Nutrition Tips
Following are some ideas to get you started thinking about nutrition. They were all gathered from the Web site of the American Dietetic Association, which offers daily nutrition and health tips, as well as lists of health and wellness resources:

Breakfast|Stress & Nutrition|Water|
The Food Guide Pyramid|Physical Activity

Breakfast
Have you been scared off from eating breakfast because you think it isn't needed or it may be too high in fat? Mountains of scientific review point out that not only is eating a breakfast important to health, weight control and well-being, but that breakfast can also help with performance in school, on the job and in testing.

Here's a few tips on how to start your day off with a tasty and nutritious breakfast:

• Grab a whole wheat bagel with low-fat cream cheese,
• Include a banana, orange or pear as part of your morning routine,


• Try a tasty cereal with skim milk,


• Snack on a breakfast bar on the way to the train or bus,


• Or even re-heat last night's leftovers.

The key is to get foods into your system each morning. Skipping breakfast often leads to mid-morning snack attacks and unwise food choices. With a little thought, you can pack nutrient dense foods into your morning plan.
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Stress & Nutrition
If your life is extra stressful right now, do you need extra vitamins and nutrients? It's a common myth that our bodies use more nutrients when we're under mental stress. Although pressures at home or work sometimes cause people to neglect eating well, we do not use any more or fewer essential nutrients while under stress. Physical stress on our bodies, such as broken bones or when recovering from surgery or sickness, would warrant paying extra attention to our nutrition needs.

But if you're mentally or emotionally stressed out, a few eating tips may help:

• Don't binge, or just grab whatever is in sight--take time for eating well.


• Try quick foods and recipes, such as fresh, canned or frozen veggies and fruits.


• Order in if you have too, but try not to skip meals.


• Take time out for a healthful breakfast before your day starts. It will help you get going for your busy day.

Keep Your Cool with Water
Do you know how much water you need every day to keep your body healthy? The pat answer, eight--8 ounce glasses, is partially correct. The real answer depends on your body size, activity level, and the air temperature. Fluid needs are higher when the temperature is very high or very low, higher when performing strenuous activity and higher for men because they have more muscle mass.

It's obvious fluid needs are high during the summer. Get the appropriate amount of fluid you need by starting with the minimum eight--8 ounce glasses per day and add 1 to 3 cups per hour of activity. You can easily increase your intake by taking water breaks, carrying a water bottle at all times, and having water with meals.

And remember, caffeine containing beverages can act as a diuretic, so don't include them in your daily minimum fluid requirement.
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The Food Guide Pyramid
From A to Z--apricots to zucchini, adzuki beans to ziti--every food fits into the Food Guide Pyramid!

The Pyramid is meant for all healthy people from age two on up. It offers practical advice to enjoy the diverse array of foods available in today's marketplace. With its five food groups, the Pyramid has many kinds of foods that promote health. Chosen carefully, all foods can be part of your healthful eating style. Follow the Pyramid's advice. You'll consume the nutrients and energy you need...without too many calories, or too much fat, cholesterol, or sugars.

• Enjoy different foods within each food group. Even similar foods differ in their nutrition content. That's another reason for making food variety part of your eating style!


• Enjoy your favorite foods and your favorite places to eat. After all, no foods or meals are "good" or "bad." The foods you choose for the whole day, even several days, are what counts.


• Eat at least the lowest number of servings recommended for each food group daily. And enjoy just a bit from the Pyramid tip.

For more information on how you can fit the Food Guide Pyramid into your daily eating plan, visit the USDA Food and Nutrition Information Center.
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Physical Activity--like brushing your teeth
Morning routines generally include brushing your teeth, having breakfast and getting some physical activity--right?

If you answered no--where does physical activity fit into your daily routine? Is it when you get time? Or are you an end-of-the-day person? The time of day isn't important but getting regular physical activity is. A recent ADA survey showed that Midwesterners are getting better at achieving this goal. When surveyed in 1995, 22 percent of Midwesterners stated they had regular physical activity. In 1997 this number has jumped to 43 percent--way to go!

Regular physical activity helps improve the cardiovascular system, makes you feel good, and may help with weight loss. If you're still struggling with physical activity set a goal to start slowly--ten to fifteen minutes is a good start, then increase as the activity gets easier. Before your know it, you'll be enjoying regular physical activity and all the benefits it brings.
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