November Nutrition Flyer
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Low-Calorie Starters: Low calorie first courses, such as broth-based soups and sal- ads (with low-fat dressing) can make you less hungry and lower total caloric intake. Eat Whole fruits and Vegetables: Fruits and vegetables pack lots of water and fiber, so you can have more volume and feel full while consuming fewer calories. Fill Up On Fiber: Increasing fiber makes you feel more full and leads to you eating fewer calories. Fiber, both insoluble and soluble, works in the following ways to pro- mote weight loss: displacing other calories from the diet; increasing chewing, which activates brain-satiety mechanisms; ex- panding in the stomach and intestine; and slowing and reducing nutrient absorption. Portion Sizes: Portion sizes can signifi- cantly affect total calorie intake. Choose high-quality food, reasonable portion sizes, and pause and stop eating when you don’t feel hungry, not when you’re “stuffed”. Don’t Skip Breakfast: Research has shown that people who skip breakfast tend to weigh more and make up for the calories later in the day. Skipping breakfast slows metabolism and creates cravings later on. Incorporate Physical Activity: Physical ac- tivity helps to preserve lean tissue during weight loss and boosts your metabolism. http://www.todaysdietitian.com/newarchives /040609p28.shtml Lower your thermostat temp in winter; raise it in the summer. Turn off lights and electronics when you leave. Re-use your water bot- tle at least once. Avoid buying plastics. Unplug your cell-phone charger when not in use. Recycle magazines and newspapers. Car pool when going shopping. Ride a bike, walk, run or jog. Stop junk mail by going to: www.greendimes.com Fluids: 2 hours prior to exercise 14 to 22 ounces of fluid should be consumed; while exercising, 6-12 ounces every 15-20 minutes as tolerated; following exercise 16-24 fl. Oz. for each lb. lost during exercise. Fat: Fat shouldn’t be restricted below 15%; compared to eating 20- 25% fat, no exercise advantage is found by eating very low fat diet. Protein: 1.2-1.4 gm/kg body weight endurance athletes and 1.6-1.7 gm/kg body weight for strength training. http://www.dietitians. ca/news/downloads/s ports_nutrition_positio n2000.pdf Great American Smoke out (PEP talk) Visit website for dates
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November LSW Nutrition Newsletter
Transcript of November Nutrition Flyer
Low-Calorie Starters: Low calorie first courses, such as broth-based soups and sal-ads (with low-fat dressing) can make you less hungry and lower total caloric intake.
Eat Whole fruits and Vegetables: Fruits and vegetables pack lots of water and fiber, so you can have more volume and feel full while consuming fewer calories.
Fill Up On Fiber: Increasing fiber makes you feel more full and leads to you eating fewer calories. Fiber, both insoluble and soluble, works in the following ways to pro-mote weight loss: displacing other calories from the diet; increasing chewing, which activates brain-satiety mechanisms; ex-panding in the stomach and intestine; and slowing and reducing nutrient absorption.
Portion Sizes: Portion sizes can signifi-cantly affect total calorie intake. Choose high-quality food, reasonable portion sizes, and pause and stop eating when you don’t feel hungry, not when you’re “stuffed”.
Don’t Skip Breakfast: Research has shown that people who skip breakfast tend to weigh more and make up for the calories later in the day. Skipping breakfast slows metabolism and creates cravings later on.
Incorporate Physical Activity: Physical ac-tivity helps to preserve lean tissue during weight loss and boosts your metabolism.
http://www.todaysdietitian.com/newarchives/040609p28.shtml
Lower your thermostat temp in winter; raise it in the summer.
Turn off lights and electronics when you leave.
Re-use your water bot-tle at least once.
Avoid buying plastics.
Unplug your cell-phone charger when not in use.
Recycle magazines and newspapers.
Car pool when going shopping.
Ride a bike, walk, run or jog.
Stop junk mail by going to: www.greendimes.com
Fluids: 2 hours prior to exercise 14 to 22 ounces of fluid should be consumed; while exercising, 6-12 ounces every 15-20 minutes as tolerated; following exercise 16-24 fl. Oz. for each lb. lost during exercise.
Fat: Fat shouldn’t be restricted below 15%; compared to eating 20-25% fat, no exercise advantage is found by eating very low fat diet.
Protein: 1.2-1.4 gm/kg body weight endurance athletes and 1.6-1.7 gm/kg body weight for strength training.
http://www.dietitians.ca/news/downloads/sports_nutrition_position2000.pdf
Great American Smoke out (PEP talk)
Visit website for dates
