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, and instructions to help you stay healthy. The facility offers locker rooms, workout areas, classrooms, a track, and a spa. This modern facility with state-of-the-art equipment is unique to a community of this size. It has over 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 quite 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 ideas of lower-calorie foods.
| High-Calorie Meal | Calories | Reduced-Calorie Meal | Calories |
|---|---|---|---|
| 1 fried chicken breast | 290 | 1 grilled chicken breast | 181 |
| ½ cup mashed potatoes & gravy | 120 | 1 small baked potato | 80 |
| ½ cup broccoli with cheese sauce | 85 | ½ cup steamed broccoli | 22 |
| 1 biscuit | 108 | 1 slice whole wheat bread | 70 |
| 1 Tbsp butter | 102 | 1 Tbsp light margarine | 50 |
| 1 piece apple pie | 296 | 1 apple | 74 |
| Coffee with cream | 35 | Coffee with fat-free half-and-half | 15 |
| Total for the meal | 1,036 | Total for the meal | 492 |
Recipes - Back to top
Chicken Parmesan with Pasta
Ingredients:
- 26-ounce jar seasoned tomato sauce
- 8 boneless, skinless chicken breasts
- ½ cup shredded mozzarella cheese, part-skim
- ½ cup grated Parmesan cheese
Preparation Instructions:
- Preheat the oven to 350 degrees F.
- In a 9x13-inch baking pan, spread half of the tomato sauce. Place the chicken on the sauce, then pour the rest of the sauce over the chicken. Sprinkle the mozzarella cheese on the chicken, then sprinkle on the Parmesan cheese.
- Cover and bake until bubbly and cheese is lightly browned, about 30 minutes. Chicken must be thoroughly cooked and reach an internal temperature of 165 degrees F.
- Serve over ½ cup servings of whole-wheat spaghetti.
