The Dietitians' Guides to Smart Eating and Healthy Living
"Stop Your Job From Killing You" Book Series

Fast Facts

Your job may make it hard to stay healthy, but you can do it if you want to!

 

1. Go to www.choosemyplate.gov for personalized diet information.   Aim for these servings from each food group:

  • Fruit: 2 cups a day
  • Vegetables: 3 cups a day
  • Grains: 6 ounces a day
  • Milk: 3 cups a day
  • Meat and meat substitutes: 6 ounces a day
  • Fats: 6 servings a day

 

2. Watch your portions. Use your fist to represent the size of a serving of fruits, vegetables, grains, or milk. The palm of your hand should be your meat portion, and your thumb or small fingertip equals your fat servings.

 

3. Choose baked, grilled, or broiled items. Avoid any fried foods. Start your meal with a vegetable salad with dressing on the side or a steaming hot broth-based soup such as vegetable soup. Eat seconds of low calorie vegetables, but watch the butter and cream sauces.47

 

4. Stock your workspace with foods that are packed with energy but low in calories. Consider using a small refrigerator or cooler pack for more healthy food options.

 

5. To lose one pound a week, eat 500 less calories a day. Eat breakfast every day to help your calorie-burning rate.

 

6. If you are counting calories, follow these simple guidelines:

  • Entrees: less than 500 calories
  • Side dishes including desserts: less than 200 calories
  • Snacks: less than 150 calories
  • Beverages: less than 100 calories.
  • Remember, water is calorie-free.

 

7. Get your cholesterol levels and blood pressure checked to keep your heart healthy. Reduce the fat in your diet (particularly saturated and trans fats).

 

8. Eat less salt and high sodium foods and more potassium-rich foods such as fresh fruits and vegetables. Choose foods with less than 5 grams of fat and less than 300 mg of sodium per serving.

 

9. Get your blood sugars checked. If you have pre-diabetes or diabetes, lose weight through a healthy diet and exercise. Limit sweets and sugar-containing beverages.  Choose foods that have less than 25 grams of total carbohydrate per serving.

 

10. Stay energized the healthy way. Limit excessive caffeine and so-called “energy” pills and potions. Eat regular meals and nutritious snacks, drink plenty of water, improve sleep habits, and stay physically active.

 

11. Cut down on screen time and increase physical activity. Wear a pedometer and aim for 10,000 steps a day.

 

12. Learn healthier ways to manage stress. Avoid tobacco and limit the use of alcohol.


 


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