3 Macronutrients

Fat - 1 gram = 9 calories

Carbohydrate - 1 gram = 4 calories

Protein - 1 gram = 4 calories

12 Misc Nutrition Facts

Serving Size

Servings Per Container

Calories from Fat

Saturated Fat

Trans Fat

Polyunsaturated Fat

​Monounsaturated Fat

Dietary Fiber

Soluble Fiber

Insoluble Fiber

Other Carboydrates

Sugars

7 Major Nutrition Facts

Calories

Total Fat

Cholesterol

Sodium

Potassium

Total Carbohydrate

​Protein

NUTRITION

Being Overweight

Being overweight is essentially having more body fat than is necessary for optimal health. It is more common in all age groups. especially where food supplies are in abundance and lifestyles are sedentary.

Globally, individuals with
excess weight have reached epidemic proportions. A healthy body requires a minimal amount of fat for proper functioning of the hormonal, reproductive, and immune systems, as thermal insulation, as shock absorption for sensitive areas, and as energy for future use. Now, the accumulation of too much stored fat can impair movement, flexibility, and alter body appearance.

If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.
If you want to lose weight faster, you'll need to
eat less and exercise more.

Obesity and being overweight in general, may increase the risk of many health problems, including diabetes, heart disease, and certain cancers. If you are pregnant, excess weight may lead to short- and long-term health problems for you and your child.

CleanHealthyEating

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Treatment

The goal of obesity treatment is to reach and stay at a healthy weight. You may need to work with a team of health professionals — including a dietitian, behavior therapist or an obesity specialist — to help you understand and make changes in your eating and activity habits.

All weight-loss programs require changes in your eating habits and increased physical activity. The treatment methods that are right for you depend on your level of obesity, your overall health and your willingness to participate in a weight-loss plan. Other treatment tools may include:

- Changes in your diet
- Activity levels and exercise
- Behavioral changes
- Prescription weight-loss medications
- Weight-loss surgery


To overcome obesity, it is essential to reduce calorie intake, eat healthier and be more active. Although you may lose weight quickly at first, a slow and steady weight loss program over the long term is considered the safest way to lose weight and the best way to keep it off for good.


​​Causes

Being overweight is generally caused by the intake of more calories (by eating) than are expended by the body (by exercise and everyday living). Factors that may contribute to this imbalance include:

Alcoholism
    Eating disorders (such as binge eating)
Genetic predisposition
    Hormonal imbalances (e.g. hypothyroidism)
Insufficient or poor-quality sleep
    Limited physical exercise and sedentary lifestyle
Poor nutrition
    Metabolic disorders, which could be caused by repeated attempts to lose weight by weight cycling
Overeating, Pregnancy
    Psychotropic medication (e.g. olanzapine)
Smoking cessation and other stimulant withdrawal
    Stress

People who have insulin dependant diabetes and chronically overdose insulin may gain weight, while people who already are overweight may develop insulin tolerance, and in the long run type II diabetes.

Meals I prepare and enjoy

by PersonalFitness3

Because eating fruits & vegetables may help reduce your family's risk of many diseases, every step towards eating more fruits & vegetables helps you and your family be at their best:

Fruits and Veggies - More Matters.

To find out all about the Fruit & Vegetables Group, nutrients and health benefits, tips to help you eat fruits and view a sample food gallery, visit ChooseMyPlate.gov.

FRUITS & VEGETABLES

Check out Whole Foods Market for tips and ideas on choosing, cooking and eating whole grains for a happier and healthy lifestyle.

5 Major Food Groups

Grains

Dairy

Fruits

Vegetables

Protein Foods

Nutrition is basically the process of nourishing or being nourished, especially the process by which a living organism takes in and utilizes food for growth and for replacement of tissues.

Complications

By Mayo Clinic Staff

If you are obese, you're more likely to develop a number of potentiallyserious health problems, including:

High triglycerides and low high-density lipoprotein (HDL) cholesterol
   Type 2 diabetes
High blood pressure
   Metabolic syndrome — a combination of high blood sugar, high blood pressure, high triglycerides and low HDL cholesterol
   Heart disease
Stroke
   Cancer, including cancer of the uterus, cervix, endometrium, ovaries, breast, colon, rectum, esophagus, liver, gallbladder, pancreas, kidney and prostate
   Breathing disorders, including sleep apnea, a potentially serious sleep disorder in which breathing repeatedly stops and starts
   Gallbladder disease
Gynecologic problems, such as infertility and irregular periods
   Erectile dysfunction and sexual health issues
Nonalcoholic fatty liver disease, a condition in which fat builds up in the liver and can cause inflammation or scarring
   Osteoarthritis
Skin conditions, including poor wound healing


Quality of life

When you're obese, your overall
quality of life may be lower, too. You may not be able to do things you'd normally enjoy as easily as you'd like, such as participating in fun activities. You may avoid public places. Obese people may even encounter discrimination.

Other weight-related issues that may affect your quality of life include:

- Disability
- Depression
- Social isolation
- Sexual problems
- Shame and guilt
- Lower work achievement


​​SPICY #CHICKEN!!

1)Boneless Skinless Chicken Breast

2)Stewed Tomatoes

3)Cream Style Corn

4)Rice

5)Onions

6)Green Pepper

*)Oregano, Paprika

*)Black Pepper, Ground Red Pepper

*)Dash of Salt AFTER plating

videos for a healthier you

Vitamin A
Vitamin C
Vitamin D
Vitamin E
Vitamin K


Thiamin (B1)
Riboflavin (B2)
Niacin (B3)
Vitamin B6
Folic Acid (B9)
Vitamin B12
Biotin (B7)
Panothenic Acid (B5)

Multi-Vitamins

Compared

For more information on whole grains and fiber and their health benefits, do check out the American Heart Association website for helpful information on healthy eating for a healthier life.

To learn more about the Grains Group, nutrients and health benefits, tips to help you eat whole grains, and a sample food gallery, check out ChooseMyPlate.gov.

GRAINS

The Whole Grains Council helps consumers find whole grain foods and understand their health benefits; helps manufacturers and restaurants create delicious whole grain foods; and helps the media write accurate, compelling stories about whole grains.

(Check out these SUCCESS Stories)

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Take BuzzFeed’s Two-Week Clean Eating Challenge and Feel Like A Champion At Life.

Learn how to cook & eat healthy, feel awesome, and stay that way.

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Visit ChooseMyPlate.gov  for information about the Protein Foods Group, nutrients and health benefits, Vegetarian choices, tips for making wise choices and a food gallery.

For dairy facts and everything you want to know about milk, visit the Dairy Council of California

Visit ChooseMyPlate.gov for information about the Dairy Group, nutrients and health benefits,
non-dairy sources of calcium, tips to making wise choices and a food gallery.

DAIRY

*Resources*

Here is a list of INVALUABLE resourses pertaining to weightloss and living a better quality of life.

Click on the name to visit their site.


- Mayo Clinic
- WebMD
- SparkPeople
- FitDay
- Calorie-Count
MyFitnessPal
- LiveStrong
- wikiHow
ConsumerHealthDigest


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PROTEIN FOODS

For the Ultimate List Of 40 High-Protein Foods, visitBodybulding.com. You need enough of this important macronutrient to build and repair muscle. It helps in revving your fat-burning metabolism and reducing the hunger pangs that can lead to making unhealthy food choices. Additionally, protein works to slow the release of carbohydrates into your bloodstream, which in turn can prevent the sudden spikes in blood sugar that are thought to encourage fat storage and sagging energy levels.

​​Remember to drink at least 8 glasses   of  WATER  a day.

Fruits and vegetables are high in vitamins, minerals and fiber, and low in calories.  Eating a variety of fruits and vegetables may help you to control your blood pressure and weight. Visit the American Heart Association for more information.

Calcium
Iron
Phosphorus
Iodine
Magnesium
Zinc
Selenium
Copper
Manganese
Chromium

Molybdenum
Chloride
Potassium
Nickel
Silicon
Tin
Vanadium
Lycopene
Lutein

LEAN GROUND #TURKEY

LETTUCE WRAPS!!
1)Lean Ground Turkey
2)Stewed Tomatoes
3)Green Pepper
4)Diced Onion
5)Living Lettuce
6)Whole Kernel Corn

*)Salt
*)Pepper,

*)Ground Red Pepper

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