7 Basics About Nutrition

November 6, 2007

1.      Eat a variety of foods.


Eat plenty of fruits and vegetables every day. 

Eat different types of starches with your meals. 

Eat more high fiber foods and less salty foods.

Try new foods.


2.                Balance the food you eat with physical activity – maintain or improve your weight.


Be at a healthy weight.  Your weight goal should be one that you can maintain without much trouble

If you have trouble getting to your healthy weight or staying there, talk to a dietitian.

Every day do activities that move your body – walking, sweeping, gardening, playing.

Be active at least 30 minutes most days.  Three 10 minute periods of activity work best for some.


3.               Choose a diet with plenty of grain products, vegetables and fruits.


Try new types of whole-grain breads and breakfast cereals.


4.              Choose a diet low in fat, saturated fat and cholesterol.


Prepare meat with less fat or no fat.  Bake, broil, roast, grill or boil meats instead of frying.

Have a meatless meal one or twice a week.

Choose fried or high-fat foods only 1-3 times a week.

Drink nonfat or low-fat milk


5.             Choose a diet moderate in sugar.


Avoid regular soft drinks.  One can has 9 teaspoons of sugar….

Choose water or diet soft drinks.


6.               Choose a diet moderate in salt and sodium.


            Most Americans consume more sodium than is needed. The Nutrition Facts Label lists a Daily Value of 2,400 mg per day for sodium [2,400 mg sodium per day is contained in 6 grams of sodium chloride (salt)]. In household measures, one level teaspoon of salt provides about 2,300 milligrams of sodium.

Most people consume more than this amount.


7.           If you drink alcoholic beverages, do so in moderation.


            Alcoholic beverages supply calories but few or no nutrients.


High Cholesterol and Low Cholesterol Foods

November 4, 2007

Which foods have the most Cholesterol?


Cholesterol is produced in the liver; therefore all animal food products contain some cholesterol.


How much cholesterol should you have each day?


If there is a history of high cholesterol, consume less than 200 mg per day.

If there is not a history of high cholesterol the American Heart Association recommends no more that 300 mg per day. A product is considered low in Cholesterol when it has less that 20 mg per serving.


Liver                                            410 mg per 3 – ounce portion                     

Egg Yolk                                     212 mg per 1 yolk

Regular Ground Beef                74 mg per 3 ounces

Chicken Breast                          71 mg per 3 ounces             

Whole Milk                                  33 mg per 1 cup


Which foods have the least amount of Cholesterol and Saturated Fat?


All fruits and vegetables have zero cholesterol and little to no saturated fat.

Nuts also have zero cholesterol, however, they do have saturated fat. Saturated fat increases blood cholesterol. Therefore, choose foods with low saturated fat.


Dietary Fiber – How much is enough?


Total fiber intake should be 20-35 grams per day for adults.  Soluble fiber sources include oats, legumes, fruit pectin, psyllium and certain gums.  Fiber acts like a sponge and helps to pull LDL cholesterol, also known as bad cholesterol, out of your system so that it is not absorbed into the blood.  This factor may be involved in the association between fiber intake and decreased incidence of Coronary Artery Disease and death.


Sources of High Fiber


All Bran Cereal          10 g per ½ cup               Bran Buds Cereal          12 g per 1/3 cup

Split Peas                   16.3 g per ½ cup           Black Beans                   15.0 g per 1 cup

Pinto Beans               14.0 g per 1 cup            Lentils                              15.6 g per 1 cup

Pear with Skin            6.0 g per 1 large            Apple with Skin               2.8 g per 1 small

Banana                       2.2 g per 1 small            Turnip, Cooked               4.8 g per ½ cup

Broccoli                      2.3 g per 1 cup               Sweet Potato                  3.0g per ½ cup