Nutrition Clinic
Improve Your Nutrition

Follow the Food Guide Pyramid and Dietary Guidelines
These USDA guidelines are good practical advice for basic nutrition and general health.
Insert www.nal.usda.gov:8001/py/pmap.htm interactive pyramid
Click here to download the USDA guidelines www.nal.usda.gov/fnic/dguide95/
[put on HM site for users to download??]
The American Heart Association's food pyramid is slightly different from the USDA food pyramid

  • Beans and potatoes are included with starchy vegetables.
  • Skim milk and low-fat dairy products are specified in the milk group.
  • Eggs are not included with meat, poultry and fish. Eat no more than 3-4 egg yolks per week. (Egg whites are not limited.)
  • Nuts are included with fats and oils rather than meat, poultry and fish.
  • Limit your sodium intake to less than 2400 milligrams per day.
    (source: www.amhrt.org/Heart_and_Stroke_A_Z_Guide/menup.html)

Follow the 10 Tips To Healthy Eating
The American Dietetics Association and the International Food Information Council developed the following healthy eating habits. To order a free copy of the brochure, send a self-addressed, stamped, business-size envelope to: 10 Tips, P.O. Box 1144, Rockville, Md. 20850

1. Eat a variety of nutrient-rich foods
2. Enjoy plenty of whole grains, fruits and vegetables
3. Maintain a healthy weight
4. Eat moderate portions
5. Eat regular meals
6. Reduce, don't eliminate, certain foods
7. Balance your food choices over time
8. Know your diet pitfalls
9. Make changes gradually
10. Remember, foods are neither good nor bad
(Source: ificinfo.health.org/adult10.htm)

Monitor Your Diet and Nutrient Intake
Here's a simple chart to keep track of the number of daily servings you eat from eat food group (see the food guide pyramid above for items in each food groups, serving size, and other information). For a general indication of your nutrient consumption, use this chart to monitor you diet for several days or weeks. Copy this chart onto handy wallet size cards for daily use and tracking.

My Daily Diet

Bread, Cereal, Rice and Pasta Group (6-11 servings)

Vegetable Group (3-5 servings)

Fruit Group (2-4 servings)

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group
(2-3 servings)
Milk, Yogurt and Cheese Group (2-3 servings)

Fats, Oils and Sweets (use sparingly)

Use the HealthMax Nutrient Monitor for assistance establishing targets for specific nutrients in your diet.
[UNDER CONSTRUCTION]

Supplement Your Diet With Premium Nutritional Supplements
If you or your health care professional chooses nutritional supplements for dietary or medical reasons, HealthMax offers premium vitamins, minerals and herbs at special discount prices.

Visit The HealthMax Bookstore and Library

  • The HealthMax Bookstore offers books on many nutrition topics including dietary information and therapies, food facts, cooking, vitamins and supplements, herbs, diseases and prevention, and other healthful topics. Many of these are from leading authors and provide valuable information.
  • The HealthMax Library offers an assortment of helpful nutrition publications and articles. Find useful information on dietary guidelines, tips for improving your diet, nutrition for adults and children, nutrition for diseases, weight control, meal planning, dietary supplements, and more. Many of these are from professional organizations and government agencies, and prepared by subject experts with peer-reviews for accuracy and reliability. Where possible, we have provided a copy on the internet and/or indicated how they can be ordered for little or no cost.

    Understand Eating Disorders
    For information explaining disorders, causes, medical complications, treatments, and organizations to contact, see this publication provided by the National Institute of Mental Health.
    www.nimh.nih.gov/publicat/eatdis.htm [copy onto HM site]

    Find A Health Care Professional In Your Area
    Visit our Professional section to locate various traditional and alternative professionals [link to Professional page]. Consult your physician or health care professional for medical advice.

    Call Or Locate A Registered Dietician
    The American Dietetic Association
    800-366-1655 ADA Nutrition Hot Line

    Contact the ADA to locate a registered dietitian in your area, or listen to recorded messages in English or Spanish, call the ADA's Consumer Nutrition Hot Line at 800-366-1655, Monday through Friday from 9 a.m. to 4 p.m. For customized answers to your food and nutrition questions, call 900-CALL-AN-RD (900-225-5267). Charges are $1.95 for the first minute and $.95 for each additional minute. American Institute for Cancer Research
    800-843-8114 AICR Nutrition Hotline

    A free service to answer questions about nutrition and health., not just those relating to diet and cancer. Staffed by registered dietitians available 9 a.m. to 5 p.m. EST Monday to Friday. An operator will take your question, your phone number and the best time for an AICR nutritionist to return your call, usually within 48 hours. A registered dietitian will research your question and return your call to provide a personal answer.

    Meal Plans And Recipes
    AMA Healthy Gourmet (from the American Medical Association)
    www.ama-assn.org/insight/gen_hlth/gourmet/gourmet.htm
    A variety of healthy recipes.

    Recipes from the American Institute of Cancer Research
    www.aicr.org/recipe2.htm
    A collection of recipes from various AICR publications to help you enjoy foods that are easy to prepare, exciting to serve and delicious to eat. And, oh yes, they also happen to be low in fat and full of good nutrition. Enjoy!

    2000 Calories A Day The Easy Way (Calorie Control Council)
    www.caloriecontrol.org/menuechart.html
    A prize-winning weekly meal plan created by a registered dietitian, incorporating a variety of foods and beverages, including those reduced in calories, fat and sugar.

    Falck Cancer Center Cookbook
    www.aomc.org/cookbk.html
    Online access to recipes, substitutions, alternative preparation methods and other healthy cooking suggestions from Arnot Ogden Medical Center.

    American Cancer Society Cookbook
    Over 200 delicious healthy recipes with high in fiber, lower in fat and rich in vitamins and minerals. Emphasizes fruits, vegetables, whole-grain products, and lean meat and fish. Copies can be ordered directly from ACS for $16.95 (includes all U.S. shipping and handling charges) by calling 1-800-227-5552 or send check to American Cancer Society, NCICFUL, PO Bos 102454, Atlanta, Ga. 30368-2454. Also available in bookstores for $25.00 (Hearst Books, 1988, hardbound, 269 pages). See www.cancer.org/bookstore/cook_pub.html for additional information.

    Meal Plans and Recipes (MyMenus)
    www.mymenus.com
    Search for recipes by word, phrase, or ingredient. Search for meal plans according to categories (weight loss, international, vegetarian, gourmet, etc), individual recipes by categories (diabetic, seasonal, breakfast, meat, desserts, etc), or the most frequently viewed recipes on the site. Groups recipes by nutritional content, by course of the meal, has dietary exchange information, and allows you to make a customized shopping list in accordance with the floorplan of your local supermarket. Users have the option of entering as guests or registering for free membership.

    The Low-Fat Lifestyle Forum
    wctravel.com/lowfat
    Low-fat cooking, eating, and dining out tips plus product information, favorite low-fat links and recipes can be found here.

    Healthier Ingredients (The Cook's Thesaurus)
    www.northcoast.com/~alden/cookhome.html
    Suggests substitutions for thousands of cooking ingredients, including low-calorie and low-fat alternatives, and hard-to-find ethnic ingredients.

    Over 2,500 Fat Free And Very Low Fat Vegetarian Recipes
    www.rahul.net/cgi-bin/fatfree/recipes.cgi
    You don't have to be vegetarian or eat low fat all the time to enjoy these recipes.

    Eat More Vegetables
    You don't have to be a vegetarian to integrate these healthful ideas and recipes into your diet.

    Vegetarian Resource Group www.vrg.org
    Recipes, articles, free newsletter, publications and more.

    The Vegetarian Pages www.veg.org/veg
    Recipes, articles, news, events and books.

    Nutrition Fun For Kids, and Others
    Have fun helping your kids learn and practice good nutrition. Obtaining the proper nutrients can promote better health and physical development during the formative childhood and adolescence years. These may also be the good or bad dietary habits they continue throughout life.

    Obese children are at an increased risk for obesity as adults. Successfully preventing or treating obesity in childhood may reduce the risk of adult obesity. This in turn may help reduce the risk of heart disease and other diseases. National Center for Health Statistics (NCHS) data from the NHANES III (1988-94 ) survey show that 14.7 percent of boys and 12.6 percent of girls ages 12 to 17 are overweight. These figures represent increases of 6.6 and 5.5 percentage points, respectively, compared with data from NHANES II (1976-80). (source: American Heart Assoc. web site retrieved 8/27/98)

    You and your kids can visit these sites for lots of fun and healthful information. These sites provide games, learning tools, recipes and other interesting resources for children and parents.

    Have Fun !!!

    Multilingual and Cultural Sources
    HM's link to the rest of the world. Access to nutrition and health web sites in other languages and of ethnic interest.

    Remember
    IT'S ALL ABOUT YOU

    BE REALISTIC:
    Make small changes over time in what you eat. After all, small steps work better than giant leaps.

    BE ADVENTUROUS: Expand your tastes to enjoy a variety of foods. BE SENSIBLE:
    Enjoy all foods, just don't overdo it.

    BE FLEXIBLE:
    Go ahead and balance what you eat and the physical activity you do over several days. No need to worry about just one meal or one day.

    BE ACTIVE:
    Walk the dog, don't just watch the dog walk.

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    Consult your health care professional for all medical advice. The content provided in this website is for personal education purposes only. The statements contained herein have not been evaluated by the U.S. Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. See full disclaimer.

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