Basic Nutrition Fact Sheet | Nutrition Checklist
Basic Nutrition Fact Sheet
-By Robert
Table of Content
Know Your Food Pyramid
☐ 6-11 servings of bread, cereal, rice and pasta
☐ 3-5 servings of vegetables
☐ 2-3 servings of milk, yogurt,
and cheese
☐ 2-3 servings of meat, eggs,
nuts, eggs, beans
☐ Fats, oils, and sweets – use
sparingly
Help Yourself Lose Weight Through Food...
Fiber – both types are important for weight loss:
☐ Insoluble fiber is not digested
by your body. It passes through and helps clear out your system.
☐ Soluble fiber attracts water
and helps you feel more full.
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Metabolism – boost your metabolism (the rate at which you burn calories) by:
☐ Eating more lean protein e.g.
fish
☐ Drinking green tea
☐ Eating high fiber foods
Control your cravings by controlling blood sugar:
☐ Avoid starchy carbohydrates
like fries, white rice, cereal
☐ Instead, choose low glycemic
foods – fruits, vegetables and whole grain
☐ Remember, not ALL carbs are
bad!
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Create New Food Habits
Now it's time to start creating new food habits, based on the following questions:
☐ How many fruits and vegetables do you eat each day?
☐ Do you eat breakfast and if so,
what do you eat?
☐ Do you drink your calories
(e.g., soda, juice, and sugary coffee drinks or sports drinks)?
☐ What do you snack on?
☐ Do you eat whole grains?
☐ Do you eat processed foods?
☐ How much fat and sugar do you
eat daily?
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