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Nutrition
Body Mass Index Chart
Choose to Lose
Figuring Your Fat Allowance
Rate Your Plate
Our Staff
Tips for Successful Weight Loss
Nutrition Education
Welcome to Nutrition!
Pella Regional Health Center provides a variety of services in the Department of Food and Nutrition.
Nutrition Services staffs two registered dietitians to provide: inpatient and outpatient counseling, nutrition assessment and education in the areas of medical-surgical; dialysis and long-term care, Choose to Lose Weight Loss Program, cardiac rehab, diabetes, joint replacement, pulmonary rehab, gastric bypass education, wellness and community projects.
Our goal is to ensure that the public has access to the latest nutritional information.
Body Mass Index Chart
Higher BMI can lead to health risks
Look on the side for your height. Then run your finger across horizontally to the box corresponding to your weight. In that box you'll see your BMI measure.
The Body Mass Index (BMI) shown below is a practical marker to assess obesity and an indicator of optimal weight for health. BMI is a relationship between height and weight. Overweight adults (18 years or older) with a BMI greater than 25 are at health risks.
Choose to Lose
It's Time to Take Control!
CHOOSE TO LOSE
Weight Loss/Health Eating Program
Act Now!
-Eat! Never be hungry
-Lose weight permanently
-Lower you cholesterol
-Learn the skills to take control
You will learn:
- Which foods are making you fat.
- How much fat you can eat each day (Your Fat Budget) and still lose weight.
- How to read food labels.
- How to order low-fat at restaurants.
- Why daily aerobic exercise (like walking) is essential for weight loss.
- How to modify recipes to make them lower in fat.
- That low-fat food can taste delicious.
Why Choose to Lose works for a lifetime
The GREAT news is that you have to eat to lose weight. It's not how much you eat; it's what you eat. Choose to Lose gives you the tools and skills to choose foods to make and keep you thin and healthy forever. You never feel deprived because you are enjoying so much delicious low-fat food and you can always fit in your high-fat favorites.
Why other weight loss programs don't work
Most diets are like an island. You decide to lose weight and jump on for a few weeks. You starve or eat powders or liquids or count exchanges. Everything is unnatural. You may lose weight. You jump off the island and you are right back where you started. You gain the weight back because you didn't learn how to make low-fat food choices. You were deprived and starving. You weren't taking control.
Choose to Lose is different. Choose to Lose is forever. You determine your own personal Fat Budget. You find out where fat lurks in the foods you eat. You are never hungry because you have to eat a lot of food (low-fat, nutritious food) to lose weight.
YOU TAKE CONTROL!
Here's what you get:
- A skill-building course taught by a Registered Dietitian
- Books
- Choose to Lose: A Food Lover's Guide to Permanent Weight Loss (3rd edition) by Dr. Ron and Nancy Goor (1999, Houghton Mifflin) 616 pages.
- Eater's Choice Low-Fat Cookbook by Dr. Ron and Nancy Goor (1999, Houghton Mifflin), 320 low-fat recipes, 313 pages
- Skill-Builder: workbook filled with exercises, explanations, and encouragement
- Passbook: handy, pocketsize passbook helps you keep track of your fat calories
- 4 Balance Book Refills: each holds 2 weeks of food records
- Supermarket Tour
- On-site training in food label reading
- Dining in a restaurant
- Practice ordering low-fat at a restaurant
- Delicious, low-fat snacks
Did you know?
Food is NOT the enemy: Food is pleasure! To lose weight you do not have to starve. In fact, you need to eat lots of nutrient-dense/fiber-rich, low-fat and nonfat foods to:
- Provide the vitamins, minerals and fiber that you need for long-term good health.
- Keep up your metabolism so you can burn fat.
- Keep you full and satisfied.
A high-fat diet and/or being overweight put you at INCREASED risk for:
- Heart Disease
- Cancer
- Diabetes
- Stroke
Choose to Lose is a healthy diet that conforms to all the major health agency guidelines.
Who's Behind the Choose to Lose Program?
The Choose to Lose Weight Loss/Healthy Eating Program was developed by Ron Goor, Ph.D., M.P.H and Nancy Goor, coauthors of Choose to Lose and Choose to Lose Weigh-Loss Plan for Men as well as Eater's Choice: A Food Lover's Guide to Lower Cholesterol and Eater's Choice Low-Fat Cookbook.
Dr. Goor served the National Heart, Lung, and Blood Institute (NHLBI) as the National Coordinator of the landmark study that proved that lowering cholesterol reduces the incidence of heart attack. He subsequently became the first coordinator of the National Cholesterol Education Program at NHLBI. His personal and professional involvement with cholesterol and diet led him and his wife Nancy to write the best-selling book Eater's Choice Cholesterol Treatment Program, a small-group counseling program offered in many hospitals and worksites around the country. So many people lost weight following Eater's Choice that the Goor's wrote Choose to Lose, and subsequently developed this weight loss program based on the book.
Nancy Goor is the writer of the team. Using humor and a light style, she has created understandable and encouraging texts for the books and programs. She also developed more than 320 recipes in Eater's Choice Low-Fat Cookbook, which prove resoundingly that low-fat cooking can be delicious.
For more information and to register contact: The Education Dietitian at Pella Regional Health Center. (641-621-2325).
Choose to Lose is a CELEBRATION OF FOOD!!
Figuring Your Fat Allowance
30% or LESS of Total Daily Calories should come from FAT.
The food label shows you both total calories & calories from fat PER SERVING.
To estimate % calories from fat:
- Divide TOTAL CALORIES by 3.
- This will tell you what 30% of the total calories are -thus, your guideline for evaluating calories from fat.
- Look at CALORIES FROM FAT and compare to number above.
- If the Calories from Fat are more than your number, the product is considered a high fat choice.
- If the Calories from Fat are less than your number, the product is a better option.
EXAMPLE:
Total Calories = 150
Calories from Fat = 70
150 ÷ 3 = 50
70 > 50 = high fat, choose this item less often
Rate Your Plate
Take a closer look at yourself - your current food decisions and your lifestyle. Think about your typical eating pattern and food choices.
Scoring:
Usually 2 points
Sometimes 1 point
Never 0 points
Do you….
- Consider nutrition when you make food choices?
- Try to eat regular meals (including breakfast),rather than skip or skimp on some?
- Choose nutritious snacks?
- Try to eat a variety of foods?
- Include new-to-you foods in meals and snacks?
- Try to balance your calorie intake with your physical activity?
Now for the Details.
Do you…..
- Eat at least 6 servings of grain products daily?
- Eat at least 3 servings of vegetables daily?
- Eat at least 2 servings of fruits daily?
- Consume at least 2 servings of milk, yogurt, or cheese daily?
- Go easy on higher-fat foods?
- Go easy on sweets?
- Drink 8 or more cups of fluids daily?
- Limit alcoholic beverages (no more than 1 daily for a woman or 2 daily for a man)
If you scored…..
24 or more points - Healthful eating seems to be your fitness habit already. Still, look for ways to stick to a healthful eating plan - and to make a "good thing" even better.
16-23 points - You're on track. A few easy changes could help you make your overall eating plan healthier.
9 to 15 points - Sometimes you eat smart - but not often enough to be your "fitness best".
0 to 8 points - For your good health, you're wise to rethink your overall eating style. Take it gradually - step by step!
Whatever your score, make moves for healthful eating. Gradually turn your "nevers" into "sometimes" and your "sometimes" into "usually."
Our Staff
Nutrition Services staffs three registered dietitians to provide medical nutrition therapy.
When you need help with your eating plan, whether it's to lose weight, control diabetes or cholesterol or just to learn what your body needs; a registered dietitian can help guide you and develop an eating plan. A registered dietitian can separate facts from fads and provide practical information on food and nutrition.
Tips for Successful Weight Loss
- Eat smaller portions of all foods.
- Skip second helpings.
- Eat more vegetables and fruits, especially raw.
- Drink water…at least 6-8 glasses daily.
- Balance meals by including foods from 3-4 food groups at each meal.
- Reduce fats including margarine, mayonnaise, salad dressings, sauces, fried foods and fast foods.
- Choose crunchy foods for snacking-vegetables, popcorn, apples, etc.
- Eat fewer processed foods.
- Eat slowly, seated at a table for meals and snacks.
- Develop stress-busting tactics that avoid using
food. - Use every opportunity in your day to be active!
- Limit caffeine to 2-3 cups of caffeinated beverages per
day - Stop eating when you are comfortable, not full.
- Make peace with leaving food on your plate.
- Reduce sweets (candy, pop, desserts, sweet rolls, sugar),
they often cause increased hunger later. - Eat a variety of foods to prevent boredom and improve nutrition.
