You Are What You Eat Mary Brewer RD Carilion Roanoke Memorial Hospital. Dietary Guidelines for Americans 2005. The Dietary Guidelines for Americans , 2005, gives science-based advice on food and physical activity choices for health.
Mary Brewer RD
Carilion Roanoke Memorial Hospital
What is a "Healthy Diet"?The Dietary Guidelines describe a healthy diet as one that
(Source: Weight Control Information Network: National Institute of Diabetes and Digestive and Kidney Diseases)
(This figure represents consumer dollars spent in the early 1990’s on all efforts at weight loss or weight maintenance including low-calorie foods, artificially sweetened products such as diet sodas, and memberships to commercial weight-loss centers.)
A 24-ounce regular soft drink has 280 calories.
If you cut one of those from your diet every day and didn’t change anything else, you’d lose 30 pounds in a year.
Hardee’s Sausage Biscuit
36 grams fat
1,400 mg Na
McDonald’s Double Quarter Pounder w/cheese
47 grams fat
1,440 mg Na
McDonald’s Crispy Chicken Caesar Salad
310 calories (WITHOUT dressing)
16 grams fat
890 mg Na
Burger King Enormous Omelet Sandwich
46 grams fat
1,950 mg Na
Burger King Whopper with Cheese
49 grams fat
1,450 mg Na
1. Do you eat when you're not hungry? 2. Do you go on eating binges for no apparent reason? 3. Do you have feelings of guilt and remorse after overeating? 4. Do you give too much time and thought to food? 5. Do you look forward with pleasure and anticipation to the time when you can eat alone? 6. Do you plan these secret binges ahead of time? 7. Do you eat sensibly before others and make up for it alone? 8. Is your weight affecting the way you live your life? 9. Have you tried to diet for a week (or longer), only to fall short of your goal? 10. .Do you resent others telling you to "use a little willpower" to stop overeating? 11. Despite evidence to the contrary, have you continued to assert that you can diet "on your own“ whenever you wish? 12. Do you crave to eat at a definite time, day or night, other than mealtime? 13. Do you eat to escape from worries or trouble? 14. Have you ever been treated for obesity or a food-related condition? 15. Does your eating behavior make you or others unhappy?
Many recipes and comments by people who have tried them, easily organized into categories.
Reliable vegetarian nutrition information by Registered Dietitians and Ph.Ds.
Thousands of low-fat and fat-free recipes.
Note: Calcium-fortified orange juice and soy milk are excellent non-dairy sources of calcium.
an ice cream scoop
6. Include a green salad with dinner every night. Add shredded red cabbage, carrots or spinach for color.
7. Include chopped vegetables in pasta sauce or lasagna.
8. Order a veggie pizza with toppings like mushrooms, green peppers, and onions, and ask for extra veggies.
9. Include cooked dry beans or peas in flavorful mixed dishes, such as chili or minestrone soup.
10. Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.