Tips For Health Awareness -
General Nutrition Information to Help Keep You Healthy
General Nutrition Information to Help Keep You Healthy
Water
Drink at least 8 glasses of water per day
Food .......... Portion Size
Chicken ....... Deck of Cards
Hamburger... Deck of Cards
Cheese ....... 4 Dice
Rice ............ Hockey Puck
Pasta........... Hockey Puck
Apple .......... Tennis Ball
Orange ....... Tennis Ball
Chicken ....... Deck of Cards
Hamburger... Deck of Cards
Cheese ....... 4 Dice
Rice ............ Hockey Puck
Pasta........... Hockey Puck
Apple .......... Tennis Ball
Orange ....... Tennis Ball
Your body is 70% water & needs water to prevent illness & injuries
Drinks with caffeine (ie. soda, coffee) actually pull the water out of your body and dehydrate you!
The 1st sign of dehydration is HEADACHE
Sugar
4 grams of sugar = 1 teaspoon of sugar
One 12-ounce can of cola has 39 grams of sugar – that’s TEN teaspoons!
Artificial sweeteners with 0 calories are bad, too – they’re made from chemicals that can harm your body
Make your own fizzy drink by adding a small amount of your favorite 100% fruit juice (cranberry, pineapple, etc.) to a glass of seltzer water
Salt
Sodium = Salt
The American Heart Association recommends the following:
Health Status of Adult
Maximum amount of Sodium per Day (in milligrams)
Average Healthy Adult: 2300mg
Adults with High Blood Pressure: 1300mg
Sodium is high in many packaged and canned foods such as canned soups
Salt dehydrates you!
Watch your sodium intake to ensure healthy blood pressure and hydration levels
Portion Control
How Much is Too Much?
Eating mindfully means eating slowly, paying attention and enjoying your food
Your body doesn’t realize you’re full until 20 minutes after you’ve eaten enough food – that means if you eat too fast, you were actually full 20 minutes before
Make sure to check the serving size on packaged foods. A serving may be 1/2 of a cookie—no one eats 1/2 a cookie!
What is Mindful Eating?
Eat without distractions—don’t watch TV, use the computer, or drive while eating
Eating mindfully allows you to eat the foods you want, less of them, and still feel satisfied
Eating less will allow you to lose weight and not feel bloated after a meal
Little Substitutions Make a Difference!
Instead of white bread, have whole wheat bread
Instead of potato chips, have Gold Fish crackers
Instead of fruit snacks, have real fruit!
you felt it, and then you kept eating!
Sponsored by the Local 342 Welfare Fund - June 2010
You can enjoy a healthier lifestyle by making healthy choices. Healthy eating doesn’t have to be boring. Being aware is the first step you can take for a better lifestyle. Educational materials increase your knowledge and understanding about how important a role nutrition plays. This teaches you how to make smart food choices, and balance food and physical activity to increase your chances for a healthy life.
DISCLAIMER: We do not claim to be experts on, anatomy, physiology, or any other biological science. We are merely attempting to compile information that we have either read in books or been presented by knowledgeable sources. The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice. Please consult a physician or health care professional before beginning a new diet or exercise program.