7807 Nutrition eBook

Baptist Health
Guide to
Guide to
OPTIMAL
OPTIMAL
NUTRITION
Baptist Health
Food for Thought:

Baptist Health Guide to
Optimal Nutrition
Edited by
Natalie Castro, R.D.
Contributors
Natalie Castro, R.D.
Susan Nowrouzi, R.D.
Terry Ochoa, R.D.
Angie Placeres, R.D.
Lucette Talamas, R.D.
Foreword by
Brian E. Keeley

Table of Contents
Foreword...........................................................................................................XX
Diet After Diet: What Should You Believe? ��XX
What Is Your Weight Loss Motivation? ��XX
How Food Choices Affect Metabolism ��XX
Fueling Your Body With the Best Food Sources ��XX
Making the Best Choices: How Much Is Too Much? ��XX
Making Quality Food Choices: What to Purchase ��XX
A Journey Through the Supermarket.................................................................XX
Creating a Healthy Kitchen................................................................................XX
Cooking Made Easy...........................................................................................XX
Setting Goals for Success..................................................................................XX
Appendices........................................................................................................XX

1
Foreword
Reaching a healthier weight or maintaining good health requires making balanced
nutrition choices and incorporating physical activity into your daily routine. Learning to
make healthier food choices can often be confusing, especially when recommendations
seem to change frequently. Registered dietitians from Baptist Health have assembled
this guide to help you through the confusion. It provides research-based information
in simple-to-apply terms that will help you make better food choices and reach your
health goals.
At Baptist Health, we speak often of our Better for You food philosophy. Better means
not only healthier and more nutritious; it also means fresher and tastier. In this guide,
you will learn why certain foods are better than others and discover how to incorporate
high-quality food sources into your daily food routines. Ultimately, you will have a better
understanding of what healthy eating is all about. You can change your relationship
with food through the small decisions you make every day.
Brian E. Keeley
President and Chief Executive Officer
Baptist Health South Florida

2
I’ve heard that I shouldn’t eat
after a certain time of the day.
I read that I should eat low
carbs, but high protein and low
fat and that I should only drink
water at specific times. I want
to lose weight, but I don’t know
where to begin. I’m so confused!
Diet After Diet:
What Should You Believe?
The literal definition of the word diet is “the kinds of food that a person, animal or community habitually eats for nourishment.”
When the word diet is used as a verb, it means to “restrict oneself to small amounts or special kinds of food, either to lose weight
or for medical reasons.”
Popular restrictive diets, also known as fad diets, falsely proclaim remarkable weight-loss results, confusing most people into
believing that these diets are required to reach their health goals. The truth of the matter is that when anyone changes the foods
that are habitually or normally eaten, a change in body weight may be expected.
The general nutritional concern with most popular fad diets is that they often
restrict important nutrients and common foods, making it difficult to stick
to the plan. Individuals on fad diets often report feelings of failure and lack
of willpower, resulting in a desire to stop all efforts to improve their overall
eating habits. Most dieters report back that they did not learn how to make
real changes to their eating habits. Most people who try fad diets end up
regaining the weight they lost once they stop following the plan. Fad diets
often lack education, tools and the support needed to make meaningful
behavioral changes to achieve long-term success. Without learning the
necessary skills to modify daily routines, habits and behaviors, long-term
weight loss becomes impractical and weight regain is more likely.
THE GOAL: TO ACHIEVE BETTER HEALTH
Instead of focusing solely on the numbers on the scale, make it your goal to achieve overall better health. There are many health
benefits associated with reaching and maintaining a healthier weight. Developing a healthy lifestyle – which includes a positive
relationship with food, a balance of nutrient-rich food choices, daily physical activity, comfortable stress levels and regular
sleeping patterns – is essential to achieving overall better health. As you make changes to your lifestyle routines and adapt to
healthier habits, progress toward weight loss becomes more achievable and maintainable.
“
“

3
What Is Your Weight-Loss
Motivation?
n I want to be healthy.
n I want to look good.
n I want to feel comfortable in my own skin.
n I want to feel more energy.
n I want to be able to walk, run and bike without pain.
n I want to play with my kids and grandkids.
n I want to get off my medications.
n I want to be able to get up and down easily.
n I want to sleep better.
n I want to feel good about myself.
n I want to be present for my family.
n I want to stop worrying about my health.
n I want to fit comfortably into my clothes.
Whatever sparks your motivation to reach an overall healthier status, this guide will provide you with the facts needed to improve
your eating habits.
IMPROVING YOUR EATING HABITS CHECKLIST
u
Become aware of the thoughts, feelings and emotions
surrounding your food choices. u Practice portion control and avoid mindless eating.
u Use food to fuel your body with energy. u Plan ahead and bring foods with you.
u Put value in the quality of the food you choose to eat. u Choose nutrient-rich snack foods.
u Increase nutrient-rich, Better for You food choices. u Make water your beverage of choice.
u
Select fresh vegetables and fruits, lean proteins, whole
grains and calcium-rich foods. u
Avoid skipping meals or going longer than six hours
without eating.
u
Balance your meal options with foods that provide
proteins, carbohydrates and healthy fats. u
Adapt ways to increase your daily physical
activity level.
The following chapters will provide additional details on how to meet these points.

4
BECOMING MINDFUL AND READY FOR CHANGE
As you embark on your journey toward a healthier lifestyle, mentally preparing for change is important. The food environments
in which we live, work and play all affect the food decisions we make every day. Dr. Brian Wansink, author of Mindless Eating,
states that people overeat and make specific food choices not because of hunger, but because of various influences found in the
environment. Mindless eating occurs when certain environmental triggers compel people to eat when they are unaware of their
true hunger and fullness levels. People also may eat based on emotions or to keep themselves occupied or distracted.
Becoming mindful of the behaviors surrounding food and food choices is a key component to mastering healthier eating habits.
Most people have unrecognized or unexamined triggers, thoughts and feelings that cause them to eat mindlessly or associate
eating with feelings of comfort and satisfaction. This section will help you bring awareness to the triggers, emotions and actions
related to your eating habits.
To increase your mindfulness surrounding food, learn to create space between your triggers and your actions. Whenever you
notice that you feel like eating, pause to ask the question, “Am I really hungry?” This will enable you to observe your thoughts and
help you choose how you will respond. Instead of reacting without thinking, become aware of your thoughts – become mindful.
This will give you time to react with response-ability. Mindful eating empowers you to finally break old, automatic or habitual chain
reactions and discover options that work better for you.
Before taking your next bite of food, use these questions and the scale below to bring awareness to your thoughts, feelings
and actions.
n Ask yourself if you’re really hungry.
n Are you eating because you feel sad, bored, happy, stressed or anxious?
n Think about your physical cues. How do you feel before and after eating?

5
LISTEN TO YOUR HUNGER AND FULLNESS CUES
Becoming aware of how you feel before, during and after your meal is important. Identify your level of hunger or fullness on this
scale. How do you relate to the descriptions to the right?
n As your meal or snack time approaches, you
should be feeling between levels 3 and 4.
n After eating, aim to feel like a level 6 – “satisfied
and comfortable.”
n Throughout the day, aim for levels 3-6 on the
hunger and fullness scale.
n If your hunger falls below 3, chances are that
you waited too long to eat and should probably
consider adding a snack in between your meals.
You want to avoid reaching the point of feeling
very hungry, which increases your risk of making
poor food choices.
n Avoid overeating and feeling like a level 8 –
“uncomfortably full” – after a meal. As you eat,
pay attention and savor each bite. Slow down
the rate at which you eat and take note on how
the food is filling you up. Each meal and snack
should result in feeling satisfied but not stuffed
or uncomfortable.
n If you find that you rate yourself at level 5 –
“not hungry and not full” – but are reaching for
food, consider your emotions. Are you sleepy, bored, angry, sad or stressed? If you are, acknowledge these feelings and do
something to aid that emotion without the use of food, candy, chocolate or a sweetened beverage.
TRY THIS INSTEAD: Change your routine. Take a nap or a relaxation break from what you are working on. Learn to meet your
needs in more effective ways than eating. When you choose to feed an emotion, chances are the emotion will still be present
after you eat. Most individuals find that they end up continuing to look for additional food options and overeat. Deal with the root
of the problem before reaching for food.
*Refer to Emotional Eating section
Repeat this exercise to bring awareness to your eating habits and behaviors.
1 Starving, feeling faint
2 Weak, cranky, low energy
3 Stomach growls and feels empty
4 Starting to get hungry - but could wait to eat
5 Not hungry, not full
6 Feeling satisfied and comfortable
7 Feeling full, definitely do not need more food
8 Uncomfortably full
9 Stuffed, very uncomfortable
10 Bursting, painfully full

6
Food Choices Affect Metabolism:
We Really Are What We Eat
It is important to understand that our body uses food as the fuel that helps us
function. Metabolism is the process by which the body converts what you eat
and drink into energy. This energy is measured in calories. Using the analogy
that gasoline is the fuel for a car, the calories in food are the fuel for your
body. Just like gasoline offers various levels of quality, so do our food choices.
The body should always be fueled with the best sources of energy.
Did you know that even when you’re at rest, your body still requires energy?
Body functions such as breathing, blinking, circulating blood and repairing
cells all require calories. Every body requires a specific and unique amount of
calories for these functions; our bodies store extra energy for later use.
Several factors influence the number of calories a person needs to
maintain a healthy weight or to lose weight:
n Your body size and composition. If you weigh more or have more
muscle mass, you will need a higher number of calories per day.
• Muscle mass is more dense and metabolically active than body fat.
Therefore, a body with higher muscle mass will burn more calories at rest.
n Your gender. Generally speaking, men have a higher muscle mass than
women of the same height and weight, which means they require more
calories per day.
n Your age. As you get older, your muscle mass decreases, which slows
down the rate at which you burn calories.
n Genetics and family history. Genetic predisposition to a health-related
disease or extra weight can also influence your daily calorie requirement.
When family history is present, you may need to pay more attention to
modifying your lifestyle habits.

7
Factors that lower metabolism and contribute to weight gain:
n Getting too little exercise.
n Skipping meals.
n Consuming highly refined, carbohydrate-rich food and beverages.
n High stress levels that release cortisol, the stress hormones that promotes fat storage.
n Restrictive diets, such as diets lower than 1,200 calories.
n Lack of sleep, which disrupts the circadian rhythm and affects appetite hormones (leptin and ghrelin).
n Certain medications.
Factors that boost metabolism and aid in successful weight loss:
n Being physically active every day.
n Eating regularly scheduled, nutrient-rich meals and snacks to help regulate blood sugars and appetite
hormones throughout the day.
n Limiting and avoiding processed foods with added sugar, salt and substitute ingredients.
n Aiming for seven hours of restful sleep every night.
n Practicing stress reduction techniques.

8
Fuel Your Body With the
Best Food Sources
More often than not, food choices are made based on
taste versus the nutrients they provide. To reach an
optimal nutrition status, it is important to balance out
your food choices with nutrient-rich options.
All food choices comprise carbohydrates, proteins and
fats. These are known as our macronutrients. Our body
needs a variety of these nutrients to function. However,
not all food choices provide the same nutritional
benefits. Read below to determine how to make the best
food choices.
Carbohydrates are the main source of energy for
your body. Once eaten, foods containing carbohydrates
are broken down into glucose (or sugar) and used for
energy. Carbohydrates include starches, grains, fruit,
vegetables and milk products.
n Best Food Choices: whole-grain bread or pasta,
brown or wild rice, quinoa, whole-grain cereal, beans,
fruit, vegetables, lower-fat milk and some yogurt.
These carbohydrate food choices provide a higher
fiber content, which makes a meal or snack more
filling and satisfying.
n Poor Food Choices: refined or simple carbohydrates
such as chips, crackers, sweetened cereals, cakes,
cookies, desserts, sodas, sugars, candy, chocolate and
fruit juices.
Proteins provide essential amino acids that help build muscle and repair tissues.
n Best Food Choices: lean meats (skinless chicken and turkey breast, fish and shellfish), nuts and beans/legumes, eye
of round roast, top sirloin, filet mignon, pork loin, lower-fat milk and cheese or unsweetened dairy alternatives, and eggs.
Adding these protein food choices makes any meal or snack more filling and satisfying.
n Poor Food Choices: high-fat meats (rib-eye, breaded and fried meats, fried pork chunks, chicken nuggets, oxtail, ribs and
chicken wings), processed cheese, and sweetened milk or dairy products.

9
Fats are part of our cell membranes, and help produce hormones and absorb vitamins and minerals in foods you eat.
HEALTHY FATS:
n Monounsaturated fats support heart health and decrease the risk of heart disease.
n Best Food Choices: avocados, nuts, seeds and olives. Also found in most oils, with olive oil being the best source.
n Polyunsaturated fats , also known as omega-3 and omega-6 fatty acids, can decrease the risk of heart disease when
properly balanced in the diet. These are found mostly in fish and plant-based foods.
n Best Food Choices: Rich in omega-3 – trout, mackerel, salmon, herring, sardines and egg yolks. Plant sources: ground
flaxseed, walnuts, chia seeds and soybeans.
UNHEALTHY FATS:
Saturated – The type of fat found primarily in animal products that is solid
at room temperature. Excessive intake has been linked to increased risk
of mortality and various diseases. Food choices with naturally occurring
saturated fat include animal protein (beef, chicken and pork), whole milk,
nuts, eggs and coconut oil.
n Poor Food Choices: bacon, sausage, butter, lard, shortening, ice cream,
processed cheese, breaded and fried foods, cream cheese, non-dairy coffee
creamer.
Trans Fatty Acids – The type of fat that is formed when turning liquid fats into solid fats, known as hydrogenation, occurs
when manufacturers add hydrogen to vegetable oil to help increase shelf stability. This type of fat has been linked directly to poor
health, increasing risk for various diseases.
n Poor Food Choices: non-dairy coffee creamers, stick margarine, fried foods, desserts, cakes, doughnuts, frozen and
processed foods.
Recommendations: Read food labels carefully. Avoid products that contain any grams of trans fats or hydrogenated oils in the
ingredient list.
Vitamins and Minerals – Vital nutrients the body needs that provide many important functions, including boosting the immune
system, providing antioxidants and improving energy levels. It is best to get these nutrients from eating a variety of foods
every day.
n Best Food Choices: Fruits and vegetables with different colors, whole grains, legumes, nuts/seeds, lean meats, lower-fat
dairy products and healthy fat sources.
Water is needed to sustain life. Some important functions of water are temperature control, lubricating and cushioning joints, and
removing waste products through urination, perspiration and bowel movements.
n Recommendation: Drink plenty of water throughout the day until urine is clear or light yellow. Always make water your
beverage of choice.
SATURATED FATS – The type of fat found
primarily in animal products that is solid
at room temperature. Excessive intake has
been linked to increased risk of mortality
and various diseases.

10
MEDITERRANEAN LIFESTYLE
Lifestyle habits and customary foods eaten throughout the Mediterranean regions are of great interest to the medical community.
When compared to western society, stress levels and health outcomes are significantly better among the Mediterranean
population. There appears to be a balance between work and leisure, family and food. Numerous studies have shown that
following a Mediterranean style of eating provides health-related benefits.
The eating patterns or diet of those in the Mediterranean region consist of high levels of fresh vegetables and fruit, whole grains,
beans and legumes, fish, nuts, olive oil and wine. These foods contain higher levels of nutrients, such as omega-3 essential
fatty acids, magnesium and vitamins that are associated with better cardiovascular and neurocognitive health. In individuals with
compromised cardiovascular health, the Mediterranean diet has been shown to improve lipid profiles, inflammation and insulin
resistance and to increase levels of cognitive function.
By making a few adjustments to your habits, you too can experience the benefits of the Mediterranean lifestyle. Using the dietary
guidelines offered in this book, turn your next meal into a ritual for your senses and become aware of the flavors and tastes
of fresh food. Take the time to enjoy and share mealtime with the people whom you care about and practice being present in
the moment.

11
Making the Best Choices:
How Much Is Too Much?
Research shows that the average person makes over 200 decisions about food every day. Choosing how to put food on your plate
can help you control portions and ensure that you are balancing your food choices.
To attain optimal nutrition and to ensure proper metabolism, each meal should contain a combination of the essential nutrients –
carbohydrates, proteins, fats, vitamins and minerals. These nutrients are classified into five food groups: grains/starches, proteins,
fruits, vegetables, and dairy/calcium-rich foods. Using these food groups can help remind us to vary our food choices to better
balance the amount of nutrients we eat per day.
THE BAPTIST HEALTH PLATE METHOD
Do you often forget to add vegetables at lunch or dinner? Following the Baptist Health Plate method can help you stay on track.
The Baptist Health Plate is a visual guide that reminds us to choose a combination of foods from different food groups when
determining what to eat at our next meal. The Baptist Health Plate always reminds us keep serving sizes and food portions well
controlled.
Steps to Assembling Your Plate
1. Plate: Start by using a smaller plate (9” in diameter or smaller).
2. Vegetables: Make vegetables the first food item on your plate. Try for at
least one cup of cooked or raw non-starchy vegetables.
3. Lean proteins: Choose 3-5 ounces of lean protein
(see best protein food choice) at lunch and dinner.
4. Starch/grains: Limit starch to ½-1 cup of cooked grains or pasta or ½-1
cup of a starchy vegetable (see best carbohydrate food choice).
5. Beverage: Make water your beverage of choice.
6. Fruit: Reach for ½ cup of fruit instead of a dessert, if needed.
Aim to assemble your breakfast, lunch and dinner using the Baptist Health Plate. Include varied foods from the five different
food groups in your meals and snacks. Make sure to combine different sources of Best Food Choices from carbohydrates,
proteins and fats when assembling your plate. If done correctly, this method can help regulate your hunger levels, blood sugars
and digestion.
Avoid skipping meals or waiting too long to eat. Feeling very hungry before a meal can lead to overeating. Strive to
consume your first meal of the day within three hours of waking up. Be conscious of your hunger levels after eating. Your next
meal should come within four hours after your first meal. If you get hungry sooner, reach for a snack that can hold you over until
your next meal.
Ways to Make Your
Plate Healthier
1. Start with a 9-inch plate.
2. Fill half your plate
with vegetables.
3. Choose whole grains.
4. Choose lean proteins.
5. Choose lower-fat,
calcium-rich foods.
6. Make water your
beverage of choice.
Water
Try These
Better for You
Snack Options
1. Low-fat cheese with fruit.
2. Peanut butter with
sliced apples.
3. Raw veggies with hummus.
4. Low-fat plain yogurt and
fresh fruit.
Does your plate look like this?
Half-cup of fruit
NON-STARCH Y
VEGETABLES
1 CUP
WHOLE GRAINS
OR COMPLEX
CARBOH Y DRATES
1/2 CUP
7. Choose fresh fruit for
something sweet.
LEAN PROTEIN
3-5 OUNCES

12
BALANCING YOUR NUTRIENTS:
MIX AND MATCH FOOD GROUPS IN MEALS AND SNACKS
The Best Food Choices provide the best nutritional value. They include lean proteins, unsaturated fats and fiber-rich foods
like vegetables, fruits and whole grains, which will help keep you feeling full longer.
Snack times are great opportunities to supply your body with any missing nutrients not eaten at a meal – for example,
calcium-rich foods or fruit.
REACHING DAILY NUTRIENT GOALS WITH FOOD GROUPS
VEGETABLES
Daily Goal: Add color to your plate by eating at least three
servings of non-starchy vegetables per day.
Tips: Include a vegetable at every meal or make it part of
your snack. Vary the colors of vegetables you choose. Reach
for dark greens, deep reds, oranges and yellows, as well as
purple hues. Different colors provide different phytochemicals
and antioxidants. The more color you see, the more nutrients
you consume.
One serving = 1 cup of raw or cooked vegetables or 2 cups
of raw leafy salad greens.
Non-starchy vegetables include: artichokes, asparagus,
baby corn, bamboo shoots, beans (green, wax, Italian), bean
sprouts, beets, broccoli, Brussels sprouts, cabbage (green,
bok choy, Chinese), carrots, cauliflower, celery, chayote,
coleslaw (packaged, no dressing), cucumber, daikon,
eggplant, greens (collard, kale, mustard, turnip), hearts of
palm, jicama, kohlrabi, leeks, mushrooms, okra, onions, pea
pods, peppers, radishes, rutabaga, salad greens (spinach,
kale, red leaf, romaine lettuce, chicory, endive, arugula,
radicchio, watercress), sprouts, squash (acorn, butternut,
cushaw, summer, crookneck, spaghetti, zucchini), sugar snap
peas, Swiss chard, tomatoes, turnips, water chestnuts.

13
PROTEIN
Daily Goal: Choose a lean protein option at each meal. Watch your
portion sizes.
Tips: Limit portions at lunch and dinner to the size of a deck of cards.
Include a variety of lean protein sources such as animal proteins (seafood,
poultry, eggs and lean beef) and plant-based sources (beans, legumes, tofu,
nuts and seeds).
One serving = 1 ounce of meat, poultry or fish
1 egg
½ cup cooked beans
2 tablespoons of nut butter
¼ cup of nuts or seeds
FRUIT
Daily Goal: Aim for 2 cups of fruit every day.
Tips: Choose fresh fruit as part of a snack or with meals. Enjoy the natural
sweetness of fruit instead of sugar-sweetened dessert or candy.
1/2 cup* = ½ large orange
1 small apple
4 large strawberries
16 seedless grapes
6” banana
*Carbohydrate content of fruits varies per serving.
STARCHES AND GRAINS
Daily Goals: Reduce frequency and portions of grains in meals and snacks throughout the day.
Limit to two servings per meal and one serving per snack.
Tips: Choose whole grains when possible. Be aware of how often you make a food choice that is
considered a grain or a starch, such as cereal, oatmeal, chips, bread, rice, pasta, cereal/granola
bar, crackers, corn and potatoes.
One serving = 1 slice of bread (4” x 4”)
1 cup of cereal
½ cooked cup of rice, pasta, quinoa, oatmeal, grits, farina
1 mini bagel
5 whole-grain crackers
1 tortilla (6” diameter)
½ cup cooked starchy vegetables
Starchy vegetables include: Sweet potatoes, squash, yuca, corn, green peas, beans, legumes.

14
DAIRY/CALCIUM-RICH FOODS
Daily Goal: Incorporate at least three servings of calcium-rich foods
throughout the day.
Tips: Include calcium-rich food choices as snacks or as part of a meal.
One serving = 1 cup of milk or almond, soy, rice or hemp milk
6 ounces of yogurt
1 ounce of hard cheese (the size of 9-volt battery)
Calcium-rich foods include: milk, yogurt, cheese, almond milk, soy
milk, rice milk, kale, almonds, spinach and sardines. Choose lower-fat,
unsweetened milk or milk alternatives. Avoid sweetened or artificially
sweetened yogurt. Avoid processed cheese.
Use this chart to ensure that you are choosing calcium-rich foods throughout the day.
FOOD SERVING SIZE CALCIUM (MG)
Skim milk 1 cup 299
Low-fat yogurt 1 cup 388
Swiss cheese 1 ounce 224
Fortified soy beverage 1 cup 368
Fortified almond milk 1 cup 451
Sardines 3 ounces 214
Tofu, firm ½ cup 237
Spinach, cooked ½ cup 136
Almonds 1 ounce (24 almonds) 75
Hummus ½ cup 47
Broccoli, cooked ½ cup 30

15
AVOID THE GUILT
What happens if you choose to eat foods outside of the nutrient-rich list? While the overall goal is to eat these foods as often as
possible, there will be times when other foods make their way into your meals and snacks. Practicing portion control and balance
is the key.
If self-control is an issue, limit your exposure to these trigger foods. Overall, make splurges sensible and uncommon, keeping
most of your daily meals and snacks composed of the better food choices.
CONTROLLING PORTIONS: PORTION VERSUS SERVING SIZE
Portion sizes in restaurants and packaged foods are too BIG! This has led individuals to overestimate how much food to serve
themselves, resulting in eating too many calories.
A “serving” is a standardized amount of food, such as a cup or an ounce.
A “portion” is the amount of a food served
or eaten at one time.
Tip: To identify if portions are distorted
at home, portion out a regular meal
like breakfast or dinner. Then use
measuring cups to determine how
much you are actually eating. This may
reveal that one “portion” is really several
recommended “servings.”
WATCHING YOUR PORTION SIZES
n Use smaller bowls, plates, cups and other dishware at home.
• Use measuring cups to determine the sizes of your dishware.
• Use cups smaller than 10 ounces.
• Use 9” diameter plates.
n At home, keep serving dishes away from the table and out of sight after everyone serves themselves.
n At a restaurant, share an entree or take half home for another meal.
n Buy smaller cuts and pre-portioned foods such as sliced bread, bagels, potatoes, fruit.
n Avoid eating directly out of larger containers. Measure food out into a plate.
n Portion out individual servings when purchasing food in bulk or family-sized packages.
n Use smaller cups for beverages other than water.

16
BEWARE OF THE “EXTRAS”
People are consistently adding “extras” to their food and beverage choices. These extras could be hindering your nutrition. The
following are examples of “extras” in everyday items.
COFFEE
Do you add cream or milk and sugar to your coffee? How many of each? How often do you repeat this throughout the day?
The “extras”
n 1 packet of sugar = 30 calories.
n 1 ounce of half and half = 15 calories.
n ½ cup of whole milk = 90 calories.
Tips: Avoid using sweeteners and creamers with artificial ingredients.
SPREADS
Do you add butter, jelly or cream cheese to your toast? Do you do this
every day?
The “extras”
n 1 pat of butter = 36 calories, 3 g saturated fat.
n 1 pat of margarine = 30 calories, 0 g saturated fat plus additives and preservatives.
n 1 tablespoon of jelly = 50 calories, 12 g sugar plus corn syrup, high-fructose corn syrup and preservatives.
n 1 tablespoon of cream cheese = 90 calories, 6 g saturated fat plus additives and preservatives.
Tips: Instead of choosing an “extra,” make your meal or snack more balanced by adding a nutrient-rich option. For example,
try spreading nut butter on one slice of whole-grain toast instead of choosing two slices with butter.
DRESSINGS
Adding store-bought salad dressings to your salad can add “extras” to your diet.
The “extras”
n 2 tablespoons of store-bought salad dressing = 130 calories, 2.5 g saturated fat, 12 g
sugar plus high-fructose corn syrup, added sugar, fillers, additives and preservatives.
Tips: Make your own salad dressing or choose olive oil and vinegar. If needed, look for a
store-bought salad dressing with the least amount of added filler ingredients.
How many “extras” are you adding to your food and beverages?
TIPS: Avoid using
sweeteners and creamers
with artificial ingredients.

17
Making Quality Food Choices:
What to Purchase?
We have all heard the phrase “we are what we eat.” This means that we need to value the quality of the food choices we feed our
body. Contrary to popular belief, a calorie is not a calorie.
Example:
13 POTATO CHIPS = 150 CALORIES
1 MEDIUM PLAIN BAKED POTATO = 150 CALORIES
While the calories in this example are the same, the quality of nutrients is not. The levels of nutrients found in potato chips versus
a plain baked potato vary, causing them to be metabolized differently and produce dissimilar effects on feelings of fullness,
satisfaction and energy.
Evidence suggests that more than 75 percent of the products sold at a typical grocery store lack quality nutrients and ingredients.
They are marketed to the consumer as being a better product based on convenience, taste, health claim or cost. Most food
purchases are made based on the marketing strategies surrounding foods that have been modified with additives. The overall goal
is to eat more foods made with real food ingredients, which means the food has been minimally modified or enhanced to appear
more attractive with limited amounts of added fats, sugar and sodium.

18
To determine the quality of your food choices, keep these points in mind:
n Degree of processing: Is the food product in its natural state? Natural-state food includes fruits, vegetables, grains/starches,
proteins, nuts, seeds, beans/legumes and milk.
n Processing and growing techniques: How was the food product grown, raised or produced? Consider differences such
as whole grains versus refined grains, wild caught fish versus farm raised, organic versus conventional farming or grass-fed
animal proteins versus grain-fed.
n Freshness: How long can this food stay on a shelf or refrigerator without spoiling? How ripe is this fruit or vegetable?
Is the item in season or grown locally?
n Additives: Does the food product contain added ingredients that enhance flavors or shelf life? Examples: monosodium
glutamate, hydrogenated oils or a long list of ingredients that you are not familiar with.
n Food Travel: Where was the food product produced or grown? How far has this food traveled to get to you?
To ensure quality nutrients, focus on eating foods closest to their most natural state.
Quality food choices can be defined in various ways. In general, better-quality food choices have been grown, raised, cooked and
prepared with the fewest added ingredients or modifications.
Let’s compare a few examples:
All these food examples contain spinach. However the choice that will provide the best overall nutritional benefit is the cup of
raw spinach.
Raw spinach in a salad is in its natural state.
1 cup = Calories 7, Fat 0 g, Sodium 24 mg, Fiber 1 g
VERSUS
Spinach dip has been prepared with mayonnaise, salt, sour cream, cheese.
1 cup = Calories 684, Fat 45 g, Sodium 1,287 mg, Fiber 6 g
VERSUS
Spinach pasta noodles. To make this pasta, spinach has to be dried and ground to form a
powder, losing the majority of its nutritional value. A small amount of powder gets added to
the pasta dough to give it the green color.
1 cup = Calories 182, Fat 1 g, Sodium 20 mg, Fiber 0 g

19
A Journey Through
the Supermarket
Healthy eating starts with having access to the right foods, but knowing which foods to purchase can be very confusing.
With so many options, how do you make the best choices? Here are some tips:
n Do your homework and be prepared before heading to the store. Check to see what you have on hand. Think about your week
ahead. What does your schedule look like? Make a list of items that come to mind.
n Write down meal and snack ideas. Using a list can help keep you focused and reduce impulse purchases.
n Avoid going shopping on an empty stomach. Doing so may cause everything to look irresistible.
n Make sure you are purchasing foods from each food group to ensure that you have the items you need to make balanced
meals and snacks.
Once at the supermarket, look for higher-quality and best food choices. Use these steps to help:
n Fill you cart with fresh produce. Choose produce grown closer to your location. Look for options that are in season, as they
will have a better quality and price. Add different-colored vegetables and fruits to your cart. To avoid getting tired of the same
options, don’t be afraid to try something new.
n Navigate the perimeter of the store to find the least processed foods, such as fresh meats, dairy, vegetables and fruits. Focus
on these items to make your meals.
n Steer clear of deli and processed meats. They have a high sodium content and many contain sodium nitrate, which has been
linked to heart disease and cancers.
n Within the aisle, you will still find some nutritionally superior food products. However, be aware of the choices you make and
take care not to fall for any temptations.
• Within the aisles: whole grains, legumes, whole-grain bread, canned foods and oils.
• Freezer section: There are some vegetables, fruits and breads that have few ingredients and no preservatives. Frozen fruits
and vegetables can be a good alternative for out-of-season produce such as berries or tropical fruit.
• Canned goods section: Although fresh vegetables are a better choice, canned tomatoes, beans and legumes are still a part
of a healthy diet. Look for no salt added options.
GOOD TO KNOW: Always check the ingredients on the food label to evaluate the added ingredients and nutritional information.

20
1
2
3
4
Nutrition FactsServing Size 1 cup (200g)
Serving per Container 4
Amount Per Serving
Calories 230 Calories from Fat 72
% Daily Value
Total Fat 8g 12%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 0g 0%
Sodium 160g 7%
Total Carbohydrates 37g
Dietary Fiber 4g 16%
Sugars 1g
Protein 3g 12%
Vitamin A 10%
Vitamin C 8%
Calcium 20%
Iron 45%
READING A FOOD LABEL
The information on a food label can take most of the guessing out of what to buy. The label
provides specific information on the food product you are purchasing, which helps you compare
similar products as you decide which one is the right choice for you. Although a lot of information
is listed, people often are unsure of the information they are looking at.
1. Find the ingredients list. It is usually printed below or alongside the nutrition facts panel.
Rule of thumb: Less is more. You want as few ingredients as possible. These ingredients should be items you recognize, and
can be purchased at the store. Some food products will be fortified with vitamins and minerals; these added nutrients will also be
listed in the ingredients, after the main ingredients.
GOOD TO KNOW: Ingredients are listed by weight from most used to least used.
2. Read through the Nutrition Facts Panel.
Section 1: Always check the serving size and
servings per container. This will tell you what
the information listed is based on.
Section 2: Take note of the calories per
serving. This is useful to compare to a similar
product (make sure the serving sizes are equal).
Section 3: Nutrients to limit: saturated fats,
sodium and sugar. These levels should be low.
Sugar grams can come from natural sources
like fruit and milk. To determine if your food
has added table sugar or sweeteners, you must
read the ingredients. Look out for hidden sugar
terms like honey or fructose. See table.
Rule of Thumb: Use the % daily value (DV) to
determine if these levels are high or low.
5% or less is considered low ò
20% or more is considered high 
Section 4: Important nutrients to get more of:
fiber, vitamins and minerals.
3. Be aware of food claims. The food claims on the front of a product are a marketing technique used to catch your eye. It is
important to know what some of the descriptive words used on the label mean. Trying to figure out the difference between low
fat and reduced fat, low sodium and reduced sodium, high fiber and a good source of fiber can be difficult. The tables on the next
page will help you decipher these misleading claims and choose the product that best meets your needs.
Allergy Information: Contains soy and wheat.

21
COMMON FOOD CLAIMS FOUND ON FOOD PRODUCTS
LOW FAT 3 grams or less per serving
FAT-FREE Less than ½ gram per serving
LOW SODIUM Less than 140 milligrams per serving
LOW CALORIE Fewer than 40 per serving
LOW CHOLESTEROL Less than 20 milligrams cholesterol and 2 grams saturated fat
ORGANIC USDA Organic seal
NATURAL No definition
GMO-FREE GMO seal
GLUTEN-FREE GF-Certified
HEALTHY No definition
NAMES FOR SUGAR IN PROCESSED FOODS
Barley malt Dextran Golden syrup Raw sugar
Beet sugar Dextrose Grape sugar Refiner’s syrup
Brown sugar Diatase Syrup Sorbitol
Butter syrup Diastatic malt Honey Sorghum syrup
Crystals Ethyl maltol Invert sugar Sucrose
Cane sugar Fructose Lactose Sugar
Caramel Fruit juice Malt syrup Turbinado sugar
Carob syrup Concentrate Maltodextrin Yellow sugar
Corn syrup Glucose Maltose
Corn syrup solids Glucose solids Mannitol
Date sugar Golden sugar Molasses

22
YOGURT: FRUIT BLENDED YOGURT: VANILLA YOGURT: PLAIN NON-FAT
Nutrition FactsServing Size 1 container (170g)
Serving Per Package 4
Amount Per Serving
% Daily Value
Total Fat 1.5g 2%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 90g 4%
Potassium 270mg 8%
Dietary Fiber <1g 2%
Sugars 24g
Protein 6g 12%
Calcium 20% Vitamin D 20%
Ingredients: Cultured Grade A Reduced Fat
Milk, Sugar, Blueberries, Fructose, Water,
Modified Food Starch, Kosher Gelatin, Natural
Flavor, Pectin, Fruit Juice and Vegetable
Juice, Calcium Citrate, Malic Acid, Vitamin
D3, Sodium Citrate.
Nutrition FactsServing Size 5.3oz (150g)
Serving per Container 1
Amount Per Serving
% Daily Value
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 5mg 0%
Sodium 60g 3%
Total Carbohydrates 16g 5%
Dietary Fiber <1g 0%
Sugars 13g
Protein 13g 26%
Ingredients: Nonfat Yogurt (Cultured
Pasteurized, Nonfat Milk, Live and Active
Cultures…), Evaporated Cane Juice, Vanilla
Extract, Locust Bean Gum, Pectin.
Nutrition FactsServing Size 1 container (150g)
Amount Per Serving
% Daily Value
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 10g 3%
Sodium 50g 2%
Potassium 160mg 5%
Dietary Fiber 0g 0%
Sugars 6g
Protein 15g 30%
Vitamin A 0%
Vitamin C %
Calcium 15%
Iron 0%
Ingredients: Cultured grade A non fat milk.
DO YOU KNOW WHAT YOU ARE REALLY EATING?
Not all food products are created equal. In order to know what you are really eating, you have to do a little investigation. Many
food products list health claims on the package, such as “Healthy,” “Lower Sodium,” “Lower Fat” or “Natural.” Most food
manufacturers use these claims to grab the consumer’s attention to purchase their product. Avoid relying on these catchy health
claims. To know if a food product truly is a healthier choice, you must read the ingredients and compare the Nutrition Facts label.
Let’s compare a few food labels.
Yogurt is often considered to be a healthy snack or part of a healthy meal, due to its rich source of calcium and probiotics. The
truth is that most yogurts can have more sugar than a typical cookie. You must read the ingredients and compare Nutrition Facts
against other brands to find the healthiest options. Instead of fruited or artificially flavored yogurt, consider plain yogurt and add
fresh fruit.
Watch Out For: Thickening agents or starches, artificial flavors, added sweeteners such as corn syrup or fructose,
artificial sweeteners.

23
Peanut/Nut Butter. When the correct portion is eaten, nut butters are a healthy choice. They are a good source of unsaturated
fats and protein. However, many nut butters are loaded in unnecessary extras that hinder our approach to a healthy snack or
meal. Read the ingredients, and remember that less is best. To make peanut butter, you need only peanuts and a grinder. Check
the ingredients in your nut butter; what else are you eating?
Watch Out For: Added oils, sugar, salt and flavor enhancers or preservatives (i.e., maltodextrin). Avoid hydrogenated oils.
PEANUT BUTTER:
HONEY ROASTED
PEANUT BUTTER:
REDUCED FAT
PEANUT BUTTER:
CREAMY ALL NATURAL
Nutrition FactsServing Size 2 tbsp (34g)
Serving Per Container about 13
Amount Per Serving
% Daily Value
Total Fat 15g 23%
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 125g 5%
Potassium 160mg 5%
Dietary Fiber 2g 8%
Sugars 8g
Protein 8g
Iron 2% Magnesium 10%
Ingredients: Peanut butter [roasted
peanuts, sugar, hydrogenated vegetable oils
(cottonseed and rapeseed), molasses, salt,
partially hydrogenated cottonseed oil], sugar
and honey.
Amount Per Serving
% Daily Value
Total Fat 12g 19%
Saturated Fat 2g 10%
Trans Fat 0g
Polyunsaturated Fat 3.5g
Monounsaturated Fat 6g
Cholesterol 0mg 0%
Sodium 200g 8%
Dietary Fiber 2g 7%
Sugars 4g
Protein 7g
Ingredients: Peanuts, corn syrup solids,
sugar, pea protein, salt, fully hydrogenated
vegetable oils (rapeseed and soybean), mono
and diglycerides, molasses, magnesium
oxide, niacinamide, ferric orthophosphate,
zinc oxide, copper sulfate, folic acid,
pyridoxine hydrochloride.
Amount Per Serving
Total Fat 16g
Saturated Fat 2.5g
Trans Fat 0g
Cholesterol 0g
Sodium 105g
Potassium 160mg
Dietary Fiber 2g
Sugars 1g
Protein 8g
Ingredients: Peanuts.

24
Boxed Ready-to-eat Cereal. Don’t be fooled by health claims, catchy
titles or buzzwords on the front of the box. Always read the ingredients and
compare the nutrition facts. You may be surprised to learn that a cereal that
appears to be a healthy choice is far from it.
Watch Out For: High sugar grams in the nutrition facts, refined grains,
hydrogenated oils, excessive use of sweeteners or additives.
Look For: High-fiber options, low in sugar.
Rule of thumb: choose cereal options with more than 3 grams of fiber
and fewer than 8 grams of sugar per serving.
Tip: To naturally add flavor or variety to a high-fiber cereal, add fresh fruit
and/or nuts. Remember to watch your portions and use measuring cups.
HIGH FIBER:
OATMEAL RAISIN
WHOLE GRAINS
Nutrition FactsServing Size 1 cup (62g)
Amount Per Serving
Oatmeal
Crisp Raisin
with ½ cup
skim milk
Calories 200 270
Calories from Fat 20 20
% Daily Value
Total Fat 2.5g 4% 4%
Saturated Fat 0.5g 3% 3%
Trans Fat 0g
Polyunsaturated Fat 1g
Cholesterol 0mg 0% 1%
Sodium 120g 5% 8%
Potassium 220mg 6% 12%
Total Carbohydrates 50g 17% 19%
Dietary Fiber 5g 20% 20%
Soluble Figer 2g
Insoluble Figer 3g
Sugars 17g
Other Carbohydrate 28g
Protein 5g
Ingredients: Whole-Grain Oats, Whole-
Grain Wheat, Sugar, Raisins, Corn Syrup,
Glycerin, Brown Sugar Syrup, Brown
Sugar, Salt, Oat Flour, Rice Flour, Honey,
Cinnamon, Baking Soda, Artificial Flavor,
Color Added. Vitamin E (Mixed Tocopherols)
and BHT Added to Preserve Freshness.
Versus
Nutrition FactsServing Size 3/4 cup (30g)
Serving Per Package about 12
Amount Per Serving Cereal
125 ml
skim milk
Calories 120 160
Calories from Fat 10 10
% Daily Value
Total Fat 1g 1% 1%
Saturated Fat 0g 0% 0%
Trans Fat 0g
Cholesterol 0mg 0% 0%
Sodium 130g 5% 8%
Potassium 180mg 5% 11%
Total Carbohydrates 24g 8% 10%
Dietary Fiber 5g 20% 20%
Sugars 4g
Protein 4g
Ingredients: Whole-Grain Wheat
Flour, Wheat Bran, Whole-Wheat Meal,
Evaporated Cane Juice, Whole-Oat Flour,
Spelt Flour, Barley Flour, Whole Millet, Barley
Malt Extract, Quinoa, Sea Salt, Honey.

25

Sliced Bread. Be aware that “wheat” does not automatically mean high fiber or a healthy choice. Most wheat bread options
have added sugar and coloring to change their appearance. Don’t be fooled by claims of “light” or “higher fiber.” Always read
the label.
Watch Out For: Extra added ingredients and preservatives, added sweeteners or hidden terms for sugar, such as high-fructose
corn syrup, molasses, honey or sucralose (see table on page 21 for all listings).
Look For: The term “whole” in front of the grain’s name. Choose options that provide at least 3 grams of fiber per slice.
LIGHT:
100% WHOLE WHEAT
HIGHER FIBER WHEAT WHOLE WHEAT
Nutrition FactsServing Size 2 Slices (46g)
Amount Per Serving
% Daily Value
Total Fat 1.5g 2%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 200mg 9%
Sugars 3g
Protein 5g
Ingredients: Whole-wheat flour, water, wheat
gluten, high-fructose corn syrup, yeast,
wheat bran, honey, molasses, wheat, nonfat
milk, sodium steardy lactylate and datem,
wheat germ, mono- and diglycerides, brown
sugar, sucralose.
Nutrition FactsServing Size 1 Slice (38g)
Amount Per Serving
% Daily Value
Total Fat 1.5g 2%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 200mg 8%
Sugars 3g
Protein 4g
Ingredients: Whole-wheat flour, water,
sugar, wheat gluten, soybean oil, yeast,
wheat bran, salt, enrichment (calcium sulfate,
vitamin e acetate, vitamin a palmitate,
vitamin d3), mono- and diglycerides, calcium
propionate (preservative), datem, ethoxylated
mono- and diglycerides, monocalcium
phosphate, grain vinegar, soy lecithin.
Nutrition FactsServing Size 1 Piece (72g)
Amount Per Serving
Total Fat 1g 2%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0g 0%
Sodium 350g 15%
Sugars 0g
Protein 4g
Ingredients: Whole-Kernel Rye, Water,
Whole-Meal Rye Flour, Oat, Barley, Linseed,
Sea Salt, Apple Powder, Sesame, Yeast.

26
LABELED
MULTIGRAIN CRACKERS
LABELED
WHOLE-WHEAT CRACKERS
WHOLE-GRAIN CRACKERS
Nutrition FactsServing Size 2 Slices (46g)
Amount Per Serving
% Daily Value
Total Fat 1.5g 2%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 200mg 9%
Sugars 3g
Protein 5g
Ingredients: Wheat flour, whole-wheat flour,
sugar, soybean oil with tbhq for freshness,
toasted defatted wheat germ, whole-oat
flour, honey, modified corn starch, salt,
oat fiber, soluble wheat fiber, baking soda,
onion powder, whey, mixed tocopherols for
freshness, BHT for freshness.
Nutrition FactsServing Size 1 Slice (38g)
Amount Per Serving
% Daily Value
Total Fat 1.5g 2%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 200mg 8%
Dietary Fiber 3g 3%
Sugars 3g
Protein 4g
Ingredients: Unbleached wheat flour, whole-
grain flour, soybean oil, sugar, partially
hydrogenated cottonseed oil, leavening
(calcium phosphate and/or baking soda), salt,
high-fructose corn syrup, soy lecithin,
natural flavor.
Nutrition FactsServing Size 1 Piece (72g)
Amount Per Serving
Total Fat 1g 2%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0g 0%
Sodium 350g 15%
Sugars 0g
Protein 4g
Ingredients: Whole-grain wheat, vegetable
oil, sea salt.

Crackers. When looking for a cracker, be cautious; most options contain many
added ingredients and a long list of health claims.
Watch Out For: Long list of additives, hydrogenated oils and added sugars.
Take notice of the serving size and the sodium content.
Look For: Whole-grain options and better-quality ingredients that provide more
than 3 grams of fiber per serving. Compare sodium content.
Tip: Keep portion control in mind; monitor how frequently you choose crackers.

27
Salad Dressings. Most bottled salad dressings are filled with sugar, salt, preservatives and artificial flavors, wreaking havoc
with your plans for a healthy green salad. Fat-free and light dressing options can have the highest sugar content. It’s time to start
paying closer attention to the ingredients and the Nutrition Facts labels of your favorite bottled dressings.
Watch Out For: High sugar and sodium content, long list of additives, such as modified food starch, corn syrup and food dyes.
Look For: Simple ingredients.
Tip: The healthiest option is to make your own salad dressing. Simple and quick, mix together ¼ cup balsamic vinegar, ¼ cup
olive oil and 1 tablespoon Dijon mustard.
LIGHT DRESSING VINAIGRETTE YOGURT DRESSING
Nutrition FactsServing Size 2 Tbsp (33g)
Amount Per Serving
% Daily Value
Total Fat 4.5g 7%
Saturated Fat 0.5g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 230mg 10%
Fiber 0g 0%
Sugars 6g
Protein 0g
Ingredients: Water, Sugar, Vinegar, Soybeans
Oil, Corn Syrup, Salt, Food Starch Modified,
Paprika, Xanthan Gum, Phosphoric Acid,
Garlic Dried, Polysorbate 60, Yellow 6,
Yellow 5, Flavors Natural, Potassium Sorbate,
Calcium Disodium EDTA.
Amount Per Serving
% Daily Value
Total Fat 6g 9%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 200mg 8%
Dietary Fiber 0g 0%
Sugars 2g
Protein 0g
Ingredients: Distilled Vinegar, Water,
Vegetable Oil, High-Fructose Corn Syrup,
Salt, Sugar, Garlic, Red Bell Pepper, Onion,
Xanthan Gum, Spice, Natural Flavor, Calcium
Disodium EDTA.
Amount Per Serving
Total Fat 7g 11%
Saturated Fat 1g 5%
Trans Fat 0g
Monounsaturated Fat 1.5g
Cholesterol 5mg 2%
Sodium 190g 8%
Dietary Fiber 0g 0%
Sugars 1g
Protein 1g
Ingredients: Lowfat Yogurt (Cultured Low-
fat Milk, Skim Milk, Pectin, Carrageenan),
Soybean oil, Cultured Nonfat Buttermilk,
Water, Distilled Vinegar, Egg Yolks, Sugar, Salt,
Spices, Natural Flavor, Xanthan Gum, Garlic,
Onion, Parsley.

28
Creating a Healthy Kitchen
STOCKING THE PANTRY RIGHT
With a well-stocked kitchen, you can make practically any meal and ensure that you will find something great to eat. Meal
planning becomes a breeze when you have a variety of healthy food options readily available.
Dried goods. Avoid purchasing tempting foods like cookies, chips, doughnuts or muffins. If these options are kept in the house,
they are difficult to refuse. Avoid placing foods like nuts, seeds, crackers and cereals at eye level. Keep these items in tightly
closed containers and store them where they are harder to access.
Cold items. Make snack-packs of vegetables and hummus, fruit and cheese and nut butter and fruit. Keep these options at eye
level, making them readily available when you need to reach for a snack. Have yogurt, lettuce, cherry tomatoes, baby carrots and
a variety of cut-up vegetables that are easy to grab-and-go. Eggs, almond or skim milk and Swiss cheese are great options, too.
All things frozen. Have protein choices available. Purchase a few steam-in-a-bag vegetable options with no added salt or other
ingredients for the days when you are in a rush. Freeze ripe fruits or vegetables that you were not able to use and enjoy them
in smoothies.

29
Cooking Made Easy
IT’S TIME TO LEARN HOW TO COOK A QUICK AND HEALTHY MEAL!
Cooking and preparing your own foods allows you to control the quality of nutrients in your meals and snacks. When we eat away
from home, we limit our food choices to the food environment around us, which often leads to poor food choices.
While we may have good intentions to prepare a home-cooked meal, after a long day at work cooking dinner can seem
challenging. Here are some tips on how to prepare a quick, healthy meal from scratch:
1. Set aside the ingredients needed to prepare your meal.
2. Start with the items that take the longest to cook, such as rice. As these items
are cooking, begin on other items that may take less time, like a salad.
3. Purchasing pre-cut, pre-portioned and pre-washed produce can help you
save time in the kitchen. Keep in mind that these items will cost more, but
sometimes it’s worth the few dollars extra.
$ SAVING TIP: Purchase produce whole. Cut and prep it yourself on less busy
days; portion it out for your recipes to be made later in the week.
4. Purchasing proteins that are skinless and boneless requires less prep time.
When they are cut into thinner slices, cooking time is reduced significantly.
5. Covering foods while cooking speeds up the cooking process.
FOR UNDER $24, YOU COULD BUY...
6 McMuffins
TOTAL: $23.94
TOTAL: $20.95
OR

30
HOMEMADE VERSUS READY-MADE
Many people think eating healthy is more expensive or that eating away from home is a better deal. Here are a few examples that
will help put things into perspective.
LUNCH 1: CHIPOTLE BOWL WITH A BOTTLE OF WATER— $10.15
(approx. 1 cup rice, 4 oz. chicken, ½ cup of beans, ½ cup of veggies)
Nutritional Information: 935 calories, 52 g fat, 1,455 mg sodium, 67 g carbohydrates
LUNCH 2: FROZEN LEAN CUISINE WITH A BOTTLE OF ICED TEA— $4.98
(¼ cup brown rice, 2 oz. chicken, ¼ cup of broccoli)
Nutritional Information: 390 calories, 1.5 g total fat, 480 mg sodium, 26 g carbohydrates
LUNCH 3: HOMEMADE LUNCH WITH A SALAD AND WATER— $2.47
(½ cup brown rice, 4 oz. chicken, 1 cup of broccoli, side salad)
Nutritional Information: 361 calories, 4 g total fat, 157 mg sodium, 42 g carbohydrates
One could argue that purchasing all the ingredients needed to make the same meal with fresh foods could cost slightly more
initially. However, one could make additional meals out of that initial cost. See price breakdown below.
FOOD OPTION
TOTAL COST
(MAKES 4 SERVINGS)
COST PER MEAL
Bag of Lettuce $1.79 $0.45
Tomatoes 3 for $1.99 $0.50
Chicken Breast 2 4-oz. breasts @ $2.63 $1.32
Brown Rice 2 lbs. $1.89 ¼ c. x 22 $0.09
Broccoli $2.50 raw or $1.59 frozen $0.63 raw or $0.40 frozen
Total $10.80 or $9.89 Total $2.70 or $2.47 per person
THE COST OF EATING RIGHT IS OFTEN A MATTER OF PERCEPTION.
Most people do not have a problem purchasing:
A bag of potato chips – $3.49
Starbucks latte – $4.49
Sushi rolls – $8.99
However, the following items seem pricey to the same individuals:
Bag of potatoes – $1.99
Bottle of water – $1
Salad – $5.99

31
EATING AWAY FROM HOME
Eating on the go can get tricky. Whether it’s a trip across the ocean, a dinner date or just a day at work, it’s important to be
prepared. Before stepping outside your door, always think about where you will be eating that day and ask yourself, “What will my
options be? ” Always take some options with you, as you never know where the day may take you. Here are some survival tips for
the times you need to eat away from home.
EATING OUT
Eating out for business, pleasure or on the go can still be healthy. Try these suggestions to help you make a better choice:
n Pick a restaurant that offers healthier menu options.
n Review the menu in advance, either online or with an app, to
review the nutritional information.
n Refuse or limit the bread basket/chips.
n Stay away from foods with descriptions of creamy, crispy, fried,
breaded or smothered.
n Choose steamed, grilled or broiled dishes.
n Have it your way. Ask the server to make changes to the menu.
Replace unhealthy sides such as French fries with steamed
vegetables or a salad. Always ask for sauces and dressings on
the side.
n Try sharing the meal or have the server box half of it for you before it reaches the table. Restaurant servings can usually feed
more than one person.
n Choose a lighter, smaller portion of a meal option or select a healthier appetizer as your meal.
n Make a fresh house salad your appetizer instead of starting with a typical appetizer.
n Make water or unsweetened tea your beverage of choice. Add a squeeze of lemon for additional flavor. If you do order a
beverage, remember the added calories and sugar. Sweetened tea can have approximately 400 calories in a large restaurant
glass. Alcohol, wine and beer will add 150-300 calories and mixed drinks can have 300-500 or more calories. If you choose to
drink alcohol, avoid the appetizer and the dessert and choose a healthier dish to compensate for the extra calories.
AT WORK
From delivered lunches and 3 p.m. vending machine visits to birthdays
and other celebrations, the office serves, for many, as the biggest
roadblock to maintaining a healthy diet. Here are some suggestions:
n Bring lunch from home at least three days a week. Homemade foods
are cooked healthier and portion control is easier.
Those 3 p.m. hunger pangs can represent a myriad of issues. Thirst,
boredom, tiredness and, of course, hunger are the main culprits.

32
n It might be time for your healthy snack. Make sure to pack things like vegetables, hummus, fruits, nuts and yogurt or cheese.
n Before heading to the vending machine, make sure to quench your thirst. Drink plenty of water during the day; keep a water
bottle at your desk. If you have more than one cup of coffee per day, you might be thirsty and need more water.
n If the vending machine is your only option, choose filling snacks like unsalted nuts or protein bars.
Birthdays, holidays and other celebrations add up to quite a bit of calories in the office setting.
n Help plan the menu. Offer fruit as dessert.
n Offer to bring a healthy side dish.
TRAVELING
Road trips lasting more than a couple of hours require preparation:
n Eat a healthy and nutritious meal before heading out to avoid
getting hungry too soon into the trip.
n If you plan to eat one or more of your meals on the road, check
to see what eateries will be available along the way. If available,
review their menus ahead of time and take note of their
healthier options.
n Pack healthy snacks such as unsalted nuts, homemade trail
mix (to avoid added salt, sugar and fat), easy-to-eat fresh fruit
(bananas, apples, pears), fresh cut-up vegetables (celery, carrot
sticks, cucumber, zucchini) and hummus or nut butters.
n Quench your thirst with water. Avoid caffeinated drinks, which
strip fluid from your body, and sugary drinks, which add
unwanted calories.
n Invest in a travel cooler if you’re frequently on the road. These
coolers run on the car’s 12-volt charger and come in various sizes
and shapes. Pack sandwiches to take with you.
AIR FARE
n Eat a healthy and nutritious meal before the trip.
n Pack a couple of whole fruits, or cut-up fruits wrapped or in a container.
n Stay hydrated.

33
Setting Goals for Success
Now that you have all the tools needed to improve your eating habits, its time to set goals.
WHAT IS A GOAL?
A goal is something you plan to accomplish – a challenge you set for yourself. A goal can be short-term or long-term.
Short-term goal: Something you want to accomplish in the next week or two.
Example: I will eat breakfast every day.
Long-term goal: Something you want to accomplish that will take you a month or two. You can even have long-term goals that
will take a few years.
Example: Will improve my fitness level.
Your goals should challenge you to do more than what you do now. Use the SMART acronym to help you set goals that will be
right for you.
Specific
The goal should identify a specific action or event that will take place. State what you
intend to accomplish. “To eat more vegetables” is too general; “To eat a vegetable at
lunch and dinner every day” is better.
Measurable
The goal and its benefits should be measurable. “I will eat at least two vegetables per day,
one at lunch and one at dinner.”
Achievable The goal should be easily attainable.
Realistic The goal should require you to stretch some, but allow you to be successful.
Timely
The goal should state the time period in which it will be accomplished. Attach a date to
each goal.
FULFILLING YOUR GOALS
Develop several goals. A list of five to seven items gives you several things to work on over a period of time. However, you
want to pick one goal at a time; if you try to change everything at once, it may be too difficult. It typically takes three to six weeks
to create a new habit or behavior.
State goals as declarations of intention, not items on a wish list. “I want to eat healthier” lacks power. “I will eat two
servings of fruits and three servings of vegetables daily” is intentional and powerful.

34
Write down your goals and share them with your spouse, friend or co-worker, who can help keep you accountable and
provide support along the way. Building a support system increases your success.
Reward yourself once you have reached your goal. Choose a non-food reward, such as a night at the movies, buying new
clothes or getting a massage. A reward will motivate you to accomplish your goal and continue being successful.
TOOLS FOR SUPPORT
Maintaining optimal nutritional habits doesn’t have to be difficult. There are many tools to help provide support and guidance
along the way. Some are available online as well as on phone apps.
n Buddy System. Having the support of your spouse, parents, children, friends and co-workers can provide accountability as
you work toward your goals. Find a friend or a family member with whom you can start making healthier changes.
n Food logs, calorie trackers or food counters help you become more aware of the calories and nutrients in your food choices
throughout the day. Tracking your food choices can facilitate weight loss and help you make better food decisions. As you
watch your calories add up throughout the day, you might think twice before reaching for that extra piece of chocolate.
n Weight scales. Weighing yourself regularly can also bring awareness of how your weight is trending. Weighing yourself
weekly is most effective. If weekly is too much for you, try to weigh yourself at least a couple of times a month. Make it a point
to weigh yourself on the same day, wearing similar amount of clothing and using the same scale.
n A recipe finder, online or as a phone app, allows you browse through
numerous new recipes. This will give you new meal ideas and prevent you
from feeling bored.
n Fitness trackers track your activity level. Many fitness trackers
synchronize with your calorie counter, which will help you track the
calories you eat and the calories you burn. Some trackers will also track
your sleep and stress levels. These combined trackers can provide you
with a better understanding of how your daily habits contribute to your
weight-loss progress.
n Restaurant guides help you identify menu choices at many restaurants.
Look through menus to determine healthier selections and look up their
nutritional information.
n Use a Food Product Grader. There are a few apps and online tools
that will allow you to scan the barcode of a food product to determine
its “healthy” grade. This can help you make a better choice at the
grocery store.

35
MAINTAINING A HEALTHY WEIGHT
You’ve done it – you’ve lost the unneeded pounds. You’ve received the compliments. You
reached your goals and feel satisfied with your accomplishments! The important part is
that you are feeling good about yourself, about your body and, most importantly, about
your health.
Now what? Many people assume that once they reach their goal weight, they will be able
to do less physical activity and perhaps become more lax in their new routines of meal
planning and food choices. However, in order to maintain the weight lost, you have to
maintain the effort you put into reaching your goals.
Maintaining weight loss and preventing weight regain can be very challenging. Dieters often
report that maintaining the weight loss for the long term is more difficult than losing the
weight initially. With so many influences affecting a person’s weight status, eating habits
and activity level, it is important to make a lifelong commitment to a new and improved
lifestyle.
During the journey toward developing a healthier lifestyle, many people find that they hit a
plateau with their weight loss or fall off track with their newly developed routines. It can be
easy to head back to those previous unhealthy habits. Therefore, it is important to develop a
plan of action for bouncing back and getting in sync with your healthy habits.
YOU MUST KEEP FEEDING YOUR HEALTHY LIFESTYLE WITH FRESH IDEAS!
Here are some tips to keep your routines new and exciting:
n Sign up to receive health-related messages that promote healthy eating, physical activity and stress management.
• Consider the use of social media, magazines, and health seminars. Always be cautious to choose a reliable and
credible source.
n Become active with local physical activity groups, such as walking, running, biking, swimming, softball, kickball, basketball or
tennis groups.
n Look for local farm products via farmers markets, CSA
or produce-buying clubs. This is a great way to become
exposed to new foods, which can also lead to finding
new recipes to keep mealtime exciting.
n Grow your own vegetable and herb garden. This can
lead you to explore and develop a new relationship with
the quality of your food choices.
n Avoid excessive screen time. Watching too much
television, spending time on social media, surfing the
Internet and reading may take away from time that
you could be engaging in activities or meal prepping.
Be aware of how much time you allow yourself to
be distracted.

36
n Weigh yourself regularly. If you start to see the scale trending up or down, it’s time to start paying closer attention to your
routines. What changed? Less time this week to be physically active? More social events or eating away from home? Increase
in stress level? Change in sleeping patterns or schedule causing you to get less sleep? Identify the change and develop a plan
of action to modify the outcomes.
n Dealing with celebrations and holidays can seem difficult. However, they don’t need to be. Practicing portion control and
balancing your choices will allow you to partake in the celebrations in ways that you are comfortable with. Always be ready with
a plan of action.
Weight management goes beyond
numbers on a scale. The development
of a healthy lifestyle with a positive
relationship with food is important for
overall health and fitness.

37
Appendices
APPENDIX 1: RECIPES
RECIPE FOR A QUICK, NUTRITIOUS FULL-COURSE MEAL
Time: 15-20 minutes
Dinner Menu
Quinoa
Sautéed chicken
Steamed vegetables
Side salad
1. Prepare the quinoa according to the directions on the box.
Quinoa is whole grain that cooks just like rice and takes 15 minutes.
The easiest way to cook it is in a rice maker (put everything in and
forget about it). Make sure to rinse the grains before cooking and
add water according to the package.
2. To sauté the chicken: Use defrosted boneless, skinless strips of chicken breast. To defrost, place frozen chicken in the
refrigerator when you leave in the morning. If you forgot to, use the microwave to defrost.
a. Chop up a small onion and one garlic clove (to save time, purchase a jar of minced garlic in water).
b. Spray sauté pan with cooking spray.
c. Add chopped onions and garlic, cook on medium heat, mix around until you start to smell the aroma.
d. Lightly sprinkle chicken breast with a complete seasoning on both sides.
e. Add chicken to the pan and brown both sides.
f. Add a ¼ cup of lemon juice.
g. Cover and reduce heat to simmer.
3. Steamed vegetables: The fastest, most convenient way to prepare vegetables is to purchase the steam-in-bag options in
the freezer section. You will have a variety of vegetables ready in five minutes.
a. Fresh vegetables also cook quickly. Try making Swiss chard. Rinse leaves under running water, shake excess water off.
1. Chop up stems, add to hot sauté pan sprayed with cooking spray. Add minced garlic and cook until tender.
2. Meanwhile, chop leaves into big chunks and add to pan.
3. Cover pan and reduce heat to low. Stir occasionally until tender.
4. Quick salad: Purchase container of prewashed lettuce. Place in bowl.
a. Rinse and dry fresh strawberries, slice and add to bowl
And you’re done. Enjoy!

38
APPENDIX 2: BAPTIST HEALTH’S GROCERY LIST
VEGETABLES AND
FRUITS
n Look for items ripe and in season.
n Look for locally grown.
n Select a variety of colorful options.
n Choose leafy greens for salad.
n Choose handheld fruit.
n Choose veggies that you can eat raw.
n Choose veggies that you can cook.
n Choose fruit to cut up.
n Opt for organic when possible.
n Pre-cut and pre-washed may cost
more but can also save you time
during meal preparation.
WHOLE GRAINS
Look for whole-grain options that contain
3 grams of fiber or more per serving.
n Whole-grain pasta.
n Brown or wild rice.
n Quinoa.
n Barley.
n Couscous.
n Whole-wheat or whole-grain bread.
n Mini whole-wheat or whole-grain
bagels.
n Oatmeal or other hot cereal.
n Whole-grain, high-fiber cereal with
limited added sugars.
n Whole-grain tortilla/wrap – but watch
the sodium.
DAIRY
w Evaluate organic and hormone-free
(rBHT-free) options.
w Look for lower-fat options.
w Avoid milk options with added sugars
and flavors.
w Avoid processed cheese; choose
natural from a block.
n Yogurt (avoid products with artificial
ingredients). Aim for no more than
18 grams of carbohydrates.
n Milk (skim or 1%).
n Almond, soy or rice milk (avoid
flavored options with added sugars).
n Cottage cheese.
PROTEINS
w Choose lean cuts of meat.
w Select options that were humanely
raised.
w Organic or grass-fed options.
w Wild-caught seafood.
w Choose a variety of protein sources:
n Chicken breast.
n Ground turkey breast.
n Ground beef 95% fat-free or higher.
n Pork loin.
n Wild-caught fish (mackerel, trout,
salmon, mahi-mahi).
n Turkey breast.
n Hummus.
n Eggs.
n Tofu.
n Beans.
n Unsalted roasted nuts.
n Fresh ground peanut butter/nut
butter/seed butter/soy butter.
FATS
n Nuts, unflavored, unsalted (walnuts,
Brazil nuts, pistachios, almonds,
pecans, cashews).
n Seeds (chia, sesame, hemp, pumpkin,
sunflower, flax).
n Avocados.
n Olive oil.
n Canola oil (GMO-free).
n Coconut oil.
n Safflower oil.
n Try plain Greek yogurt instead of
sour cream.
PACKAGED OR
CANNED PRODUCTS
n Limit your selection of these products.
n Read ingredients and compare
nutritional information facts.
n For canned goods, choose options
with no added salt.
n For frozen fruits and vegetables,
choose options without added
seasonings.

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APPENDIX 4: NUTRITIONAL GUIDELINES
NUTRIENT NUTRITIONAL GUIDELINES
Adapted from Dietary Guidelines USDA 2010, DRI, and Therapeutic Lifestyle Changes Diet Guidelines
Calories
Total calorie needs will range from person to person, based on height, weight, age and activity
level. The overall goal is to balance out total calories with a proportion of good-for-you proteins,
carbohydrates and fats.
Protein 15% to 35% of total calories per day
Carbohydrate 45% to 55% of total calories per day
Total Fat 25% to 35% of total calories per day
Sugar
Limit to less 5% of total calories coming from sugar or 6 teaspoons of sugar.
1 teaspoon = 4 grams of sugar
Fiber Aim for 25-30 grams per day
Saturated Fat 10% of total calories per day
Monounsaturated Fat Up to 20% of total calories per day
Polyunsaturated Fat Up to 10% of total calories per day
Trans Fatty Acids Avoid products that contain hydrogenated or partially hydrogenated oils.
Potassium 4,700 millagrams perday
Magnesium >300 millgrams per day
Sodium
Avoid eating more than 2,000 milligrams of sodium per day.
1 teaspoon of table salt = 2,400 milligrams of sodium.
Calcium 1,000-1,300 milligrams per day

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