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 Learn more about nutrition and health by simply reading the back of your foods! Nutrition facts hold the key to weight loss! Learn more about whole foods and easy ways to start eating better!



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Nutrition And Health

Keep in mind that staying healthy requires more than just good nutrition. Regular exercise, getting enough rest, learning to cope with stress, and having regular physical checkups are important ways to help ensure good health. 

There is no new weight-loss fad diet, scheme, pill, or "quick fix" that is going to make a permanent difference in our health. Making the right food choices on a daily basis will make a difference in your attitude towards food. Try to develop healthy eating habits, even though it is "one habit at a time" 


Reduce the caloric intake

How Many Calories Should You Have ? Multiply your "ideal body weight" by 12-15 to figure out roughly how many calories you need per day. One pound of fat equals about 3,500 calories, so to lose a pound a week you need to reduce calorie intake by about 500 calories a day. 


Exercise is good for you! Exercise a little everyday. This will increase your metabolic rate and lean body mass, also helps you look and feel your best.

  • Are you a computer user--on and off the job? Give yourself at least five minutes of exercise for every hour of computer time.

  • Get up 30 minutes earlier in the morning, and take a brisk walk to start your day. Schedule your walk with a neighbor.

  • Use the exercise equipment you already own. 

Do you like running????

Find Out How Many Calories you have Burned.....Here !

Your Weight
Miles Run
Calories Burned


Nutritional Guidelines for Health

The USDA's food guide replaced the four food groups model in 1991. A lot of research was done on developing this educational tool. The U.S. Government's Dietary Guidelines are supported by this pyramid.

The Food Guide Pyramid 

The Food Guide Pyramid is a simple chart showing recommendations for the type and quantity of foods to eat daily based on calories needs. The Pyramid is an outline of what to eat each day. It's not a rigid prescription, but a general guide that lets you choose a healthful diet that's right for you.


What counts as a serving?

icon Bread, Cereal, Rice, and Pasta Group
(Grains Group)—whole grain and refined
1 slice of bread, 1 Chappati
About 1 cup of ready-to-eat cereal
½ cup of cooked cereal, rice, or pasta
icon Vegetable Group
1 cup of raw, leafy vegetables
½ cup of other vegetables, cooked or raw
Ύ cup of vegetable juice
icon Fruit Group
1 medium apple, banana, orange, pear
½ cup of chopped, cooked, or canned fruit
Ύ cup of fruit juice
icon Milk Yogurt, and Cheese Group (Milk Group)
1 cup of milk or yogurt
1 ½ ounces of natural cheese (such as Cheddar)
2 ounces of processed cheese (such as American)
icon Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
Group (Meat and Beans Group)
2-3 ounces of cooked lean meat, poultry, or fish
½ cup of cooked dry beans or ½ cup of tofu
counts as one ounce of lean meat
2 ½-ounce soyburger or 1 egg counts as 1 ounce
of lean meat
2 tablespoons of peanut butter or 1/3 cup of nuts
counts as one ounce of meat

The Old Food Guide Pyramid

Weight Loss Tips on Making it Easier 

Setting Goals 

  • Set a goal you can achieve in the next 24 hours

  • Write down your goals. It makes a difference.

  • Set small goals that you are able to achieve for both exercise and eating.


  • Sit up straight, feel thin !

  • Be aware of your body and what it is telling you. If you listen, you will choose wisely.

  • The greatest thing you have is the 24 hours in front of you. The past is gone; the future is distant. Today you CAN succeed.

Eating Wisely

  • Choose wisely. You have to eventually learn how to stop eating the foods that are harmful to you. Avoiding food temporarily sounds like a good idea but it solves nothing.

  • Don't forget to drink that water when thirsty. 

  • Drink half a cup every time you touch the sink or open the refrigerator.

  • Start by choosing your favorite fruit. Eat one fruit per day.

  • Eat things you like, fit them into your calories for the day. Just try to learn to eat less of them.


  • Trim all visible fat from beef and poultry, and remove the skin from poultry before eating. 

  • Buy pre-cut vegetables. It is easier to add them to any meal.

  • Quit cooking for an army. Leftovers are killers


Breaking Bad Habits

  • Eat only at the table where ever you go.

  • Don't open the cupboards/pantry and think of what to eat....drink a glass of water , choose a small portion of your favorite snack. Take note of what you have eaten. 

Dining Out

  • When dining in restaurants, only eat until you are satisfied.

  • Cover your plate with a napkin or push it away from you when you become satisfied. 

  • Control size. Restaurant portions are often much too large for one person. Half the portion and keep it aside.  

  • Stop when you're full and ask them to remove your plate so that you don't keep picking at it just because it's there.

  • Avoid ordering fatty gravies and sauces. 


  • Don't shop when you are hungry.

  • Park further from the grocery store.

  • Take the stairs instead of the elevator when you have the choice.  


  • Eat things you like, fit them into your calories for the day. Just try to learn to eat less of them.

  • Get rid of treats in the pantry. If the kids must have them, fine, buy stuff you don't like and they do.

Exercise .... Getting Active 

  • Make activity a part of your daily life.

  • You can begin your way to fitness at any time. Rather than wait for the first of the month or Monday morning, begin whenever you're ready. 

  • Clean your house with vigor - that's activity.

  • Get up from the couch and walk on the spot for 2 minutes or during a commercial.

  • Move every day. Think of physical activity as a part of your daily health routine, like brushing your teeth. Physical activity can increase the amount of calories you burn today, and will speed metabolic rate for good by building muscle. 

  • Being more active may also help you control food cravings, have a more positive outlook and feel better about yourself -- no kidding!

  • Get a walking partner. It makes walking fun.

  • Try adding upper body exercises with weights. They are not as tiring as aerobic activity but build muscle. Start with 1 lb free weights and graduate to 3,5,8 and 10 lbs. 

Getting Involved

  • Sign up for an event in your neighborhood. Feel involved

  • Try a new low fat recipe.

Calculate your Body Mass Index 

Weight: lbs.
Height: Ft. In.

Body Mass Index
According to the Panel on Energy, Obesity, and Body Weight Standards published by American Journal of Clinical Nutrition, your category is

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Do You Know Your Body Fat Percent ?????

Select Your Gender

Enter Your Weight (lbs.)

Enter Your Waist Size (in.)


Your body fat percent is

Note: you need a Javascript-enabled browser to view this calculator.


Hot Health Links 


Weight Loss Programs

Figuring out how you're supposed to eat to lose weight can be difficult, even if you have a plan. Busy schedules can preclude involved meal preparation or even keep you from trying new recipes. In those cases, calling on companies that will fix everything for you may deserve consideration. Remember, however, that these suppliers can be expensive. Some examples:

Jenny Craig

This plan started in 1983 by providing its clients with frozen meals. The company has since branched into cookbooks and programs that encourage clients to make food choices from readily available foods, as well as an at-home program for people who don't live close to an established center. Jenny Craig also encourages long-term weight loss through exercise, stress reduction and individual support. Food is shipped to you overnight. You can receive personal consultations over the telephone. Using frozen meals is convenient, and the meals contain the right proportion of fat, carbohydrate, protein — all the necessary nutrients.


Nutri/System also delivers frozen meals to your door for a set price per week. You select what you want for each meal, as well as seven desserts or snacks weekly. Meals are prepared in low-calorie portions that Nutri/System deems optimal for vitamins, minerals and other nutrients. You can choose from among Nutri/System's additional products, such as salad dressings, crackers and beverages.

Commercial group approaches

Even when you decide the best way to lose weight comes from eating low-calorie foods in moderate amounts, you don't have to go it alone. Commercial group programs can support your efforts, giving you eating plans and reinforcement from others on the same path.

Here's a sampling of group approaches:

Weight Watchers

Weight Watchers believes in a healthy, comprehensive weight management program that includes plans for food, activity and behavior modification. Once you join, you attend a weekly meeting for a weigh-in, information or activity session, and supportive conversation. The program involves a three-step approach encompassing the foods you eat, your activity levels and the use of specific strategies that promote long-term healthy weight. There's no measuring, no complicated counting, no forbidden foods. The initial focus is on a 10 percent reduction in your weight. Once you reach that goal, you receive instruction and encouragement for continued weight loss. Eventually you reach your proper, healthy weight, and the focus moves to maintenance.

TOPS Club Inc. (Take Off Pounds Sensibly)

Mainly a support group, TOPS doesn't tell you what foods to eat or how much to consume, nor does it watch over your exercise levels. It's a nonprofit, noncommercial group that's run solely by volunteers. Weekly meetings begin with a confidential weigh-in, then include a program from a TOPS leader or member, or perhaps a physician, dietitian, psychologist or other expert. Participants can share their successes and challenges in sessions afterward. Before getting started, TOPS urges you to see your doctor for food and exercise plans as well as an appropriate goal weight. The group does recommend an exchange dietary plan and publishes a healthy lifestyle guide that includes a full description of how to use the plan.

Overeaters Anonymous

Are you a compulsive overeater? According to Overeaters Anonymous (OA), you're in the best position to decide whether your eating is out of control. If food has become unmanageable for you, Overeaters Anonymous can help. This is a program designed for people who regard themselves as recovering compulsive overeaters. The approach is identical to that of Alcoholics Anonymous, with 12 steps and 12 traditions. It's goal is to help members avoid compulsive overeating and to offer assistance to others who "still suffer."

Fad diets

Among the many fad diets in circulation are:

The Atkins diet

 Robert Atkins, M.D., was a pioneering proponent of a high-protein, low-carbohydrate diet back in the 1970s when his Dr. Atkins' Diet Revolution hit the bookstores. His ideas went out of vogue with the low-fat craze in the '90s, but he's selling books again with his Dr. Atkins' New Diet Revolution. Dr. Atkins believes that carbohydrates promote insulin production, which leads to weight gain and other health risks. The Atkins diet, therefore, limits carbohydrates to 20 to 40 grams a day initially. Most grains, beans, fruits, breads, pastas and vegetables are excluded. He says you can eat as much meat, eggs, cheese, butter and cream as you want. Without enough dietary carbohydrates, your body begins to burn its stored carbohydrates for energy — which releases a lot of water weight. Your body also starts burning some fat, but not as efficiently as exercise would. Burning fat without carbohydrates creates toxic byproducts called ketones that build up in your bloodstream. These will be processed through your kidneys before they're eliminated. To be sure, ketones suppress appetite, as Dr. Atkins says, but they also cause fatigue and nausea. The long-term health effects of this diet are unknown and potentially risky.

The Zone

Compared with Dr. Atkins, Barry Sears, Ph.D., author of The Zone, is downright permissive when it comes to carbohydrates. Dr. Sears claims the key to successful weight loss is a diet in which every meal has a carbohydrate-to-protein ratio of 4 to 3. For overweight people he recommends a caloric ratio of 40 percent carbohydrate, 30 percent protein and 30 percent fat. With this ratio, says Dr. Sears, dieters experience less hunger, increased energy, peak physical performance, improved mental focus and decreased illness. The Zone diet's thrust is to sustain a specific ratio of insulin and glucagon, important regulators of carbohydrate metabolism. Maintaining the right proportion of these hormones, according to Dr. Sears, contributes to the balancing of eicosanoids, which are hormonelike substances derived from polyunsaturated fatty acids. The best way to enter "the Zone," says Dr. Sears, is by preserving your eicosanoid balance. However, there's little evidence that eicosanoids are primarily responsible for diseases or that disease risk can be manipulated through changing eicosanoids in the diet. People will lose weight if they follow the prescribed diet in the book because it's low in total calories and emphasizes fruits and vegetables. A typical Zone diet consists of fewer than 1,000 calories a day.

Sugar Busters!

When you consider that Americans each consume nearly three pounds of sugar per week, the premise of Sugar Busters!, "Cut Sugar to Trim Fat," may seem like one whose time has come. But the concept — which lumps in whole foods such as potatoes, corn and carrots with refined sugars found in cakes, candies and sodas — goes too far. Moreover, although authors H. Leighton Steward and their associates don't advocate the heavy fats of Dr. Atkins, the diet still promotes its fair share of rich foods. Cutting back on sugar is only one aspect of healthy dietary changes. Without making any other nutritional alterations, and particularly when encouraging the intake of saturated fat and decreasing beneficial vegetables, this diet is unlikely to help you lose weight — or at least keep it off over the long term.

Grapefruit diet

 Although there are many versions of this plan — one even erroneously calls itself the Mayo Clinic Diet — all require you to eat half a grapefruit before every meal to reap the benefits of the fruit's so-called fat-burning enzymes. Calories typically are limited to fewer than 800 a day, although some versions require that you eat until you are full. Grapefruit has no fat, is low in calories and sodium, and is packed with vitamin C. But the very low calories — and deficits in protein, fiber and several important vitamins and minerals — can make this diet dangerous.

Cabbage soup diet

What could be simpler? Eat as much cabbage soup as you want for seven days and you'll lose 10 to 15 pounds. Other foods, too, are prescribed during the weeklong program, including potatoes, fruit juices and some vegetables. The only problem is that cabbage soup proponents report feeling lightheaded and weak because the diet is too low in protein, vitamins and complex carbohydrates. You may lose weight, but you'll probably be too queasy to enjoy it.

Fad diets like these and others promote quick-and-easy weight loss. You may lose the weight quickly and relatively easily on them, but you'll gain it back. Fad diets don't offer a permanent, healthy solution to the problem of obesity.


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