunsaturated oils (omega-3
fatty acids from fish and nuts). Olive oil and
the oils found in nuts and fatty fish can help
prevent heart disease and depression, and
may help in diabetes treatment. Fats in the
diet are also important for the absorption of
fat-soluble vitamins such as vitamins A, D,
E, and K.
Nutrition basics 7
Here is the fat content of
some common foods:
1 tablespoon olive oil 13 grams
(monosaturated fat)
6 ounces salmon 12 grams (omega-3 fat)
4 ounces hamburger 11 grams (saturated fat)
1 tablespoon butter 8 grams (saturated fat)
10 French fries 7 grams (trans fat)
1 chocolate 5 grams (trans fat)
chip cookie
Alcohol
Alcohol is another source of calories in
many diets. Although a moderate amount of
alcohol (one 6-ounce drink per day for women
and two 6-ounce drinks for men) has been
linked to lower rates of heart disease, alcohol
can cause many health problems such as
weight gain, alcoholism, and cancer. Talk to
your doctor about alcohol and health
concerns. Remember that alcohol is a source
of “empty” calories, meaning it supplies no
other nutrients.
“ Did you know?
Countries with the
highest rates of
sugar consumption
also have the highest
rates of depression.
”
As restaurants,
supermarkets, and movie
theaters “supersize”
everything from French fries
to soft drinks, Americans
are becoming supersized
themselves. For some, a
serving size is whatever
comes in the package or is
on their plate. But it doesn’t
have to be that way.
Once you know
appropriate serving sizes,
you can decide how much
you want to eat
at one sitting and either
share your food or save the
rest for later. Controlling
portion size is the first step
to controlling weight.
What’s a serving 9
The United States Department of Agriculture
(USDA) has researched the amount of food
and types of food we all need for good health.
The USDA Daily Food Guide Pyramid is a
good way to determine how many servings
you need of foods in each category.
Serving sizes that promote good health and
weight control tend to be much smaller than
those served in restaurants. If you choose to
eat more than the amount listed for each food,
you would need to count it as more servings.
Refer to the serving sizes below and use the
pyramid as an easy guide to count the number
of servings you need each day. Children and
women need fewer servings than teens and
men. For example, a 35-year-old woman would
need 6 servings from the grain group, whereas
a 35-year-old man might need closer to 11
servings, based on his activity level.
Serving sizes compared to
size of common objects
1/2 cup = a tennis ball
1/4 cup = one large egg
1 oz = a pair of dice
2 Tbsp = a ping pong ball
3 oz serving of meat = deck of cards
10 What’s a serving
What Counts as One Serving
for 7-Year-Olds to Adults?
Milk 1 cup
Cheese 1 1/2 ounces
Meat, poultry, fish 2–3 ounces
Beans 1/2 cup*
Egg 1 egg*
Nuts 1/4 cup*
Vegetables 1/2 cup cooked,
1 cup for lettuce
Fruit 1 medium
Juice 6 ounces
Bread 1 slice
Cereal 3/4 cup dry,
1/2 cup cooked
Rice 1/2 cup
Food Guide Pyramid
Fats, Oils & Sweets
Use Sparingly
Milk, Yogurt,
& Cheese Group
2–3 Servings
Vegetable Group
3–5 Servings
Meat, Poultry, Fish,
Dry Beans, Eggs,
& Nuts Group
2–3 Servings
Fruit Group
2–4 Servings
Bread, Cereal,
Rice, & Pasta
Group
6–11 Servings
Key
Fats (naturally occurring & added)
Sugars (added)
These symbols show fats & added sugars in foods
insert from http://www.nal.usda.gov:8001/py/pmap.htm
* 1/2 cup beans, one egg, or 1/4 cup
nuts count as 1 ounce of meat
What’s a serving 11
What Counts as One Serving
for 2- to 6-Year-Olds?
Grain Group
• 1 slice of bread
• 1/2 cup of cooked rice or pasta
• 1/2 cup of cooked cereal
• 1 ounce of ready-to-eat cereal
Vegetable Group
• 1/2 cup of chopped raw
or cooked vegetables
• 1 cup of raw leafy vegetables
Fruit Group
• 1 piece of fruit or melon wedge
• 3/4 cup of juice
• 1/2 cup of canned fruit
• 1/4 cup of dried fruit
Milk Group
• 1 cup of milk or yogurt
• 2 ounces of cheese
Meat Group
• 2 to 3 ounces of cooked
lean meat, poultry, or fish
• 1/2 cup of cooked dry beans,
or 2 tablespoons of peanut butter
counts as 1 ounce of meat
Fats and Sweets
Limit calories from these
4- to 6-year-olds can eat the above serving
sizes. Offer 2- to 3-year-olds less, except for
milk. 2- to 6-year-old children need a total
of 2 servings from the milk group each day.
•
12 What’s a serving
Food is fun, and learning
about food is fun, too. Eating
foods from the Food Guide
Pyramid and being physically
active will help you grow
healthy and strong.
Food Guide Pyramid
for Young Children
A Daily Guide for
2- to 6-Year-Olds
Fats & Sweets
Eat Less
Milk Group
2 Servings
Vegetable Group
3 Servings
Meat Group
2 Servings
Fruit Group
2 Servings
Grain Group
6 Servings
What’s a serving 13
Tips to help manage serving sizes*
•
For a balanced meal, use the two-thirds,
one-third rule. Vegetables, grains, and fruits
should occupy about two-thirds of the plate
and meat, poultry or fish the remaining
one-third.
•
Measure serving sizes at home with a
food scale and measuring cups until you
become comfortable estimating the sizes
of portions.
•
Write down what and how much you eat.
Research shows people will stick to a diet
if they make this effort.
•
Use smaller size plates.
•
Read food labels which list the number of
servings. If the package contains more
servings than you need, save the extra for
another meal.
•
To cut impulse eating, plan menus
in advance.
•
Notice serving sizes in restaurants.
Frequently, they are very large. Either share
a meal with a companion, or ask for a
“doggie bag” and take a portion home for
the next day.
*(Adapted from University of Kentucky
College of Agriculture News)
The labels on packaged foods can help
you choose the best products, but you have
to know what to look for! Here’s a stepby-step guide to reading the food label.
The label is most useful when you’re
checking for calories, fat, sugars, protein,
and fiber in food.
How to read the food labels 15
1
1
Start Here
Get Enough of these nutrients
Footnote
Quick Guide to % Daily Value
5% or Less is Low
20% or More is High
16 How to read the food labels
& The first thing to check is serving
size. If you look at the label and look at
calories only, you would think you were
getting 250 calories in this food. This food
has 250 calories per serving, and contains
two servings in the package. Be sure to check
serving size, how many servings are in the
package, and then compare it to how much
you actually eat to get the true number of
calories and nutrients.
Check how much fat is in the food and
the sources of the fat. See section 1 of this
manual for a discussion of the types of fat.
Food manufacturers must tell you how much
saturated fat and trans fat is in the food.
Look at the ingredients on the label. If it lists
“hydrogenated” it contains trans fat. Trans
fat is dangerous and has been associated
with health problems, including heart disease.
Remember, a healthy diet contains no more
than 25-30% of calories coming from fat.
Carbohydrates are broken down into fiber
and sugars. Try to avoid foods high in sugars
and choose foods high in fiber. Depending
on your needs and health concerns, you may
want to look at the cholesterol and sodium
content of the food. Many processed foods
contain a lot of sodium. The recommendation
for daily intake of sodium is less than 2,400
milligrams per day.
How to read the food labels 17
Most packaged foods are not great sources
of vitamins and minerals. The exceptions are
juices for vitamins A and C, and dairy foods
for calcium.
The percent (DV) will tell you whether a
food is high or low in a nutrient. It’s based
on a 2,000 calorie diet, but you can use it as
a general guide even if you eat more or less
than 2,000 calories each day. For example,
in the label on page 15, one serving of this
food would provide 20 percent of the daily
limit for sodium.
The Daily Values are based on a 2,000
calorie diet.
“ Did you know?
Children’s taste buds
are more sensitive
than those of adults.
That’s why many children
won’t eat foods with a
bitter or strong taste,
such as brussels sprouts
and spinach.
”
“ Did you know?
According to FDA labeling
guidelines, a ‘healthy’ food must be
low in fat, saturated fat, cholesterol,
and sodium, and must contain
at least 10 percent of the Daily Value
for vitamin A, vitamin C, iron,
calcium, protein, or fiber.
”
Years ago, people shopped at
neighborhood markets. There were
few products to choose from, and
many families had food delivered to
their homes directly from the local
grocer. Today’s supermarkets carry
more than 40,000 items, making a trip
to the “grocery store” overwhelming
and confusing.
Supermarket savvy 19
It wouldn’t be so bad if we could be assured
of getting our money’s worth with every
purchase, but there is perhaps no place
where “buyer beware” applies more than
at the supermarket. The shelves at markets
today are stocked full of many quality and
convenient products. However, alongside
the healthful products are equal numbers
of unhealthy “rip-offs.” The quest for the
consumer is to sort out which products are
good for both the budget and the body.
A good place to start is with a grocery
list. It’s almost a guarantee that if you go
shopping with no list, you will spend more
and buy more than you really intended. Take
a quick inventory of your kitchen shelves
before you head for the supermarket.
20 Supermarket savvy
What foods stock
a healthy kitchen?
Food staples for every kitchen
Bread
Look for bread with whole grains to increase
fiber intake. If your family isn’t used to whole
grain, start off with a “wheat” bread and
gradually change to 100% whole grain breads.
Eggs
Over the past few years, eggs have gotten a
bad rap for being high cholesterol and bad
for the heart. Most nutritionists don’t buy this
assessment. Eggs are perfectly healthy and
can be eaten every day, if desired. Eggs are
versatile and high in protein. If your doctor
has recommended a low cholesterol diet, you
can substitute two egg whites instead
of a whole egg.
Dairy
Skim or low fat milk is the best choice for
children over age 2 and adults. (It is important
not to limit fat for children under the age of
2. They need fat to build brain tissue.) Other
dairy products to have on hand include yogurt
and low fat cottage cheese.
Supermarket savvy 21
Frozen vegetables and canned fruit
Many people don’t buy fruits and vegetables
because they spoil quickly. The solution to
this problem is to buy frozen and canned so
you will always have a steady supply on
hand. Studies have shown that frozen
products are equal to (and sometimes
superior to) fresh produce in vitamin and
mineral content.
Beans
Beans are inexpensive, loaded with protein,
low fat, and can help keep blood sugar stable.
Canned beans can be transformed into a
healthy dinner in a matter of minutes. Add
chickpeas to a salad with canned tuna and
you have a complete meal ready in
10 minutes.
Canned fish
Canned fish, such as tuna, sardines, and
salmon can be a timesaver for busy cooks.
You can make delicious casseroles or quick
and easy snacks and sandwiches using
canned fish.
Peanut butter
Peanut butter can be used for sandwiches,
spread on toast, and also used as a flavoring
for sauces. Buy the brand with no sugar and
no added fat. Many popular brands add
hydrogenated oils to peanut butter. This type
of fat has been linked to heart disease and
other health problems.
22 Supermarket savvy
Frozen “heart-healthy” dinners
These products are very expensive, but for
days when you’re pressed for time, they can
be lifesavers. Check the labels for fat and
sodium content.
Whole grain cereals
Oatmeal, cream of wheat, shredded wheat,
and other whole grain cereals can serve as
breakfast, snacks, and in a pinch—even
dinner. Also keep white rice and brown rice
on hand. Brown rice is a good choice because
it has fiber.
Nuts
Walnuts, almonds, peanuts, pecans—all are
good for the heart and contain healthy fats.
Nuts are a great snack because they keep
well, are easy to carry to work or school, are
high protein, and help to keep blood sugar
stable. The downside: they are high in
calories, so keep serving sizes small. One
serving of nuts is 1/4 cup (a large handful).
Supermarket savvy 23
People in the United States go to the grocery
store on average more than twice a week
and spend a good portion of the family budget
on food. Making wise choices can keep the
cost down. Here are some suggestions for
stretching your food dollar:
Compare prices using the “Unit Price.”
By law, every food in the supermarket must
have a unit price. You can check how much
an item costs in a standard amount.
For example, the unit price will tell you
how much the item costs per pound.
That way, you can decide which brand is
the best buy.
• Buy store brands. They are usually good
quality and a better bargain.
• Buy fruits and vegetables in season.
Strawberries in February can be twice as
expensive as they are in June. Apples are
freshest when bought in the fall. Always
look for weekly specials, but be aware that
sometimes food is on sale because the
“sell by” date is about to expire.
• Buy large cuts of meat and whole chickens
and cut them up at home.You’ll save dollars
and also have the convenience of packaging
meats in serving sizes for your needs.
• Buy bread on sale and freeze an extra
loaf. Bread keeps exceptionally well in
the freezer.
• Never shop when you’re hungry! You’ll be
tempted to buy high priced snacks.
•
On average, the typical American
household spends $2,116 on food
away from home, according to a recent
National Restaurant Association’s
Restaurant Spending report, an analysis
of the recently published Bureau of Labor
Statistics’ Consumer Expenditure Survey.
That works out to about $846 per person.
The fact that we’re eating out more often
affects more than our wallets:
eating out can cause weight gain.
What to eat when you’re eating out 25
There are good reasons for the super sizing
of the American public, starting with fast
food and huge portion sizes. You may have
noticed that portions are getting bigger:
french fries that could serve a family of four,
two-burgers-in-one (with cheese!), and 20ounce soft drinks. It seems like a bargain—
that is, until you step on the scale and get
your reality check.
“Economy” or super sizing—in packaged
food as well as in fast food—is cheaper for
the food producer. Believe it or not, packaging
of food sometimes costs more than the food
itself. Economy” or super sizing—in packaged
food as well as in fast food—is cheaper for
the food producer. The producer can charge
more for the product by packing more food
into fewer units (thus saving on packaging
costs). This makes a good profit for the
producer, and also makes the customer happy
because he is getting bigger portions.
The downside to this “bargain” occurs when
super sizing encourages us to overeat.”
“ Did you know?
Sugar-sweetened soft drinks
have been linked to obesity
in both children and adults.
By eliminating one 12-ounce
cola per day and making
no other changes to the diet,
a person can lose 10 pounds
in one year.
”
26 What to eat when you’re eating out
If you eat out a lot, there are some simple
tricks to help protect yourself from overeating
and gaining weight:
Tips for making healthy
restaurant choices
• Ask for dressing on the side. Remember,
most salad dressing contains about 200
calories in a 2 Tbsp serving.
• Tell your server to hold the bread and butter.
• Ask to split an order. Some restaurants will
charge a small plate fee.
•
Ask for a “doggie bag.” Bag 1/2 of your
dinner before you start eating and enjoy it
for lunch the following day.
•
Request that your fish be grilled or baked
“dry, no bread crumbs.”
•
The highest calorie dishes are those that
are sautéed in butter or prepared with
sauces or cheese.
•
Choose baked or grilled meats for
lower calories.
•
Watch serving sizes of meat! A 10-ounce
steak is 2 1/2 servings.
•
Order one dessert for the table and share.
Sometimes all you need is a taste!
• Ask for two vegetables instead of a potato.
What to eat when you’re eating out 27
Now consider this: a 125-pound woman can
drink a chocolate milk shake in less than 15
minutes. But she would need to walk for 3
hours to burn off the calories! The sad truth
is, it’s a lot easier to eat than it is to exercise.
That’s why it’s important to know calorie
counts. Read food labels; ask for nutrition
information at fast food restaurants.
Remember that any weight loss plan must
include both exercise and watching calories.
Check out the following charts for calorie
counts of popular foods and calories burned
during common activities.
Calories in common food:
Food
Calories
Whopper w/cheese 860
Medium milkshake 780
Hot fudge sundae 650
Ice cream cone, 1 scoop 340
3 oz hamburger with bun 310
Small french fries 210
1/4 cup nuts 200
1cup skim milk 80
Medium apple 95
28 What to eat when you’re eating out
Calories burned for a 125 lb person
Calories burned
Activity
for 125 lb person
Bicycling 15mph 600 calories per hour
Running 12 min mile 480 calories per hour
Digging ditches 438 calories per hour
Step aerobics 420 calories per hour
Soccer 420 calories per hour
Swimming 360 calories per hour
Construction 330 calories per hour
Walking 15 min miles 270 calories per hour
Heavy cleaning 270 calories per hour
Yoga 240 calories per hour
Watching TV 68 calories per hour
Ordering from the lunch truck
Unfortunately, many choices at the lunch
truck are high in fat and calories and low in
nutrients. You’re better off bringing lunch
from home, but when you must order from
the truck, here are the best choices:
Turkey sub
• Pretzels
• Fresh fruit
• Nuts
• 100% fruit juice
• Coffee and tea
•
Ask the truck owner if he would be willing
to offer more fresh foods such as salads
and fruit.
What to eat when you’re eating out 29
Tips for ordering at
specialty restaurants
Chinese
• Ask your server to stir-fry using less oil
• Limit serving sizes of white rice
• Avoid fried entrees
Italian
• Ask for a side dish of pasta rather
than a full order
• Ask for sauces on the side so you can
control amounts
• Skip the bread—have a salad instead
• Request salad dressing on the side
Thai
• Order brown rice, if available
• Ask for steamed rather than
sautéed vegetables
• If ordering a tofu dish, request
steamed rather than fried tofu
Mexican
• Skip the nachos with cheese appetizer
• Ask for extra salsa instead of cheese
• Order a whole bean dish instead of
refried beans
• Ask for extra lettuce and tomatoes on
burritos and tacos
How to lower your risk of getting cancer 31
Cancer is second only to heart disease as a
major cause of death in Americans. Although
most people think of cancer as one disease,
it is actually a term used to describe many
diseases that are caused by uncontrolled
growth of cells in the body.
There are many risk factors for cancer,
including heredity, environment, gender, and
age. Obviously, we have no control over many
of the risk factors for cancer, but there are
some health behaviors that significantly affect
cancer risk. Researchers don’t have all the
answers about what causes cancer, but there
are some good recommendations to help
lower your risk.
“ Did you know?
Anywhere from 30 to 40
percent of all cancers
can be prevented
by eating healthy foods,
exercising, and
not using tobacco.
”
32 How to lower your risk of getting cancer
Cancer Prevention Guidelines
Don’t smoke
Tobacco use is the number one cause of
cancer deaths in the U.S. By now, everyone
knows that tobacco use isn’t healthy. But
quitting is not always easy. Most people make
several unsuccessful attempts at quitting
before they quit for good. Research shows
that support programs combined with nicotine
replacement therapy (nicotine patch or gum)
have the best success rates.
Maintain a healthy weight
Overweight is now a major cause of cancer.
About two thirds of the American population
are overweight, and about one third of
overweight people fall into the obese category.
Until recently, doctors thought that overweight
was a risk factor primarily for diabetes and
heart disease, but recent findings show
that being overweight can cause high levels
of hormones and substances called growth
factors, which can encourage cells
to divide more rapidly. When cell growth
gets out of control, cancer can develop.
Overweight people with high insulin levels
are at the highest risk, but there is no way to
predict who will develop cancer. The best
prevention for obesity-related cancer is to
lose weight, keep it off, and to get regular
physical activity.
How to lower your risk of getting cancer 33
Limit alcohol
Although alcohol consumption in moderation
is good for the heart, alcohol significantly
increases the risk of cancers of the mouth,
throat, and voice box, particularly in smokers.
For women, even moderate alcohol consumption increases breast cancer risk.
Moderate alcohol consumption is defined as
one drink per day for women, and two for men.
Drinking more than moderate amounts of
alcohol is associated with overweight,
alcoholism, depression, dementia, domestic
violence, diabetes, heart disease and stroke.
If you drink alcohol, you may want to review
your personal health history and talk it over
with your doctor.
Eat fruits and vegetables
Eating seven to nine servings of fruits and
vegetables every day is the closest we have
to a magic pill for cancer prevention. There
are chemicals in fruits and vegetables called
phytochemicals that help to neutralize cancer
cells or prevent cancer from growing. Lycopene,
beta-carotene, vitamin C, sulforaphane,
quercetin, and flavonoids are all examples of
phytochemicals that may help reduce the risk
of cancer. It isn’t possible to get all of these
chemicals in a pill form because no one has
discovered the exact blend that works best.
Eating a variety of fruits and vegetables in a
variety of colors (the color is where the
phytochemicals are found) is the best way to
protect yourself and your family from
developing cancer.
34 How to lower your risk of getting cancer
Limit red meat and processed meats
Red meat has been associated with higher
rates of colon, prostate, breast, and uterine
cancer. Researchers aren’t sure exactly why
this is so, but some theories point to the type
of iron in red meat, preservatives used in
curing meats, and/or cooking methods. Other
facts about meat and cancer include:
Preservatives called nitrites found in
bacon and hotdogs have been linked to
stomach cancer.
• Several research studies show an increase
in childhood brain cancers among
children whose mothers ate cured meats
during pregnancy.
• Charring meats on the grill causes
carcinogens (cancer causing chemicals) to
develop on the cooked surface.
• The best methods of cooking meats for
cancer risk reduction are baking, boiling,
and stir-frying.
• Try to limit red meat to two servings a week.
Substitute other meats such as fish and
chicken, or experiment with vegetarian
dishes using grains, beans, and other
vegetables.
• Omega-3 fatty acids in fish are thought to
be protective against cancer.
•
How to lower your risk of getting cancer 35
Take a multivitamin with folic acid
Folic acid is a vitamin found in fruits
and vegetables, whole grains, and beans.
Several studies have shown that folic acid
can help prevent birth defects and can also
reduce the risk of getting colon cancer. It is
difficult for the body to extract the folic acid
from foods, so taking a multivitamin is good
insurance that you’ll get enough of this
important vitamin. Look for a multivitamin
with 100 percent of the recommended daily
value (DV) of vitamins and minerals, and 400
micrograms (DV) of folic acid.
Be physically active!
Exercise is not only a great stress reliever,
it can also help to control weight and reduce
the risk of cancer and heart disease.
Most experts recommend one hour of physical
activity each day. Remember, you don’t have
to do it all at once: climbing stairs, doing
heavy housework, and walking the dog all
count towards the one hour daily total.
36 How to lower your risk of getting cancer
Eating to reduce your risk of cancer
Not so fast! (eat rarely or not at all)
• Cured meat (hot dogs, bacon)
• Red meat (beef, pork)
• Charcoal grilled meats
• Alcohol
Slow Down! (eat in moderation)
• Turkey, chicken, other meats
• High-calorie sweets (weight control)
• Refined flours
(white bread, bagels, crackers)
Go for it!
• Vegetables-dark green and orange are
best choices
• Fruits-berries, watermelon,
apples, tomatoes
• Whole grains-wheat, brown rice,
oatmeal, rye
• Beans and other legumes
• Omega-3 fatty acid fish such as salmon,
mackerel, sardines, bluefish
• Multivitamin
• One hour of daily exercise to help
control weight
How to lower your risk of getting cancer 37
Notes:
The DASH Diet to lower blood pressure 39
High blood pressure (hypertension) affects
about 1 in 4 Americans. It is more common
among African Americans and people over
age 60. More than half of people over 60
have hypertension. High blood pressure is
dangerous because it causes the heart to
pump too hard, and this pressure on artery
walls can cause damage that leads to heart
attacks, kidney disease, and strokes.
Medication is sometimes prescribed to lower
blood pressure, but many people can lower
their blood pressure by following a healthy
diet, thus avoiding the side effects and
expense of medication. Researchers,
sponsored by the National Heart, Lung, and
Blood Institute (NHLBI), have conducted many
studies on the best diet to prevent and treat
high blood pressure.
The “Dietary Approaches to Stop
Hypertension” (DASH) eating plan has
been clinically proven to significantly reduce
blood pressure. The DASH plan is based on
a delicious low-sodium diet that includes
lots of fruits and vegetables, whole grains,
and low fat dairy foods. The diet is naturally
lower in sodium (salt) because it avoids
processed foods.
40 The DASH Diet to lower blood pressure
What is the definition of high
blood pressure?
The NHLBI recently released new blood
pressure definitions:
1. Normal – 120/80 or less
2. Prehypertension – 120-139/80-89
3. Stage 1 hypertension – 140-159/90-99
4. Stage 2 hypertension – at or greater
than 160/100
The guidelines do not recommend drug
therapy for those with prehypertension unless
it is required by another condition, such as
diabetes or chronic kidney disease. But the
report advises them, and those with normal
blood pressures, to make any needed lifestyle
changes. Recommendations include weight
loss, physical activity, limiting alcoholic
beverages, and following a low salt/sodium
heart-healthy eating plan (DASH).The DASH
plan is also helpful for weight loss and cancer
risk reduction because of its emphasis on
low calorie fruits and vegetables.
The DASH Diet to lower blood pressure 41
How do I make the DASH plan
work for me?
The chart below lists the number of servings
of foods on a 2,000 calorie DASH diet. You
will need to adjust the number of servings
up or down for higher or lower calorie levels.
The Dash plan may include more servings of
fruits and vegetables and whole grains than
you are used to eating. These foods are high
in fiber and may cause gas and other
intestinal upset until your body gets used to
new levels of healthy foods. So take it slow
and gradually increase to the
recommendations.
Dash number of servings for
2,000 calorie diet
Food Group Servings/day
Grains 7-8
Vegetables 4-5
Fruits 4-5
Low fat or fat free dairy 2-3
Meats, poultry, fish 2 or less
Nuts, seeds, beans 4-5 per week
Fats & oils 2-3
Sweets 5 per week
(See the chapter “What’s a Serving” for
serving sizes. A serving of “sweets” equals:
1Tbsp sugar, 1Tbsp jelly or jam, or 1/2 oz
jelly beans. Sweets should be low in fat.)
42 The DASH Diet to lower blood pressure
Sodium
If you want to make the DASH, you’ll need
to also watch for salt (sodium) in your diet.
Food processors add salt to foods because
sodium is a good preservative, and because
sodium can give flavor to otherwise
bland foods.
A healthy adult under normal conditions (not
during exercise) needs only 500 milligrams
(mg) of sodium per day, which equals about
1/4 tsp of table salt. The average American
gets seven to eight times that amount each
day. Foods as found in nature are naturally
very low sodium, but most processed foods
contain very high levels of sodium. For
example, one cup of canned soup contains
about 900 mg of sodium—nearly twice the
amount needed daily for health!
DASH researchers tested two levels of
sodium in the diet. The diets were identical,
except one contained 1,500 mg of sodium,
and the other contained 2,400 mg. Both were
effective in lowering blood pressure, but the
biggest reductions were seen in people
following the 1,500 mg sodium diet. If you
want to follow the Dash plan, you will need
to check labels of foods for sodium content.
After a few weeks of tracking sodium levels,
you will know which foods to avoid. At first,
low sodium foods will seem to lack flavor,
but as your taste buds adjust to the change,
processed foods will begin to taste too salty!
The DASH Diet to lower blood pressure 43
Here are some tips to lower salt
in your diet:
• Buy sodium reduced or no-salt-added
products.
• Use fresh meats rather than canned,
smoked, or cured products.
• Choose naturally low-salt cereals such
as oatmeal.
• Use spices for flavoring instead of salt.
• Rinse canned tuna to remove some of
the salt.
Eating out can sometimes be tricky on the
DASH plan. Ask your server how foods are
prepared and request that no salt be added
in preparation. Casserole dishes, soups, and
sauces have the highest levels of sodium.
An example of a DASH restaurant meal would
be 6 ounces of broiled fish (no breadcrumbs),
a plain baked potato, and a salad with oil
and vinegar.
44 The DASH Diet to lower blood pressure
The DASH plan can significantly lower
blood pressure. But you have to watch
intake of processed and fast foods.
Use this handy guide to choose the
best foods.
Not so fast! (avoid on the DASH plan)
• Canned soup
• Soy sauce
• Condiments, such as ketchup, relish, pickles
• Salted nuts
• Potato chips
• TV dinners
• Pizza
• Spaghetti sauce
Slow down! (eat in moderation)
• Reduced sodium foods (check labels)
• Homemade soups and broths
• Homemade spaghetti sauce
(use low sodium products)
• Packaged cereals (check labels for sodium)
• Fresh meats, poultry and fish
• Nuts and beans
• Heart healthy oils such as canola and
olive oil
Go for it! (enjoy often)
• Fresh fruits and fruits canned in juice
• Fresh, frozen, and no-salt-added
canned vegetables
• Whole grains and cereals
• Low fat and fat free dairy products
The DASH Diet to lower blood pressure 45
For more information on the DASH eating
plan, and to download a free version of
the workbook or order by phone, go to:
http://www.nhlbi.nih.gov
Here are some suggestions for
seasoning foods without salt.
•
Beef – Try fresh mushrooms, onion, garlic,
pepper, sage, and thyme.
•
Chicken – Lemon juice, marjoram,
mushrooms, poultry seasoning, and
pepper work well with chicken.
•
Fish – Use dry mustard powder, green
pepper, lemon juice, marjoram, or
mushrooms instead of salt.
•
Lamb – Try curry powder, garlic, mint,
mint jelly, pineapple, rosemary,
and pepper.
•
Veal – Marjoram, oregano, bay leaf, curry
powder, ginger, apricot, and pepper
all go well with veal.
•
Vegetables – Garlic, lemon juice, and
vinegar can be used instead of salt
on many vegetables.
• Potatoes –Try pepper, parsley, onion, green
pepper, chives, or pimento.
•
Rice – Use onion, green pepper, or chives.
You may have overheard someone say,
“he has a little sugar” when describing
a relative’s health problems. What used
to be called “sugar diabetes” is really
a group of diseases that results in high
blood sugar.
Some forms of diabetes include types 1
and 2, and gestational diabetes (which
occurs during pregnancy). The causes
and treatment for each form of the
disease differ, but the effects of the
disease are the same: diabetes can
result in heart disease, stroke, high blood
pressure, blindness, kidney disease,
dental disease, amputations, and other
complications. The American Diabetes
Association estimates the costs of
diabetes to be $132 billion per year.
Preventing and controlling type 2 diabetes 47
What is diabetes?
As we digest food, the glucose (sugar) from
that food enters the blood stream. Insulin is
a hormone that grabs on to the excess sugar
and moves it into cells for energy. Diabetes
occurs when insulin levels are either too low,
or when the body can’t use its own insulin
even though levels of the hormone are normal
or high.
Although we all need some sugar in our
blood at all times to supply energy and keep
the body functioning, when sugar levels rise
too high, the excess sugar can cause damage
to blood vessels and capillaries, which
eventually leads to organ damage. This is
why so many people with diabetes lose their
sight or develop numbness in their hands
and feet, or even need to have amputations
of limbs.
There are several types of diabetes, but the
most common and well-known types are type
1 diabetes, which was previously called
juvenile-onset diabetes because it is usually
diagnosed in childhood, and type 2 diabetes
which was previously called adult-onset
diabetes.
“ Did you know?
A 10 percent weight loss and
walking about 2 1/2 miles per
week can prevent or delay
the onset of type 2 diabetes.
”
48 Preventing and controlling type 2 diabetes
About 17 million people in the Unites States
suffer from diabetes. Type 1 diabetes
accounts for about 5 to 10 percent of all
cases of diabetes. It is usually caused by
genetic, autoimmune, or environmental
factors. (An autoimmune factor is when the
body’s immune system overreacts and starts
to fight itself.)
Type 2 diabetes is by far the most common
form of the disease, accounting for 90 percent
of all cases of diabetes. It usually starts with
a condition called insulin resistance, which
happens when the body can’t use insulin
properly. There may be plenty of insulin
circulating in the bloodstream, but for
unknown reasons, the cells don’t respond to
it. Eventually, the body stops producing
enough insulin, which results in high blood
sugar and symptoms of diabetes.
Symptoms in adults include:
• Excessive thirst
• Frequent urination
• Fatigue
• Weight loss
• Blurred vision
• Yeast infections (in women)
• Itching
• Tingling in the hands or feet
(These symptoms can also be caused by other
illnesses, so it’s important to check with your
doctor to find the cause.)
Preventing and controlling type 2 diabetes 49
Type 2 diabetes is associated with aging,
obesity, low levels of activity, and family
history of diabetes. Aging and family history
cannot be controlled, but doctors tell us that
many cases of type 2 diabetes can be
prevented or controlled with weight loss and
increased physical activity. Studies show that
even a 10 percent weight loss and/or walking
about 2 1/2 miles per week can prevent or
delay the onset of type 2 diabetes.
Over the past few years, researchers have
noticed a rise in the number of young adults
and even children with type 2 diabetes. This
is alarming because 20 years ago, type 2
diabetes was almost never seen in young
people. Our national rates of overweight and
obesity and lack of physical activity appear
to be the cause of the dramatic rise in type
2 cases in the United States.
Together, a healthy diet and regular exercise
is the cornerstone of diabetes prevention and
treatment. (It’s always important to check
with your doctor before starting a new diet
or exercise program, but it is especially
important for people with diabetes to do so.
Diabetics have much higher rates of heart
disease than non-diabetics.)
50 Preventing and controlling type 2 diabetes
The Diabetic Diet
There are many approaches to dietary control
of type 2 diabetes, and no one plan is
accepted by all diabetes authorities. However,
most doctors and diabetes organizations
advise patients to eat fruits and vegetables,
whole grains, moderate amounts of protein,
low cholesterol foods, and only heart-healthy
fats such as olive oil, nuts, or fish oil. The
DASH Diet, which is highly recommended
as a treatment for hypertension, can also
help control type 2 diabetes. Recent research
shows that diets high in some types of
carbohydrates increase the risk of developing
diabetes. This has led to recommendations
to limit what are called “high glycemic foods”
in the diet.
The Glycemic Index and Glycemic Load
Carbohydrates are not all created equal when
it comes to their effect on blood sugar. Some
can cause a very quick rise in blood sugar,
while others have a slow and sustained
effect. There are many factors involved in
this difference between carbs—including
the amount of fiber present in the food, and
how refined or processed the food is.
Preventing and controlling type 2 diabetes 51
The glycemic index, in simple terms, is a
number that refers to how quickly a food
causes a rise in blood sugar. To get these
numbers, researchers fed a standard amount
of different foods to volunteers and then
measured their blood sugar. White bread
was made the standard at an index of 100.
All other foods were compared to this
standard. Theoretically, a food with a low
index has less effect on blood sugar and a
food with a high index can cause a spike in
blood sugar. Mashed potatoes, white bread,
and white rice are among the foods with
the highest glycemic index.
However, the glycemic index does not tell
the whole story about how much a food will
raise blood sugar. You must also take into
account normal portion size. All of the foods
tested for the glycemic index used as much
food as it took to get 50 grams of
carbohydrate.
“ Did you know?
The DASH Diet can help
control type 2 diabetes.
(See page 38 in this guide
for information on
the DASH Diet.)
”
52 Preventing and controlling type 2 diabetes
By taking glycemic index and considering
normal portion size, researchers have
developed a better guide to carbohydrate’s
effect on blood sugar called the glycemic
load. Glycemic load is the true effect a food
will have on blood sugar. As an example, it
has been reported in some popular books
that carrots should be avoided because of
their high glycemic index. To get fifty grams
of carbohydrate from carrots, a person would
need to consume over three cups of carrots.
But when carrots are consumed in normal
portions, their effect on blood sugar is
minimal. A 1/2-cup serving of carrots has
a glycemic index of 131, but a glycemic
load of 11.
The glycemic load is the preferred guide of
many nutrition experts. In general, all refined
grains and sugars have a high glycemic load
and can cause high blood sugar. This is why
these foods are not recommended for people
with diabetes. Foods high in fiber, such as
whole grains, vegetables, and legumes
(beans) have lower glycemic indexes and
are highly recommended.
Preventing and controlling type 2 diabetes 53
Here are some indexes
for common foods:
Food Amount Glycemic Glycemic
index
load
White rice 1/2 cup
102
45
Mashed potatoes 1 cup
104
38
Pizza 2 slices
86
67
Oatmeal 1 cup
82
21
Sugar 1 tsp
84
34
Apple 1 medium 55
12
Cola 12 ounces 39
35
It is not necessary to know the glycemic
numbers of all the foods you eat; rather, it’s
more important to avoid refined foods such
as white bread, white rice, sugared cereals,
soft drinks, and sugary desserts. These are
the foods that can cause high blood sugar
and can have a negative effect on diabetes.
It is also important to remember that a high
glycemic food will not have as much effect
on blood sugar if it is eaten with other foods
containing protein and fat, because protein
and fat can slow digestion of carbohydrates.
For more information about what you can
do to control or prevent type 2 diabetes,
contact the American Diabetes Association.
We are in the midst of an epidemic
of overweight and obesity—both in
adults and children. The most recent
government statistics put the number
of overweight Americans at 65
percent, but many experts believe
the actual number today is closer to
80 percent. How did this happen?
The Basics of weight control 55
People gain weight for many reasons. For
some people, overeating is tied to emotional
issues such as depression, anger, or anxiety.
Sometimes, getting professional help for
emotional issues may be a first step for
overweight.
But for the majority of Americans, weight
gain is the result of a basic imbalance.
Maintenance of optimal weight is based on
a very simple formula: calories eaten must
equal calories used. A lot of press is devoted
to fad diets that promise weight loss by
eating high amounts of protein, or eating
foods in special combinations, but the bottom
line remains the same. A calorie is a calorie,
whether it comes from carbohydrate, fat, or
protein. If a person eats too many calories
from any source, he or she will gain weight.
The formula is simple, but unfortunately,
putting it into practice is not quite so simple.
There are many causes of our overweight
epidemic, starting with our food environment.
The supermarket shelves are loaded with
highly processed, high fat, sugared items
that contribute very little nutritional value,
but provide lots of calories. In addition,
“economy” or super sizing—in packaged
food as well as in fast food—encourages us
to eat much more than we really need.
56 The Basics of weight control
And just how many calories do we need?
This amount varies for each person, based
on age, gender, activity level, and heredity.
For a quick ballpark figure of how many
calories you need, multiply your ideal
weight (what you would like to weigh) by
a factor of:
• 13 if you get very little activity,
• 15 if you are somewhat active, and
• 18 if you get at least one hour of
exercise every day.
This number is just an estimate; the exact
number of calories you need each day varies
from person to person. After a few weeks of
tracking calories, you’ll be able to assess
whether the amount is on target or needs to
be adjusted.
Once you know your caloric needs, spend
some time checking labels for serving size
and number of calories per serving of your
favorite foods. You can also ask for nutrition
guides at fast food restaurants. You may be
surprised by how many calories are in
common foods. (see “Calorie content of
common foods” for a calorie guide)
The Basics of weight control 57
Information about popular diet plans
•
•
•
•
High protein diets are all the rage, but
scientific studies show that the reason people
lose weight on these diets is because they get
tired of eating so much protein and eventually
just cut down on calories. Few people can
tolerate a high protein, low carbohydrate diet
long term. For short term, the diet is safe for
most people, but long term, it is an unhealthful
way to eat. Unfortunately, research also shows
that although people quickly lose weight on
a high protein diet, the weight is gained back
equally as fast once they go off the diet.
Food combining is based on the (unscientific)
theory that certain foods in special
combinations will cause the body to burn
more calories. Food combining diets, along
with diets based on blood type, are not based
on scientific fact.
Mediterranean diet
This type of diet includes lots of fruits and
vegetables, whole grains, nuts, and healthy
oils such as olive and canola oil. Many studies
have shown this is a healthy diet, and can help
prevent heart disease, diabetes, and reduce
the risk of cancer.
High complex carbohydrate diets
Many of these diets are vegetarian and very
low in fat. They have been proven in many
cases to reverse heart disease but like the high
protein diet, it is sometimes difficult for people
to stick to the diet.
58 The Basics of weight control
What’s the best way to lose weight?
Studies that have tracked thousands of people
who have successfully lost weight and kept
it off over many years show people who
control their weight have three things in
common:
• They eat breakfast
• They eat lots of fruits and vegetables and
whole grains
• They exercise 30-60 minutes every day
What about exercise?
Overeating is only half of the story. The other
reason for overweight is that we Americans
are slowing down. We have machines—cars,
computers, and appliances—to do our work
for us. This is why the National Institute of
Medicine recently made the recommendation
that all Americans get a minimum of 60
minutes of exercise each day.
A great way to keep track of how active you
are is to use a pedometer or step counter.
Most sporting goods stores carry a simple
version of this device that will give you instant
feedback on activity levels. Experts recommend that 10,000 steps are needed every day
to keep weight under control, and about
15,000 steps are needed to lose weight. Step
counters can be fun for the whole family and
are a great way to get into the habit of moving.
If you want to lose weight, first talk to your
doctor to get the OK for an exercise program.
Then, start by cutting 500 calories from your
daily food intake.
The Basics of weight control 59
Many people find that by adding fruits and
vegetables and whole grains to their diet, they
naturally cut down on the “junk.” Eat breakfast.
People who don’t eat breakfast almost always
overeat during the day. If time is an issue, grab
a banana and a handful of nuts for the ride to
work or school.
Become more active. Take a two-mile walk
three times a week to start, and gradually
increase to walking most days of the week.
Find a partner if you don’t like to exercise alone.
Overweight in children
The number of overweight and obese children
is rising steadily every year: in 2000, the latest
year of national statistics, 15 percent of children
were too heavy. According to pediatricians,
that number is growing every year. Doctors
worry that this epidemic of overweight in
children will result in many more cases of type
2 diabetes and other health problems later
in life.
Nutritionists and pediatricians offer the
following advice to parents:
• Limit television viewing to no more than 2
hours each day. Encourage physical activity.
• Limit sugary snacks. Fruit is a healthy
substitute.
• Limit or eliminate soft drinks and sugared
drinks from your child’s diet.
It’s best to check with your pediatrician if you
have concerns about weight gain and diet for
your child.
Fiber 61
Most people think fiber is only useful
for preventing constipation, but fiber
performs many other functions. By helping
to keep blood sugar levels down, lowering
cholesterol, and decreasing fats in the blood,
fiber helps to prevent and control diabetes
and heart disease. Research studies are now
showing a link between high fiber diets and
a lower risk of cancer. Eating a high fiber
diet can help control weight because fiber
is found in low calorie foods, and also helps
you feel full.
In 2003, the National Institutes of Medicine
released new recom-mendations for fiber
intake. Men need 35 grams of fiber, and
women and children need 25 grams each
day. Most Americans get about 11 grams of
fiber each day, or less than half the amount
needed for good health.
Because of overly processed foods and use
of white flour in most baked goods, many
people take fiber supplements to avoid
constipation. However, by including fruits
and vegetables and whole grains in our diets,
it is possible to get all the fiber we need
from foods. Dietary fiber comes from the
peels, seeds, and bran in plant foods. Meat
and dairy foods do not contain any fiber.
Fiber 62
Fiber is divided into two types:
soluble and insoluble.
We need both types of fiber in our diets
each day.
Soluble fiber comes from the inside of
beans, fruits, vegetables, and from grains
like oatmeal. Soluble fiber soaks up water
and has a gummy or mushy texture.
Insoluble fiber is found in the bran of grains,
and the seeds and peels of fruits and
vegetables. It has more of a “sawdust’ type
of texture.
You can get 30 grams of fiber in your
diet by eating:
• 7 servings of fruits and vegetables
(see “What’s a Serving?”)
• 1 1/2 cups oatmeal
• 2 slices whole wheat bread
• 1/4 cup nuts
Fiber 63
Here are some tips on including more
fiber in your diet:
• Buy whole grain breads and cereals. Check
the ingredient lists carefully. “Wheat flour”
is white flour. The ingredient must say
“whole” for it to contain a whole grain.
• Look
at the label. Choose products that
contain more than 2 grams of fiber per
serving. Some whole wheat breads contain
as much as 5 grams of fiber per slice.
• Buy
old-fashioned oatmeal. It takes a few
minutes longer to cook, but the finished
product is much more tasty and higher
in fiber.
• It
takes a while to get used to going high
fiber. Make changes gradually to give
your system time to get used to a high
fiber diet.
• If
children have always eaten low fiber
foods, they may refuse whole grains.
Introduce foods slowly, perhaps starting
off with a light wheat bread rather than
going right to the whole wheat.
• Nuts
and beans are a good source of fiber.
Add them to salads and casseroles for
crunch and variety.
Hydration 65
Young men have more water weight than
women (women tend to have higher
percentages of fat) and as we age, body
water content decreases. We all lose about
2 quarts (8 cups) of water each day and
need to replace those losses through foods
or beverages. In hot weather, more body
water is lost through sweat, so it’s important
to drink more during the heat. Children and
the elderly may need to be reminded to
drink more fluids. Although water is the
best choice for hydration, the taste of
flavored drinks may encourage both adults
and children to drink more fluids. Here are
some general hydration tips:
66 Hydration
For children
• Depending on height and weight, children
need anywhere from 1-2 quarts (4 to 8
cups) of fluid each day.
• Fruits and vegetables have high water
content and can be included in the
daily totals.
• Sugar sweetened soda consumption is
associated with obesity in children.
• Caffeinated beverages are not a good
choice for young children.
• Fruit juice is high in calories and may
discourage children from eating other
healthy foods. Limit juice to 6 ounces
per day or dilute juice with water or
seltzer water.
For the elderly
Older adults need the same amount of fluid
as younger adults, but older people may have
conditions that interfere with good hydration.
Medications, kidney problems, and other
health problems can upset the fluid balance.
• It’s important to be sure that older
adults drink enough fluid, especially during
hot weather.
For teens and adults
• Drink 8 cups of fluids each day. Fluid can
come from water, tea, coffee, flavored
drinks, fruits, and vegetables.
• Alcohol can cause dehydration.
• During hot weather or exercise, follow the
guidelines on the following pages.
Hydration 67
Guidelines for hydration during heavy
labor or exercise
Keeping hydrated on the job or while playing
sports is important to prevent fatigue and
heat stroke. It’s normal to lose about 2.5
quarts of water each day through sweat and
breathing, but on the hottest summer days,
if you’re wearing heavy protective clothing,
you can lose more than 2 quarts of fluid per
hour through sweat. Drinking water before
work and frequently throughout the day can
keep you well hydrated. Fruit juices and
sugar-sweetened sodas are not a good choice
during a hot workday or while playing sports
because they contain too much sugar, which
can cause nausea and intestinal cramping.
They also contain a lot of calories, which
can lead to weight gain.
Thirst is a good indicator that you may be
dehydrated. Also, urine color can signal that
you aren’t drinking enough fluids. Urine
should be clear or pale yellow. A dark color
indicates dehydration. (Note: some B vitamins
can temporarily impart a deep yellow color
to urine.)
68 Hydration
Hydration tips for hot temperatures and
strenuous activity*:
• Drink frequently throughout the day. Water,
coffee, tea, and diet soda are all good
choices. Alcohol is not a good choice for
re-hydration.
• Food is the best source of electrolytes
(sodium and potassium). If you’re eating
snacks and meals, you don’t usually need
a sports drink.
Guidelines for use of sports drinks:
• Working more than 6 hours in hot weather
if no meals or snacks are eaten.
• Working strenuously for more than 3 hours,
if no meals or snacks are eaten.
• Before a strenuous workday if you haven’t
eaten in the previous 4 hours.
When to use “energy” drinks:
Canned energy drinks are often sold in
convenience stores. They contain about the
same amount of caffeine as a cup of strong
coffee, with added amino acids, vitamins,
and sugar. The energy they provide comes
from the caffeine. The other ingredients are
not proven to provide any beneficial effects
on energy levels. Energy drinks are good to
keep you alert if you’re tired, and have a
similar effect as a cup of coffee.
Hydration 69
Quick Hydration Guide
(green dot=unlimited use)
• Water
• Coffee
• Tea
• Diet soda
• Fruits and vegetables
(yellow dot=OK)
• Sports drinks
• Energy drinks
• Diluted juice
(red dot=limit)
• Juice
• Sugar sweetened drinks and sodas
• Caffeine drinks (for young children)
• Alcohol is not appropriate for hydration
*(adapted from the US Army Surgeon
General’s Guidance for the Field Use of
Sports Drinks)
“ Did you know?
About 60 percent of an
adult man’s body is water.
Women have more fat
than men, so the amount
of water in a woman’s body
is about 55 percent.
”
A calorie is the amount of heat, or
energy, that a food provides.
Carbohydrate and protein each
provide 4 calories per gram (about
1/4-1/2 tsp measurement). Fat
provides 9 calories per gram. Alcohol
provides 7 calories per gram.
Calorie content of common foods 71
Calorie requirements
Calorie needs are based on age, gender, and
activity levels. Active people need more
calories to maintain weight. Most people eat
too many calories for their activity levels.
As a general guideline, you need:
13 calories per pound of desired weight if
you are sedentary
15 calories per pound of desired weight if
you are somewhat active
18 calories per pound of desired weight if
you are very active
You need to burn 3500 calories
to lose one pound of body fat.
This calorie counter is intended as a general
guide. For exact calorie counts, be sure to
check labels of the actual food.
72 Calorie content of common foods
Foods in the guide are in
alphabetical order.
Food Amount Calories
Almonds
Applesauce,
unsweetened
Apricots in light syrup
Asparagus
Avocado
Bacon
Bagel, plain
Banana
Bass
Beans, baked
Beef, sirloin, choice
Beer, regular
Beer, light
Beets, canned
Blueberries
Bread, white
Bread, whole wheat
Broccoli
Brownie from mix
Brussels sprouts
Butter
Cabbage
Cake, chocolate w/icing
Cake, angel food
Cake, cheesecake
Cantaloupe
Carrots
Cashews
Cauliflower
1 oz
1/2 cup
1/2 cup
1/2 cup
1 whole
2 strips cooked
1 (3.5 in)
1 peeled
3 oz
1/2 cup
3 oz
12 oz
12 oz
1/2 cup
1/2 cup
1 slice
1 slice
1/2 cup
1 oz
1/2 cup
1 Tbsp
1/2 cup
1/12 of cake
1/12 of cake
1/12 of cake
1/2 cup
1/2 cup
1 oz
1/2 cup
178
86
195
101
340
140
450
Calorie content of common foods 73
Food Amount Calories
Celery
Cheese, cheddar
Cheese, goat
Cheese, American
Chicken,
white meat, broiled
Chickpeas
Chocolate bar
Cod, Atlantic
Cookies, chocolate chip,
homemade
Cookies, Oreo
Corn, canned
Corn chips
Cottage cheese, low fat
Crackers, saltine
Crackers, whole wheat
Cranberry juice
Cream, light
Cream cheese
Cream cheese, whipped
Croissant
Danish, cheese
Dates, whole
Doughnut, cake
Doughnut, raised
Egg
English muffin
Flour, white
French toast
Granola bar, plain
Grapefruit
Grapes
1/2 cup
1 oz
1 oz
1 oz
3 oz
1/2 cup
1 oz
3 oz
1
3
1/2 cup
1 oz
1/2 cup
10
5 large
6 oz
1 Tbsp
2 Tbsp
2 Tbsp
1 (2 oz)
1 (4 inch)
10
1
1
1
1
1 cup
1 slice
1 oz
1/2 fruit
10
266
74 Calorie content of common foods
Food Amount Calories
Gravy, canned
Green beans, canned
Haddock
Ham, lean
Hamburger, lean
Hamburger
Honey
Honeydew melon
Ice cream,
regular, chocolate
Ice cream, light, vanilla
Ice cream, rich, chocolate
or vanilla
Ice cream sugar cone
Jam or jelly
K
Kiwi
Lamb, lean
Lentils
Lobster
Margarine
Mayonnaise
Mayonnaise
Milk, skim
Milk, 1%
Milk, whole
Muffin, store bought
Mushrooms, sliced
Nuts, mixed
Oil, canola or olive
Orange
Orange juice
Pancake syrup
2 oz
1/2 cup
3 oz
3 oz
3 oz
2.5 oz w/bun
1 Tbsp
1/2 cup
1/2 cup
25
275
1/2 cup
1/2 cup
1 cone
1 Tbsp
1
3 oz
1/2 cup
3 oz
1 Tbsp
1 Tbsp regular
1 Tbsp light
1 cup
1 cup
1 cup
2 oz
1/2 cup
1 oz
1 Tbsp
1 medium
6 oz
1/4 cup
100
50
65
Calorie content of common foods 75
Food Amount Calories
Pancake 1 (4 inch)
Pasta 1 cup cooked
Peaches, canned 1/2 cup
in light syrup
Peanut butter 2 Tbsp
Peanuts 1 oz
Pear 1 medium
Peas 1/2 cup
Pecans 1 oz
Peppers, green 1/2 cup sliced
Pickle, dill 1 oz
Pie, apple, store bought 1/8 of 9” pie
Pie, pumpkin from recipe 1/8 of 9” pie
Pizza, cheese 1/8 of 12” pie
Pizza, pepperoni 1/8 of 12” pie
Popcorn, air popped 1 cup
Pork, lean 3 oz
Pretzels 1 oz
Prunes, dried 4
Pudding, chocolate, 1/2 cup
whole milk
Raisins 1/4 cup
Raspberries 1/2 cup
Rice, white long grain 1/2 cup cooked
Rice, brown long grain 1/2 cup cooked
Salad dressing, 2 Tbsp
creamy Italian
Salmon, fresh Atlantic 3 oz
Salsa 2 Tbsp
Sausage, beef 3 oz
Shrimp 4 large
Soda, cola 8 oz
75
200
98
13
300
316
150
180
111
116
76 Calorie content of common foods
Food Amount Calories
Sour cream
Spaghetti sauce,
meatless
Spaghetti sauce
with meat
Spinach
Sports drinks
Squash
Sugar
Sweet potato
Tofu
Tomato, chopped
Tomato juice
Trout, baked
Tuna, white canned
in water
Turkey, breast
Veal, lean
Walnuts
Watermelon
Wine, dry red or white
Yogurt, plain
Yogurt, fat free w/fruit
Zucchini, cooked
2 Tbsp
1/2 cup
1/2 cup
1/2 cup cooked
8 oz
1/2 cup
1 tsp
1/2 cup
1/2 cup
1/2 cup
6 oz
3 oz
3 oz
30
3 oz
3 oz
1 oz
1/2 cup
4 oz
1 cup
6 oz
1/2 cup
(source: USDA Handbook No. 456)
Calorie content of common foods 77
Notes:
78 Calorie content of common foods
Eating out
Eating out can be fun for the whole family.
But some fast food is so loaded with fat and
calories, it can soon put a stop to good
health. Use this handy guide to make the
best choices.
BK=Burger King
DD=Dunkin Donuts
KFC=Kentucky Fried Chicken
Mc=McDonald’s
PH=Pizza Hut
TB=Taco Bell
W=Wendy’s
Not so fast! (eat rarely or not at all)
BK Whopper w/cheese
DD maple walnut scone
KFC popcorn
chicken, large
Mc large shake
Mc Super Size fries
Mc Big Mac
PH stuffed crust
pizza slice
TB Nachos Bellgrande
W Classic Triple
860 calories, 53g fat
470 calories, 22g fat
670 calories, 44g fat
1,150 calories, 32g fat
610 calories, 29g fat
580 calories, 33g fat
470 calories, 25g fat
780 calories, 43g fat
950 calories, 57g fat
“ Did you know?
Salad dressings can add as
much as 250 unwanted calories
to a healthy salad.
If you are counting calories,
be sure to ask for dressing
on the side and check calories
before adding dressing.
”
Calorie content of common foods 79
Slow Down! (Eat in moderation)
BK Croissan’wich 320 calories, 19g fat
w/egg ‘n cheese
BK regular hamburger 310 calories, 13g fat
DD english 310 calories, 10g fat
muffin sandwich
KFC chicken breast 380 calories, 19g fat
Mc small fries 210 calories, 10g fat
Mc Egg Mcmuffin 300 calories, 12g fat
Mc small shake 430 calories, 12g fat
Mc sundae 340 calories, 12g fat
Mc 4 pc Chicken 210 calories, 13g fat
Mcnuggets
TB bean burrito 370 calories, 12g fat
W 11 ounce soft drink 140 calories, 0g fat
Go for it!
BK veggie burger
KFC Tender
Roast sandwich
DD iced coffee
w/skim & sugar
Mc fruit ‘n
yogurt parfait
Mc grilled chicken
caesar salad
(without dressing)
PH Veggie Lover’s
pizza slice
TB soft taco
W grilled chicken
sandwich
W small chili
W Mandarin
Chicken Salad
(without dressing)
330 calories, 10g fat
260 calories, 5g fat
60 calories, 0g fat
160 calories, 2g fat
200 calories, 6g fat
220 calories, 8g fat
210 calories, 10g fat
300 calories, 7g fat
200 calories, 6g fat
190 calories, 3g fat
80 Calorie content of common foods
Notes:
Calorie content of common foods 81