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Daily Fitness and Nutrition Journal

DFJ Final pages 6/10/04 2:32 PM Page i

Daily Fitness and Nutrition Journal

Published by McGraw-Hill, an imprint of The McGraw-HillCompanies, Inc., 1221 Avenue of the Americas, New York, NY10020. Copyright © 2005, by The McGraw-Hill Companies,Inc. All rights reserved. No part of this publication may bereproduced or distributed in any form or by any means, orstored in a database or retrieval system, without the priorwritten consent of The McGraw-Hill Companies, Inc., includ-ing, but not limited to, network or other electronic storage ortransmission, or broadcast for distance learning.

1 2 3 4 5 6 7 8 9 0 FGR/FGR 0 9 8 7 6 5 4

ISBN 0-07-284432-9

www.mhhe.com

DFJ Final pages 6/10/04 2:32 PM Page ii

CONTENTS

FITNESS 1First Steps 1Program Plans 2

Overall Program Plan 2Weight Training Program Plan 6Stretching Program Plan 7

Weight Training Logs 8Overall Fitness Program Logs 24

NUTRITION 53Tools for Monitoring Your Daily Diet 54

The Food Guide Pyramid 54Food Groups and Recommended Servings 55Making Choices Within the Food Groups 56Self-Assessment: Portion Size Quiz 58Reading Food Labels 59

Preprogram Nutrition Logs 61Assessing Your Daily Diet 65Nutrition Behavior Change Contract 66Tools for Improving Your Food Choices 68

Dietary Guidelines for Americans 68Making Healthy Ethnic Food Choices 69Self-Assessment: What Triggers Your Eating 70

Postprogram Nutrition Log 73Assessing Improvement in Your Daily Diet 77Nutrition Logs 79

WEIGHT MANAGEMENT 86Creating a Weight Management Program 86Creating a Negative Energy Balance 89Calorie Costs for Common Activities and Sports 90Sample Daily Weight Management Log 91Daily Weight Management Logs 92

APPENDIX Nutritional Content of Popular Items from Fast-Food Restaurants 101

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FITNESS

Physical activity and exercise are key components of a wellness lifestyle. To live a long and healthy life, you must be active. The first part of this journal will help you develop a personalized plan for your fitness program. Once you areready to put your plan into action, use the logs for weighttraining and for an overall exercise program to monitor theprogress of your behavior change program.

First Steps

Before you begin to plan your fitness program, you shouldmake sure that exercise is safe for you. If you are male andunder 40 or female and under 50 and in good health, exerciseis probably safe for you. If you are over these ages or havehealth problems, see your physician before starting an exer-cise program.

In addition, make sure that you are ready and motivatedto increase your level of activity. Below, list the benefits andcosts (pros and cons) of becoming more active and beginninga fitness program; include both short-term and long-term effects. Study your lists carefully. If you don’t feel that thebenefits of activity outweigh the costs, you’ll have a more difficult time sticking with your program.

Benefits of increased physical activity:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Costs of increased physical activity:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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DFJ Final pages 6/10/04 2:32 PM Page 1

Overall Program Plan

1. Determine your current fitness status and activity level. Below,briefly describe your current fitness status and activitylevel. What types of physical activity do you currently en-gage in? At what intensity and for how long? If you’veperformed formal fitness testing as part of a wellness orhealth course, include a summary of the results below.

Description of current activity/exercise habits:_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Results of fitness tests (test name and results): _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Are you satisfied with your current activity and fitnesslevels? Why or why not?_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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2. Set goals. Based on your analysis of the costs and benefitsof fitness and your current activity and fitness levels, setgoals for your fitness program. Your goals can be specificor general, short or long term. In the first section, includespecific, measurable goals that you can use to track theprogress of your fitness program. These goals might bethings like raising your cardiorespiratory fitness rating orswimming laps for 30 minutes without resting. In the sec-ond section, include long-term and more qualitative goals,such as improving the fit of your clothes and reducingyour risk for chronic disease.

For each of your specific fitness goals, include a re-ward for achieving the goal. Rewards should be special,inexpensive, and preferably unrelated to food or alcohol.

Specific fitness goals: 1. Current status: _____________ Goal: _________________

Target date: _________ Reward: _____________________2. Current status: _____________ Goal: _________________




Target date: _________ Reward: _____________________

General goals:1. _________________________________________________2. _________________________________________________3. _________________________________________________4. _________________________________________________5. _________________________________________________

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3. Select activities. Your program should be based around car-diorespiratory endurance exercise, but it should includeactivities that will develop all the different components offitness. For example, your program might include bicy-cling, weight training, and stretching. Fill in the activitiesyou’ve chosen on the overall program plan on the nextpage and check the components that each activity will develop.

For weight training and stretching programs, you willneed to select specific exercises to strengthen and stretchthe different muscles of the body. Turn the page and fill inthe exercises you’ve chosen for the weight training andstretching program plans. For each exercise in your weighttraining program, select a starting weight and number ofrepetitions and sets; add these to the “Weight TrainingProgram Plan.”

4. Apply the FIT principle by setting a target frequency, intensity,and time for each activity. Add these to the program plan onthe next page. For advice on choosing activities and fordetermining appropriate frequency, intensity, and time(duration), refer to your textbook, visit the Web site of theAmerican College of Sports Medicine (www.acsm.org), orconsult an appropriate fitness professional.

5. Begin and monitor your program. Use the logs provided hereto monitor your progress (see the weight training logs onpp. 8–23 and the overall fitness program logs on pp.24–25). Be sure to complete the built-in progress check-upsevery 6 weeks. To further track changes in your fitness sta-tus, record your starting resting heart rate (taken after 10minutes of complete rest) in beats per minute and yourblood pressure.

Date: ______________

Resting heart rate: _____ bpm Blood pressure: ____/____

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Com

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Fre

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1. 2. 3. 4. 5. 6.

CardiorespiratoryEndurance

Muscular Strength

Muscular Endurance

Flexibility

Body Composition

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Overall Fitness Program Logs

To use the overall fitness program logs, fill in the activitiesthat are part of your program. Each day, note the distanceand/or time you complete for each activity. For flexibility orweight training workouts, you may prefer just to enter a checkmark each time you complete a workout. At the end of eachweek, total your distances and/or times.

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Activity M Tu W Th F Sa Su WeeklyTotal

1. Walking (time) 30 40 30 45 145 min

2. Weight training ✔ ✔ ✔ 3 days

3. Stretching ✔ ✔ ✔ 3 days

4. Swimming (yards) 800 800 yards

5.

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SAMPLEOct 18–24


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Progress Check-Up: Week 6 of Program

Goals: Original Status Current Status__________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________ ____________________________________________________ __________________________

Resting heart rate: ______ bpm Blood pressure: ____/____

Below, list the activities in your program, and describe howsatisfied you are with each activity and with your overallprogress. List any problems you’ve encountered or any unex-pected costs or benefits of your fitness program so far.

Activity: ___________________ Status: ____________________________________________________________________________Activity: ___________________ Status: ____________________________________________________________________________ Activity: ___________________ Status: ____________________________________________________________________________ Activity: ___________________ Status: ____________________________________________________________________________

What is your overall response to your program so far? Howdo you feel about your program and its effects?

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What is your overall response to your program so far? Howdo you feel about your program and its effects? Do you thinkyou will stick with your program? Why or why not?


NUTRITION

Nutrition is a vitally important component of wellness. Diet in-fluences energy levels, well-being, and overall health. A well-planned diet supports maximum fitness and protects againstdisease. This part of your journal will help you analyze yourcurrent eating habits, identify patterns that may be causingyou to shortchange yourself on nutrition, and put a more bal-anced eating plan into action.

To start monitoring, assessing, and improving your nutritionalhabits, follow these steps:

1. Review the tools for keeping a nutrition log provided onpages 54–60.

2. Using these tools, fill out the Preprogram Nutrition Log for 3 days.

3. Use the Assessing Your Daily Diet worksheets to analyzeyour daily nutritional intake. Do you see some areas inyour current diet that could be improved?

4. Complete the Behavior Change Contract. The information in the Tools for Improving Your Food Choices section willhelp you identify unhealthy behaviors and plan how toimprove them.

5. Record your daily diet a second time in the PostprogramNutrition Log.

6. Analyze your revised diet and compare it to your originaldiet.

Once you understand your nutritional needs and habits, youcan make reasonable and healthy choices for weight manage-ment. Additional nutrition log pages are provided for longerterm monitoring of your diet.

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TOOLS FOR MONITORING YOUR DAILY DIET

The Food Guide Pyramid

Use the Food Guide Pyramid as a guide to daily food choices.The Pyramid is an outline of what to eat each day—not a rigidprescription, but a general guide that lets you choose a health-ful diet that’s right for you. It calls for eating a variety of foodsto get the nutrients you need and at the same time the rightamount of calories to maintain a healthy weight.

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Fats, Oils, &SweetsUSESPARINGLY

Milk, Yogurt,& CheeseGroup2–3 SERVINGS

VegetableGroup3–5SERVINGS

Meat, Poultry, Fish,Dry Beans, Eggs,

& Nuts Group2–3 SERVINGS

Fruit Group2–4

SERVINGS

Bread, Cereal,Rice, & PastaGroup6–11SERVINGS

Sugars (added) Fat (naturally occurring and added)These symbols show fats, oils, and added sugars in foods.

Figure 1. The Food Guide Pyramid

Source: Center for Nutrition Policy and Information. 1996. Food Guide Pyramid.USDA, Home and Garden Bulletin No. 252.


Food Groups and Recommended Servings

The recommendations of the Pyramid are based on servingsizes. Refer to this table for the recommended number ofservings and some examples of serving sizes for each group:

Number Food Group of Servings Foods and Serving Sizes

Milk, yogurt, 2–3 1 cup milkand cheese 11/2 oz cheese

2 oz processed cheese1 cup yogurt

Meat, poultry, 2–3* 2–3 oz cooked meat, poultry, fishfish, dry beans, 1–11/2 cups cooked dry beanseggs, and nuts 4 tbsp peanut butter

2 eggs1/2–1 cup nuts

Fruits 2–4 1 medium or 2 small whole fruit(s)1 melon wedge1/2 cup berries1/2 grapefruit1/4 cup dried fruit1/2 cup cooked or canned fruit3/4 cup juice (100% juice)

Vegetables 3–5 1/2 cup raw or cooked vegetables1 cup raw leafy vegetables3/4 cup juice

Bread, cereals, 6–11 1 slice of breadrice, and pasta 1/2 hamburger bun, English muffin,

or bagel (depending on size)1 small roll, biscuit, or muffin1 oz ready-to-eat cereal1/2 cup cooked cereal, rice, or pasta5–6 small or 2–3 large crackers

Fats, oils, Foods from this group should not replace any from and sweets the other groups. Amounts consumed should be

determined by individual energy needs.

*Your total daily intake should be the equivalent of 5–7 ounces ofcooked lean meat, poultry, or fish. The following portions of nonmeatfoods are equivalent to 1 ounce of lean meat: 1 egg, 2 tbsp peanut butter,1/3 cup nuts, 1/4 cup seeds, 1/2 cup tofu.

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When you use the table on the previous page to determine the number of servings you should be eating from each foodgroup, remember that the range of servings is designed toaccommodate a range of calorie levels depending on age,gender, and level of activity. The low end of the recommendedrange of servings is about right for many sedentary womenand older adults; the middle of the range is about right formost children, teenage girls, active women, and many seden-tary men; and the top of the range is about right for teenageboys, many active men, and some very active women.

Making Choices Within the Food Groups

As shown in the Food Groups and Recommended Servingstable, you can choose from a variety of foods in each foodgroup to fulfill your daily needs. The average American diet is at or below the low end of the servings range for most foodgroups, but we eat too much fat and added sugars to meet therecommendations without gaining weight. The key is to makebetter food choices within the groups and so get more nutri-ents for your calories. Keep these guidelines in mind as youplan your meals:

General

• Choose a variety of foods within each group. Differentfoods contain different combinations of nutrients.

• If you are concerned about eating too much andgaining weight, concentrate on nutrient-dense foods—foods that are high in nutrients relative to the amountof calories they contain.

Milk, yogurt, and cheese

• Pick nonfat milk and yogurt over whole milk and regular yogurt.

• Choose “part skim” or low-fat cheeses, ice milk, andfrozen yogurt over their higher-fat counterparts.

• If you are trying to increase your calcium consump-tion, remember that cottage cheese is lower in calciumthan many other dairy products.

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Meat, poultry, fish, dry beans, eggs, and nuts

• The choices lowest in fat in this group are lean meat,skinless poultry, fish, and dry beans and peas.

• Trim the fat from meat and prepare it by broiling,roasting, or boiling.

• Use egg yolks, nuts, and seeds in moderation.

Fruits

• Choose fresh fruits, fruit juices, and frozen, canned, or dried fruit over fruit in heavy syrups or sweetenedfruit drinks.

• To increase your fiber intake, choose whole fruits overfruit juices.

• Choose citrus fruit, melons, and berries for the mostvitamin C.

Vegetables

• To take advantage of the different nutrients found in various types of vegetables, include servings of eachtype in your diet regularly: dark-green leafy vegetables,deep-yellow vegetables, starchy vegetables, legumes,and other vegetables.

• Choose dark-green leafy vegetables and legumesoften; they are especially rich in vitamins and miner-als.

Bread, cereals, rice, and pasta

• For a healthy fiber and nutrient intake, have severalservings a day of foods made from whole grains.

• Choose most often foods in this group with little fat or sugar, such as bread, rice, and pasta.

• Limit your consumption of baked goods included in this group but high in fat and sugar such as cakes,cookies, croissants, and pastries.

• Try preparing packaged pasta, stuffing, and saucesusing half the butter suggested or low-fat milk in placeof milk or cream.

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Self-Assessment: Portion Size Quiz

Now test yourself to see if your perception of serving sizes isthe same as those used with the Food Guide Pyramid (checkyour answers on the next page). Remember that when youkeep your nutrition log you will need to assess your intakeusing the Pyramid serving sizes.

1. An ounce and a half of hard cheese—equivalent to oneserving from the dairy group—looks most likea. one domino.b. two dominoes.c. three dominoes.

2. A half cup of cooked pasta, considered a serving from thegrain group, most easily fits intoa. an ice cream scoop (the kind with a release handle).b. a ball the size of a medium grapefruit.c. a cereal bowl.

3. One drink of wine roughly fillsa. two-thirds of a coffee cup.b. one coffee cup.c. two coffee cups.

4. One serving of green grapes consists of how manygrapes?a. 10b. 15c. 20

5. Three ounces of beef, a serving’s worth, most closelyresemblesa. a T.V. Guide.b. a regular bar of soap.c. a small bar of soap (as from a hotel).

6. One serving of brussels sprouts consists of how manysprouts?a. 4b. 8c. 12

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7. Two tablespoons of olive oil more or less filla. a shot glass.b. a thimble.c. a Dixie cup.

8. Two tablespoons of peanut butter make a ball the size ofa. a marble.b. a tennis ball.c. a Ping-Pong ball.

9. How many shakes of a five-hole salt shaker does it take to reach 1 teaspoon (approximately the maximum amountof salt recommended per day)?a. 5b. 10c. 60

10. There are eight servings in a loaf of Entenmann’s RaspberryDanish Twist. A serving is the width ofa. one finger.b. two fingers.c. four fingers.

Answers1. c 3. a 5. b 7. a 9. c2. a 4. b 6. a 8. c 10. b

Source: What’s in a Portion? Tufts University Diet and Nutrition Letter, September, 1994.Reprinted with permission, Tufts University Health and Nutrition Letter (1-800-274-7581).

Reading Food Labels

Another important tool for keeping your nutrition log is theinformation you will find on food labels. In the example onpage 60, note that the serving size is 1 cup. If you eat 2 cups ofchili, you’ll need to double all the values on the label. Otheruseful information includes total calories and calories from fatper serving. Remember that the serving size given on the foodlabel is often not the same as the serving size specified by theFood Guide Pyramid, and neither one may be the size of theserving you choose for yourself.

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Figure 2. Food Label

Nutrition Facts

Amount per Serving

% Daily Value*

Total Fat 3g 5%

Cholesterol 30mg 10%

Sodium 775mg 32%

Protein 18g

Total Carbohydrate 34g 11%

Saturated Fat 1g 5%

Trans Fat 0.5g

Dietary Fiber 9g

Vitamin A 25% • Vitamin C 0%

Calcium 12% • Iron 20%

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Calories 2,000 2,500

Total Fat Less than 65g 80

Sat Fat Less than 20g 25g

Cholesterol Less than 300mg 300mg

Sodium Less than 2,400mg 2,400mg

Total Carbohydrate 300g 375g

Dietary Fiber 25g 30g

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Sugars 5g

36%

Serving Size 1 cup (265g)Servings per Container 2

Calories 235 Calories from Fat 30

Footnote: This section shows recommended daily intake for two levels of calorie consumption and values for dietary calculations; it's the same on all labels.

1. Serving size: Determine how many servings there are in the food package and compare it to how much you actually eat. You may need to adjust the rest of the nutrient values based on your typical serving size.

2. Calories and calories from fat: Note whether a serving is high in calories and fat.The sample food shown here is low in fat, with only 30 of its 235 calories from fat.

3. Daily Values: Based on a 2000-calorie diet, Daily Value percentages tell you whether the nutrients in a serving of food contribute a lot or a little to your total daily diet.

5% or less is low20% or more is high

4. Limit these nutrients: Look for foods low in fat, saturated fat, trans fat, cholesterol, and sodium. (Trans fat content must be included on the label by January 2006 for any food with more than 0.5g trans fat per serving.)

5. Get enough of these nutrients: Look for foods high in dietary fiber, vitamin A, vitamin C, calcium, and iron.


PREPROGRAM NUTRITION LOG

Keep a record of everything you eat for 3 consecutive days.Record all foods and beverages you consume, breaking eachfood item into its component parts (for example, a turkeysandwich would be listed as 2 slices of bread, 3 oz of turkey, 1 tsp of mayonnaise, and so on). Complete the first twocolumns of the chart, indicating the food that you ate and the portion size, during the course of the day. At the end of the day, fill in the food group and number of servings for everything that you consumed, using the Food GuidePyramid, the table of food groups and recommended servings,information from food labels, and the appendix at the end ofthis journal listing the nutritional content of items from fast-food restaurants.

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Portion Food Number ofFood Size Group Servings*

*Your portion sizes may be smaller or larger than the serving sizesgiven in the Food Guide Pyramid; list the actual number of FoodGuide Pyramid servings contained in the foods you eat.

Preprogram Nutrition Log

DAY 1


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DAY 2


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DAY 3


ASSESSING YOUR DAILY DIET

A balanced diet follows the Food Guide Pyramid recommen-dations. Fill in the actual number of servings from each foodgroup that you recorded, and compare them to the recom-mended number of servings.

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DAY 1 TOTAL

Food Group Recommended Servings Actual Servings

Milk, yogurt, cheese 2–3

Meat, poultry, fish, drybeans, eggs, nuts 2–3

Fruits 2–4

Vegetables 3–5

Breads, cereals, rice, pasta 6–11

Fats, oils, sweets use sparingly

DAY 2 TOTAL




Fruits 2–4

Vegetables 3–5



DAY 3 TOTAL




Fruits 2–4

Vegetables 3–5




NUTRITION BEHAVIOR CHANGE CONTRACT

Have you identified some areas of your diet where you don’tmeet the Food Guide Pyramid recommendations? Perhaps you have more than the recommended servings of meat in your diet or don’t eat enough vegetables. Take a good look at your current diet and think about the changes you can make to improve it. Use the Behavior Change Contract on the next page to record your plan for dietary change andthe steps that you will follow to reach your goal.

1. Fill in your name and your target for change. Examples ofbehavior change targets include increasing daily servingsof vegetables and decreasing servings of sweets.

2. Enter a start date, final goal, and target completion date.Allow enough time to achieve your overall goal. Makeyour goal specific, such as increasing fruit intake from 2 servings per week to 2 servings per day.

3. Break your program into several stages and give yourself areward for achieving each mini-goal in addition to a reward for reaching your final goal.

4. List specific strategies for achieving your goal, includingsuch things as packing fruit in your backpack every morning, getting up 15 minutes earlier to allow time for asit-down breakfast, and stocking your refrigerator withhealthy beverages. Your program will probably involvemaking trade-offs: Review your nutrition logs and identifyfoods high in fat and sugar and low in other nutrients;these are foods to target for reduction or elimination. Foradditional tips, go to the Tools for Improving Your FoodChoices section and use the quizzes and tables there (pp. 68–72).

5. Use the logs provided in this journal or develop your ownplan for monitoring your eating habits and the progress ofyour program.

6. Sign your contract and, if possible, recruit a witness who canalso participate in your program. (Your helper might eat ameal with you each day or call to offer encouragement.)

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Behavior Change Contract1. I _____________________________________________ agree to________________________________________________________

2. I will begin on ______________________ and plan to reach my goal of ____________________________ by __________________

3. In order to reach my final goal, I have devised the followingschedule of mini-goals. For each step in my program, I will givemyself the reward listed:

Mini-goal Target date Reward_________________________ ____________ _____________________________________ ____________ _____________________________________ ____________ ____________

My overall reward for reaching my final goal will be________________________________________________________

4. My plan for reaching my goal includes the following strategies:________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

5. I will use the following tools to monitor my progress towardreaching my final goal: ________________________________________________________________________________________________________________

I sign this contract as an indication of my personal commitmentto reach my goal.

Your signature: _________________________ Date: ___________

I have recruited a helper who will witness my contract and ________________________________________________________________________________________________________________

Witness signature: _______________________ Date: ___________

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TOOLS FOR IMPROVING YOUR FOOD CHOICES

Dietary Guidelines for Americans

As you plan to change your diet, keep in mind the DietaryGuidelines for Americans. These guidelines, which aredescribed in more detail in your textbook and at the Web sitefor the USDA Center for Nutrition Policy and Promotion(www.usda.gov/cnpp), provide a good foundation for alifestyle that promotes health. They are organized under threemessages, the “ABCs for Health”:

• Aim for fitness

Aim for a healthy weight

Be physically active each day

• Build a healthy base

Let the Pyramid guide your food choices

Choose a variety of grains daily, especially whole grains

Choose a variety of fruits and vegetables daily

Keep food safe to eat

• Choose sensibly

Choose a diet that is low in saturated fat and cholesterol andmoderate in total fat

Choose beverages and foods to moderate your intake of sugars

Choose and prepare foods with less salt

If you drink alcoholic beverages, do so in moderation

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Making Healthy Ethnic Food Choices

Choose Often Choose Seldom

Chinese Chinese Greens Crispy duck or beefHunan or Szechuan Egg rolls or fried

dishes wontonsRice, brown or white General Tso’s chickenSteamed dishes Kung pao dishesStir-fry dishes Rice, friedWonton soup Sweet-and-sour dishes

Italian Cioppino (seafood Cannelloni, ravioli, orstew) manicotti

Minestrone soup, Fettucini alfredovegetarian Fried calamari

Pasta with marinara Garlic breadsauce Veal or eggplant

Pasta primavera parmigianaPasta with red or

white clam sauce

Indian Chapati (baked Bhatura, poori, ortortilla-like bread) paratha (fried breads)

Dal (lentils) Coconut milk-basedKarhi (chick-pea dishes

soup) Ghee (clarified butter)Khur (milk and rice Korma (rich meat dish)

dessert) Pakoras (fried appetizer)Tandoori, chicken Samosa (fried meat and

or fish vegetables in dough)Yogurt-based curry

dishes

Japanese Kushiyaki (broiled Agemono (deep-friedfoods on skewers) foods)

Shabu-shabu (foods Sukiyakiin boiling broth) Tonkatsu (fried pork)

Sushi Tempura (fried chicken, shrimp, orvegetables)

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Choose Often Choose Seldom

Mexican Beans and rice Chiles relleñosBlack bean and Chimichangas or

vegetable soup flautasBurritos, bean or Enchiladas, beef or

chicken cheeseFajitas, chicken or Nachos or fried

vegetable tortillasGazpacho QuesadillasRefried beans, Refried beans made

nonfat or low-fat with lardTortillas, steamed Taco salad

Thai Forest salad Fried fish, duck, orLarb (chicken salad chicken

with mint) Curries with coconutPo tak (seafood milk

stew) Dishes with peanutYum neua (broiled sauce

beef with onions) Yum koon chaing(sausage with peppers)

Source: The sat fat switch; 1997. Nutrition Action Healthletter, January/February. Univer-sity of Southern Florida University of Southern Florida Student Health Service. 1997.Ethnic food (http://www.shs/usf.edu/Health/ethnic.html). The best of Asian cuisines,1993; University of California at Berkeley Wellness Letter, January. Eating in ethnic restau-rants, 1990; Runner’s World, January. Reprinted by permission of Runner’s World Magazine.

Self-Assessment: What Triggers Your Eating?

Hunger isn’t the only reason people eat. Efforts to makehealthy eating choices can be sabotaged by eating related toother factors, such as emotions or patterns of thinking. Yourscore on this quiz will help you understand your motivationsfor eating so that you can create an effective plan for changingyour eating behavior. Circle the number that indicates to whatdegree each situation is likely to make you start eating.

Social Very Unlikely Very Likely

1. Arguing or being in 1 2 3 4 5 6 7 8 9 10conflict with someone

2. Being with others when 1 2 3 4 5 6 7 8 9 10they are eating

3. Being urged to eat by 1 2 3 4 5 6 7 8 9 10someone else

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Social (continued) Very Unlikely Very Likely

4. Feeling inadequate 1 2 3 4 5 6 7 8 9 10around others

Emotional5. Feeling bad, such as 1 2 3 4 5 6 7 8 9 10

being anxious or depressed6. Feeling good, happy, 1 2 3 4 5 6 7 8 9 10

or relaxed7. Feeling bored or having 1 2 3 4 5 6 7 8 9 10

time on my hands8. Feeling stressed or excited 1 2 3 4 5 6 7 8 9 10

Situational9. Seeing an advertisement 1 2 3 4 5 6 7 8 9 10

for food or eating10. Passing by a bakery, 1 2 3 4 5 6 7 8 9 10

cookie shop, or otherenticement to eat

11. Being involved in a 1 2 3 4 5 6 7 8 9 10party, celebration, orspecial occasion

12. Eating out 1 2 3 4 5 6 7 8 9 10

Thinking13. Making excuses to 1 2 3 4 5 6 7 8 9 10

myself about why it’s okay to eat

14. Berating myself for 1 2 3 4 5 6 7 8 9 10being so fat or unableto control my eating

15. Worrying about others or 1 2 3 4 5 6 7 8 9 10about difficulties I am having

16. Thinking about 1 2 3 4 5 6 7 8 9 10how things should or shouldn’t be

Physiological17. Experiencing pain 1 2 3 4 5 6 7 8 9 10

or discomfort

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Physiological (continued) Very Unlikely Very Likely

18. Experiencing trembling, 1 2 3 4 5 6 7 8 9 10headache, or lightheadednessassociated with no eating or too much caffeine

19. Experiencing fatigue 1 2 3 4 5 6 7 8 9 10or feeling overtired

20. Experiencing hunger pangs 1 2 3 4 5 6 7 8 9 10or urges to eat, even thoughI’ve eaten recently

ScoringTotal your scores for each area and enter them below. Thenrank the scores by marking the highest score “1,” next highestscore “2,” and so on. Focus on the highest-ranked areas first,but any score above 24 is high and indicates that you need towork on that area.

Area Total Score Rank ScoreSocial (Items 1–4) ____________ ____________Emotional (Items 5–8) ____________ ____________Situational (Items 9–12) ____________ ____________Thinking (Items 13–16) ____________ ____________Physiological (Items 17–20) ____________ ____________

Lowering a High ScoreSocial Try reducing your susceptibility to the influence ofothers by communicating more assertively and rethinkingyour beliefs about obligations you feel you must fulfill.Emotional Develop stress-management skills and practicepositive self-talk to cope with emotions in ways that don’tinvolve food.Situational Work on controlling your environment and havinga plan for handling external cues.Thinking Change your thinking—be less self-critical and moreflexible—to recognize rationalizations and excuses about eatingbehavior.Physiological Look at the way you eat, what you eat, andmedications to find ways these factors may be affecting youreating behavior.Source: What Triggers Your Eating? Adapted from Nash, J. D. 1997. The New MaximizeYour Body Potential. Palo Alto, Calif: Bull Publishing. Reprinted with permission fromBull Publishing Company.

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POSTPROGRAM NUTRITION LOG

Now that you have analyzed your diet and targeted somechanges described in your Behavior Change Contract, you are ready to put your plan into action. Fill out this secondnutrition log, again keeping a record of everything you eat for 3 consecutive days. Remember to record all foods andbeverages you consume, breaking each food item into itscomponent parts (for example, a turkey sandwich would belisted as 2 slices of bread, 3 oz of turkey, 1 tsp of mayonnaise,and so on). Complete the first two columns of the chart,indicating the food that you ate and the portion size, duringthe course of the day. At the end of the day, fill in the foodgroup and number of servings for everything that you con-sumed, using the Food Guide Pyramid, the food groups andrecommended servings table, information from food labels,and the appendix listing the nutritional content of items fromfast-food restaurants.

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Postprogram Nutrition Log

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DAY 3


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Recommended Actual PreprogramFood Group Servings Servings Servings


Meat, poultry, fish, dry beans, eggs, nuts 2–3

Fruits 2–4

Vegetables 3–5



DAY 1 TOTAL




Fruits 2–4

Vegetables 3–5



DAY 2 TOTAL

ASSESSING IMPROVEMENT IN YOUR DAILY DIET

Fill in the actual number of servings from each food group that you recorded in your Postprogram Nutrition Log, andcompare them to the recommended number of servings. Tocheck the progress you have made, transfer the results fromthe Preprogram Nutrition Log and compare them to theresults of your new diet.


In comparing the results of my postprogram log to the resultsof my preprogram log, I found that

Completing a Behavior Change Contract and following itssteps helped me to

Areas of improvement that I will focus on in the future are

You can use the additional logs that follow (pp. 79–85) to trackyour diet in the future; for tips on weight management, go top. 86.

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Fruits 2–4

Vegetables 3–5



DAY 3 TOTAL


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Nutrition Log

Date _______


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Nutrition Log

Date _______


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Nutrition Log

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Nutrition Log

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Nutrition Log

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Nutrition Log

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Nutrition Log

Date _______


WEIGHT MANAGEMENT

CREATING A WEIGHT MANAGEMENT PROGRAM

Completing the preprogram and postprogram nutrition logswill help you monitor and improve your daily diet. If youdecide that your weight or percent body fat is above or belowthe amount that is appropriate for your size, gender, and age,the information you have gathered with your nutrition logswill be an important part of a weight management program.This section outlines the general steps in a weight manage-ment program; in the next section you’ll track activity andfood choices to identify ways to create a negative energy bal-ance and lose weight.

Follow these steps to develop your weight managementprogram and put it into action:

1. Assess Your Motivation and CommitmentMake sure you are motivated and committed to your plan for weight management before you begin. It is important tounderstand why you want to change your weight or bodycomposition. You will generally be more successful if your reasons are self-focused, such as wanting to feel good aboutyourself, rather than connected to others’ perceptions of you.

When you understand your reasons for wanting to manageyour weight, list them below. Post your list in a prominentplace as a reminder.

1. _______________________________________________________

2. _______________________________________________________

3. _______________________________________________________

4. _______________________________________________________

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2. Set GoalsAfter you have chosen a reasonable long-term weight or body-fat percentage goal, break your progress into a series of short-term goals. You can include a small, non-food-related rewardlike a new CD or a night at the movies for successfully reach-ing each goal.

Goal Reward

1. _______________________ ___________________________

2. _______________________ ___________________________

3. _______________________ ___________________________

4. _______________________ ___________________________

3. Assess Your Current Energy BalanceWhen your weight is stable, you are burning approximatelythe same number of calories that you are taking in. In order tolose weight, you must consume fewer calories, burn morecalories through physical activity, or both. This will create anegative energy balance that will lead to gradual, moderateweight loss. Strategies for creating a negative energy balanceare discussed on page 89 of this journal.

4. Increase Your Level of Physical ActivityYou can increase your energy output simply by increasingyour routine physical activity, such as walking or taking thestairs. You will increase your energy output even more if youadopt a program of regular exercise like the one described inthe first section of this journal.

5. Evaluate Your Diet and Eating HabitsTake another look at the nutrition logs you completed. Arethere some high-calorie, low-nutrient foods that stand out? Ifyour increase in physical activity does not result in a negativeenergy balance that produces weight loss, you may want tomake small cuts in your calorie intake by reducing your con-sumption of these foods.

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6. Track Your Physical Activity and DietUse the weight management logs to record your daily physicalactivities and dietary choices. These logs will help you un-cover potential calorie savings that will create a negativecalorie balance and help you lose weight.

For People Who Want to Gain Weight

If the goal of your weight management program is to increaseyour weight, you’ll need to create a positive energy balance by taking in more calories than you use. The basis of a success-ful and healthy program for weight gain is a combination ofstrength training and a high-calorie diet. Strength training willhelp you add weight as muscle rather than as fat. To increaseyour calorie consumption, eat more high-carbohydrate foods,including grains, vegetables, and fruits. (Fatty, high-caloriefoods may seem like a logical choice for weight gain, but a diet high in fat carries health risks, and your body is likely to convert dietary fat into body fat rather than into muscle.)Avoid skipping meals, add two or three snacks to your dailydiet, and consider adding a dietary supplement high in carbo-hydrates, protein, vitamins, and minerals. As with weight loss,a gradual program of weight gain is the best strategy.

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CREATING A NEGATIVE ENERGY BALANCE

A reasonable weight-loss goal is 1/2–1 pound per week.Depending on your individual characteristics, you will need to create a negative energy balance of between 1750 and 3500 calories a week, or 250–500 calories a day. While this may seem daunting, you already make choices every day that affect your energy balance significantly. Making a few decisions each day with your energy balance in mind can add up to a successful weight management program.

First, review the sample weight management log on the nextpage that shows the daily activities of Elizabeth, a hypothetical21-year-old student weighing 130 pounds. As she goes throughher day, she has many opportunities to make choices that willaffect her energy balance. In the real world, you will be morelikely to make one or two choices each day that decrease thenumber of calories you take in or increase the number of calo-ries you expend. The key is to be aware of your opportunitiesto affect your energy balance and to make healthy choices asoften as possible without making yourself feel deprived.

After you have reviewed this example, record and assess yourown daily choices using the blank weight management logsthat follow. Fill in your activities and your meals and snacks,and then think about alternatives you could have chosen.What would the potential calorie savings have been if you hadmade these choices? To calculate the calories you expended inphysical activity, consult the table of common sports and fitnessactivities on page 90 of this journal, information in your text, andmaterials on energy balance in the report from the Surgeon General on physical activity and the Surgeon General’s Call toAction on obesity (available online at www.surgeongeneral.gov).To calculate calories saved by making a healthier food choice,use information in your text, the fast food data available at theback of this journal, and the USDA online nutrient database(www.nal.usda.gov/fnic/cgi-bin/nut_search.pl).

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CALORIE COSTS FOR COMMON SPORTS AND FITNESS ACTIVITIES

When you change your energy balance by participating in anactivity that expends calories, how do you calculate how manycalories you have actually spent? Calorie costs are given herefor 10 common activities; use these as benchmarks for calculat-ing the calorie costs of other activities.

Multiply the number in the appropriate column (moderate or vigorous) by your body weight and then by the number ofminutes you exercise. (If you participate in your activity at alevel between moderate and vigorous, use a number betweenthe two values.) For example, if you weigh 150 pounds andplay tennis vigorously for 45 minutes, multiply .071 (value) by 150 (weight) and then by 45 (time) for a result of 479calories expended.

Approximate Calorie Cost

Activity Moderate VigorousAerobic dance .046 .062Basketball, half court .045 .071Bicycling .049 .071Hiking .051 .073Jogging and running .060 .104Racquetball, skilled, .049 .078

singlesSkating, ice, roller, .049 .095

and in-lineSwimming .032 .088Tennis, skilled, singles — .071Walking .029 .048

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Sample Daily Weight Management Log

ApproximateHealthier Choice Calorie

Activity/Meal or Snack (describe) Savings

Friday morning, Elizabeth eats Friday morning, Elizabeth eats 81breakfast: a croissant and a breakfast: a bowl of whole-graincup of coffee with cream. cereal, a glass of orange juice,

and a cup of coffee. She usesmost of a glass of skim milk forher cereal and puts the rest inher coffee.

Elizabeth drives to campus. Elizabeth walks 15 minutes to 57campus.

After class, Elizabeth visits her After class, Elizabeth meets 195friend’s dorm, where they watch her friend for a 25-minute jog.the noon soap opera for an hour.

For lunch, Elizabeth eats 2 slices After their jog, they have lunch 231of leftover pepperoni pizza and at the dorm; each has a turkeydrinks a soda. sandwich, an apple, and iced tea.

Elizabeth goes to her afternoon Elizabeth goes to her afternoon 142class. She wants a snack, so class. She wants a snack, so sheshe buys a candy bar from the buys a nonfat yogurt with fruitvending machine. in the student union.

Elizabeth drives home. Elizabeth walks 15 minutes home. 57

Elizabeth studies until her Elizabeth studies until her —roommates get home. roommates get home.

Elizabeth and her roommates Elizabeth and her roommates 389decide to stop for fast food on decide to stop for fast food onthe way to the movies. Elizabeth the way to the movies. Elizabethorders a cheeseburger, large orders a hamburger, a greenfrench fries, and a small salad with carrots and fat-freechocolate shake. dressing, and a small chocolate

shake.

At the movies, Elizabeth shares At the movies, Elizabeth shares 64a bag of buttered popcorn with a bag of air-popped popcorn withher friend. her friend.


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Daily Weight Management Log




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wis

s sa

ndw

ich

Jala

peñ

o bi

tes™

Ch

edda

r cu

rly

frie

s

Pot

ato

cake

s (2

)

Gri

lled

ch

icke

n C

aesa

r sa

lad

Th

ousa

nd

Isla

nd

dres

sin

g

Fre

nch

-toa

stix

157

245

285

129

363

360

208

170

111

170

100

338 57 124

350

470

440

310

820

760

540

340

330

460

250

230

290

370

21 22 28 16 43 43 24 23 7 6 2 33 1 7

16 23 18 13 38 33 30 13 21 24 16 8 28 17

6 7 8

4.5 9 6 5

4.5 9 6 4

3.5

4.5 4

34 47 42 34 75 75 47 35 30 54 26 8 9 48

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

2 3 2 2 5 5 2 1 2 4 3 3 0 4

85 85 100 70 140

130 90 90 40 5 0 80 35 0

950

1130

1680 74

0

2160

1920

1160

1450 67

0

1290 49

0

920

480

440

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

0 2 2 0 15 4 6 2 2 25 10 70 0 0

6 8 8 6 35 35 8 15 4 6 0 20 0 7

20 20 25 15 25 25 10 15 4 10 4 10 0 10

41 44 37 38 42 39 50 34 57 47 58 31 87 41

g

Serv

ing

size Cal

orie

s

Prot

ein

Total

fat

Satu

rate

d fa

t

Total

c

arbo

hydr

ate

Suga

rs

Fibe

rCho

leste

rol So

dium

Vitam

in A

Vitam

in C

Calci

um

Iron

% ca

lorie

s

f

rom

fat

gg

gg

gg

mg

mg

% R

DI

N/A

: not

ava

ilab

le.


102

SOU

RC

E: B

UR

GE

R K

ING

®nu

trit

iona

l inf

orm

atio

n us

ed w

ith

perm

issi

on fr

om B

urge

r K

ing

Bran

ds, I

nc.

Bu

rger

Kin

g

Ori

gin

al W

HO

PP

ER

®

Ori

gin

al W

HO

PP

ER

® w

/o m

ayo

Ori

gin

al D

OU

BL

E W

HO

PP

ER

® w

/ch

eese

Ori

gin

al W

HO

PP

ER

JR

.®

BK

VE

GG

IE®

Bu

rger

*

Ch

icke

n W

HO

PP

ER

®

CH

ICK

EN

TE

ND

ER

S® (

8 pi

eces

)

Fre

nch

fri

es (

med

ium

, sal

ted)

On

ion

rin

gs (

med

ium

)

Ch

ili (

w/o

ch

eese

or

crac

kers

)

Fir

e-gr

ille

d ch

icke

n c

aesa

r sa

lad

(w/o

dre

ssin

g or

toa

st)

CR

OIS

SAN

’WIC

H®

w/b

acon

, egg

, an

d ch

eese

HE

RSH

EY

®’S

su

nda

e pi

e

Ch

ocol

ate

Shak

e (m

ediu

m)

291

270

399

158

186

272

123

117 91 217

286

119 79 397

700

540

1060 39

0

380

570

340

360

320

190

190

360

300

600

31 30 56 17 14 38 22 4 4 13 25 15 3 10

42 24 69 22 16 25 19 18 16 8 7 22 18 18

13 10 27 7

2.5

4.5 5 5 4 3 3 8 10 11

52 52 53 31 46 48 20 46 40 17 9 25 31 97

8 8 9 5 6 5 0 1 5 5 1 4 23 94

4 4 4 2 4 4

�1 4 3 5 1

�1 1 2

85 75 185 45 5 75 50 0 0 25 50 195 10 70

1020 90

0

1540 55

0

930

1410 84

0

640

460

1040 90

0

950

190

470

20 10 25 10 15 15 2 0 0 25 80 8 2 15

15 15 15 6 6 10 0 15 0 60 40 0 0 6

10 10 30 8 8 6 2 2 10 8 15 30 4 45

30 30 45 15 35 40 4 4 0 8 8 20 6 8

54 40 59 51 38 39 50 45 45 38 33 55 54 27

g

Serv

ing

size

Calor

ies

Prot

ein

Total

fat Sa

tura

ted

fat

Total

c

arbo

hydr

ate

Suga

rs

Fibe

rCho

leste

rol Sodi

um

Vitam

in A

Vitam

in C

Calci

um

Iron

% ca

lorie

s

f

rom

fat

gg

gg

gg

mg

mg

% D

aily

Val

ue

1 1 3

0.5 0 0

3.5

4.5

3.5 0 0 2

1.5 0

Trans

fat

g

* B

urg

er K

ing

Cor

pora

tion

mak

es n

o cl

aim

th

at t

he

BK

VE

GG

IE®

Bu

rger

or

any

of it

s pr

odu

cts

mee

ts t

he

requ

irem

ents

of

a ve

gan

or

vege

tari

an d

iet.


103

Dom

ino’

s P

izza

(1 s

ervi

ng

� 2

of

8 sl

ices

or

1 ⁄4 o

f 14

-in

ch

pizz

a; 2

of

8 sl

ices

or

1 ⁄4 o

f 12

-in

ch p

izza

; 1

6-in

ch p

izza

) 14-i

nch

lg. h

and-

toss

ed c

hee

se

14-i

nch

lg. t

hin

cru

st c

hee

se

14-i

nch

lg. d

eep

dish

ch

eese

12-i

nch

med

. han

d-to

ssed

ch

eese

12-i

nch

med

. th

in c

rust

ch

eese

12-i

nch

med

. dee

p di

sh c

hee

se

Top

pin

gs: p

eppe

ron

i

ham

Ital

ian

sau

sage

baco

n

beef

anch

ovie

s

extr

a ch

eese

ched

dar

chee

se

Bar

bequ

e bu

ffal

o w

ings

(1

piec

e)

Bu

ffal

o ch

icke

n k

icke

rs™

(1

piec

e)

Blu

e ch

eese

sau

ce

Bre

adst

icks

(1

stic

k)

Dou

ble

chee

sy b

read

219

148

256

159

106

181

* * * * * * * * 25 24 42 37 43

516

382

677

375

273

482 98 31 110

153

111 45 68 71 50 47 223

116

142

21 17 26 15 12 19 5 5 5 8 6 9 6 5 6 4 1 3 4

15 17 30 11 12 22 9 2 9 13 10 2 6 6 2 2 23 4 6

7 7 11 5 5 8 3

�1 3 4 4

�1 3 3

�1

�1 4

�1 2

75 43 80 55 31 56 �1

�1 3

�1

�1

�1

�1

�1 2 3 2 18 18

6 6 9 5 4 6

�1

�1

�1

�1

�1

�1

�1

�1 1

�1 2 1

�1

4 2 5 3 2 3

�1

�1

�1

�1

�1

�1

�1

�1

�1

�1

�1 1 1

32 32 41 23 23 30 20 12 22 22 21 18 15 18 26 9 20 0 6

1080

1172

1575 77

6

835

1123 36

4

292

342

424

309

791

228

110

175

163

417

152

183

18 18 21 13 13 15 �1

�1

�1 0

�1

�1 6 4

�1 0 1

�1 2

0 0

�1 0 0

�1

�1

�1

�1 15 0 0 0 0

�1 0 0

�1

�1

26 32 33 19 23 24 �1

�1 2

�1

�1 5 12 13 �1

�1 2

�1 5

23 8 31 17 5 22 2 1 3 2 3 6

�1

�1 2 0

�1 5 5

26 40 40 26 40 41 83 58 74 77 81 40 79 76 36 38 93 31 38

g

Serv

ing

size Cal

orie

s

Prot

ein

Total

fat

Satu

rate

d fa

t

Total

c

arbo

hydr

ate

Suga

rs

Fibe

rCho

leste

rol So

dium

Vitam

in A

Vitam

in C

Calci

um

Iron

% ca

lorie

s

f

rom

fat

gg

gg

gg

mg

mg

% D

aily

Val

ue

* T

oppi

ng

info

rmat

ion

is b

ased

on

min

imal

por

tion

ing

requ

irem

ents

for

on

e se

rvin

g of

a 1

4-in

ch la

rge

pizz

a; a

dd

th

e va

lues

for

top

pin

gs t

o th

e va

lues

for

a c

hee

se p

izza

. Th

e fo

llow

ing

topp

ings

su

pply

few

er t

han

15

calo

ries

per

serv

ing:

gre

en a

nd

yell

ow p

eppe

rs, o

nio

n, o

live

s, m

ush

room

s, p

inea

pple

.

SOU

RC

E: D

omin

o’s

Pizz

a, 2

004

(htt

p://

ww

w.d

omin

os.c

om).

Rep

rodu

ced

wit

h pe

rmis

sion

from

Dom

ino’

s Pi

zza

LLC

.


104

Jack

in

th

e B

ox

Bre

akfa

st J

ack®

Supr

eme

croi

ssan

t

Ham

burg

er

Jum

bo J

ack®

w/c

hee

se

Sou

rdou

gh J

ack®

Ch

icke

n f

ajit

a pi

ta

Sou

rdou

gh g

rill

ed c

hic

ken

clu

b

Ult

imat

e cl

ub

Jack

’s S

picy

Ch

icke

n®

Mon

ster

tac

o

Egg

rol

ls (

3)

Ch

icke

n b

reas

t pi

eces

(5)

Stu

ffed

jala

peñ

os (

7)

Bar

bequ

e di

ppin

g sa

uce

Seas

oned

cu

rly

frie

s

On

ion

rin

gs

Side

sal

ad

Th

ousa

nd

Isla

nd

dres

sin

g

Ore

o® c

ooki

e ic

e-cr

eam

sh

ake

(16

oz)

129

171

119

314

244

230

249

316

308

119

170

150

168 28 125

119

137 57 301

310

570

310

690

700

330

520

640

730

260

400

360

530 45 400

500 50 160

670

13 19 17 27 30 24 33 37 30 9 14 27 15 0 6 6 3 0 11

14 37 14 38 49 11 28 30 37 15 19 17 30 0 23 30 3 12 33

5 9 6 16 16 4.5 6 9 10 5 6 3 13 0 5 5

1.5 2 19

33 41 30 61 36 35 33 51 69 21 44 24 51 11 45 51 4 12 81

4 5 6 13 7 4 5 7 9 4 4 0 5 4 1 3 2 10 62

1 1 1 3 3 3 3 3 4 3 6 1 4 0 5 3 2 0 1

205

240 45 70 80 55 85 105 70 30 15 80 45 0 0 0 10 15 110

720

1040 60

0

1360

1220 91

0

1330

2000

1480 34

0

920

970

1600 33

0

890

420 65 490

350

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

N/A

42 58 42 49 63 30 48 42 45 50 43 43 51 0 52 54 54 68 45

g

Serv

ing

size Cal

orie

s

Prot

ein

Total

fat

Satu

rate

d fa

t

Total

c

arbo

hydr

ate

Suga

rs

Fibe

rCho

leste

rol So

dium

Vitam

in A

Vitam

in C

Calci

um

Iron

% ca

lorie

s

f

rom

fat

gg

gg

gg

mg

mg

% D

aily

Val

ue

N/A

: not

ava

ilab

le.

SOU

RC

E:

Jack

in

the

Box,

Inc

. 20

03 (

http

://w

ww

.jack

inth

ebox

.com

). T

he f

ollo

win

g tr

adem

arks

are

ow

ned

by J

ack

in t

he B

ox,

Inc.

: Br

eakf

ast

Jack

,®Ju

mbo

Jack

,®So

urdo

ugh

Jack

,®Ja

ck in

the

Box.

®R

epro

duce

d w

ith p

erm

issi

on fr

om Ja

ck in

the

Box,

Inc.


105

KF

C

Ori

gin

al R

ecip

e® b

reas

t

Ori

gin

al R

ecip

e® th

igh

Ext

ra C

risp

y™ b

reas

t

Ext

ra C

risp

y™ t

hig

h

Hot

& S

picy

bre

ast

Hot

& S

picy

th

igh

Ten

der

Roa

st®

san

dwic

h w

/sau

ce

Ten

der

Roa

st®

san

dwic

h w

/o s

auce

Hot

Win

gs™

pie

ces

(6)

Col

onel

’s C

risp

y St

rips

® (

3)

Pop

corn

ch

icke

n (

larg

e)

Ch

icke

n p

ot p

ie

Cor

n o

n t

he

cob

(5.5

")

Mas

hed

pot

atoe

s w

/gra

vy

BB

Q b

aked

bea

ns

Col

e sl

aw

Bis

cuit

(1)

Pot

ato

sala

d

161

126

162

114

179

128

196

177

134

151

170

423

162

136

136

130 57 128

380

360

460

370

460

400

390

260

450

400

660

770

150

120

230

190

190

190

40 22 34 21 33 22 31 31 24 29 29 33 5 2 8 1 2 2

19 25 28 26 27 28 19 5 29 24 44 40 3

4.5 1 11 10 11

6 7 8 7 8 8 4

1.5 6 5 10 15 1 1 1 2 2 2

11 12 19 12 20 14 24 23 23 17 37 70 26 18 46 22 23 22

0 0 0 0 0 0 0 0 1 0 0 2 10 �1 22 13 1 5

0 0 0 0 0 0 1 1 1 0 0 5 7 1 7 3 0 1

145

165

135

120

130

125 70 65 145 75 75 115 0 0 0 5

1.5 5

1145

1060

1230 71

0

1450

1240 81

0

690

1120

1250

1530

1680 10 38

0

720

300

580

470

0 0 0 0 0 0 0 0 6 0 0

200 0 2 8 25 0 0

0 0 0 0 0 0 0 0 6 6 4 0 10 4 6 40 0 10

0 0 0 0 0 0 4 4 8 0 4 0 6 0 15 4 0 0

6 6 8 6 6 8 10 10 10 10 35 20 6 2 30 0 4 2

45 63 55 63 53 63 44 17 58 54 60 47 18 34 4 52 47 52

g

Serv

ing

size Cal

orie

s

Prot

ein

Total

fat

Satu

rate

d fa

t

Total

c

arbo

hydr

ate

Suga

rs

Fibe

rCho

leste

rol So

dium

Vitam

in A

Vitam

in C

Calci

um

Iron

% ca

lorie

s

f

rom

fat

gg

gg

gg

mg

mg

% D

aily

Val

ue

SOU

RC

E: K

FC C

orpo

rati

on, 2

004

(htt

p://

ww

w.k

fc.c

om).

Rep

rodu

ced

wit

h pe

rmis

sion

from

Ken

tuck

y Fr

ied

Chi

cken

Cor

pora

tion

.


106

SOU

RC

E: S

ubw

ay U

.S. N

utri

tion

Inf

o as

foun

d on

htt

p://

ww

w.s

ubw

ay.c

om, 4

/23/

2004

. Rep

rent

ed b

y pe

rmis

sion

of S

ubw

ay.

Subw

ayB

ased

on

sta

nda

rd f

orm

ula

s w

ith

6-

inch

su

bs o

n I

tali

an o

r w

hea

t br

ead

Ital

ian

BM

T®

Mea

tbal

l Mar

inar

a

Subw

ay®

Sea

food

Sen

sati

on

Ch

eese

ste

ak

Tu

rkey

bre

ast,

ham

& b

acon

mel

t

Cla

ssic

tu

na

Swee

t on

ion

ch

icke

n t

eriy

aki

Hon

ey m

ust

ard

ham

Roa

st b

eef

Tu

rkey

bre

ast,

ham

& r

oast

bee

f

Savo

ry t

urk

ey b

reas

t

Veg

gie

Del

ite®

Savo

ry t

urk

ey b

reas

t de

li

Ch

icke

n B

acon

Ran

ch W

rap

Bac

on a

nd

egg

brea

kfas

t sa

ndw

ich

Gar

den

fre

sh s

alad

w/ S

eafo

od S

ensa

tion

(w

/o d

ress

ing

or t

oppi

ngs

)

Gar

den

fre

sh sa

lad

New

En

glan

d cl

am c

how

der

Ch

ili c

on c

arn

e

Sun

rise

ref

resh

er (

smal

l)

Ch

ocla

te c

hip

coo

kie

248

287

255

256

260

255

266

243

222

255

222

166

151

215

123

380

300

240

240

341 45

450

500

380

360

380

430

370

310

290

320

280

230

210

480

320

210 60 110

240

120

210

23 23 16 24 25 20 26 19 19 24 18 9 13 40 15 10 3 5 15 1 2

21 22 13 10 12 19 5 5 5 6

4.5 3

3.5 27 15 11 1

3.5 10 0 10

8 11 4.5

4.5 5 5

1.5

1.5 2 2

1.5 1

1.5 9

4.5

3.5 0

0.5 5 0 4

47 52 52 47 47 46 58 54 45 47 46 44 36 19 34 20 11 16 23 29 30

8 9 8 9 8 7 18 14 8 8 7 7 4 3 3 7 5 1 14 28 18

4 5 5 5 4 5 4 5 4 4 4 4 3 11 3 5 5 1 8 1 1

55 45 25 35 45 45 50 25 20 35 20 0 15 95 185 25 0 10 15 0 15

1790

1180

1170

1090

1610

1070

1100

1410 91

0

1300

1010 51

0

730

1340 52

0

740 80 990

860 20 160

10 10 10 10 10 10 8 8 8 8 8 8 6 6 6

160

160 2 15 4 4

35 40 35 35 35 35 45 35 35 35 35 35 20 15 6 80 80 0 0

210 0

15 15 15 15 15 15 8 6 6 6 6 6 6 40 8 20 8 10 6 2 0

20 35 20 40 20 20 20 20 30 30 20 20 20 10 20 10 10 0 6 0 6

42 40 31 25 28 40 12 15 16 17 14 12 15 51 42 47 15 29 38 0 43

g

Serv

ing

size Cal

orie

s

Prot

ein

Total

fat

Satu

rate

d fa

t

Total

c

arbo

hydr

ate

Suga

rs

Fibe

rCho

leste

rol So

dium

Vitam

in A

Vitam

in C

Calci

um

Iron

% ca

lorie

s

f

rom

fat

gg

gg

gg

mg

mg

% D

aily

Val

ue


107

Tac

o B

ell

Tac

o

Tac

o Su

prem

e®

Soft

tac

o, b

eef

Soft

Tac

o Su

prem

e,®

ch

icke

n

Gor

dita

Su

prem

e,®

ste

ak

Gor

dita

Baj

a,®

ch

icke

n

Ch

alu

pa S

upr

eme,

bee

f

Ch

alu

pa S

upr

eme,

ch

icke

n

Bea

n b

urr

ito

Bu

rrit

o Su

prem

e,®

ch

icke

n

Gri

lled

stu

ffed

bu

rrit

o, b

eef

Tos

tada

Zes

ty C

hic

ken

Bor

der

Bow

l™ w

/dre

ssin

g

Tac

o sa

lad

wit

h s

alsa

Stea

k qu

esad

illa

Nac

hos

Su

prem

e

Nac

hos

Bel

lGra

nde

®

Pin

tos

’n c

hee

se

Mex

ican

ric

e

78 113 99 134

153

153

153

153

198

248

325

170

417

533

184

195

308

128

131

170

220

210

230

290

320

390

370

370

410

730

250

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Info

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ava

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line;

see

the

Web

sit

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e ta

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his

appe

ndix

and

the

follo

win

g ad

diti

onal

sit

es:

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dee

s:ht

tp://

ww

w.h

arde

es.c

omM

cDon

ald

’s:ht

tp://

ww

w.m

cdon

alds

.com

Wh

ite

Cas

tle:

http

://w

ww

.whi

teca

stle

.com


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