Healthy Diet Healthy Diet
What are the keys to a healthy diet?
Your daily diet and physical activity are very important to your health. They are important for how you feel today and how you will feel in the future. The three keys to a healthy diet are:
• Make smart choices from every food group: fruits, vegetables, grains, milk products, meat (or other protein-rich foods), and fats.
• Find a balance between how much food you eat and how much physical activity you have.
• Get the most nutrition out of your calories.
What foods do I need?
The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient-packed foods every day. Just be sure to stay within your daily calorie needs. A healthy eating plan is one that:
• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
• Includes poultry, fish, soy protein, beans, eggs, nuts, and lean meats if you choose to include meat in your diet.
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
Fruits
Eat a variety of fruits--whether fresh, frozen, canned, or dried--rather than fruit juice for most of your fruit choices. (Fruit juice is higher in calories and sugar and does not have as much fiber as whole fruits.) A good goal is to have at least 3 servings of fruit each day (for example, 1 small banana, 1 large orange, and 1/4 cup of dried apricots).
Vegetables
Choose from a variety of vegetables. Try to eat at least 2 and 1/2 cups a day. Eat:
• more green vegetables, such as broccoli, cabbage, and dark leafy greens
• more yellow, orange, and red vegetables, such as peppers, tomatoes, carrots, sweet potatoes, pumpkin, and squash.
Whole Grains
Make sure that half of the grains you eat are whole grains. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of cereal, or a half cup of cooked rice or pasta. Look for products that list whole grains or whole wheat as one of the first ingredients.
Whole grains are good sources of fiber and other important nutrients. As well as helping to prevent constipation, fiber can slow sugar absorption and help lower cholesterol levels. You should try to have 14 grams of fiber for every 1000 calories in your diet. Whole-grain sources of fiber are whole wheat, bran, whole rye, oats and oatmeal, whole-grain corn, and brown or wild rice. Other good sources of fiber are flax seeds, nuts, vegetables, fruits, and beans.
Milk products
Get 3 cups of low-fat or fat-free milk--or an equivalent amount of low-fat yogurt or low-fat cheese (1 and 1/2 ounces of cheese equals 1 cup of milk)--every day. If you don't or cannot drink milk, choose lactose-free milk products or calcium-fortified foods and beverages.
Protein
Choose lean meats and poultry. Bake, broil, or grill the meats instead of frying them. Get some of your protein from other foods, such as fish, beans, peas, nuts, and seeds. Try to use meat as a side dish rather than a main course. You can decrease the amount of meat you eat by including it in a casserole or stew, using the meat as a flavoring for the main dish.
It is possible to have a healthy diet without eating meat. Vegetarians do need to make sure to eat a variety of nonmeat proteins every day and to get enough iron and zinc. Beans and peas, such as kidney, garbanzo, navy, and pinto beans; lentils; and split peas, are an excellent source of nonmeat protein and iron. They add variety, flavor, and fiber to your diet.
Healthy Fats
Very low fat diets are no longer recommended. Fats should make up 25 to 35% of daily calories. Most of the fats you eat should be healthy, polyunsaturated and monounsaturated fats, such as canola, olive, peanut, soybean, corn, and flaxseed oil. When you buy foods such as margarine, mayonnaise, and salad dressings to add to foods, look for products made with these healthy oils and no trans fats. Three to 6 daily servings of added fat are recommended. One serving equals 1 teaspoon of oil or 1 tablespoon of a reduced-fat product. You don't have to use added fats to include healthy fat in your diet. Eating avocado and small portions of nuts (1/4 cup) and seeds (2 tablespoons) and having fatty fish a few times a week is a good way to get these fats without adding too many extra calories.
The foods to limit
Some foods contain very little nutritional value or have ingredients that can cause disease. Eating healthy doesn't mean giving up all sweets, salt, and snacks. It means viewing such foods as a treat, eating them in small portions and less often. You should limit saturated fats, trans fats, cholesterol, sodium, and added sugars in your diet. Reading the Nutrition Facts label on foods can help you do this.
Unhealthy Fats
Avoid foods high in saturated fats, trans fats, and cholesterol to help reduce the risk of heart disease. Examples of foods that contain saturated fat include butter, cheese, and other whole-milk products; the fats in meat and poultry skin; and tropical oils such as coconut and palm oil. Some margarines, shortening, and many packaged convenience, snack, and fast foods contain trans, or hydrogenated, fats. Saturated fats should make up no more than 7% of your daily calories and you should have as little trans fat as possible. Cholesterol is a substance found in animal products such as meat, eggs, dairy products, and baked goods made with eggs and milk. You should have no more than 300 mg (milligrams) of cholesterol per day.
Salt
Choose and prepare foods and beverages with little salt (sodium). An average healthy person should have at least 500 mg (milligrams) of sodium a day but no more than 2300 mg a day. Research shows that eating less than 2300 milligrams of sodium (about 1 tsp of salt) per day may reduce the risk of high blood pressure. Most of the sodium people eat comes from processed and fast foods, not from the salt shaker. Taste food before you add salt to it at the table. Try adding other spices or herbs to the foods you cook and eat instead of salt. Also look for foods high in potassium, which counteracts some of sodium's effects on blood pressure.
Sugars
Choose foods and beverages low in added sugars. Sugars supply a lot of calories with few, if any, nutrients. Read the ingredient list for packaged foods and make sure that added sugars are not one of the first few ingredients. Some names for added sugars are high fructose corn syrup, sucrose, glucose, corn syrup, corn sweetener, maple syrup, and fructose.
Alcohol
If you choose to drink alcohol, do so in moderation. Moderate drinking means up to 1 drink a day for women and up to 2 drinks for men. A drink equals 12 ounces of regular beer, 5 ounces of wine, or 1 and 1/2 ounces of 80-proof distilled spirits. Remember that alcoholic beverages have calories but are low in nutritional value. Generally, anything more than moderate drinking can be harmful to your health. Some people, or people in certain situations, should not drink at all.
Read the Nutrition Facts Label
Most packaged foods have a Nutrition Facts label, which includes a % Daily Value (DV) section. Use this tool to make healthy food choices quickly and easily. If a serving of a food provides 5% DV or less of a nutrient, it is considered low in that nutrient and 20% DV or more is considered high. Try these tips:
• Keep these low: saturated fats, trans fats, cholesterol, and sodium.
• Get enough of these: potassium, fiber, vitamins A and C, calcium, and iron.
Look at the serving size listed on the label and think about how many servings you are actually eating. If you double the servings you eat, you double the calories and nutrients, including the % DVs. Look at the calories on the label and compare them with the nutrients you are also getting to decide whether the food is worth eating. Remember that when one serving of a single food item has over 400 calories per serving, it is high in calories.
Pay attention to the calories in your diet
Calories are a way to measure the energy value of food. Your body burns calories to use for basic body functions. There is a right number of calories for you to eat each day. This number depends on your age, activity level, and whether you are trying to gain, maintain, or lose weight. You could get all the calories you need from a few high-calorie items, but chances are you won't get all of the vitamins and nutrients your body needs to be healthy. Choose the most nutritionally rich foods you can from each food group each day: foods packed with vitamins, minerals, fiber, and other nutrients but lower in calories. Pick foods like fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products more often.
If you eat 100 more food calories a day than you burn, you will gain about 1 pound in a month. That's about 10 pounds in a year. The bottom line is that, if you want to maintain your weight, the number of calories you eat every day should equal the number of calories you burn. If you want to lose weight, you need to eat fewer calories and increase your physical activity.
Be physically active.
Regular physical activity is important for your overall health and fitness. It also helps you control body weight by balancing the calories you take in as food with the calories you burn each day.
• Be physically active for at least 30 minutes most days of the week.
• Increasing the intensity or the amount of time that you are physically active can have even greater health benefits and may be needed to control body weight. About 60 minutes of moderate exercise a day may be needed to prevent weight gain and 90 minutes a day to lose weight. Moderate aerobic exercise is generally defined as requiring the energy it takes to walk 2 miles in 30 minutes. Follow your healthcare provider's recommendations.
More information about healthy eating may be obtained from:
• The Dietary Guidelines for Americans
Web site: http://www.healthierus.gov/dietaryguidelines.
Adapted from "Finding Your Way to a Healthier You," US Department of Health and Human Services, US Department of Agriculture, www.healthierus.gov/dietaryguidelines, Feb. 2005.
Published by RelayHealth.
Last modified: 2009-01-14
Last reviewed: 2008-12-12
This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.
Adult Health Advisor 2009.4 Index
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.

Diabetic Diet Diabetes: Sample Menus and Portions for 1200, 1500, and 1800-Cal. Diets
The menus offered here are sample menus for breakfast, lunch, dinner, and snacks that you can use to help you follow a daily diet of 1200, 1500, or 1800 calories. The portion or serving sizes for starch, fruit, milk, fat, vegetables, and meat on each menu, and in the food lists that follow the menus, have similar amounts of calories, protein, carbohydrate, and fat content. You can trade or substitute foods from each food list for other foods in the same list because they all have a similar nutritional value. For example, you could trade a piece of toast for 1/2 cup of cereal because they both equal 1/2 serving of starch.
The menus below list the number of servings for each food group for a 1,500-calorie daily diet. This 1500-calorie daily meal plan contains an average of 7 servings of starch, 3 servings of fruit, 2 servings of milk, 5 to 6 servings of meat, and 4 servings of fat.
• To change these menus to fit a 1,200-calorie diet, reduce the daily starch group servings by 2. Reduce the meat and fat group servings by 1 each.
• To change these menus to fit a 1,800-calorie diet, increase the starch, fruit, and milk servings by 1 serving each. Increase meat to 6 servings a day. Remember, as you add starches, fruit, and milk servings to the menus, the goal is to not have more than 4 servings of these carbohydrate-based foods at any 1 meal.
Sample menus for 1500-calorie diet

Breakfast Menu 1

Exchange Amount Food Item
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2 starches 1 cup whole-grain cereal
1 milk 1 cup fat-free milk
1 fruit 1/2 banana
Free Free water, coffee, tea
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Breakfast Menu 2

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2 starches 2 slices whole wheat toast
1 fat 1 tablespoon light margarine
1 fruit 1/4 cantaloupe
1 meat 1 egg
or 2 egg whites
or 1/4 cup egg substitute
Free Free water, coffee, tea
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Midmorning Snack
Note: The need to eat a midmorning snack depends on your preference
and blood sugar levels. It is usually OK to move a snack into the
meal preceding it.

Exchange Amount Food Item
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1 milk 1 100-calorie, fat-free or
low-fat yogurt
2 fat (to be used 12 sliced almonds
with menu 1 only)
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Lunch Menu 1 with Sandwich

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2 starches 2 slices whole grain bread
2 to 3 meats 2 to 3 ounces low-salt turkey breast
1 fat 2 tablespoons light mayonnaise
1 fruit 1 cup berries
Free Free lettuce and tomato
Free Free water, coffee, tea, diet drink
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Lunch Menu 2 with Chicken Salad

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1 starch 10 low-fat croutons
1 starch 1 small dinner roll
2 to 3 meats 2 to 3 ounces grilled or baked skinless
chicken slices
2 fats 4 tablespoons light dressing
1 fruit 1 medium apple slices for salad
Free Free salad greens with tomato
Free Free water, coffee, tea, diet drink
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Afternoon Snack*
Note: The need to eat an afternoon snack depends on your preference
and blood sugar levels. It is usually OK to move a snack into the
meal preceding it.

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1 fruit 15 grapes
or 1 orange
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Dinner Menus 1

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2 starches and
2 meats 1 cup chili with beans
Free 2 cups green salad
1 fat 2 tablespoons light dressing
Free Free water, coffee, tea, diet drink
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Dinner Menu 2

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2 starches 2/3 cup cooked rice
2 to 4 meats 2 to 3 ounces skinless chicken breast or fish
1 milk 1 cup fat-free or low-fat milk
1 fat 1 teaspoon olive or canola oil for cooking
Free Free mixed vegetables: broccoli,
cauliflower, and carrots
Free Free water, coffee, tea, or diet drink
-------------------------------------------------------------------


Nighttime Snack*
Note: The need to eat a nighttime snack depends on your preference
and blood sugar levels. It is usually OK to move a snack into the
meal preceding it.

Exchange Amount Food Item
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1 starch 3 cups or light popcorn
3 squares graham crackers
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Food lists
Once you get used to the menu provided, add more variety by making substitutions to your menu using these food lists.
STARCHES
Examples of 1-starch portions (servings) are:
• 1 slice bread
• 1/2 cup cereal
• 1 eight-inch tortilla
• 1/2 hamburger or hot dog bun
• 1/2 cup pasta or 1/3 cup rice
• 3 cups fat-free or low-fat popcorn
• 3 saltine crackers, 3 small graham cracker squares, 6 of most other low-fat crackers
• 1 five-inch pancake or waffle
• 15 to 20 fat-free or baked potato or corn chips.
Starchy vegetables also count as starch portions. Examples of 1-starch portions are:
• 1/2 cup corn kernels or 6-inch cob of corn
• 1/4 large baked or 1/2 cup mashed white potato
• 1/2 cup yam or sweet potato
• 1/2 cup green peas
• 1 cup winter squash.
FRUITS
Examples of 1-fruit portions are:
• 1/3 cup grape juice
• 1/2 cup apple or pineapple juice
• 1/2 cup orange or grapefruit juice
• 1 small apple
• 1 orange or peach
• 1/2 banana
• 1 cup raspberries
• 1/3 of small cantaloupe, or 1 cup cubed cantaloupe
• 1 slice watermelon or 1 and 1/4 cup cubed watermelon
MILK
Examples of 1-milk portions are:
Fat free (0 to 3 grams of fat)
• 1 cup skim or nonfat milk
• 1 cup 1% milk
• 1 cup flavored fat-free yogurt sweetened with sugar substitute
• 1 cup fat-free plain yogurt.
Reduced fat (5 grams of fat)
• 1 cup 2% milk
• 1 cup low-fat flavored yogurt (sweetened with sugar substitute)
• 1 cup buttermilk.
Whole milk (8 grams of fat)
• 1 cup whole milk.
VEGETABLES
One-half cup of cooked vegetables or 1 cup of raw vegetables is a good measure for 1 portion of most vegetables. Nonstarchy vegetables can be eaten without restriction and include, for example, lettuce, spinach, tomato, broccoli, cauliflower, green beans, and cucumbers.
MEAT AND MEAT SUBSTITUTES
Meats are divided into very lean meats, lean meats, medium-fat meats, and high-fat meats. You should try to eat more lean and medium-fat meats and stay away from the high-fat choices.
Very lean meat examples (0 to 1 gram of fat per ounce)
• 1 ounce of white meat chicken or turkey without skin
• 1 ounce of fresh or frozen fish and shellfish (except mackerel and salmon)
• 1 ounce of tuna canned in water
• 1 ounce of fat-free cheese or cottage cheese
• 2 egg whites.
Lean meat examples (2 to 3 grams of fat per ounce)
• 1 ounce of dark meat chicken or turkey without skin
• 1 ounce of lean pork
• 1 ounce of USDA Select or Choice grades of lean beef
• 1 ounce of cheese (3 grams of fat per ounce or less).
Medium-fat meat examples (5 grams of fat per ounce
• 1 ounce of ground beef, most cuts of beef, pork, lamb, or veal
• 1 ounce of cheese (5 grams of fat or less per ounce)
• 1 egg
• 1 ounce of fried fish
• 1 ounce of tuna canned in oil
• 1 ounce of mackerel or salmon.
High-fat meat examples (8 grams or more per ounce)
• 1 ounce of pork sausage
• 2 large spare ribs
• 1 ounce of regular cheese (American, Swiss, cheddar, etc.)
• 1 ounce of lunch meat
• 1 hot dog
• 1 tablespoon of peanut butter.
FATS
Monounsaturated fats and polyunsaturated fats are better for you than saturated or trans fats. Examples of single fat servings are:
Monounsaturated fat
• 1/8 avocado
• 6 almonds
• 1 teaspoon (tsp) of oil (olive, peanut, or canola)
• 2 teaspoon of peanut butter (no trans fats).
Polyunsaturated fat
• 1 teaspoon of margarine
• 1 tablespoon of light margarine
• 1 tablespoon of light mayonnaise
• 1 teaspoon of any vegetable oil except coconut or palm.
Saturated fat
• 1 teaspoon of butter
• 1 strip of bacon
• 2 tablespoon of cream (half and half)
• 1 tablespoon of cream cheese.
FREE FOODS
Examples of free foods are: calorie-free beverages (for example, diet soft drinks, sugar-free Kool-Aid, Crystal Light, coffee, and tea), mustard, sugar-free gelatin.
Written by Terri Murphy, CDE.
Published by RelayHealth.
Last modified: 2009-08-13
Last reviewed: 2009-02-02
This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.
Adult Health Advisor 2009.4 Index
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.

Stretches Stretching:
What is the benefit of stretching?
The main reasons for stretching are to increase your flexibility and reduce your risk for injury. Stretching increases the range of motion of a muscle or joint. Stretching can also improve your circulation, decrease your stress level, and relax your muscles.
When should I stretch?
It's easier to stretch your muscles when they are warm. Five to 10 minutes of walking, bicycling, or jogging in place should be enough to warm them up.
It is best to stretch every day. It is especially important to stretch before and after weightlifting, running, or any other sport. Stretching before an activity improves flexibility and reduces your risk of injury. Stretching after workouts helps to relax the muscles and reduce soreness.
How should I stretch?
There are several ways to stretch, but the safest and most popular method involves static stretching. When you do static stretching, you slowly lengthen your muscle to the point where you feel a mild stretch. You then hold the position for 15 to 30 seconds and then slowly release the stretch. The most important rule to follow for any stretching exercise is that it must not hurt. If you stretch to the point of pain, the muscle will not relax and might get even tighter.
To stretch safely follow these rules:
• Never force a stretch--it should always be pain free.
• Never stretch when your muscles are cold.
• Avoid stretching if you have just injured a muscle or joint and you have swelling or bruising in the area.
• Avoid stretching in the area of a recent fracture.
• Use extra caution if you have osteoporosis or have been using steroid medicine.
What stretches should I do?
For a general stretching program, try to stretch all of the major muscles of the body. If you are getting ready for a certain activity (such as, running, tennis, or walking), make sure you stretch the parts of your body that you will use in that activity.
Basic Stretches
These basic exercises will stretch many of your major muscle groups.
• Pectoralis stretch: Stand in an open doorway or corner with both hands slightly above your head on the door frame or wall. Slowly lean forward until you feel a stretch in the front of your shoulders. Hold 15 to 30 seconds. Repeat 3 times.
• Wrist stretch: Press the back of the hand on your injured side with your other hand to help bend your wrist. Hold for 15 to 30 seconds. Next, stretch the hand back by pressing the fingers in a backward direction. Hold for 15 to 30 seconds. Keep the arm on your injured side straight during this exercise. Do 3 sets.
• Scalene stretch: Sit or stand and clasp both hands behind your back. Lower your left shoulder and tilt your head toward the right until you feel a stretch. Hold this position for 15 to 30 seconds and then come back to the starting position. Then lower your right shoulder and tilt your head toward the left. Hold for 15 to 30 seconds. Repeat 3 times on each side.
• Standing hamstring stretch: Put the heel of one leg on a stool about 15 inches high. Keep your leg straight. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. Make sure you do not roll your shoulders or bend at the waist when doing this. You want to stretch your leg, not your lower back. Hold the stretch for 15 to 30 seconds. Repeat with each leg 3 times.
• Quadriceps stretch: Stand sideways against a wall about an arm's length away from the wall. Facing straight ahead, brace yourself by keeping one hand against the wall. With your other hand, grasp the ankle of the leg further from the wall and pull your heel toward your buttocks. Don't arch or twist your back. Keep your knees together. Hold this stretch for 15 to 30 seconds. Turn around, facing the opposite direction, and repeat with the other leg.
• Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep one leg back with your heel on the floor. Keep the other leg forward. Turn your back foot slightly inward (as if you were pigeon-toed) and slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds and then relax. Repeat 3 times in this position. Then switch the position of your legs and repeat the exercise 3 times. Do this exercise several times each day.
• Hip flexor stretch: Kneel and then put one leg forward. Keep your foot flat on the floor. Flatten your lower back and lean your hips forward slightly until you feel a stretch at the front of your hip. Try to keep your body upright as you do this. Hold this position for 15 to 30 seconds. Repeat 3 times with each leg.
• Gluteal stretch: Lie on your back with both knees bent. Rest the ankle of one leg over the knee of your other leg. Grasp the thigh of the bottom leg and pull toward your chest. You will feel a stretch along the buttocks and possibly along the outside of your hip. Hold the stretch for 15 to 30 seconds. Repeat 3 times with each leg.
• Hip adductor stretch: Lie on your back. Bend your knees and put your feet flat on the floor. Gently spread your knees apart, stretching the muscles on the inside of your thighs. Hold the stretch for 15 to 30 seconds. Repeat 3 times.
• Lower trunk rotation: Lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach muscles and push your lower back into the floor. Keeping your shoulders down flat, gently rotate your legs to one side as far as you can. Then rotate your legs to the other side. Repeat 10 to 20 times.
• Double knee to chest: Lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach muscles and push your lower back into the floor. Pull both knees up to your chest. Hold for 5 seconds. Relax and then repeat 10 to 20 times.
Written by Phyllis Clapis, PT, DHSc, OCS.
Published by RelayHealth.
Last modified: 2011-01-07
Last reviewed: 2009-05-25
This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.
References
Adult Advisor 2011.1 Index
© 2011 RelayHealth and/or its affiliates. All rights reserved.

Stress Management Stress Management: Progressive Muscle Relaxation
What is progressive muscle relaxation?
Progressive muscle relaxation is an effective way to treat stress and anxiety. Concentrating on relaxing your muscles makes it harder to think about stressful problems and events. Progressive muscle relaxation is also a way to relax muscles that have become tense from chronic stress.
When you do these exercises you focus on specific muscle groups, one at a time. You tense and relax each group while you breathe slowly and deeply. You can buy audio programs at many bookstores that teach this technique.
How do I do this exercise?
Sit in a chair with your back straight, head in line with your spine, both feet on the floor, and hands resting on your lap. Tighten each muscle group and keep it tightened for 15 to 20 seconds. Then relax slowly and notice the difference between tension and relaxation.
You can start at the head and work down the body or start at the feet and work up. The muscle groups to tighten and relax are:
• forehead and scalp
• eyes
• nose
• face
• tongue
• jaws
• lips
• neck
• upper arm
• lower arm and hands
• chest
• stomach
• back
• buttocks and thighs
• legs
• feet
For example, you can tighten your neck muscles by pulling your chin in and shrugging your shoulders. Hold the tension for 15 to 20 seconds. Then relax slowly.
Exercise all muscle groups twice a day. Each exercise session should last 12 to 15 minutes.
Other relaxation methods you may want to try are mental imaging and deep breathing. If you have serious problems from muscle tension, see your healthcare provider, who may want to treat you or refer you to a physical therapist or physiologist.
Developed by Phyllis G. Cooper, RN, MN, and RelayHealth.
Published by RelayHealth.
Last modified: 2009-10-29
Last reviewed: 2010-06-14
This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.
References
Adult Advisor 2011.1 Index
© 2011 RelayHealth and/or its affiliates. All rights reserved.

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