Food & Nutrition

It's time to start thinking about your resolutions for the new year. If losing weight is on your list, now might be the right time to make healthy changes to help you achieve your goals. Exercising and eating a well-balanced diet can help you shed pounds and, at the same time, reduce your risk of heart disease, cancer and stroke. Check the Web sites below for tips on how to get started

Vitamin B-12 is an important vitamin that you usually get from your food. It is mainly found in meat and dairy products. Vitamin B-12 helps make red blood cells and keeps your nervous system working properly.

Foods that are high in fiber can help in the treatment of constipation, hemorrhoids, diverticulitis and irritable bowel syndrome. Dietary fiber may also help lower your cholesterol, and reduce your risk of heart disease, diabetes and certain types of cancer.

Most of the cholesterol in your body is made by your liver from saturated fat in your diet. Some cholesterol also comes from foods such as eggs, meats and dairy products

This is a tough question to answer. Even though many people talk about weight, what really matters is how much of your body weight is fat. The body mass index (BMI) is an approximate measure of body fat. It is based on your height and weight. A BMI between 19 and 25 is considered a normal amount of body fat. If someone's BMI is 25 to 29.9, that person is said to be overweight. A person is said to be obese if his or her BMI is 30 or higher. The higher your BMI, the greater your risk for diseases such as diabetes, heart disease, arthritis, and certain cancers

Eating healthy foods doesn't mean losing flavor. You can choose and prepare low-fat foods that your family will enjoy by following the tips below. The U.S. Department of Agriculture (USDA) Food Guide Pyramid offers specific information about how much of your daily diet should come from each of the following food groups.

Many diets can help you lose weight. However, "going on a diet" is not the best answer to losing weight. Usually you gain the weight back after you "go off" the diet. If you want to lose weight and keep it off, you have to change much more than just what you eat. You have to change how and when you eat, and you have to start exercising or exercise more often. Most people who lose weight and keep it off do 3 things. First, they find out why they are overweight. Second, they follow a healthy eating plan. Third, they exercise regularly.

To lose weight, you have to cut down on the number of calories you consume and start burning more calories each day. Calories are the amount of energy in the food you eat. Some foods have more calories than others. For example, foods high in fat and sugar are also high in calories. Your body uses calories for energy. If you eat more calories than you use, the extra calories will be stored as body fat

This section of familydoctor.org offers a range of practical ideas for dealing with overweight and obesity. You'll find advice about healthy eating and physical activity for adults and children, as well as suggestions on how to set realistic, achievable personal goals. The information in this section is based on a recent publication of the American Association of Family Physicians (AAFP): "Practical Advice for Family Physicians to Help Overweight Patients." This publication was prepared by the AAFP Panel on Obesity, a group made up of experts in the fields of family medicine, nutrition, ep...

Good nutrition is one of the keys to good health. This means making sure you regularly eat foods that have a lot of vitamins and minerals in them, as well as foods that are not high in fat.

A fad diet is a weight loss plan or aid that promises dramatic results. These diets don't offer long-term success, and they are usually not very healthy. Some of them can actually be dangerous to your health. Some common diet types are listed in the box below

How does what I eat affect my heart? The food you eat can affect the way blood flows through your heart and arteries. A diet high in fat and cholesterol can gradually cause a buildup (called "plaque") in your arteries. That buildup slows down the blood flow and blocks small arteries. If the blockage happens in an artery that carries blood to the heart muscle, a heart attack can occur. If the blockage happens in an artery that carries blood to the brain, a stroke can occur. The right diet helps keep your arteries clear and reduces the risk of heart problems and stroke

Introduction Patient's Name _________________ Date ______________ 1: Food Groups   Grains(bread, cereal, rice & pasta) Vegetables Fruits Dairy Meator Meat Alternatives Recommended Daily Amounts: 6-8oz. 2-3 cups 1 1/2-2 cups 3 cups 5-6 1/2oz. Daily Amounts You Eat: ___ ___ ___ ___ ___ Additional Amounts Needed: ___ ___ ___ ___ ___ 2: Fats, Oils & Sweets Recommended: Use sparingly Amount you eat: ______________________________ 3: Beverages Recommended: Beverages should provide fluids and nutrients without excess...

The information you record in your food diary will help you and your family doctor design an eating program to meet your special needs. These instructions will help you get the most out of your food diary. Generally, food diaries are meant to be used for a whole week, but studies have shown that even keeping track of what you eat for 1 day can help you make changes in your diet.

When combined with exercise, a healthy diet can help you lose weight, lower your cholesterol level and improve the way your body functions on a daily basis