How to Read a Food Label

The U.S. Food and Drug Administration has prepared a web page for the public to learn how to read a food label. I encourage you to take advantage of this powerful tool. Learning the ins and outs of the food label will help you make quick, informative, and better food choices. Please follow the link below for more information.

http://www.cfsan.fda.gov/~dms/foodlab.html

Dining out Tips

Tired of leaving a restaurant and feeling like you've just wasted your entire week at the gym? If you follow my tips, you will still enjoy your dining experience out and feel great when you leave.

1. Order from the appetizer menu and order a side salad. Ask them to put the dressing on the side.
2. Drink a glass of milk, water, or have a serving of low-fat/fat free yogurt before you leave the house to go to the restaurant.
3. Ask for a doggy bag at the beginning of the meal. Cut your portion in half and take it home. Being a part of the clean your plate club is over rated.
4. Share an entree with a friend.
5. Always ask for your poultry to be cooked the following ways: steamed, poached, roasted, broiled, boiled, grilled, or baked.
6. If you are a beef eater, choose lean cuts like flank or loin.
7. Ask for your side entrees to be broiled or roasted instead of fried.
8. Beware of the buzz words creamy, buttered, au-gratin, breaded, alfredo, battered, or gravy. These pack a heavy punch in calories.
9. If you must have the 3 layered chocolate cake, ask for extra spoons so your friends can help you out.
10. Drink lots of water during your meal.
11. Avoid the bread bowl on the table. If you must, moderation is key!
12. If you know you will go out to eat tonight, eat smaller meals that normal throughout the day but make sure you are not famished so that by the time dinner time comes along, you suck it up like a sieve.
13. If you feel you might over eat the hors d'oeuvres, don't sit near them!
14. Choose mineral water or diet instead of alcoholic beverages, or at least alternate them slowly.
15. Eat slowly.
16. Try to eat the same portion as you would at home.
17. Choose fish or poultry when you can.
18. Order your baked potato plain. Ask for the extras on the side. Use sparingly.
19. Keep the ground rules of nutrition in mind. Eat a variety of foods in moderate amounts, limit the amount of fat you eat, and be mindful of the amount of salt.
20. Keep in mind that an average fast food meal can run as high as 1000 calories or more.
21. If you are having fast food for one meal, let your other meals that day contain healthier foods, like fruits/vegetables.
22. Limit bacon and sausage.
23. Watch out for words like jumbo, giant, deluxe, biggie-sized, super-sized. Order regular or junior size instead.
24. Skip the croissant or biscuit. Eat your sandwich on a bun, bread, or English muffin.
25. Salads can carry alot of calories. It's all in the dressing.
    
26. Potato and macaroni salads are loaded with fat.
27. Pizza can be a good fast food choice. Go for thin crust always with vegetable toppings. Limit 1-2 slices.
    
28. Watch out for traps. Fat free muffins are normally loaded with sugar. Skinless fried chicken can have as much fat as regular. Chinese food may seem like a healthy choice, but many foods are deep fried, high in fat and sodium.
    
29. Turkey is healthier than ham.
    

Portion Sizes

I apologize for being MIA these past days. I've been crazy busy. Anyhow, I received emails from a few friends with suggestions for topics to blog about. So, here is the first one!

Portion Sizes

1. Cooked pasta or oatmeal = 1/3- 1/2 cup
2. Bread = 1 slice
3. Crackers = 6 squares
4. Bagel = 1/2 whole
5. Pancakes = 1 (4 inches across, 1/4 inch thick)
6. Pita = 1/2 of a 6 inch whole
7. Corn or flour tortilla (6 inch across) = 1
8. Couscous = 1/3 cup
9. Cooked rice = 1/3 cup
10. Grits = 1/2 cup
11. Baked beans = 1/3 cup
12. Corn kernels = 1/2 cup
13. Corn on the cob = 1/2 large
14. Plantain = 1/2 cup
15. Potato baked with skin = 1/4 large (3 ozs)
16. Mashed potato = 1/2 cup
17. Hummus = 1/3 cup
18. Snack chips (potato or tortilla) = 9-13 pieces
19. Dried fruit = 1/4 cup
20. Mixed berries, cherries, or cubed cantelope = 1 cup
21. 100% fruit juice = 1/2 cup
22. Pear, or banana = 1 small
23. Apple or orange = 1 small (about the size of a tennis ball)
24. Cooked carrots = 1/2 cup
25. Raw leafy vegetables = 2 cups
26. Raw vegetables, chopped = 1 cup
27. Chopped, cooked or canned vegetables = 1/2 cup
28. Grapes = 17 count
29. Low-fat cheddar cheese = 2 oz or the size of 2 dominoes
30. Low-fat or fat free milk or yogurt = 1 cup
31. Part-skim mozarella cheese = 1 1/2 oz or about 1/3 cup shredded
32. Cooked fish or chicken breast = 3 oz or the size of a deck of cards
33. Cooked lean meat = 1 1/2 oz (half of a deck of cards)
34. Cooked beans or lentils = 1/2 cup or about the size of an ice cream scoop
35. Egg = 1 medium
    
36. Angel food cake = 2 oz (about 1/12 cake)
37. Brownie small, unfrosted = 2 inch square
    
38. Cake frosted = 2 inch square
    
39. Doughnut, glazed = 3 3/4 inch across (2 oz)
    
40. Fruit spread = 1 1/2 Tbsp
    
41. Honey = 1 Tbsp
    
42. Ice cream = 1/2 cup
    
43. Jam or jelly regular = 1 Tbsp
    
44. Spaghetti sauce or pasta sauce, canned = 1/2 cup

Use a smaller plate every time u eat and drink a glass of water at each meal....I promise, you will be better able to control your portions.

All in moderation

Portion control is a useful tool to help you maintain a healthy weight. If you replace high calorie foods with low calorie ones (fruits/vegetables), you'll get the nutrients you need, feel satisfied and reduce the number of calories you consume.

Happy RD Day!

Happy RD Day to all registered dietitians! Celebrating 40 years of the RD credential!

The American Dietetic Association (ADA) has been invited –- representing all members of our Association -– to ring the Opening Bell for the NASDAQ stock exchange, the largest electronic equities exchange in the United States, on Thursday, March 12, in recognition of National Nutrition Month and Registered Dietitian Day. The president of the ADA will be joined by a number of ADA members who live in the New York area, and he will deliver some short remarks prior to officially starting the NASADAQ trading day.

The president of the American Dietetic Association will talk about the great work members of the ADA do in health care, foodservice operations, worksite wellness programs, client and patient counseling, scientific research and more. He will highlight our members’ involvement in National Nutrition Month activities throughout the country; and he will promote Registered Dietitian Day, recognizing RDs’ contributions in workplaces and communities and our dedication to optimizing the nation’s health through food and nutrition.

The NASDAQ Opening Bell ceremony is broadcast live at 9:15 a.m. Eastern Time on CNBC and C-SPAN, and on NASDAQ’s Web site at:
http://www.nasdaq.com/about/marketsitetowervideo.asx
The ceremony is broadcast live and is not archived, so it is important to watch it in real time.

The ceremony is also broadcast on video screens in Times Square; ADA’s name and logo will be on NASDAQ’s Times Square tower all day Thursday with the message “The Stock Exchange Welcomes the American Dietetic Association.”

Finally!

Maybe the word chronic won't mean much in the future!

http://news.yahoo.com/s/mcclatchy/20090307/sc_mcclatchy/3183224;_ylt=Amh4JR4VopttAq6FNkJ2eKnVJRIF

Building Stronger Bones: Running or Resistance Exercise

I thought this article was quite interesting.

http://www.sciencedaily.com/releases/2009/02/090227080005.htm

Keep Healthy During These Economically Hard Times

These days it seems like our hopes and dreams for fitness/health are slipping away and even harder to attain. During these economically hard times, we have more time but less money. Fast food seems like a decent option: it's fast, easy, convenient, and most important, CHEAP--but not at the expense of our waistlines. The truth is, staying fit during these times is not impossible. With a little bit of ingenuity and minimal effort, your body will thank you.


Nutrition:

• Farmer's markets are a great find. Produce is cheaper especially since you don't have to pay for extra overhead as you would at a supermarket
• Choose fruits/vegetables in season
• Buy in bulk especially non-perishables and meat. You pay less per pound each time and storage is not a hassle. Portion bulk packages into freezer bags for easy thawing/cooking. Remember to avoid buying meat that is already season. They are usually way more expensive. Season it yourself!
  
• Look out for sales. We don't realize how much money you can save by looking out for sales. Coupons are a great way to take advantage of good deals. Coupon Suzy, I have found, is quite helpful.
• Keep the pasta/rice/potato to a reasonable portion. Not because they are cheap means they should make up most of your plate. Try frozen/canned (low-sodium) vegetable options for a good side if you simply can't afford fresh.
• The truth of the matter is, eating fresh foods is not as expensive as you think. Try buying produce by the bag instead of individually. You will always get a better price.
• Plan your meals for the week and try to incorporate similar fresh ingredients in another meal for that week.
  
• Buy less processed foods and your bill will go down! For instance, instead of buying parboiled boxed rice, buy bags of raw rice.
  
• Buy store brands when appropriate. Usually, they are just as good and cost way less.
• There is no need to go to Starbucks for coffee! Make it yourself! (trust me, this is not a sin... smile). Not only will you save yourself money but you control the calories!
  
• Sometimes, replace the meat in your meals with other protein foods such as eggs or beans
• Filter your own tap water! Not only will you save money but you will be help save the environment.
• Instead of buying 100 calorie snacks, buy a big bag and portion it yourself in a baggie
• Experiment in the kitchen and make a date out of it rather than eating out!
  

Physical Activity

• Take advantage of the extra time on your hands if you are unemployed and get moving!
• Walk to the grocery store if it's not too far away
• Park as far as you can from your destination
• Climb the stairs for 15 minutes during your lunch break (you can burn up to 150 calories in 15 minutes)
• Avoid the elevators and take the stairs. Burn calories, not electricity!
• Walk, walk, walk and enjoy nature. Mix it up with a little jogging here and there
• Do laundry lifts! I know this sounds funny but I promise your arms will thank you. Hold the basket above your head, lift and lower.
• While your doing dishes, do some calf raises. Step to your toes and down again. Repeat.
• Put on your favorite music and dance in your living room with your hubby or by yourself.