Nutrition: Do This, Not That!

NUTRITION DO THIS, NOT THAT! The Weight Loss Team at UnityPoint Health - Des Moines is here to help you navigate the world of nutrition! Find out what you should be doing to stay healthy. 126 127 148 149 138 Do: Don't: Eat Smaller Portions Participate in Fad Diets or Diet Supplements AT Portion sizes can be managed by using smaller plates Fad diets are unhealthy The Nutrition Facts label helps you figure out serving sizes Diets are easily broken 127 136 Do: Don't: Eat Breakfast Skip Meals Not eating breakfast has been associated Your breakfast should include a variety of healthy foods like: - Oatmeal with weight gain - Whole grain toast - "Low-fat" yogurt 58 Ise Do: Don't: Eat What You Like Starve Yourself in Moderation with Exercise You can eat foods you love while trying to lose weight Keep portions and serving sizes small Losing weight depends on burning more calories than you consume Adults should stay active with various activities 128 148 126 Don't: Do: Use Herbs and Spices Eat Too Much Salt Replace salt with different You need salt to live, but too herbs and spices in your food much salt can be harmful "Don't indulge in too much salt, as this can raise your blood pressure over time. Processed foods are a primary source of extra salt. Slowly cutting back on these foods will help you reduce salt intake in your diet over time. Watch out for your condiments, as things like soy sauce, pickles, and salad dressings are usually very high in salt." Janelle Hodovic, MPH, RD/LD of UnityPoint Clinic - Weight Loss in West Des Moines IS Ise Do: Don't: Completely Avoid Grains like Bread, Pasta, and Rice Eat Whole Grains Whole grains include dietary Refined grains do not have any of these essential nutrients. fiber, iron, and vitamin B Look for words like "whole grain [name of grain]", "whole wheat", or "whole [other grain]" 148 = 127 136 Do: Don't: Eat All The Colors Eat Only a Handful of The Rainbow of Foods Your plate should be These fruits and vegetables half-filled with fruits should be all sorts of colors and vegetables Don't: Trust That "Low-Fat" Do: and "Fat-Free" Means Read The Nutrition It's Healthy Facts Label Always compare foods using Some foods that claim to be the Nutrition Facts labels "low-fat" or "fat-free" are very unhealthy Nutrition Facts Serving Size 1 large apple (242g/8 oz.) Examine the serving Amount Per Serving size and calories Calories 130 Calories from Fat 0 % Daily Value** Total Fat Og 0% Look for low amounts of fat, sodium and cholesterol Saturated Fat Og Trans Fat 0g Cholesterol Omg Sodium Omg Potassium 260mg Total Carbohydrate 34g Dietary Fiber 5g Sugars 25g Protein 1g 0% 0% 0% 0% 7% 11% 20% Choose foods with high dietary fiber, vitamins and minerals Vitamin A 2% Vitamin C 8% Calcium 2% Iron 2% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: Calories per gram: Fat 9 • Carbohydrate 4 • Protein 4 UnityPoint Health Des Moines UnityPoint.Org/DesMoines/NutritionFacts