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Appendix D:
Information on Nutrition and Stress

The following is general information on the nutritional needs of adults. You should check with your doctor or health care professional to tailor these daily requirements to your specific needs. (Source: American Dairy Council, 1990.)

Daily Nutritional Needs

The ideal daily intake for an average adult is as follows:

S Milk/Dairy Products: 2 servings (3 for pregnant or nursing women). 1 serving = 1 cup (or 1 ounce hard cheese).

S Lean Meat/Fish/Poultry/Eggs: 2 to 6 ounces.

S Vegetables: 3 to 5 servings. 1 serving = 1/2 cup or 1 medium vegetable.

S Fruit: 2 to 4 servings. 1 serving = 1/2 cup or 1 medium fruit.

S Bread, Cereal, Pasta, Rice, Beans: 6 or more servings. 1 serving = 1 slice or 1/2 cup.

S Fats and Oils: Up to 6-8 teaspoons.

These servings supply your basic needs. To maintain your healthy weight, add more vegetables, fruit, bread, and cereals. You may also want to consider an all-purpose, high stress vitamin.

Four-Star Foods

These are foods that, as part of a healthy, lowfat diet, are especially helpful:

1. Fish is low in saturated fat and rich in polyunsaturated oils. Try fish as a main dish at least three times a week. Fatty fish (salmon, sardines) are fine.

2. Beans, such as navy beans, lima beans, kidney beans (as in chili), and lentils are all rich in fibers that help lower blood cholesterol.

3. Oat bran and oatmeal are also rich in special fibers that help lower blood cholesterol.

4. Vegetable oil includes polyunsaturated vegetable oils (safflower, corn, sunflower, soybean) and monounsaturated olive and canola oils.

Side Effects of Change

Ask your health care professional if you have any questions or side effects as your diet changes from what the cult fed you. If trying to change your eating or exercise patterns causes you to get disoriented or start floating, you can:

S Stop and give yourself more time to heal.

S Talk about what you are experiencing with someone you trust. Don't isolate yourself.

It takes time and consistent effort to change. Give yourself time and be gentle with yourself.

General Tips for Good Health

Some general tips for overall good health:

S Keep your weight within the range your doctor recommends for you.

S Avoid excessive alcohol and other chemicals, caffeine, fats, sugars, and smoking.

S Try to get regular exercise every day. Brisk walking and stair climbing count, so try to work them into your daily routine whenever you can. For heart fitness, add 20 minutes of aerobic exercise (biking, swimming, etc.) at least three times a week.

S Reward yourself with little treats for making changes in your diet and sticking to them. Treats may include new clothes, books, magazines, movies, sports equipment, or simply time off for something you usually don't get to do.

Minimizing the Effects of Stress

Common signs of stress and anxiety are nervousness, trembling, dizziness, pounding heart, inability to concentrate, inability to slow down or relax, abnormal eating habits, and troubled breathing. (Source: 1969 Parlay International and US Dept. of Health and Human Services.)

There are many ways to keep the negative effects of different stresses to a minimum, including:

S Take time for yourself to relax each day. Perhaps, go away for the weekend or take some time off.

S Get enough sleep and eat a healthy diet.

S Talk out worries with a trusted friend.

S Exercise regularly after getting your doctor's okay (if necessary).

S Learn to "let go" of things which are outside of your control. Learn to adapt to changes.

S Learn to take action when you can make a difference.

S Avoid excessive alcohol and other chemicals, caffeine, fats, sugars, and smoking.

S Set realistic goals. Be practical.

S Give some time to hobbies or other activities.

Remember, healing takes time. Be gentle with yourself.

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