HELPFUL DIETARY TIPS

We always tell customers that when trying to lose weight and get healthy, they need to eat a healthy diet and sensible portions. That makes sense, but a lot of people just aren't sure how to judge healthy portions. Many also aren't sure how many fruits, vegetables, etc. they're supposed to eat in a day. Below, you'll find several downloadable bits of information to help you reach your health goals. Most of these are USDA recommended charts and guides. If you have any questions, please remember that Top of the World Distributors has a full staff of nurses and other health professionals available to answer your questions any time. Just give us a call at 1-800-325-4366 or email totwd@tophealthsource.com.

You will need the free Adobe Acrobat Reader plug-in to view and print the PDF files below.

Let's start with:                                    The New Food Pyramid

My Pyramid Food Intake Patterns

The USDA also has great recommendations on exercise, eating out and healthy eating for vegetarians.
That file is here: USDA Dietary Guidelines

The following Food Exchange file is based on the American Dietetic Association Exchange List. This is a great way to vary your foods but stay within the same calorie range as foods you're already eating.
That file is here: Food Exchange List

The USDA also has a great Worksheet for various calorie patterns. On it, you have a space to list the foods you've eaten today beside each food group. It also gives you the goal amounts of food for each category. You even have a space to list exercise. The goal here is to realize the choices you're making each day in order make better choices to get and/or stay healthy.

1600 Calorie Worksheet
1800 Calorie Worksheet
2000 Calorie Worksheet
2200 Calorie Worksheet
2400 Calorie Worksheet
2600 Calorie Worksheet

As mentioned above, we always tell customers to just use their heads. Eat a balanced diet of real food and eat sensible portions. Many people, however, just have problems with that unless their days are planned out for them. That's fine. For that reason, the USDA has a basic plan idea that you can vary as needed. This sample menu is for 2000 calories. You may want to adjust it up or down 200 calories or so, depending on your needs. Here is their Sample Menu.

Many healthy eating plans include the same things every day - fresh fish, green beans, salads, etc. We've run across a couple that actually vary your choices a little. These are great for a change in your day and can keep you from getting bored.
Mexican American Diet
Southern American Menu

Unsure of what a serving size actually is? Try this Handy Guide.