Miscellaneous Nutrition Facts

Beverages : Non-fat and sugar free

-carbonated waters, soda, tea, coffee, club soda, lemonade, etc.

*Condiments: Mustard, Ketchup, Vinegar, Herbs, Spices, Cooking Wine, Soy Sauce,

Tabasco, Steak Sauce, Barbecue Sauce

*Be careful of hidden sugars in some condiments such as Barbecue Sauce

Now a little about serving sizes. Most of us know which foods to eat to help us maintain

a healthy lifestyle but do we know what an appropriate serving size is? One book I

recommend for checking serving size and the caloric value of food is

The Complete Book of Food Counts, by Corinne T. Netzer. This book also includes

values for carbohydrate, cholesterol, protein, fat and fiber content.

In the meantime here are some easy guidelines:

Your palm ( minus fingers ) = about 3 oz. Cooked meat poultry or fish

Your fingertip = about 1 teaspoon

Your thumb tip = 1 tablespoon

Your thumb = about 1 oz. of cheese or meat

Your fist = about 1 cup or 1 medium whole fruit

*Adapted from Weight Watchers 33

As I mentioned before there are no quick fixes when it comes to weight loss or maintaining

a healthy weight. The key is behavior and lifestyle modification. Here are a list of very

easy rules to follow to help you make those behavioral and lifestyle changes and make

them work for you for the rest of your life.

Keep a food diary for several weeks and be honest! Include food eaten and how

much, also include drinks and snacks that have caloric value, i.e., wine, cookies,


Break meals down into several small meals a day ( about five )

Eat about 25 grams of fiber per day and stick to whole grain foods instead of

processed and refined foods. Why? Your body works harder to metabolize these


Cardiovascular exercise: at least 30 minutes 5 days a week or 40 minutes

4 days a week at 60-80% of maximum heart rate

Strength training: Minimum of two days per week making sure all the major

muscle groups are worked

Limit total fat intake to <30% of total caloric intake

Beware of the “fat free” label there is usually a lot of hidden calories in these foods

due to the increase in sugar the manufacturer uses to make these foods more palatable

Drink 8-10 glasses of water each day