fitness and nutrition journal

8/3/2019 Fitness and Nutrition Journal

1/114

MDDALIM#94190112/19/07GREEN


2/114

Daily Fitness andNutrition Journal


3/114

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 2009, 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 prior

written 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

ISBN-13: 978-0-07-332567-5ISBN-10: 0-07-332567-8


4/114

CONTENTSFITNESS 1First Steps 1Program Plans 2

Overall Program Plan 5Weight Training Program Plan 6

Stretching Program Plan 7Weight Training Logs 8Overall Fitness Program Logs 24

NUTRITION 49Tools for Monitoring Your Daily Diet 50

MyPyramid Food Guidance System 50

Recommended MyPyramid Food Group Intakes 51Estimating Food Intake 52Making Choices Within the Food Groups 54Self-Assessment: Portion Size Quiz 58Reading Food Labels 59

Preprogram Nutrition Logs 61Assessing Your Daily Diet 65

Nutrition Behavior Change Contract 66Tools for Improving Your Food Choices 68Dietary Guidelines for Americans 68Making Healthy Ethnic Food Choices 69S lf A Wh T i Y E i 70


5/114


6/114

FITNESS

Physical activity and exercise are key components of awellness lifestyle. To live a long and healthy life, you mustbe active. The first part of this journal will help you developa personalized plan for your fitness program. Once you are

ready 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 and

under 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 beginning

a fitness program; include both short-term and long-termeffects. Study your lists carefully. If you dont feel that thebenefits of activity outweigh the costs, youll have a moredifficult time sticking with your program.

F

itnessPlan


7/114

Program Plans1. 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 youveperformed 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):

_________________________________________________

__________________________________________________________________________________________________

_________________________________________________

FitnessPlan


8/114

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, in-

creasing daily steps (as measured with a pedometer), 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. Activity: ________________________________________

Current status: __________________________________

Goal: ____________________________________________

Target date:________________________________________

Reward: __________________________________________

2. Activity: ________________________________________

Current status:

F

itnessPlan


9/114

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 activitiesyouve 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 youve 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 FITT principle by setting a target frequency, inten-sity, and time for each activity. Add these to the programplan on the next page. For advice on choosing activities (ortype, the second Tin FITT) and for determining appro-priate frequency, intensity, and time (duration), refer to

your textbook, visit the Web site of the American Collegeof Sports Medicine (www.acsm.org), or consult an appro-priate fitness professional.

FitnessPlan


10/114

F

itnessPlan

s(Check)

Freq

uency(Check)

MuscularEndurance

Flexibility

BodyComposition

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Intensity*

Time(Duration)

inyourta

rgetrangeforheartra

teorRPE.


11/114

FitnessPlan

Muscle(s)developed

Weight(lb)Repetitions

Sets


12/114

F

itnessPlan

Area(s)stretched


13/114

WeightTraining

Exercise/Date

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps

Wt

SetsReps

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Weight Training Logs


14/114

WeightTraining

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps

Wt

SetsReps

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets


15/114

WeightTraining

Exercise/Date

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

RepsWt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps


16/114

WeightTrainin

g

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

RepsWt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps


17/114

WeightTraining

Exercise/Date

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

RepsWt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps


18/114

WeightTrainin

g

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

RepsWt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps


19/114

WeightTraining

Exercise/Date

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

RepsWt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps


20/114

WeightTrainin

g

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

RepsWt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps


21/114

WeightTraining

Exercise/Date

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

RepsWt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps


22/114

WeightTrainin

g

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

RepsWt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps


23/114

WeightTraining

Exercise/Date

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

RepsWt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps


24/114

WeightTrainin

g

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

RepsWt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps


25/114

WeightTraining

Exercise/Date

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

RepsWt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps


26/114

WeightTrainin

g

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

RepsWt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps


27/114

WeightTraining

Exercise/Date

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

RepsWt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps


28/114

WeightTrainin

g

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps

Wt

Sets

Reps


29/114

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. If you are tracking

physical activity by counting steps with a pedometer, you canrecord daily steps and then calculate your weekly total ordaily average steps.

FitnessProgram

Activity M Tu W Th F Sa Su Weekly

Total

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

2. Weight training 3 days

Date

SAMPLE

Oct 1824


30/114

FitnessProgram


Total

1.

2.

3.

4.

5.

6.

Date

Date


31/114

FitnessProgram


Total

1.

2.

3.

4.

5.

6.

Date

Date


32/114

FitnessProgram


Total

1.

2.

3.

4.

5.

6.

Date

Date


33/114

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 youve encountered or any unex-

pected costs or benefits of your fitness program so far.

Activity: ___________________ Status: _____________________

_______________________________________________________

Activity: ___________________ Status: _____________________

_______________________________________________________

Activity: ___________________ Status: ____________________________________________________________________________

Activity: ___________________ Status: _____________________FitnessProgram


34/114

FitnessP

rogram


Total

1.

2.

3.

4.

5.

6.

Date

Date


35/114

FitnessProgram


Total

1.

2.

3.

4.

5.

6.

Date

Date


36/114

FitnessP

rogram


Total

1.

2.

3.

4.

5.

6.

Date

Date


37/114

FitnessProgram



__________________________ __________________________

__________________________ __________________________

__________________________ __________________________

__________________________ __________________________

__________________________ __________________________




Activity: ___________________ Status: _____________________

_______________________________________________________

Activity: ___________________ Status: _____________________

_______________________________________________________

Activity: ___________________ Status: ____________________________________________________________________________

Activity: ___________________ Status: _____________________


38/114

FitnessP

rogram


Total

1.

2.

3.

4.

5.

6.

Date

Date


39/114

FitnessProgram


Total

1.

2.

3.

4.

5.

6.

Date

Date


40/114

FitnessP

rogram


Total

1.

2.

3.

4.

5.

6.

Date

Date


41/114

Fitnes

sProgram



__________________________ __________________________

__________________________ __________________________

__________________________ __________________________

__________________________ __________________________

__________________________ __________________________




Activity: ___________________ Status: _____________________

_______________________________________________________

Activity: ___________________ Status: _____________________

_______________________________________________________

Activity: ___________________ Status: ____________________________________________________________________________

Activity: ___________________ Status: _____________________


42/114

FitnessP

rogram


Total

1.

2.

3.

4.

5.

6.

Date

Date


43/114

Fitnes

sProgram


Total

1.

2.

3.

4.

5.

6.

Date

Date


44/114

FitnessP

rogram


Total

1.

2.

3.

4.

5.

6.

Date

Date


45/114

Fitnes

sProgram



__________________________ __________________________

__________________________ __________________________

__________________________ __________________________

__________________________ __________________________

__________________________ __________________________


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

Activity: ___________________ Status: _____________________

_______________________________________________________

Activity: ___________________ Status: _____________________

_______________________________________________________

Activity: ___________________ Status: ____________________________________________________________________________

Activity: ___________________ Status: _____________________


46/114

FitnessP

rogram


Total

1.

2.

3.

4.

5.

6.

Date

Date


47/114

Fitnes

sProgram


Total

1.

2.

3.

4.

5.

6.

Date

Date


48/114

FitnessP

rogram


Total

1.

2.

3.

4.

5.

6.

Date

Date


49/114

FitnessProgram



__________________________ __________________________

__________________________ __________________________

__________________________ __________________________

__________________________ __________________________

__________________________ __________________________Resting heart rate: ______ bpm Blood pressure: ____/____


Activity: ___________________ Status: _____________________

_______________________________________________________

Activity: ___________________ Status: _____________________

_______________________________________________________

Activity: ___________________ Status: _____________________

_______________________________________________________

Activity: ___________________ Status: _____________________


50/114

FitnessP

rogram


Total

1.

2.

3.

4.

5.

6.

Date

Date


51/114

FitnessProgram


Total

1.

2.

3.

4.

5.

6.

Date

Date


52/114

FitnessP

rogram


Total

1.

2.

3.

4.

5.

6.

Date

Date


53/114

FitnessProgram



__________________________ __________________________

__________________________ __________________________

__________________________ __________________________

__________________________ __________________________

__________________________ __________________________



Activity: ___________________ Status: _____________________

_______________________________________________________

Activity: ___________________ Status: _____________________

_______________________________________________________

Activity: ___________________ Status: _____________________

_______________________________________________________

Activity: ___________________ Status: _____________________


54/114

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 causing

you 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 on

pages 5060.2. Using these tools, fill out the Preprogram Nutrition Logfor 3 days.

3. Use the Assessing Your Daily Diet worksheets to analyzeyour daily nutritional intake. Note areas in your currentdiet that could be improved.

4. Complete the Behavior Change Contract. The informationin 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 Postprogram


55/114

TOOLS FOR MONITORING YOUR DAILY DIET

MyPyramid Food Guidance System

The latest version of the USDA daily food guide, released in2005, is called MyPyramid. The MyPyramid food guidancesystem can help you get the most nutrition out of your caloriesand make smart choices from every food group. It emphasizesthat consuming a balance of servings from each group will

both meet the bodys nutritional needs and help reducechronic disease risk. The MyPyramid symbol is shown below,along with the recommended food group intakes for a 2000-calorie diet; for information on specific, personalized recom-mendations, refer to the following page.


56/114

Recommended MyPyramid Food Group Intakes

The amount of food you should consume from each groupdepends on your overall calorie intake and activity level. Forexample, an active 18-year-old male would need to consumemore calories for weight maintenance than would a sedentary60-year-old female. For guidance in determining an appropri-ate calorie intake and food intake pattern for yourself, refer toyour text and/or the MyPyramid.gov Web site. At the site,

you can answer a few questions and receive a personalizedrecommendation.

Based on information from your text or the MyPyramid.govsite, fill in the right column in the chart of recommendationsbelow:

Group Recommended Daily Recommended DailyIntake: Sample for Intake: Your Calorie2000-Calorie Diet Level

Daily Energy Intake 2000 calories ______ calories

Grains 6 oz-eq ______ oz-eq

Whole grains 3 oz-eq ______ oz-eq

Other grains 3 oz-eq ______ oz-eqVegetables 2.5 cups ______ cups


57/114

Estimating Food Intake

MyPyramid Portion Sizes GuideTo compare your diet to that recommended for your calorieintake, you need to track your portion sizes according toconsistent measures. Use the information in this chart to moreaccurately track your daily food intake.

Foods and Portion Size MeasuresGrains Group

1 oz equivalent =

1 slice bread

1 small muffin

1 cup ready-to-eat cereal flakes

1/2 cup cooked cereal, rice, grains,

or pasta

1 6-inch tortilla

Vegetable Group1/2 cup or equivalent (1 serving) =

1/2 cup cooked or raw vegetables

Serving Size Equivalents

1/2 cup of rice = an ice cream

scoop or one-third of a soda can

1 cup pasta = a small adult fist

or a tennis ball

12 oz muffin or roll = a plum or

large egg

2 oz bagel = a hockey puck or

yo-yo

1 tortilla = diameter of a small

plate

1/2 cup cooked vegetables = an

ice cream scoop or one-third of a


58/114

Fruit Group

1/2 cup or equivalent (1 serving) = 1/2 cup fresh, canned, or frozen

fruit

1/2 cup fruit juice

1 small whole fruit

1/4 cup dried fruit

Milk Group

1 cup or equivalent =

1 cup milk or yogurt

11/2 oz natural cheese

2 oz processed cheese

Meat and Beans Group

1 oz equivalent =

1 oz cooked lean meat, poultry,

or fish

1/4 cup cooked dry beans

(legumes) or tofu

1 egg

1 t bl t b tt

1 medium fruit = a baseball 1/2 cup fruit = an ice cream scoop

or one-third of a soda can

1/2 cup juice = one-third of a soda

can

The following count as 1 cup: 1 large

banana, 8 strawberries, 32 grapes, 12

melon balls, 1/4 medium cantaloupe

1 oz cheese = your thumb, 4 dice,

or an ice cube

3 oz chicken or meat = deck of

cards or an audiocassette tape

1/2 cup cooked beans = an ice

cream scoop or one-third of a

soda can

2 tablespoons peanut butter =

a Ping Pong ball or large


59/114

Making Choices Within the Food Groups

The average American diet is at or below the recommendedintake from most food groups, but we eat too much fat andadded sugars to meet the recommendations without gainingweight. The key is to make better food choices within thegroups and so get more nutrients for your calories. Keep theseguidelines in mind as you plan 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-densefoodsi.e., foods that are high in nutrients relative

to the amount of calories they contain.

Grains: Make Half Your Grains Whole

Americans currently consume an average of about 1 servingof whole grains per day. MyPyramid recommends that half ofall grain servings be whole grains, a minimum of 3 servings ofwhole-grain foods per day. Whole grains include the following:

whole wheat bulgur (cracked wheat)

whole rye millet


60/114

Limit foods that are high in fat and sugar such as pas-

tries, croissants, cakes, and cookies.

Vegetables: Vary Your Veggies

Because vegetables vary in the nutrients they provide, it isimportant to consume a variety of types of vegetables toobtain maximum nutrition. To help boost variety, MyPyramidrecommends servings from five different subgroups within

the vegetables group; try to consume vegetables from severalsubgroups each week:

Dark green vegetables like spinach, chard, collards,bok choy, broccoli, kale, romaine, chicory, endive, andturnip, beet, dandelion, and mustard greens

Orange and deep yellow vegetables like carrots, winter

squash, sweet potatoes, and pumpkin Legumes like pinto beans, kidney beans, black beans,

navy beans, black-eyed peas, lentils, chickpeas, soy-beans, split peas, and tofu (legumes can be counted asservings of vegetables or as alternatives to meat)

Starchy vegetables like corn, green peas, hominy, limabeans, taro, and white potatoes

Other vegetables; tomatoes, bell peppers (red, orange,yellow, or green), green beans, and cruciferous vegeta-bles like cauliflower


61/114

Milk: Get Your Calcium-Rich Foods

This group includes all milk and milk products, such asyogurt, cheeses (except cream cheese), and dairy desserts, aswell as lactose-free and lactose-reduced products.

Choose servings of low-fat and fat-free items from thisgroup. Limit serving sizes of high-fat choices.

Cottage cheese is lower in calcium than most cheeses.

For those who choose not to consume dairy products,calcium is also found in fortified breads and breakfastcereals, dried fruits, green leafy vegetables, legumes,and some soy foods.

Meat and Beans: Go Lean on Protein

This group includes meat, poultry, fish, dry beans and peas,eggs, nuts, and seeds.

Choose lean cuts of meat and skinless poultry, and trimaway all the fat you can see. Watch your serving sizescarefully.

Choose at least one serving of plant proteins, such asblack beans, lentils, or tofu, every day.

Oils: Know Your Fats

Th il t il th t dd d t f d d i


62/114

each group. If this pattern is followed, then a small amount of

additional calories can be consumedthe discretionary calorieallowance. People who are trying to lose weight may choosenot to use discretionary calories.

For those wanting to maintain weight, discretionary calo-ries may be used to increase the amount of food from a foodgroup; to consume foods that are not in the lowest fat form orthat contain added sugars; or to add oil, fat, or sugars to foods.

Examples of discretionary solid fat calories include choosinghigher-fat meats such as sausages or chicken with skin, choos-ing whole milk instead of fat-free milk, and topping foodswith butter. Added sugars are found in sweetened beverages(regular soda, sweetened teas, fruit drinks), dairy products (icecream, some yogurts), and grain products (bakery goods).

Additional Resources

There are many Web sites with advice for making healthyshopping and food choices, as well as many sites presentingbasic cooking skills and recipes. The following are just a fewonline resources that can help you improve your diet:

American Heart Associationwww.deliciousdecisions.org

Dietary Guidelines for Americanswww.health.gov/dietaryguidelines

MyPyramid gov


63/114

Self-Assessment: Portion Size Quiz

Now test your perception of portion sizes (check your answerson the next page).

1. An ounce and a half of hard cheeseequivalent to onecup from the milk grouplooks most likea. one domino.b. two dominoes.

c. three dominoes.2. A half cup of cooked pasta, considered an ounce-

equivalent from the grain 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 1/2-cup serving of green grapes consists of how manygrapes?

a. 10b. 15c. 20


64/114

8. Two tablespoons of peanut butter make a ball the size of

a. a marble.b. a tennis ball.c. a Ping-Pong ball.

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

b. 10c. 60

10. There are eight servings in a loaf of Entenmanns 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: Whats 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


65/114

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 2,000 2,500

Total Fat Less than 65g 80g

Sat Fat Less than 20g 25g

Cholesterol Less than 300mg 300mg

Sodium Less than 2,400mg 2,400mg

Total Carbohydrate 300g 375g

*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

1. Serving size: Determine how many

servings there are in the food packageand compare it to how much youactually eat. You may need to adjustthe rest of the nutrient values basedon your typical serving size.

2. Calories and calories from fat:Note whether a serving is high incalories and fat.The sample foodshown 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 percentagestell you whether the nutrients in aserving of food contribute a lot or alittle to your total daily diet.

5% or less is low20% or more is high

4. Limit these nutrients: Look forfoods low in fat, saturated fat, transfat, cholesterol, and sodium.

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


66/114

PREPROGRAM NUTRITION LOGS

Use the preprogram nutrition logs to keep track of everythingyou eat for 3 consecutive days. Break down each food iteminto its component parts and list them separately in thecolumn labeled Food. Then enter the portion size youconsume in the correct food group column; refer to the charton pages 5253. For example, a turkey sandwich might belisted as follows: whole-wheat bread, 2 oz-equiv of whole

grains; turkey, 2 oz-equiv of meat/beans; tomato, 1/3 cupvegetables; romaine lettuce, 1/4 cup vegetables; 1 tablespoonmayonnaise dressing, 1 teaspoon oils. It can be challenging totrack values for added sugars and especially oils and fats, butuse food labels and information in Appendixes B and C inyour text to be as accurate as you can. MyPyramid.gov hasadditional guidelines for counting discretionary calories. At

the bottom of the chart, keep count of the number of servingsof whole grains and the number of vegetable subgroups youconsume daily (whole grains and vegetable subgroups aredescribed on pp. 5455).


67/114

Food

Preprogram Nutrition Log

DAY 1

Gra

ins

(oz-eq

)

Vege

tables

(cups)

Fru

it(cups)

Milk(cups

)

Mea

t/beans

(oz-eq

)

Oils

(tsp

)

So

lidfats(

g)

Adde

dsug

ars

(g/tsp

)


68/114

Preprogram Nutrition Log

DAY 2

Food Gra

ins

(oz-eq

)

Vege

tables

(cups)

Fru

it(cups)

Milk(cups

)

Mea

t/beans

(oz-eq

)

Oils

(tsp

)

So

lidfats(

g)

Adde

dsugars

(g/tsp

)


69/114


70/114

ASSESSING YOUR DAILY DIET

A balanced diet follows the MyPyramid recommendations. Fillin your recommended MyPyramid intakes from p. 51 and thenthe daily totals from your 3 days of preprogram food logs. Av-erage your daily totals and compare them to the MyPyramidrecommendations.

Day1

Day2

Day3

Averageof

3Days

MyPyramid

recommended

totals

Group

Grains (oz-eq)

Whole grains (oz-eq)

Vegetables (cups)

# of subgroups *

Fruit (cups)

Milk (cups)Meat/beans (oz-eq)


71/114

NUTRITION BEHAVIOR CHANGE CONTRACT

Have you identified some areas of your diet where you dontmeet the MyPyramid recommendations? Perhaps you havemore than the recommended amount of added sugars in yourdiet or dont eat enough vegetables. Take a good look at yourcurrent diet and think about the changes you can make toimprove it. Use the Behavior Change Contract on the nextpage to record your plan for dietary change and the 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 intake of added sugars.

2. Enter a start date, final goal, and target completion date.Allow enough time to achieve your overall goal. Make

your goal specific, such as increasing fruit intake from2 servings per week to 3 servings per day.

3. Break your program into several stages and give yourself areward for achieving each mini-goal, in addition to areward 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 withh lth b Y ill b bl i l


72/114

Behavior Change Contract

1. 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:

________________________________________________________

________________________________________________________

________________________________________________________


73/114

TOOLS FOR IMPROVING YOUR FOOD CHOICES

Dietary Guidelines for AmericansAs you plan to change your diet, keep in mind the DietaryGuidelines for Americans. These guidelines, which aredescribed in more detail in your textbook and online(www.health.gov/dietaryguidelines), provide a goodfoundation for a lifestyle that promotes health.

Consume a variety of nutrient-dense foods within andamong the basic food groups, while staying within energyneeds.

Control calorie intake to manage body weight.

Be physically active every day.

Increase daily intake of foods from certain groups: fruitsand vegetables, whole grains, and fat-free or low-fat milkand milk products.

Choose fats wisely for good health, limiting intake of satu-rated and trans fats.

Choose carbohydrates wisely for good health, limiting in-take of added sugars


74/114

Making Healthy Ethnic Food Choices

Chinese

Indian

Italian

Choose More OftenChinese greensDishes that are steamed,

poached (jum), boiled (chu),roasted (kow), barbecued(shu), or lightly stir-fried

Fresh fish, seafood, skinlesschicken

Mixed vegetablesSoft noodlesSteamed rice or spring rollsTofu

Baked breads, such as chapatiBasmati riceDal (lentils)Dishes that are prepared masala

(curry), tandoori (roasted in aclay oven), or tikka (panroasted)

KabobsRaita (yogurt and cucumber

salad) and other yogurt-baseddishes or sauces

Cioppino (seafood stew)

Dishes that are grilled orprepared cacciatore (tomato-

based sauce), marsala (broth

Choose Less OftenCrab rangoonCrispy (Peking) duck or

chickenFried or crispy noodlesFried riceFried wontons or egg rollsSweet-and-sour dishes with

breaded and deep-friedmeat, poultry, or fish

Fried abreads, such as poori,bhatura, or paratha

Ghee (clarified butter)Korma (meat in cream

sauce)Molee and other coconut

milk-based dishesSamosas and pakoras (fried

dishes)

Antipasto (cheese, smoked

meats)Buttered garlic breadCannoli


75/114

SOURCES: National Heart, Lung and Blood Institute. 2006. Guidelines on Overweightand Obesity: Electronic Textbook (http://www.nhlbi.nih.gov/guidelines/obesity/

e_txtbk/appndx/6a3b.htm; retrieved July 7, 2007); Duyff, R.L. 2006. The AmericanDietetic Associations Complete Food and Nutrition Guide, 2nd ed. Hoboken, N.J.: Wiley.

Mexican

Thai

Choose More Often

Burritos, fajitas, enchiladas,soft tacos, or tamales filledwith beans, vegetables,and lean meats

CevicheGazpacho, menudo, orblack bean soup

Nonfat or low-fat refriedbeans

Rice and beansSalsa, enchilada sauce, and

picante sauceSoft corn or wheat tortillas

Bean thread noodlesDishes that are barbecued,

sauted, broiled, boiled,

steamed, braised, ormarinated

Fish, basil, chili, or hotsauces

Sate (skewered and grilledmeats)

Choose Less Often

Crispy, fried tortillasDishes made with cheese orcheese sauce

Fried dishes (such as chilerellenos, chimichangas,flautas, and tostadas)

Fried ice creamGuacamoleRefried beans made with

lardSour cream or extra cheese

as toppings

Coconut milk soupMee-krob (crispy noodles)Peanut sauce or dishes

topped with nutsRed, green, and yellow

curries, which typicallycontain coconut milk


76/114

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 10time on my hands

8. 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

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

Thinking


77/114

Physiological (continued) Very Unlikely Very Likely

18. Experiencing trembling, 1 2 3 4 5 6 7 8 9 10headaches, or lightheadednessassociated with not eating ortoo much caffeine intake

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 thoughIve 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 to

work on that area.

Area Total Score Rank ScoreSocial (Items 14) ____________ ____________Emotional (Items 58) ____________ ____________Situational (Items 912) ____________ ____________Thinking (Items 1316) ____________ ____________

Physiological (Items 1720) ____________ ____________Lowering a High Score


78/114

POSTPROGRAM NUTRITION LOGS

Now that you have analyzed your diet and targeted somechanges described in your Behavior Change Contract, youare ready to put your plan into action. Fill out this secondnutrition log, again keeping a record of everything you eatfor 3 consecutive days. Remember to record all foods andbreak down each food item into its component parts, listingthem separately. Enter the portion sizes you consume in the

correct food group column. For example, a turkey sandwichmight be listed as follows: whole-wheat bread, 2 oz-equiv ofwhole grains; turkey, 2 oz-equiv of meat/beans; tomato, 1/3 cupvegetables; romaine lettuce, 1/4 cup vegetables; 1 tablespoonmayonnaise dressing, 1 teaspoon oils. Refer to Appendixes Band C in your text and the MyPyramid.gov Web site foradditional guidelines. At the bottom of the chart, keep count of

the number of servings of whole grains and the number ofvegetable subgroups you consume daily (whole grains andvegetable subgroups are described on pp. 5455).


79/114

Postprogram Nutrition Log

DAY 1

Food Gra

ins

(oz

-eq

)

Vege

tables

(cups)

Fru

it(cup

s)

Milk(cups)

Mea

t/bea

ns

(oz-eq

)

Oils

(tsp

)

So

lidfats(g)

Adde

dsu

gars

(g/tsp

)


80/114


DAY 2

Food Gra

ins

(oz

-eq

)

Vege

tables

(cups)

Fru

it(cup

s)

Milk(cups)

Mea

t/bea

ns

(oz-eq

)

Oils

(tsp

)

So

lidfats

(g)

Adde

dsu

gars

(g/tsp

)


81/114


DAY 3

Food Gra

ins

(oz-eq

)

Vege

tables

(cups)

Fru

it(cup

s)

Milk(cups)

Mea

t/bea

ns

(oz-eq

)

Oils

(tsp)

So

lidfats

(g)

Adde

dsu

gars

(g/tsp

)


82/114

ASSESSING IMPROVEMENT IN YOUR DAILY DIET

Fill in your recommended MyPyramid intakes from p. 51and then the daily totals from your 3 days of postprogramfood logs. Average your daily totals and compare them to theMyPyramid recommendations and to your preprogramaverage (from p. 65).

Day1

Day2

Day3

Averageof3days

(postprogram)

Averageof3days

(preprogram)

MyPyramid

recommended

totals

Group

Grains (oz-eq)Whole grains (oz-eq)

Vegetables (cups)

# of subgroups

Fruit (cups)

Milk (cups)

Meat/beans (oz-eq)

C l i B h i Ch C d f ll i i


83/114

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. 7985) to trackyour diet in the future; for tips on weight management, go top. 86.

N i i L


84/114

Nutrition Log

Date _______

Food Gra

ins

(oz-eq

)

Vege

table

s(cups)

Fru

it(cup

s)

Milk(cup

s)

Mea

t/bea

ns

(oz-eq

)

Oils

(tsp)

So

lidfats

(g)

Adde

dsu

gars

(g/tsp

)

N t iti L


85/114

Nutrition Log

Date _______

Food Gra

ins

(oz-eq

)

Vege

table

s(cups)

Fru

it(cup

s)

Milk(cup

s)

Mea

t/bea

ns

(oz-eq

)

Oils

(tsp)

So

lidfats

(g)

Adde

dsu

gars

(g/tsp

)

N t iti L


86/114

Nutrition Log

Date _______

Food Gra

ins

(oz-eq

)

Vege

table

s(cups)

Fru

it(cup

s)

Milk(cup

s)

Mea

t/bea

ns

(oz-eq

)

Oils

(tsp)

So

lidfats

(g)

Adde

dsu

gars

(g/tsp

)

Nutrition Log


87/114

Nutrition Log

Date _______

Food Gra

ins

(oz-eq

)

Vege

table

s(cups)

Fru

it(cup

s)

Milk(cup

s)

Mea

t/bea

ns

(oz-eq

)

Oils

(tsp)

So

lidfats

(g)

Adde

dsu

gars

(g/tsp

)

Nutrition Log


88/114

Nutrition Log

Date _______

Food Gra

ins

(oz-eq

)

Vege

table

s(cups)

Fru

it(cup

s)

Milk(cup

s)

Mea

t/bea

ns

(oz-eq

)

Oils

(tsp)

So

lidfats

(g)

Adde

dsu

gars

(g/tsp

)

Nutrition Log


89/114

Nutrition Log

Date _______

Food Gra

ins(oz-eq

)

Vege

table

s(cups)

Fru

it(cup

s)

Milk(cup

s)

Mea

t/bea

ns

(oz-eq

)

Oils

(tsp)

So

lidfats

(g)

Adde

dsu

gars

(g/tsp

)

Nutrition Log


90/114

Nutrition Log

Date _______

Food Gra

ins(oz-eq

)

Vege

table

s(cups)

Fru

it(cup

s)

Milk(cup

s)

Mea

t/beans

(oz-eq

)

Oils

(tsp)

So

lidfats

(g)

Adde

dsu

gars

(g/tsp

)

WEIGHT MANAGEMENT


91/114

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 youll 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 planfor 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.

2. Set Goals


92/114

After 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 Balance

When 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 increasing

6. Track Your Physical Activity and Diet


93/114

y yUse the weight management logs to record your daily physical

activities 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, youll need to create a positive energy balanceby 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 adiet high in fat carries health risks, and your body is likelyto 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.

CREATING A NEGATIVE ENERGY BALANCE


94/114

A reasonable weight-loss goal is1/2

2 pounds per week.Depending on your individual characteristics, you willneed to create a negative energy balance of between 1750and 7000 calories a week, or 2501000 calories a day. Whilethis may seem daunting, you already make choices everyday that affect your energy balance significantly. Making afew decisions each day with your energy balance in mindcan 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 the

number 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 logs

that follow. Fill in your activities and your meals and snacks,and then think about alternatives you could have chosen.

CALORIE COSTS FOR COMMONS O S SS C S


95/114

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 (moderateor 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 Vigorous

Aerobic dance .046 .062

Basketball (half court) .045 .071

Bicycling .049 .071

Hiking .051 .073

J i d i 060 104

Sample Daily Weight Management Log


96/114

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 uses

most 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 195friends 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 fruit

vending machine. in the student union.Elizabeth drives home. Elizabeth walks 15 minutes home. 57

Daily Weight Management Log


97/114





98/114





99/114





100/114





101/114





102/114





103/114





104/114





105/114



es mfat


106/114

ular

ItemsfromFast-FoodRestaurants

g

g

g

g

g

g

mg

mg

%DailyValue

Protein T

otalfatSaturatedfatTransfat Total carbohydra

te

Sugars

Fiber

Cholesterol SodiumVitaminA VitaminC Calcium

Iron

%calories

fro

m

1 1 6 3 5 6 2 6 0 9 5 5 3

14

19

10

45

30

29

17 8

14

21

24

21

13

5 6 411 8 9 3 4 2 6 4 9 8

34

40

34

75

75

42

36

24

18

42

46

29

83

- - -0.5

0.5 1 - 0 0

0.5 0 1 -

5 10 5 18 17 3 7 17 16 6 0 3 81

2 2 2 6 5 4 3 4 0 42 4 2 0

44

44

29

51

91

88 9

72 0

53 0

28

34

953

1060

740

1571

1788

1451

913

451

387

1131

928

526

357

0 7 0 16 13 12 13 61 -128 8 14 8

0 10 0 28 17 13 18 55 4 58 10 1 9

6 7 6 17 36 24 9 19-36 5 3 51

20 25 15 27 29 24 15 9-20 11 5 2

34

44

33

52

37

47

37

26

63

40

53

63

24

om).U

sedwithpermissionofArbys,Inc.

fat


107/114

11 9

24 6 8 5

4.5 4

3.5 3 6

12

13

51 51 52 31 52 21 41 40 82 26 32 79

11 11 11 6 5 1 1 5 1 1 5 22 77

3 3 3 2 4

1 4 3 4 0

1 1 0

51

80

195

50

70

55 0 0

80

20

145 0

85

1020

880

1520

570

1440

960

590

460

720

560

740

220

330

10

10

15 4 2 2 0 0

200 2

10 2

15

15 15 15 6 2 0 15 0 60 2 0 0 6

15

15

30 8

10 2 2 6

15 4

15 4

50

30 30 45 15 20 6 4 6 15 2 15 6 2

32

39

59

51

55

50

45

45

33

64

50

53

34

otalfatSaturatedfat

TotalcarbohydrateSugars

Fiber

Cholesterol SodiumVitaminAVitaminC CalciumIron

%calories

from

f

g

g

g

g

mg

mg

%D

ailyValue

1.5 1

2.5

0.5

2.5 3

4.5

3.5 0 0 2 0

0.5T

ransfat

g

ssionfromBurgerKingBrands,Inc.

es mfat


108/114

27 14 27 38 19 41 38 39 40 41 41 40 39 6 7 2 12 22

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

2 1 1 3 2 2 3 3 5 3 5 3 3 4 0 2 1 12

6 7 10 8 10 14 12 16 8 18 11 11 18 14 4.5 22 6 7

2.5 2.5 3.5 3 3.5 5 5 6 3.5 7 5 4.5 7 3.5 0.5 4 1.5 1.5

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

10

10

10

10

15

15

20

30

15

35

25

20

35

50

20

20 0

15

6 6 8 10 10 10 10 10 10 10 10 10 10 4 0 2 0 2

6 4 4 8 6 4 8 8 10 15 10 15 8 2 0 0 2 0

10 2 10 15 2 15 15 15 15 20 15 15 15 6 2 0 4 10

8 10 10 10 15 15 10 15 10 20 15 20 20 2 0 2 0 2

370

240

530

510

340

750

700

830

620

970

740

670

940

410

280

390

105

95

50 60 90 70 90130

110

140 80

160

100

100

160

130 40

200 60 38

roteinC

arbohydrates

Fiber

Sugars

Saturatedfat

Totalfat

TransfatCholesterol VitaminA VitaminC Calcium

Sodium

Iron

Calorie

from

g

g

g

g

g

g

mg

mg

Kcal

%Daily

Value

minosPizza,2004.Reproducedwith

permissionfromDominosPizzaLLC.

fat


109/114

1 4 7 8 8 5 4 5 0 8 6 3 5 1 0 1 9

5 6 6 6

3

.5

1

.5 5 6 15

4

.5 5 1 1 0

1

.5

2

.5

1

.5

0 0 0 0 0 0 0 014 0 0 0

0.5 0 0

3.5 0

7 8 15 12 29 28 14 30 70 6 4 26 20 45 22 24 22

0 0 0 0 4 3 0 0 2 3 210 1

28

18 2 6

0 0 0 0 2 2 2 3 5 3 0 7 1 7 3 1 2

115

110

105 85 80 70 10

5 80 115 70 15 0 0 0 5 0 5

1020

870

970

850

1180

1060

740

1600

1680

830

540 10

560

730

270

640

470

2 4 2 2 6 6 4 4200 45 2 0 2 6 10 2 2

2 2 2 015

15 0 2 0

35 0

10 2 2

20 0

10

8 4 6 2 8 8 4 4 0 25 6 6 4 10 4 4 0

6 8 6 6 15 15 8 10 20 10 2 6 8 15 4 10 2

53

67

57

68

37

13

63

58

47

36

88

17

32 5

50

45

45

Totalfat

Sugars

Fiber

SodiumVitamin

A VitaminC CalciumIron

g

g

g

g

mg

mg

%DailyValue

Transfat

g

%calories

fromf

Saturatedfat

Total

ca

rboh

ydrate

Cho

lester

ol

dbyKF

CCorporationfromitswebsite(www.kfc.com)asofApril2007andsubjectto

rademarksofKFCCorporation.Rep

roducedwithpermissionfrom

KentuckyFriedChicken

s fat


110/114

9 19 26 29 24 18 16 20 15 33 .5 9 13 15 12 32 18 2 14

3.5 7 12 10 8 4 3

.5 4 3 6 0 4 42.5 5 10 4 1 8

31 37 40 45 37 38 40 47 15 46 13 12 22 9 30 34105 31

102

6 8 9 9 8 5 5 0 0 0 9 5 4 4 3 2 47 21 84

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

25 65 90 75 70 35 40 0 35 90 5 90 55 20260

250 20 5 50

528

730

1190

1040

720

660

790

220

670

1550

170

1010

1020

530

820

1110

680

85

250

0 210 6 6 2 0 0 2 0 0

130

130 0

10 6 2 0

20

2 4 4 2 8 0 2 10 2 6 0 50 50 0 2 0 0 15 0

10

15

30

25

15

15

10 2 2 4 0

15

20 4

30 8

15

15

45

15 20 25 25 25 10 15 6 4 8 1 10 10 0 20 20 15 4 10

40

41

45

48

47

42

42

47

52

48

29

35

40

76

37

57

26

13

21

0.5 1

1.5

1.5

1.5 1 1 5

1.5

4.5 0 0

1.5 0 0 5 4 0 1

g

g

g

g

g

mg

mg

%

DailyValue

Totalfat

SaturatedfatTransfat

Sugars

Fiber

Cholesterol SodiumVitaminAVitaminCCalciumIron

%calorie

s

from

Totalcarbohydrat

m).UsedwithpermissionfromMcD

onaldsCorporation.Forthe

mostcueeentinformation,

riesromfat


111/114

Totalfa

tSaturatedfat

Totalca

rboh

ydrate Sugars

Fiber

Chol

ester

ol Sodium

Vitam

inA

VitaminC

Calci

umIro

n

%calorfr

g

g

g

g

g

g

mg

mg

%DailyValue

Transfat

21 24 12 12 31 5 5 4.5 3

2.5 5 8 10

8 11 6 5 7 1.5 2

1.5 1

0.5 1

3.5 6

0 10.5 0

0.5 0 0 0 0 0 0 0 0

47 63 48 48 44 59 45 46 44 13 20 35 30

8 13 9 8 7 19 8 7 7 6 2 13 18

4 7 5 4 4 5 4 4 4 4 4 12 1

55 45 60 45 45 50 20 20 0 20 10 25 15

1770

1690

1110

1600

1010

1200

900

1000

500

580

990

990

150

10 15 10 10 10 8 8 8 8 60 0 15 6

35 60 40 35 35 40 30 35 35 50-20 0

15 20 15 15 15 8 5 6 6 6 4 8 0

25 40 40 25 30 25 35 25 25 10 6 20 6

42 39 27 29 53 12 16 14 13 20 30 25 43

ay.com

,6/30/2007.ReprintedbypermissionofSubway.

es fat


112/114

3.5 6 4 5

1.5

3.5 7 5 8

3.5 6

10

3.5 6

10

13 7 9 3 3

13

15

21

28

20

28

30

29

51

54

49

76

27

60

56

39

41

77

19

23

1 2 2 6 3 6 4 4 4 4 5 6 2 4 8 4 3 5 1 1

3 3 3 2 2 3 3 2 8 8 6 9 7 10 14 3 7 12 7 1

25 40 25 40 20 40 40 45 45 5 45 55 15 30 65 70 35 12 15 15

350

370

630

530

550

800

620

650

1630

1190

1380

2120

730

1800

1420

1300

800

1280

670

740

4 10 4 6 4 8 8 6 15 10 15 15 10 15 20 10 8 8 10 15

2 6 2 6 10 6 6 8 6 8 15 4 8 15 20 0 8 8 6 6

810

10

10 8

10

15

10

20

20

20

30

20

15

30

45

10

20

15

10

6 6 10 15 10 10 15 15 30 25 25 40 10 25 25 20 10 20 8 8

47 57 40 41 25 44 55 49 38 24 31 40 39 37 48 50 51 50 33 35

Totalfat

Saturatedfat

Tota

l

carb

ohyd

rateSu

gars

Fibe

r

Choles

tero

l Sodium

Vitam

inA V

itamin

C Calciu

mIron%ca

lorie

from

g

g

g

g

g

mg

mg

%D

ailyValue

0 0 0 0 0 00.5 0 1

0.5

0.5 1

0.5 1

1.5 1

1.5 3

0.5 0T

ransfat

Reprod

ucedcourtesyofTacoBellCo

rporation.


113/114

73.5 7

1.5

2.5

2.5

3.5 2

0.5 12 3.

51.5

3.5

2.5

1.5

2.5 3 0 7

37 34 34 36 46 48 33 6 16 30 4 6 69 63 42 23 12 10 74

9 7 6 8 6 6 0 1 12 9 2 3 0 4 30 6 0 8 55

2 1 2 2 3 2 0 2 3 8 0 1 7 7 1 5 0 0 0

65 30 50 70 60 45 60 10 60 80 15 10 0 10 5 35 35 0 45

900

590

790

950

1320

1140

1470 24

0520

1090 40

0400

560 55 90 78

0520

170

200

8 0 10 6 6 6 0 100 70 80 0 0 4 4 2 4 0 0 20

8 0 6 10 8 8 0 35 50 35 0 0 15 60 2 4 0 0 0

4 2

1

0 4 4 4 2

1

0 6

4

5 4 6 2 8

2

2 8 0 0

4

0

25 20 20 20 15 15 6 6 10 20 2 2 10 15 6 15 2 4 20

42 29 46 19 32 31 39 57 9 45 87 70 44 11 33 27 59 0 23

fatSaturatedfa

Totalcarbohydra Sugars

Fiber

Cholesterol Sodium

VitaminAVitamin

C CalciumIron%calories

fromfat

g

g

g

g

m

g

mg

%DailyValu

e

10.5

0.5 0 0 0 0 0 0 1 0 0 1 0 0 0 0 0 0T

ransfat

g

ReproducedwithpermissionfromWen

dysInternational,Inc.TheinformationcontainedinWendys

nal,Inc.,itssubsidiaries,affiliates,fran

chises,andemployeesdonotassumeresponsibilityfora

)toan

yfoodproductprovidedinourrestaurants.Weencourageanyo

newithfoodsensitivities,

sConsumerRelationsDepartmenttoobtainthemostup-to-dateinformation.


114/114

MDDALIM#94190112/19/07GREEN

fitness and nutrition journal

Documents