Debbie Simon,R D.

, PAC Nutritionist

Nutrient DistributionBasedon Calorie Levels Calories Protein Gm Fat Gm Sqt Gm

(s0%") 1200 1400 is00 90 105 112

(30%) 40 46 50

(10%) 13 15 r1

Carb Gm (40%o)

t20
1.40

1600 ls0o
2500

r20 13s
188

s3 60 _
73 B3

1s0 160 18 20- - -18Q 200)

27

2 250

CalorieDistributionOver Meals/Snacks
Dailv Calories Breakfast Snask Lunch Snack Dinner Snack

1200 1400

1s00
1600 2200 2500

300 350 37s 400

100 100 r25 130

300 350 315 400

100 100 125 130 180 200

300 400 375 400 500

100 100

12s
130

--.45!-* 15L ,1300-*-45q--- 15Qt6s 2000 s00 16s _.J!q

4s0==\+q
625 200

DebbieSimoq R.D-, c.D.E PAC Nutritionist & Welhess Coach 858.509.9933 224 er( E-$ail I [email protected]

plan 2000 Daily Nutrition

Breakfost
2 eggs 4 egg\\tites l/2 c. e8gsub. I oz.$Aok gminbread 3/4c. hish fibercrEll 3 Tbsp. toasted qerm whet l2 c. cooked cereal l/4 *tlol grainbagl(t oz.)

1c. skim/lolo ftilk I c. plainlight y%ft I c. forlifidsoymilk 8-12oz.nonfatInUe

l2 b@rn grapetuit 2 tsp.light inargarine 2 Tbsp. misins

Lanch
-'r. l 4 oz.\l'hite meat tukey 12oz. totu
I oz.v,hole wheat tread 2 highproteMowcarb tonilh I comtonilh I c. cookddried belns 4{ \r}'olegmincrackqs I c. low fst cottagechees l/3 c. cooked broMrrie a $alksclery 2 c. learySreen t lettu I c. lornatc/vegehble or I medium apple I medium omng l0-15grapes l/4 c. driedlhrit tsp oil Isp.rnargaflrc Tb6p salad drssing l/8 avo.rdo 2 Tb6p[gnt dessing

Dinner
4 oz.ndr 12oz.lofir 6 oz.soy subdihne l2 c. crokeddriedbans l2 mediunbaked lo pot I smallyain/sweet Dotato 1, c. pasa(udoleutlear Or soypreferred) l/2 c. gresn beans zucbjni or 12 bellpepper l, c. c.okedbro(.oti I c. skin/l%milt I c. plaiMighryoglrt l/2 c. tuit salad 1 medium fruit t tsp.olivoil 1 tsp.nlargarine I Tb6p. dresing 2 Tbap. light dressjns

Snack (threetin esduring the dq)

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Mealtimes
. Drink a glassof waterbeforeyou eat.Drink moreduringmeals. . Usesmaller plates, glasses, serving bowls, and spoons. . Divideyourplateintofom equal parts. onepartfor meat, for starch Use (such one as pasta, rice.polatoes. bread). hvo for nonsrarchy or and vegerables. . Do not put serving dishes thetable. on Thiswill makeit harder takea second to portion. . Putsalad dressing thesideinstead on ofmixing it with,or pouring ontoyoursalad. Then dip your fork intothedressing you before speax biteofsalad. a yourusual place thetable. Change at Makemealtime prettydishes, special using by napkins, glasses. and Eat slowly. Takea few one-minute breaks from eatingduringmeals.put your fork down between bites. yourfoodonebiteat a time. Cut Eqjoyfruit for dessert instead ofcake,pie,or othersweets, . Leavea little foodon yourplate. (Youcontrol food;it doesn't the you.) control . Remove yourplateassoon you'vefinished as eating. . If there's goodusefor leflovers, no throwthemout!

:f,

4 '

Snacking
you caneatsix times dayaslong Snacking be partofyour planfor healthy car weightloss. per asyouplanwhatto eatanddon'teattoomanycalories. . Planahead. sweto have Be healthy snacks hand. therightfoodis notthere, on If you maybe morelikelyto eatwhatever available, ascandy, is such cookies, chips, leftover.s, "quick"choices. . Kseplow-calorie snacks a special ofthe rafrigerator. in part Goodchoices include the followins: stringcheese. yogun.andnonfar iow-calorie milk. fi niauced-fat o Washed. pieces rawvegetables, ascanots, bite-size of such calery, pepper strips, I cucuDbers, broccoli. cauliflower. and Serve with 1ow-calorie dips. I fruit. I o Fresh
l-

ng and Emotions
Do yo! useeatingto deal with feelingsotherthar hunger,suchasboredom, beingtired,or stress? Ifyou eat for thesereasons,here are someother things you can try: . Call a friend for support. . Use inspirational quotesto help you avoid the temptation to eat. . Take a warm bath or shower. . Listen to musicor a rclaxationCD. r Take a walk. . Try activitiesthal keepyou from eating. For example, hardto eatwhile you,rc it,s exercising. Ifyou aregardening, probablywon't eatwhile your handsarecovered you in soil.

WeishtLossTips - Pase2

Strategies Lowering for Cholesterol Levels

Follow foodplanbased a calorielevel either a on to maintain weight youare at yourgoal,or if to lose 1-2 pounds/week eating50o-1000 by caror".lJ"v G."in"",.,i"q'uiredlor maintenance. Decrease yourtotalfat intaketo #3f% of totatcalories. Thiswoutdtranstate 40_50 into grams/day totalfattFocus monounsaturated of on fatssuchas olive/cinola almonds, oil, avocado, natural almond peanut or butter and omega-3 sources inctuJng andflaxseed. tish yoursaturated (from Limit fat animal prodygts processed foodscontarnrng hydrogenated {d oils)to <7%of totalcalories. i4 orams/day. or Eliminate limitreO,"it to f -z x week,eat or onlywhitebreast meatchicken/turk-ey without skin,.rimit yorks 1-zlweek; the egg to onrynon-fat darryproducts and limitcheeseto low_fat typesand only f_Ziweef. Substitute products soy suchas tofu and veggieburgers red meat. for Takean omega-3 supplement theequivalent 1.3grams DHAperday with of of for womenand 1.7grams men for Increase yourintake fiberto 3545 grams/day focus of and on soluble fibersources hetp (to lower chotesterol) as oatbrananid such whoteoats,;i;d d;;;;;;;, peasand tentits, freshfruits and veggies. Add 2 Tbsp ground seedintovourdiel. frax Thisis a goodsource rignins omega-3 of and fatiy acids*both whichhelpto lower of LDLand raiseHDLI

Increase fresh andvegetable ybur fruit intake 7_9 to servings /day Eatsmall frequent meals every hours. 3-4 Drink least64 oz.water/day. at Exercise;times/weekinclude 6 to 45_60 minutes aerobic of exercise (runntng, biking, elliptical, treadmill) 20-30minutes weight and of training t,.""GLt, z_g stren gthen ing/streiching. "]o'n'g,uiitn "or. Track your daily foodandexercise a togorJournal; goonline use in or and a freenutrition as Daityptate.comNuirition.comlHauu or Ol"iitiinrevrew yourfood n"j':9on:.1i": "l"h orary a regular basis. " Change yourplan up every months assist long{erm 1-2 to with goals.

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Sinon, R.D.,C.D E PACNutritionist Debbi 224 Phone: 4509.99i1.ext 858 com E-mail:dsimon@Pacsandiego

PAcIFICATHLETICCLUB

Fatty Acids of DietarySources Omega-3

Sources: Excellent Anchovies Herring,Pacific Mackerel AtlanticWild Salmon, AtlanticFarmed Salmon, Pink,Canned Salmon, Sardines WhiteChunkTuna Flaxseeds Flax oil Fishoils(Salmon) Walnuts Walnutoil Algae Hempseeds oil Codliver

3 oz. 3 oz. 3 oz. 3 oz, 3 oz, 3 oz. 3 oz. 3 oz, 2 Tbsp. 1 Tbsp.
74cup

1.3 2.0 t.'7 2.2 1.9 1.3 1.4 0.8 3.5 4.8 2.3

I Tbsp. I Tbsp. 2.7

Sources: Good Pecans Seeds Pumpkin Beans soy LeafyVegetables DarkGreen Daily Recommended Intake population for rng Fatty Omega-3 Acids:1000-2000 (l-2 grams) thegeneral mg.)of EPAandDl-lA take disease should 1 $am ( 1000 with lndividuals heart Heart Association: American ofEPA 2-4 consume grams should triglycerides with lndividuals elevated perdayfromFishor Supplements. andDHA assupplements.