Nutrition

Welcome to Nutrition!

Pella Regional Health Center provides a variety of services in the Department of Food and Nutrition. Our goal is to ensure that the public has access to the latest nutritional information.

Nutrition Services staffs two registered dietitians to provide: inpatient and outpatient counseling, nutrition assessment and education.

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.

BMI Chart

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

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."

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.

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