Tips & Information From a Registered Dietitian
Educational Resources
Nutrional Websites - Back to top
There are many sources to find sound nutritional advice. The following websites provide useful information such as meal ideas, recipes, healthy snacks, and heart-healthy foods.
- American Dietetic Association
- USDA My Pyramid
- American Diabetes Association
- American Heart Association
Calculate Your Body Mass Index - Back to top
Body Mass Index (BMI) is a way to judge your body weight in relationship to your height. This index can provide some insight into whether you weigh more than you should. It's important to remember that BMI is just a number. There are many other factors that need to be considered when judging how much you should weigh. Use the BMI as a guide only.
To calculate your Body Mass Index(BMI) from the National Heart, Lung, and Blood Institute, see http://www.nhlbisupport.com/bmi/bmicalc.htm.
Fitness Locations - Back to top
Impact Sports and Fitness is a unique facility because it offers a variety of equipment, classes, access to an indoor pool, and instructions to help you stay healthy. The downtown facility offers locker rooms, workout areas, classrooms, a track, and a spa. The indoor pool offers personal fitness, aqua classes, and a spa. These modern facilities with state-of-the-art equipment are unique to a community of this size. Impact has more than 800 memberships throughout the area and serves people of all ages and varying fitness levels.
The professional staff will help you get started and make you feel at home. Our goal is for individuals to experience overall feelings of well-being and good health. A variety of programs and services are available for members and non-members.
Healthy Food Choices
Food Substitutions - Back to top
Listed below is an example of a high-calorie meal compared to a reduced-calorie meal. This example gives suggestions of lower-calorie foods, and how lower-calorie foods combined (to make a taco salad, for example) can almost equal fast-food offerings in calories.
| High-Calorie Meal | Calories | Reduced-Calorie Meal | Calories |
|---|---|---|---|
| Double cheeseburger | 440 | 1 cup tossed salad | 26 |
| Medium french fries | 380 | 2 Tbsp fat free ranch dressing | 30 |
| 12 oz. soda | 150 | 10 light tortilla chips | 150 |
| 1/4 cup salsa | 30 | ||
| 6 oz. chiken fajita | 277 | ||
| 1 oz. reduced-fat cheddar cheese | 70 | ||
| 2 Tbsp fat free sour cream | 30 | ||
| 2 Tbsp salsa | 15 | ||
| 1 cup spanish rice | 180 | ||
| 1/2 cup fat free refried beans | 100 | ||
| 1 cup melon | 57 | ||
| Iced tea w/sugar-free sweetener | 0 | ||
| Total for the meal | 970 | Total for the meal | 965 |
| Total fat grams | 43 | Total fat grams | 16 |
Recipes - Back to top
True's Salsa
Ingredients:
- 2 cups tomatoes, chopped
- 2 tablespoons canola oil
- ½ cup onions, chopped
- ½ teaspoon dried cilantro
- ½ cup green peppers, chopped
- ½ teaspoon dried oregano leaves
- 1 small can chopped green chilies
- 1 tablespoon lime juice
- 1 tablespoon sugar
- 1 tablespoon vinegar
- 1 teaspoon salt
- 8 oz can tomato sauce
Preparation Instructions:
- Combine all ingredients. Store in an airtight container in the refrigerator until service.
Nutrition Facts :
- Serving Size: ¼ cup
- 28 calories, 3 grams carbohydrates, 1 gram fiber, 1 gram total fat, 0 grams saturated fat, 1 gram unsaturated fat, 0 milligrams cholesterol, 202 milligrams sodium.
- Recipe without salt and using low sodium tomato sauce:
- 29 calories, 3 grams carbohydrates, 1 gram fiber, 1 gram total fat, 0 grams saturated fat, 1 gram unsaturated fat, 0 milligrams cholesterol, 3 milligrams sodium.
