SAFE CALORIE LEVELIt is important to avoid very low calorie and"crash" diets because they are rarelysuccessful and do not contribute anythingtoward permanent weight control or goodhealth. In addition they seldom provide thenutrients your body needs.CRASH DIETS & “YO-YO” EFFECTSome dietitians believe that crash diets—less than800 calories per days—can decrease the body’smetabolism by 25-30% after only two weeks. Thenyour body processes slow down and you use fewercalories. As a result, when you go off the diet, yougain more weight back than you lost. This “yo-yo”effect is more detrimental to your health than beingoverweightA safe reducing calorie level for women is 16 caloriepoints (1200 calories) and 20 calorie points (1500calories) for men. These 16-20 calorie point diets aregenerally suitable for healthy adults. Consult yourphysician before starting any weight loss plan.To maintain your desirable weight after losingweight, it is important to weigh once a month andadjust your calorie intake as necessary to maintainyour weight. You may need to gradually add one ortwo calorie points each week to avoid excess weightloss; or you may need to identify how extra caloriesare sneaking back into your diet and makeappropriate changes.GAINING WEIGHTTo gain weight, count calorie points for three daysand determine approximately how many calories youare eating each day. Then add 6-7 points (about 500calories per day) for a new daily calorie point levelthat should cause a one pound per week weightgain.Children need to eat adequate calories, using anutritious diet, to promote normal growth anddevelopment. A child's calories should be adjustedfrequently for growth, activity changes, and bodyweight. Remember, childhood is the time to develophealthy eating habits and attitudes that will affect aperson's nutrition the rest of their life.PREGNANCY & EXTRA CALORIESPregnancy requires an additional 4 calorie-points(300 calories) per day, especially during the secondand third trimesters. Inadequate calories duringthese important fetal growth periods can result in alow birth weight baby, accompanied by relatedmedical risks and problems.Throughout life, your calorie needs willchange due to changes in your lifestyle,age, and activity. Ask your physician orregistered dietitian if you think your calorielevel may need an adjustment.NUTRITION LABELINGThe purpose of the food label is to help theconsumer identify the nutrient content of foods,and to help them choose a more healthful diet.Nutrition labeling regulations require a label onmost foods. Raw produce, raw meat, fish, andpoultry are not required to carry nutrition labels.Information on these foods is available in thisbook.If you cannot find a food listed in this caloriepoint book, you can easily calculate the calorie,fat, and sodium points from the Nutrition Factson the food label. The food label is an up-todate,easy to read nutrition information guide.Check the serving size, calories per serving,grams of carbohydrate, grams of total fat, andmilligrams of sodium for the portion sizeconsumed.Remember: 1 calorie point = 75 caloriesEXAMPLE: Corn flakes cerealServing size: 1 oz. (1 cup) Calories: 110 for 1oz. (divide 110 by 75 = 1 1 /2 calorie points)POINTS FOR GOOD NUTRITION PAGE 13
DEFINITIONS OF CLAIMS MADE ON LABELSCalorie Free: Less than 0.5 caloriesper servingFat-Free: Less than 0.5 grams perservingSugar-Free: Less than 0.5 grams perservingLow-Fat: 3 grams or less per servingLow Saturated Fat: 1 gram or less perservingLow Sodium: Less than 140 mg. perservingVery Low Sodium: Less than 35 mg.per servingLow Cholesterol: Less than 20 mg.per servingLow Calorie: 40 calories or less perservingLean and Extra Lean are terms that are usedto describe the fat content of meat, poultry,seafood, and game meats.Lean: Less than 10 grams fat, lessthan 4 grams saturated fat and lessthan 95 mg. cholesterol per serving(100 gram or 3 oz.)Extra Lean: Less than 5 grams fat,less than 2 grams saturated fat, andless than 95 mg. cholesterol perserving (100 gram or 3 oz.)Reduced: The nutritionally alteredproduct contains 25% or less of anutrient or calories than the regularfood.Less: The term means the food,whether altered or not, contains25% or less of a nutrient or caloriesthan the reference food.Light: This can mean two things. Thealtered food contains 50% fewercalories or 1/3 the fat of thereference food. Or the sodiumcontent of a low-calorie, low-fatfood has been reduced by 50%.Light sodium may be used on foodsin which the sodium content hasbeen reduced by at least 50%.Notes:_________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________PAGE 14POINTS FOR GOOD NUTRITION
- Page 2: Healthy Eating for a Healthy Lifest
- Page 6: ■ EASY GUIDELINES FOR COUNTING CA
- Page 10 and 11: cheese, egg yolk, ice cream, lard,
- Page 12 and 13: 6 pts.Dinner5 pts.Breakfast5 pts.Lu
- Page 16 and 17: CALORIE CONTENT ON FOOD LABELS:CALO
- Page 18 and 19: This information is not intended to
- Page 20 and 21: BREADS, CEREALS, AND OTHER GRAINS,
- Page 22 and 23: BREADS, CEREALS, AND OTHER GRAINS,
- Page 24 and 25: FRUITS AND FRUIT JUICESFood Serving
- Page 26 and 27: FRUITS AND FRUIT JUICES, cont.Food
- Page 28 and 29: MEATS AND OTHER PROTEIN FOODS, cont
- Page 30 and 31: MEATS AND OTHER PROTEIN FOODS, cont
- Page 32 and 33: MEATS AND OTHER PROTEIN FOODS, cont
- Page 34 and 35: MILK AND MILK PRODUCTS, cont.Food S
- Page 36 and 37: VEGETABLES, cont.Food Serving Calor
- Page 38 and 39: VEGETABLES, cont.Food Serving Calor
- Page 40 and 41: SOUPS, cont.Food Serving Calorie Ca
- Page 42 and 43: FROZEN DINNERSFood Serving Calorie
- Page 44 and 45: COMBINATION DISHES, CASSEROLES AND
- Page 46 and 47: BEVERAGESFood Serving Calorie Carb
- Page 48 and 49: MISCELLANEOUS ITEMSFood Serving Cal
- Page 50 and 51: MISCELLANEOUS ITEMS, cont.Food Serv
- Page 52 and 53: SWEETS AND DESSERTSFood Serving Cal
- Page 54 and 55: SWEETS AND DESSERTS, cont.Food Serv
- Page 56 and 57: SWEETS AND DESSERTS, cont.Food Serv
- Page 58 and 59: FAST FOOD, cont.Food Serving Calori
- Page 60 and 61: FAST FOOD, cont.Food Serving Calori
- Page 62 and 63: FAST FOOD, cont.Food Serving Calori
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FAST FOOD, cont.Food Serving Calori
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FAST FOOD, cont.Food Serving Calori
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FAST FOOD, cont.Food Serving Calori
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FAST FOOD, cont.Food Serving Calori
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FAST FOOD, cont.Food Serving Calori
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FAST FOOD, cont.Food Serving Calori
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FAST FOOD, cont.Food Serving Calori
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FAST FOOD, cont.Food Serving Calori
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FATSFood Serving Calorie Carb Fat S
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