Health Services: Eat Smart
Health Services - EAT SMART - At Home
Portion sizes have gotten bigger over the past 20 years, and so are Americans! Larger portions add up - just 100 extra calories per day can lead to a weight gain of 10 pounds per year. Maintaining a healthy weight is a balancing act — try to balance calories in with calories out.
 |
 |
|---|---|
| 333 Calories | 590 Calories |
| 257 More Calories | |
| Lifting weights for 1 HOUR AND 30 MINUTES burns approximately 257 calories* *Based on 130-pound person |
|
 |
 |
|---|---|
| 500 Calories | 1,025 Calories |
| 525 More Calories | |
| Housecleaning for 2 HOURS AND
35 MINUTES burns approximately 525 calories* *Based on 130 lb person |
|
For More Information on Portion Control: http://lancaster.unl.edu/food/PortnDis.pdf
Eat Smart, Cook Smart
Healthy cooking doesn't mean that you have to become a gourmet chef or invest in expensive cookware. You can use basic cooking techniques to prepare food in healthy ways. The methods described here best capture the flavor and retain the nutrients in your food without adding excessive amounts of fat or salt. Once you've mastered these techniques, use them often to prepare your favorite dishes.
Healthy Cooking Techniques:
- Baking
- Braising
- Enhancing
- Grilling and broiling
- Poaching
- Roasting
- Sautéing
- Steaming
- Stir-frying
Tips for Cutting Back on Fat and Calories:
- Use a low fat milk such as skim and 1% instead of 2% and whole milk!
- Two tablespoons of butter on a baked potato can add an extra 16 grams of saturated fat and 22 grams of fat! However, ¼ cup salsa has 0 grams of saturated fat and no cholesterol!
- Two tablespoons of regular creamy Italian salad dressing will add an extra 3 grams of saturated fat and 18 grams of fat. Reduced fat Italian dressing adds no saturated fat and only and 2 grams of fat!
DO YOU HAVE A TIP TO CUT BACK ON CALORIES AND FAT?
SHARE YOUR IDEAS WITH Rebecca Morley
morleyr@ho.missoula.mt.us
Contacts
Health Services Director
Julie Serstad - 258-4986
jserstad@co.missoula.mt.us
Nutrition Services Supervisor
Mary Pittaway - 258-4837
mpittaway@co.missoula.mt.us
Eat Smart Coordinator
Rebecca Morley - 258-3827
rmorley@co.missoula.mt.us
CATCH Coordinator
Lisa Tims - 258-3894
ltims@co.missoula.mt.us
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