Tuesday, August 28, 2007
Results from meeting a nutrionist
My appointment with the nutritionist yesterday was pretty good.

The woman was very nice and didn’t lecture me as I expected her to. She took my food journal for the week, recorded at www.my-calorie-counter.com, and figured out my averages for Fat, Saturated Fat, Cholesterol, Sodium, and Sugar intake. Then she wrote out some goals that I need to work on achieving.

1) Keep calorie intake at around 1600/day. This may have to increase with increase in exercise.

2) Limit saturated fats and trans fats to less than 7% from saturated fat based on total calories which is less than 12 grams saturated fat/day.

3) Limit cholesterol to less than 200 mg cholesterol/day (eat less than 3 egg yolks/week).

4) Eat more omega-3 fats (heart healthy fats)- to achieve 1 gram of omega-3 fatty acids/day- eat two 4-oz portions of fatty fish weekly (salmon, albacore, tuna, mackerel, or sardines) or take 1000 mg/day fish oil supplement.

5) Keep total amount of fat consumed to less than or = to 53 grams total fat/day (less than or = to 25%- 30% total fat).

6) Get 20-30 grams of dietary fiber per day.

7) Work on Menu Planning: 3 servings of fruit per day, 5 starches, 5 serviings lean meat, 5 servings of fat (butter, dressing, peanut butter, mayo, etc), 3 servings of dairy, and 4 vegetables.

8) Exercise 1 hour/day, 6 days/week. This should entail brisk walks 1 mile/15 minutes or rigorous bicycling or swimming. 30 minutes of moderate level of activity per day should be a bare minimum.

Food Tips
1) Switch from 2% to 1% milk.

2) Eat whole grain cereals- oatmeal, plain Cheerios, plain Wheaties, wheat Chex cereal with 6 grams of sugar or less per serving.

3) Eat only lean meats (palm-sized servings).

4) Lean Cuisine & Healthy Choices frozen meals are fine, but watch the high sodium intake that comes with those meals.

5) Eat out as little as possible because it’s nearly impossible to eat healthy when eating out!

6) Avoid fried foods and creams whenever possible!

7) Eat lots of fruits and vegetables!

The nutritionist gave me some helpful handouts that I'll be posting about tomorrow as my WFMW contribution. Check back tomorrow if you want more details! :)

I hope this info is helpful. Although my doctor only authorized one visit with the nutritionist, I've got the nutritionist's email and she encouraged me to email her with any questions. So, if you have any burning questions about any of this, leave me a comment and I'll see if I can get you an answer!

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1:52 PM

At 4:06 PM, Blogger Heidi @ GGIP said...

Doyou feel that a 1600 calorie diet will be attainable?

At 4:36 PM, Blogger Overwhelmed! said...

Yes, I'm usually within the 1500-1600 range as it is. Of course, some days I go over and some days I go under. :)

At 5:06 PM, Blogger Mari said...

Wow - that's a lot of information. I have found that the hardest thing is getting started. Once you start folloeing something like this becomes part of your routine and not as bad as you think. However - it is hard to stick to it. I wish you the best!

At 6:34 AM, Blogger T with Honey said...

Looks like you're armed with plenty of knowledge. Good luck implementing all of that and making it part of your lifestyle. That's always the hardest part.

At 7:06 PM, Blogger Michelle said...

I think blogger just lost my comment, so sorry if this is a double post!

Sounds like you received some great information! To reply to your post below, the last time I had mine checked, I believe, was when I started my appt for infertility and they did a bunch of blood work. It came back fine, but I also don't have a family history of it - I think that does play a big part in it.


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Name: Overwhelmed

My complete profile

It wasn't supposed to work this way...Parts 1 through 10

(the story of the private, domestic adoption of our son)

(Part 1)
(Part 2)
(Part 3)
(Part 4)
(Part 5)
(Part 6)
(Part 7)
(Part 8)
(Part 9)
(Part 10- Adoption Finalization)

Fostering isn't for the faint of heart!

(our journey to adopt again through foster-to-adopt, the good, the bad, & everything in between)

Adoption #2- considering the State
More Adoption #2 thoughts
Adoption #2- Back to considering the State
Adoption #2- The Paperwork (Round 1)
Adoption #2- The Paperwork (Round 2)
Family Foster Home Licensing Prep Checklist
Adoption #2- Long overdue update
PS-MAPP class homework assignment
Our preliminary home inspection went well!
Adoption #2: Licensing update
Adoption #2- Foster Facts
Adoption #2: I love it when things go my way!
Adoption #2- The home inspection
Adoption #2- We failed our home inspection!
Adoption #2- We passed the follow-up home inspection!
Adoption #2- Still waiting
Adoption #2- We're getting closer
Adoption #2- An update & a lead
Adoption #2- The lead that didn't pan out.
Adoption #2- We're licensed!
Adoption #2- We have a tiny baby here!
Adoption #2- Update on this precious little girl.
Adoption #2- Quick update on Baby Bug
Adoption #2- Baby Bug is staying longer!
Adoption #2- Baby Bug is growing!
Adoption #2- Overdue update on Baby Bug
Adoption #2- The latest on Baby Bug
Adoption #2- Shopping spree for Baby Bug
Being a Foster Parent Does Not Make Me A Saint
Adoption #2- Another Placement Call!
Adoption #2- Placement Meeting- UPDATED!
Adoption #2- We have Boo at our home!
Adoption #2- Meeting Boo
Adoption #2- I'm angry on Boo's behalf!
Adoption #2- A Birthday Party for Boo
Adjusting to three 3 and under!
Stressful moments in fostering.
Adoption #2- Update on our foster daughters
CPS Workers Jerking Our Chain!
It's getting much worse!
Fostering: Update on Baby Bug
Fostering: Update on Boo
The effects of fostering on Snuggle Bug
The time is drawing near to let go of Baby Bug.
Good conversation with Baby Bug's dad.
Boo has a Permanency hearing coming soon!
My heart is breaking!
Bittersweet news about Baby Bug.
Next Friday is going to be tough.
Packing up Baby Bug's belongings
It's done- Baby Bug is gone.
Working on finding peace, one day at a time.
Referral to the Early Intervention Program
Baby Bug update
Home Inspection for re-licensing
Parole granted for Boo's bio mom
Baby Bug is turning 1 year old soon.
Day 2 of Boo's permanency hearing
A prayer answered today!
Attending Baby Bug's 1st birthday party
Foster news
Good news for Boo's case
Boo's bio family visits
Termination Trial date set!
A new caseworker for Boo
I've been asked to testify in court.
Court hearing for "John Doe"
Contested termination trial begins tomorrow afternoon
Boo's adoption has been finalized!

I'm off to receive a lecture!
I used to have car envy!
Favorite Ingredients Friday- Sauce Edition
It's a Jeep thing!
Works-for -Me Wednesday (free 411 calls)
Adoption #2- still waiting
Name that business- WINNER!
Favorite Ingredients Friday (caramel fudge brownie...
Teething Pains
Works-for -Me Wednesday (gasoline tip)

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