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Create Your Own Plan for Better Health With Help From the World's Foremost Nutrition Experts

In one month, you can personalize a step-by-step action plan and get results that will motivate you toward a lifetime of overall fitness. By tracking your food choices and physical activity, this handy record book will help you evaluate habits, set goals, and make positive changes for better health. You ll learn how to get the nutrients you need, determine your healthy weight, analyze and resolve situations that trigger eating, and monitor your progress through weekly and monthly check-ups.

Sujets

Santé et bien-être

Diététique

diététique

Nutrition

Fitness

Health

Diet

American Dietetic Association

Informations

Publié par	Turner Publishing Company
Date de parution	01 janvier 1997
Nombre de lectures	0
EAN13	9781620459263
Langue	English
Poids de l'ouvrage	1 Mo

Informations légales : prix de location à la page 0,0550€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

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Monthly Nutrition Companion
31 Days to a Healthier Lifestyle
The American Dietetic Association
Monthly Nutrition Companion: 31 Days to a Healthier Lifestyle. 1997 by The American Dietetic Association.
All rights reserved . Except for brief passages for review purposes, no part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means-electronic, photocopying, recording, or otherwise-without the prior written permission of Chronimed Publishing.
Library of Congress Cataloging-in-Publication Data
Monthly nutrition companion / The American Dietetic Association
p. cm.
Includes index.
$6.95
ISBN:978-0-471-34688-3
Edited by: Jeff Braun
Cover Design: Terry Dugan Design
Text Design Production: David Enyeart
Illustrations: Neverne Covington
Art/Production Manager: Claire Lewis
Printed in the United States of America
Published by
Chronimed Publishing
P.O. Box 59032
Minneapolis, MN 55459-0032
10 9 8 7 6 5 4 3 2
Notice: Consult a Health Care Professional
Because individual cases and needs vary, readers are advised to seek the guidance of a licensed physician, registered dietitian, or other health care professional before making changes in their health care regimens. This book is intended for informational purposes only and is not for use as an alternative to appropriate medical care. While every effort has been made to ensure that the information is the most current available, new research findings, being released with increasing frequency, may invalidate some data.

Monthly Nutrition Companion
31 Days to a Healthier Lifestyle
Written for The American
Dietetic Association by
Roberta Larson Duyff, MS, RD, CFCS
Duyff Associates
St. Louis, Missouri
The American Dietetic Association
Reviewers:
Sharon C. Denny, MS, RD
National Center for Nutrition and Dietetics
Chicago, Illinois
Mindy Hermann, MBA, RD
The Hermann Group
Mt. Kisko, New York
Lisa Stollman, MA, RD
Preventive Nutrition Services
Northport, New York
Technical Editor:
Betsy Hornick, MS, RD
The American Dietetic Association
Chicago, Illinois
THE AMERICAN DIETETIC ASSOCIATION is the largest group of food and nutrition professionals in the world. As the advocate of the profession, the ADA serves the public by promoting optimal nutrition, health, and well-being.
To learn more about nutrition or obtain a referral to an RD in your area, call the ADA/National Center for Nutrition and Dietetics Hot Line at (800) 366-1655. Visit ADA on the World Wide Web at http://eatright.org .
Table of Contents
Chapter 1: Personally Yours
Fit for Change
Chapter 2: All About You
Rate Your Plate
Get in Touch
Check Your Weight
Figure Your Waist-to-Hip Ratio
Rate Your Gait
Consider Change
Chapter 3: Eating for Fitness!
Pyramid Your Way to Healthful Eating
Your Foods - Where Do They Fit?
Sizing It All Up
Fluid Assets
Chapter 4: Making Your Best Moves
Get Moving: For Health-Smart Reasons!
How to Get Moving
Chapter 5: Charting Your Course
Build Your Pyramid for Fitness
Get Smart, Get Set, Get Moving!
Stepping to Fitness: Your Personal Goals and Action Plans
Chapter 6: Your Day-by-Day Companion
When You Need to Know More
About Some Nutrients in Food
Sorting the Fat, Saturated Fat, and Cholesterol, Too
Vitamin A: Good Picks
Vitamin C: Not Just From Citrus!
Calcium: How Much in Food?
Iron... From Many Sources
Food s Fiber Factor
Sodium: In Which Foods?
Healthy Weight - For You!
In the Mood for Food!
How to Get Sound Advice About Healthful Eating
Index
Chapter One
Personally Yours
Whatever Your Personal Health Goals, the Monthly Nutrition Companion can help you apply nutrition basics to your lifestyle- one step at a time. Healthful eating and an active lifestyle are both fundamental to your overall health and well-being. In fact, wise food choices and physical activity are partners in promoting fitness.
What does it mean to be fit? Being fit is more than just being free of disease or physically fit. Think of fitness as your optimal good health: physical, emotional, and mental. Being fit gives you a better chance for a higher quality of life, more stamina, a positive outlook-perhaps a longer life, too.
Keeping fit also reduces your risk for many of today s health problems. Heart disease, cancer, and diabetes, for example, are related to food choices and personal lifestyles. Although not addressed in this book, heredity and other lifestyle choices-for example, adequate rest, stress management, not smoking, regular medical checkups, adequate health care, among others-promote your overall health, too. Consider the whole picture as you step toward fitness.
Decisions you can control over a lifetime can promote your health-and quality of life. The sooner you start, the better!
Fit for Change
Where are you on the fitness continuum? You may already know that you need to cut back on calories, fat (especially saturated fat), cholesterol, or sodium. Or you may want to eat more complex carbohydrates, fiber, or certain vitamins and minerals. Or maybe over-coming a sedentary lifestyle is your challenge. No matter where you are now, you can benefit by charting your course toward achieving overall fitness.
Gradual changes for health are often easier and more effective in the long run than jumping in with leaps and bounds. So take it one month at a time-in fact, one day at a time.
Start by tracking your eating pattern and your physical activities over the next month. We ve provided a month s worth of nutrition and activity record forms to chart your progress (see page 39). One month is long enough to see some results, but not too long to feel tedious. Use this day-by-day Monthly Nutrition Companion to help you...
Become more aware of your personal eating and physical activity habits.
Set short- and long-term fitness goals. And personalize a step-by-step action plan for healthful eating and physical activity.
Monitor your weekly progress toward your goals and action plans for the month. Plus, spot your problem areas.
Learn and acquire eating and physical activity habits that you can live with-for a lifetime of good health!
Keep in mind that change may require some re-training. But, if you re motivated to live healthier, your investment of time and effort, as well as your personal motivation, will pay off!
Chapter Two
All About You
Ready to Step Toward Fitness? First, take a closer look at yourself-your current food decisions and your lifestyle.
Rate Your Plate
Think about your typical eating pattern and food decisions. Do you...

Usually
Sometimes
Never
1. Consider nutrition when you make food choices?

2. Try to eat regular meals (including breakfast), rather than skip or skimp on some?

3. Choose nutritious snacks?

4. Try to eat a variety of foods?

5. Include new-to-you foods in meals and snacks?

6. Try to balance your energy (calorie) intake with your physical activity?

Now for the Details. Do You...
7. Eat at least 6 servings* of grain products daily?

8. Eat at least 3 servings* of vegetables daily?

9. Eat at least 2 servings* of fruits daily?

10. Consume at least 2 servings* of milk, yogurt, or cheese daily?

11. Eat 2 servings* of meat, poultry, fish, beans, eggs, or nuts daily?

12. Go easy on higher-fat foods?

13. Go easy on sweets?

14. Drink 8 or more cups of fluids daily?

15. Limit alcoholic beverages (no more than 1 daily for a woman or 2 for a man)?

* Serving sizes vary depending on the food and food group, See pages 18 to 24 for specific examples.
Score yourself: 2 points for usually, 1 point for sometimes, and 0 points for never.
__________
If you scored:
24 to 30 points -Healthful eating seems to be your fitness habit already. Still, look for ways to stick to a healthful eating plan-and to make a good thing even better.
16 to 23 points -You re on track. A few easy changes could help you make your overall eating plan healthier.
9 to 15 points -Sometimes you eat smart-but not often enough to be your fitness best. What might be your first steps to healthier eating?
0 to 8 points -For your good health, you re wise to rethink your overall eating style. Take it gradually-step by step!
Whatever your score, make moves for healthful eating. Gradually turn your nevers into sometimes and your sometimes into usually.
Get in Touch
Consider: Why you eat what you do: when, where, and how? Do you...
(Check all that apply.)
1. Eat when you feel...?
bored
angry
hungry
(other) ___________
stressed
lonely
excited

*Serving sizes vary depending on the food and food group. See pages 18 to 24 for specific examples.
2. Eat when you are...?
relaxing
socializing with others
(other) __________
watching TV
trying not to smoke
3. Eat meals and snacks in your...?
kitchen
family room
deck/patio
(other) __________
dining room
bedroom
car
4. Typically eat...?
breakfast
dinner
many mini meals
lunch
snack
5. Have an uncontrollable urge for some foods?
yes
no
If yes, jot down what typically triggers you to eat certain foods.

6. Let any obstacles get in the way of healthful eating?
busy schedule
habit
cost
conflicting or lack of or lack of information
(other) __________
not enough energy or motivation
inconvenience
don t want to give up taste
no willpower
7. Buy meals away from home?
yes
no
If yes, how often in a typical week? _____________ Where?
quickservice (fast food) places
buffets/all-you-can-eat restaurants
table service restaurants
delis/cafeterias
sweet or dessert shops/coffee bars
supermarket takeouts
For the previous questions, there are no right or wrong answers. Instead, they get you in touch with your eating style. And they help you set your action plans for healthful eating.
Check Your Weight
W