Tips for Keeping Food Records
1. Write down everything you eat or drink
2. Write down the name of each food and describe it as well as you can.
Example: Tuna Noodle Casserole
¼ lbs. uncooked noodles
1-7 ounce can tuna fish
1 can cream of mushroom soup
½ cup of bread crumbs
Write down brand names for commercial products, mixes, or convenience items.
Example: Betty Crocker Fudge Brownies or Dannon Blueberry Yogurt
3. Write down the amount of food you actually ate.
4. Write down the time each food is eaten.
5. If foods are eaten away from home, indicate where and please estimate as closely as possible the serving size for each item.
6. Record in your food journal (record) as soon as you can after you eat. Do not wait until the end of the day.
7. Use the Hunger Scale to rate the level of hunger before and after meals.
8. Mood ColumnThis column is for you to express anything you wish to express about your mood while eating. For example, stressed (late for work), relaxed (talking with friends), angry (argument with significant other).
9. Other Activity Column Use this column to record any other activity you are performing while eating. For example, talking with friends or watching television
Eating for a Sweet Heart:
February is national heart month. Not only do we celebrate our loved ones with candy hearts, decadent chocolate and mushy love notes, but it is also the time of year to think about the health of your heart.
Your heart is a powerful muscle whose primary function is to pump blood to all parts of the body, delivering nutrients and oxygen to your organs and tissues. For in an average day your heart will beat more than 100,000 times per day, pumping more than 4,300 gallons of blood throughout your entire body. However, did you know that in 2002, the World Health Organization estimated that 16.7 million people around the world die of heart disease. Heart disease affects 1 out of 4 men and is the leading cause of death among women. Heart failure may occur suddenly, or develop gradually over years. But one thing is for certain, exercise and nutrition habits play a major role in preventing heart disease. In this issue, I hope to share with you some nutrition tips to ensure you send many more roses and love notes for many years to come!
Fruits and Vegetables:
Eating a variety of fruits and vegetables ensures that you are taking in a wide range of nutrients to protect against heart disease. Fruits and vegetables are high in vitamin C, beta carotene, bioflavonoids and phytochemicals, all of which are essential antioxidants in the prevention of heart disease.
Omega 3 Fatty Acids: Omega 3’s have been found to help decrease triglyceride levels, the rate of atherosclerotic plaque, and arrhythmias. Fish high in Omega 3 include: salmon, sardines, herring, trout, mackerel, bluefish, halibut, striped bass, tuna, Atlantic cod, and flounder. Other sources of Omega 3– rich foods include: canola oil, flaxseed, walnuts, and wheat germ.
Soluble Fiber: Soluble fiber helps to decrease cholesterol levels, therefore working to decrease risk for heart disease. Foods high in soluble fiber include: oats, oat bran, pectin, pyslium, flax, lentils, legumes, apples, pears, and grapes.
Nuts are high in fiber, vitamin E, magnesium, and essential fatty acid. Eaten in moderation, nuts can help decrease risk for heart disease. A few examples of some heart healthy nuts include: almonds, walnuts, chestnuts, peanuts, and pistachios.
Foods rich in folate help to decrease risk for heart disease by helping to regulate homocysteine levels. Green leafy vegetables, orange juice, lentils, whole grain enriched cereals, and asparagus are great sources of folate
Smoothie Queen's (Patty) Recipe
1 bottle of Dannon's Light'n Fit Carb & Sugar Control Smoothie
1 cup of water
¼ cup soy unflavored protein powder, whey protein or vegetable protein
2 tablespoons milled flax seed
2 teaspoons flax oil
2 teaspoons fiber supplement
16 ounces frozen mixed berries or other frozen fruit
Liquid vitamin (optional)
Pour smoothie drink, and water into the blender, then
Add protein powder, flax seed, fiber supplement, flax oil, and frozen mixed fruit.
Recipe contains 120 calories, 10 grams protein, 16 grams carbohydrates, 3 grams fat and 4 grams fiber. Recipe makes 4 servings.
Sugar Land Nutrition (Sugar Land Nutrition Therapy Center)