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Nutritional Tips from TRI DELTA FITNESS:

Eat A Variety Of Foods:


• Eat plenty of fruits and vegetables every day.
• Eat different types of starches with your meals.
• Eat more high-fiber foods and less salty foods.
• Try new foods.

Balance The Food You Eat With Physical Activity


Maintain Or Improve Your Weight: Be at a healthy weight. Your weight goal should be one that you can maintain without much trouble. If you have trouble getting to your healthy weight or staying there, talk to a dietician. Every day, do activities that move your body – Walking, sweeping, gardening, playing. Be active at least 30 minutes most days. Three 10-minute periods of activity works best for some.

Choose A Diet With Plenty Of Grain Products, Vegetables, And Fruit:

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Try new types of whole-grain breads and breakfast cereals.


Choose A Diet Low In Fat, Saturated Fat, And Cholesterol:

• Prepare meat with less fat or no fat. Bake, broil, roast, grill, or boil meats instead of frying.
• Have a meatless meal once or twice a week.
• Choose fried or high-fat foods only 1-3 times a week.
• Drink nonfat or low-fat milk.

Choose A Diet Moderate In Sugar:

Avoid regular soft drinks. One can have 9 teaspoons of sugar. . . Choose water or diet soft drinks.

Choose A Diet Moderate In Salt And Sodium:

Most Americans consume more sodium than is needed. The Nutrition Facts Label lists a Daily Value of 2,400 mg per day for sodium [2,400 mg sodium per day is contained in 6 grams of sodium chloride (salt)]. In household measures, one level teaspoon of salt provides about 2,300 milligrams of sodium. Most people consume more than this amount.

If You Drink Alcoholic Beverages, Do So In Moderation:

Alcoholic beverages supply calories but few or no nutrients.

1. Eat at least 2 to 3 servings equivalent to a total of 5 to 7 ounces of meat or meat alternatives every day.

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• 2 to 3 ounces cooked lean beef, pork, veal, or lamb
• 2 to 3 ounces cooked poultry without skin or bone
• 2 to 3 ounces cooked fish without bone
• 2 to 3 ounces drained, canned fish
• 1 egg or 2 egg whites• 2 tablespoons of peanut butter
• 1/4 cup seeds
• 1/3 cup nuts
• 1/2 cup tofu

2. Increase the serving size of milk and milk products.

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Consume 3 or more cups of milk daily or substitutes with servings of natural cheese or processed cheese, cottage cheese, yogurt, buttermilk, and ice cream. Examples are as follows:
• 1 cup of milk or buttermilk
• 1 cup yogurt
• 1 1/2 ounces natural cheese
• 2 ounces processed cheese
• 1/2 cup dry powdered milk

3. Powdered milk

May be added to foods and beverages such as soups, gravies, sauces, cooked cereals, scrambled eggs, omlets, meatloaf, ground meat patties, puddings, malts, milk shakes, and whole milk.

4. Add extra whole eggs

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Or egg whites to foods such as vegetables and meat salads, cooked puddings, meatloaf and ground meat patties, baked deserts, and cooked vegetables.

5. Carnation Instant Breakfast

Can be added to beverages and foods.

6. Dried beans, peas, and lentils

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Can be served as a main entree or combined with meat dishes.

7. Diced meat or cheese

Can be added to soups, vegetables, sauces, and casseroles.

8. Eat snacks

Such as peanut butter, cheese, crackers, custard, nuts, milk shakes, malts with powdered skim milk added to them, dried raisins, prunes, figs, granola, and Jell-O with fruit.

9. Add fruit

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Or peanut butter to milk shakes.

10. Benefits Of Exercise

Physiological Benefits
• Loss of body fat
• Weight control
• Increased muscular strength
• Increased muscular endurance
• Reduced risk of injury
• Increased bone, ligament, and tendon strength

• Increased metabolism
• Reduction in resting blood pressure
• Decreased diabetes risk
• Advantageous changes in cholesterol
• Improved blood flow in the muscles
• Increased muscle mass
• Decreased risk of osteoporosis

• Improved flexibility
• Improved speed and power
• Decreased stress
• Improved elimination and digestion
• Increased ability to burn calories during and after exercise

• Overall improved health
• Improved self-esteem
• Improved posture
• Improved physical independence
• Improved experience during physical activities