Health & Nutrition
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All About Health and Nutrition

Learn about the following issues related to your Health and Nutrition.
Recipes Get Moving! - Adding Activity to Your Life Nutrition and Health Tips Cooking Substitions for Lower Fat and Calories Food Pyramid Interesting Nutrition Sites Calcium

Recipes

New Recipes that have been added:

Bob's Favorite Lasagna: One of Dad's Favorites!!
Grandma Lang's Bunket: Here it is!! Grandma's Bunket recipe! Thanks to Dad for putting it together!
Cila's Banana Bread: A really great banana bread recipe.
Cila's Carrot Cake: Similar to the Banana Bread, this is another "Cila Special"!

Recipes from Our Friends and Family!

Egg Nog: This is a great light version. Drink it all year long!!!
Frozen Banana: A great healthy snack and gives you a taste of chocolate!!
Crispy Wonton Chips: This is a GREAT crispy snack and very easy to make!!!
Rice Crust Pizza: A really tasty healthy dinner!!
Party Snack Mix: This is a really great low-calorie, low-fat snack mix.

Get Moving!!!

Adding physical activity to your day will make you feel better, improve your health and burn calories.

Walk around while you are on the phone
Take advantage of walking up the stairs as often as possible. Instead of "piling" things up on the stairs, bring them up right away.
Park far away when you go to the store.
Try to stretch or move around at least every hour
When cooking and waiting for "the water to boil" do some stretching or use cans as weights.
Turn on music during the day. You will be surprised how much it will get you moving!
Get a puppy! ... right Eileen!!!

Nutrition and Health Tips

Portion Control: Control your portions by purchasing individual snack sizes of foods. You can by little boxes of raisins, little packages of potato chips and cereal. It is helpful to buy individual sizes of ice cream bars and that way you get a little treat without eating the entire carton.
Create Your Portions: Measure "Pre-made" portions of your favorite foods ahead of time so that when you want it you can select it and know the amount. For example, measure out a serving of nuts (a small handfull) and wrap in a little package. In that way, you won't be opening the big jar of nuts.
Salad Dressing: Instead of pouring salad dressing on your salad, keep it on the side and dip your fork in it before you take a bite. The greens stay fresher and crisper and you still taste the dressing in every bite, but you use less dressing and less fat.

Cooking Substitions for Lower Fat and Calories

Use vegetable oil instead of solid shortening, margarine and butter whenever possible.
Replace whole milk with low-fat or skim milk in puddings, soups and baked products.
Substitute plain low-fat yogurt or blender-whipped low-fat cottage cheese for sour cream or mayonnaise.
Try substituting egg whites in recipes calling for whole eggs. Use two egg whites in place of one whole egg in muffins, cookies and puddings.
When baking breads, cakes and cookies, substitute applesauce for oil or buter. The richness of the applesauce makes up for the lack of fat.

Nutrition Information

The Food Pyramid

I know ... it seems that the food pyramid was something you learned as a kid and it doesn't really seem as important now. But, actually following the food pyramid is probably the best "diet" you can have!!!

Basic Food Pyramid Recommendations

Food Group Number of Servings Example Food and Serving Size

Bread, Cereal, Rice & Pasta Group 6 to 11 Bread - 1 Slice
Ready to eat
Ready-to-eat cereal - 1 Ounce Cooked Cereal - 1/2 cup cooked (note: 1/2 cup uncooked oatmeal = 1 cup cooked and 2 servings
Cooked Pasta or Rice - 1/2 cup cooked
Crackers - 5-6 small crackers

Vegetable Group 3 to 5 Raw leafy vegetables - 1 cup
Chopped Raw Vegetables - 1/2 cup chopped
Cooked Chopped Vegetables - 1/2 cup
Vegetable Juice - 1/4 cup

Fruit Group 2 to 4 Fresh Fruit - 1 medium piece (apple, banana, orange, peach
Cooked or Canned Chopped Fruit - 1/2 cup
Fruit Juice - 1/2 cup

Milk, Yogurt & Cheese Group 2 to 3 Milk - 1 Cup (whole, part-skim and skim)
Yogurt - 1 cup
Natural Cheese - 1/2 ounce
Processed Cheese - 2 ounces

Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group 2 to 3 Cooked Lean Meat - 2 to 3 ounces
Cooked Fish - 2 to 3 ounces
Cooked lean poultry - 2 to 3 ounces
Dry Beans - 1/2 cup cooked
Egg - 1
Peanut Butter - 2 Tablespoons
Nuts or Seeds - 1/3 cup

Fats, Oils, Sweets Group Use Sparingly no specific amount - very little

Sample Food Plan for a Day

	1,600 calories For many sedentary women and some older adults	2,200 calories* Most children, teenage girls, active women and many sedentary men	2,800 calories Teenage boys, many active men and some very active women
Bread Group	6	9	11
Fruit Group	2	3	4
Vegetable Group	3	4	5
Milk Group	2-3**	2-3**	2-3**
Meat Group	5 ounces	6 ounces	7 ounces

*Pregnancy and breast feeding may require more calories. **Women who are pregnant or breast feeding, teenagers, and young adults to age 24 need three servings

Interesting Sites

Prevention's Web Site: An interesting site with lots of information on weight management and health issues.
Prevention's Daily Meal Planner: A neat site that lets you specify your target weight and your goal weight. It will tell you how many calories you should eat to accomplish your goal. It then lets you select foods for each meal and it will add up the calories. It's fun to play with but limiting on what it can do.
International Food Information Council's Web page on the Food Pyramid: Provide information about the Food Pyramid
USDA Center For Nutrition Policy and Promotion: A pretty neat site. Lets you see how your diet compares with the USDA's recommendations. You need to log in to the healthy eating index and enter what you ate for the previous 24 hours. It will then tell you the calorie, fat and nutrient totals and show how it stacks up against the food pyramid. Note: it is a bit cumbersome to enter your food but it is fun to play with.
The National Wormen's Health Information Center: Women's health issues; Women's health issues; American Dietetic Association's Website. Great site!!! Lots of good information.; Information on Nutrition.; Information on Nutrition.

Food Group	Number of Servings	Example Food and Serving Size
Bread, Cereal, Rice & Pasta Group	6 to 11	Bread - 1 Slice Ready to eat Ready-to-eat cereal - 1 Ounce Cooked Cereal - 1/2 cup cooked (note: 1/2 cup uncooked oatmeal = 1 cup cooked and 2 servings Cooked Pasta or Rice - 1/2 cup cooked Crackers - 5-6 small crackers
Vegetable Group	3 to 5	Raw leafy vegetables - 1 cup Chopped Raw Vegetables - 1/2 cup chopped Cooked Chopped Vegetables - 1/2 cup Vegetable Juice - 1/4 cup
Fruit Group	2 to 4	Fresh Fruit - 1 medium piece (apple, banana, orange, peach Cooked or Canned Chopped Fruit - 1/2 cup Fruit Juice - 1/2 cup
Milk, Yogurt & Cheese Group	2 to 3	Milk - 1 Cup (whole, part-skim and skim) Yogurt - 1 cup Natural Cheese - 1/2 ounce Processed Cheese - 2 ounces
Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group	2 to 3	Cooked Lean Meat - 2 to 3 ounces Cooked Fish - 2 to 3 ounces Cooked lean poultry - 2 to 3 ounces Dry Beans - 1/2 cup cooked Egg - 1 Peanut Butter - 2 Tablespoons Nuts or Seeds - 1/3 cup
Fats, Oils, Sweets Group	Use Sparingly	no specific amount - very little