Health Tips Quick Health TIps Healthy Eating

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Health Tips Quick Health TIps Healthy Eating Powered By Docstoc
					Weight Loss Tips                                                                             Daily Health Tips                                                                                                            Your personal

                                                                                                                                                                                                                          guide to
Should I combine exercise and healthful eating                                               Check out the food listings on the front cover to
to maintain a desired weight or lose weight?                                                 see the appropriate food servings needed per day.
The benefits of regular exercise are numerous! Not                                           Eat slowly! It takes your stomach 20 minutes to tell
only can regular aerobic exercise decrease your chance                                       your brain it is full. This means you could actually be
for cardiovascular disease, diabetes, and some forms                                         overeating for 20 minutes and never know it until it
of cancer, but it also helps you to lose weight and                                          is too late.
                   maintain a healthy body weight.
                     Exercise is fueled by stored calories.                                  Drink eight glasses of water throughout the day.
                      To lose one pound of body weight,                                      Especially drink a big glass before meals. The water
                        you must burn 3500 calories.                                         will take up space in your stomach allowing you to
                                                                                             eat smaller portions.
                                 What is a safe amount of
                                  weight to lose per week?                                   Don’t go hungry. Be sure you eat three meals and
                                   According to the American                                 three in-between-meal snacks a day. This will help
                                    College of Sports Medicine                               you from making bad food choices!
                                     and Health Professionals,                               When buying cooking oils choose canola,
                                      a safe weight loss is a loss                           sunflower, corn, or olive.
                                        of between one to two
                                                                                             Fill up on fiber; adults need at least 20 grams of fiber
                                             pounds per week.
                                                                                             per day. To help meet your fiber requirement, eat more
                                                                                             fruits, vegetables, beans, and whole grains.

Health care benefit programs issued or administered by Capital BlueCross and/or its subsidiaries, Capital Advantage Insurance Company® and Keystone Health Plan®
Central. Independent licensees of the Blue Cross and Blue Shield Association. Communications issued by Capital BlueCross in its capacity as administrator of programs
and provider relations for all companies.

The information provided is meant for a general audience. It is not a substitute for services or advice received from your health care providers who are the only ones that
can diagnose and treat your individual medical conditions. Capital BlueCross and its affiliated companies believe this health education resource provides useful information
but do not assume any liability associated with its use. If you have any questions about the information, please contact your health care provider. Individual coverage for
any services that may be discussed in this resource depends on your benefits plan. To determine coverage for any health care service, please refer to your Certificate of
Coverage or Evidence of Coverage or call Customer Service at the toll-free number on your Member identification card.

GR-M7-481/1.indd (3/20/2009)

Dining-Out Tips                                                               Low Fat
                                                                                                          High Fat
                                                                                                          au gratin
                                                                                                                                          High Sodium
                                                                                                                                          cured                                A Balanced Diet
                                                                              boiled                      basted                          in tomato sauce
Are you going out to eat? Use these tips                                      broiled                     béarnaise sauce                 monosodium glutamate
                                                                              grilled                     cheese sauce                    (MSG)                                Grains                        Fruits                         Meat and Beans
to help you make smart menu choices!
                                                                              marinara                    cooked in butter                smoked                               Make half your grains whole   Focus on fruits                Go lean with protein
Foods prepared with the following                                                                                                         soy sauce
                                                                              marinated in                creamed                                                              Eat 6 oz. every day           Eat 2 cups every day           Eat 5½ oz. every day
phrases indicate:                                                             it’s own juices                                             teriyaki sauce
                                                                              poached                     escalloped                                                           Vegetables                    Milk
                                                                              steamed                     fried                                                                Vary your veggies             Get your calcium-rich food
                                                                                                          hollandaise sauce                                                    Eat 2½ cups every day         Get 3 cups every day;
                                                                                                          refried                                                                                            for kids aged 2 to 8, it's 2
                                                                                                          sautéed in butter
                                                                         Step                                                                                        Step
                                                                                                      Determine your daily                                                                       Read these food and nutrition tips. Food and weight loss tips appear
                                                                                                      caloric requirement.                                                                       on the back of this brochure.

                                                                                                      Calculating your Basal

                                                                                                                                                                                                                                       Fat Facts
                                                                                                      Metabolic Rate will tell
                                                                                                      you how many calories you

                                                                                                      should be consuming daily.
                                                                                                                                                                                               How much fat should my daily diet                                      I heard that there are
                                                                                                                    My current weight is                                                       include?                                                               different types of fat.

                                                                                                                                                                                               The American Heart Association                                         What are the differences?
                                                                                                                                                                                               recommends that the calories from fat                                  Saturated fat
                                                                                                                                                                                               should not exceed 30 percent of the                                    (solid at room temperature) — raises
                                                                                                                      Divide by 2.2 to                                                         total calories consumed. Saturated fat                                 blood cholesterol level
                                                                                                                    convert to kilograms                                                       and trans fat intake should not exceed
                                                                                                                                                                                               10 percent of total calories each day                                  Unsaturated fat*
       to your                                                                    WOMEN
                                                                                  Multiply by .9, then by 24
                                                                                                                                         kg                               MEN
                                                                                                                                                       Multiply by 1, then by 24
                                                                                                                                                                                               for healthy people.                                                    (liquid at room temperature) — lowers

       personalized                                                                                                                                                                            Here’s the equation:
                                                                                                                                                                                                                                                                      blood cholesterol level

       nutrition                                                                            =                   This is the number of
                                                                                                               calories your body needs
                                                                                                                                                                      =                        Calories multiplied by .3 (30%) =
                                                                                                                                                                                               number of calories per day from fat
                                                                                                                                                                                                                                                                      Two types of unsaturated fat:
                                                                                                                                                                                                                                                                      monounsaturated* — lowers LDL
       plan                                                                                                      every day to function.
                                                                                                                                                                                               For example:
                                                                                                                                                                                                                                                                      polyunsaturated* — lowers LDL
                                                                                                                                                                                                                                                                      and HDL
                                                                                                                To account for daily activity…                                                 1,800 calories multiplied by .3 (30%) =
       This information                                                                                                                                                                        540 calories from fat per day                                          *These unsaturated fats do help to lower
       provided by                                                                 Multiply by 1.3                   Very light activity                          Multiply by 1.3                                                                                      blood cholesterol levels when they are
                                                                                                                                                                                               From the foods I’m eating, what                                         substituted for saturated fats. Yet, their
       Capital BlueCross                                                                                             (sitting and standing)
                                                                                                                                                                                               percent of calories come from fat?                                      use should also be limited to keep total
       Health Education Unit                                                       Multiply by 1.5                      Light activity                            Multiply by 1.6              Number of fat calories ÷                                                fat consumption at a normal level.
       717.703.8575                                                                                             (light walking, house cleaning)                                                total calories X 100
       For additional information:                                                 Multiply by 1.6                   Moderate activity                            Multiply by 1.7                                                                                                                                                                   How many grams of fat can I have
                                                                                                                (walking, skiing, tennis, cycling)                                                                                                                                                       a day?
                                                                                   Multiply by 1.9                    Heavy activity                              Multiply by 2.1
                                                                                                                (climbing, basketball, football)                                               My calories             ÷9=
                                                                                                                *Source: Mayo Clinic Diet Manual                                                                           grams of fat/day
       Cut out this card and keep it as a handy reference bookmark.                                     **Equation for adults only; do not use for children

Serving Size Tips                                         One Serving Equals .. .
                                                          Bread, Cereal, Rice, Pasta
                                                                                                      • 1 medium apple, banana, or orange
                                                                                                      • ½ cup of chopped, cooked, or
                                                                                                                                                              My Personal Goals Calorie Facts
                                                          • 1 slice of bread                            canned fruit
Your...                About...                                                                                                                               • I will take in no more than              calories a day.     Calories* Used in                                    Cross-country skiing .......... 375
                                                          • 1 ounce ready-to-eat cereal               • ¾ cup of fruit juice                                                                                                 30 Minutes of Different                              Running ................................ 425
Fist              =    1 cup or 1 medium                  • ½ cup of cooked cereal, rice, or pasta
                                                                                                      Meat, Poultry, Fish,                                    • That means I should consume           grams of fat.          Recreational Activities                              Rowing .................................. 430
                       whole fruit                        Milk,Yogurt, Cheese                         Dry Beans, Eggs, Nuts                                                                                                  Softball .................................. 130      *for a 150-pound person
Thumb             =    1 ounce cheese or meat             • 1 cup of milk or yogurt                   • 2 – 3 ounces of cooked lean
                                                                                                                                                              • I will exercise      times/week for       minutes/day.
                                                                                                                                                                                                                             Calisthenics ......................... 150           Calories by Food Type —
Thumb Tip         =    1 tablespoon                       • 1½ ounces of natural cheese                 meat, poultry, or fish                                • The type(s) of aerobic exercise I will do:                   Golf ....................................... 170     The caloric value of one (1)
                                                          • 2 ounces of process cheese                • ½ cup of cooked dry beans or
Fingertip         =    1 teaspoon                                                                                                                                                                                            Brisk walking ....................... 200            gram of each of the following:
                                                          Vegetable                                     1 egg counts as1ounce of lean                                                                                        Bicycling ............................... 205
Cupped Hand       =    1 or 2 ounces nuts or                                                                                                                                                                                                                                      Carbohydrates ......... 4 calories
                                                          • 1 cup of raw, leafy vegetables              meat. 2 tablespoons of peanut                                                                                        Aerobic dance ..................... 210
                       pretzels                           • ½ cup of other vegetables,                  butter or 1/3 cup of nuts count                                                                                      Tennis (singles) .................... 220            Protein ....................... 4 calories
Palm              =    3 ounces cooked                      cooked or chopped raw                       as 1 ounce of meat                                                                                                   Lap swimming ..................... 225               Alcohol ...................... 7 calories
(minus fingers)        meat, poultry, or fish             • ¾ cup of vegetable juice                                                                          • I will try to lose     pounds by this date:                  Jogging ................................... 352      Fat ............................... 9 calories

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