NUTRITION RESOURCES

At Auburn Family Medicine, we care about the whole health of you and your family. Our doctor's have compiled healthy eating plans, exercise resources, and  health links to guide you as you live healthy.

RECOMMENDED

WEBSITES FOR DIETS

www.eatright.org

www.dietdoctor.com

www.aafp.org

www.americanheartassociation.com

Please consult with your Physician before

starting any new diet plan or supplements.

 

TRADITIONAL DIETS

LOW SALT DIET

No added salt to foods that is already prepared

Use Prepared Salt substitution Like: Mrs. Dash, Also Salt

Avoid anything that comes out of a vending machine

Frozen or fresh vegetables are preferable over canned vegetables If canned vegetables must be used – rinse them in a strainer 1st and then cook them in tap water

Avoid Soft drinks

Avoid pickles, avoid potato chips, unless they are unsalted

Look for Low sodium soups

LOW FAT DIET

Avoid Fried Foods

Use chicken, fish, or turkey –baked, grilled or broiled and refrain from other meats

If you must eat a steak – eat low fat cuts of beef like Filet Mignon

Switch to 1% or skim milk

Minimize sweets, especially ice cream and baked goods like cakes, pies, cookies

No pork fat used for seasoning foods while cooking

Avoid shellfish like oysters, clams, shrimp, lobster, scallops, crabs

Minimize peanut butter

Avoid chips and other snacks

Please consult with your Physician before starting

any new diet plan or supplements.

 

RULES FOR LOSING OR MAINTAINING WEIGHT

1. Don't Drink Any Calories

Drinking fluids is necessary to maintain hydration. Many of the things we drink, however, have little or no nutritional value. This is certainly the case with soft drinks, milkshakes, and alcoholic beverages. Acceptable drinks include water, water with a twist of lemon or lime, un-sweet tea or black coffee. If you must sweeten your tea or coffee use one of the colored envelopes (NutraSweet, Sweet’N Low, or Splenda.  

2. Avoid Fried Foods

Fatty foods are concentrated calories. There are 9 calories in 1 g of fat compared to 4 calories in 1 g of protein or sugar. Prepare the foods you like (chicken, seafood, potatoes and other vegetables) with a method other than frying such as baking, grilling, broiling, boiling, or stir-fry.  

3. Don't Go Back for Seconds, Thirds or Desserts

  When losing/maintaining weight don't starve! Eat one normal portion of the foods you like. Eat slowly! Then get up from the table. Avoid desserts unless it is a very special desert on a very special occasion.  

4. Eat Healthy Snacks

There are no limits on snacks so long as they are fresh fruit and vegetables.  

5. Get Plenty of Exercise

If you can't run, even a walk will do! You don't need a membership in a health club. You can burn extra calories just by walking from the far end of the parking lot or taking the stairs instead of the elevator.   About 3,500 calories adds up to about 1 pound. This applies whether they are food calories coming in, or calories (burned by exercise) going out. If you eat 3,500 calories more than your body needs, you will put on about 1 pound. If you use up 3,500 calories more than you eat, you will lose about 1 pound in weight. Just giving up your 20 oz. Mountain Dew and honey bun every day will result in just over 1 pound of weight loss!

 

OTHER RESOURCES

DISCLAIMER

The information provided on our website is intended for the use of our patients to enhance their quality of life and their general good health. This information is not intended to replace routine health care examinations. This information is strictly intended as an adjunct to the care received from us in our clinic setting in the form of office visits with our physicians. This information is not intended to take the place of office based physician patient interactions.

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