Water
Drink 8 to 12 cups of water daily.
Dark Green Vegetable Superfoods
Superfoods Eat dark green vegetables at least three to four times a week. Good options include broccoli, peppers, Brussels sprouts, and leafy greens like kale and spinach.
Whole Grains
Eat whole grains at least two or three times daily. Look for whole wheat flour, rye, oatmeal, barley, amaranth, quinoa, or a multigrain. A good source of fiber has 3 to 4 grams of fiber per serving. A great source has 5 or more grams of fiber per serving.
Beans and Lentils Superfoods
Try to eat a bean-based meal at least once a week. Add legumes, including beans and lentils, to soups, stews, casseroles, salads, and dips, or eat them plain.
Fish
Try to eat two to three servings of fish a week. A serving consists of 3 to 4 ounces of cooked fish. Good choices are salmon, trout, herring, bluefish, sardines, and tuna.
Berries
Include two to four servings of fruit in your diet each day. Try to eat raspberries, blueberries, blackberries, and strawberries.
Winter Squash
Eat butternut, acorn squash, and other richly pigmented dark orange and green colored vegetables like sweet potato, cantaloupe, and mango.
Soy
Twenty-five grams of soy protein daily is recommended as part of a low-fat diet to help lower cholesterol levels. Try tofu, soy milk, edamame soybeans, tempeh, and texturized vegetable protein (TVP).
Flaxseed, Nuts, and Seeds
Add 1 to 2 tablespoons of ground flaxseed or other seeds to food daily, or include a moderate amount of nuts – 1/4 cup – in your daily diet.
Organic Yogurt Superfoods
Men and women between 19 and 50 need 1000 milligrams of calcium daily and 1200 milligrams if 50 or older. Eat calcium-rich Superfoods such as nonfat or low-fat dairy products three to four times daily. Include organic choices.
Behavior Modification Ideas for Weight Management
Weight management involves adopting a healthy lifestyle that includes a knowledge of nutrition and exercise, a positive attitude, and the right kind of motivation. Internal motives such as better health, increased energy, self-esteem, and personal control increase your chances of lifelong weight management success.
Remember to have realistic goals and think about long-term success. Believe in yourself, and you can do it. The following information will give you ideas to help you meet your goals.
#Control Your Home Environment
- Eat only while sitting down at the kitchen or dining room table. Do not eat while watching television, reading, cooking, talking on the phone, standing at the refrigerator, or working on the computer.
- Keep tempting foods out of the house — don’t buy them.
- Keep tempting foods out of sight. Have low-calorie Superfoods ready to eat.
- Unless you are preparing a meal, stay out of the kitchen.
- Have healthy snacks, such as small pieces of fruit, vegetables, canned fruit, pretzels, low-fat string cheese, and nonfat cottage cheese.
#Control Your Work Environment
- Do not eat at your desk or keep tempting snacks at your desk.
- Plan healthy snacks and bring them to work if you get hungry between meals.
- During your breaks, go for a walk instead of eating.
- If you work around food, plan the one item you will eat at mealtime.
- Make it inconvenient to nibble on food by chewing gum, sugarless candy, or drinking water or another low-calorie beverage.
- Do not work through meals. Skipping meals slows down metabolism and may result in overeating at the next meal.
- If food is available for special occasions, pick the healthiest item, nibble on low-fat snacks brought from home, don’t have anything offered, choose one option and a small amount, or have only a beverage.
#Control Your Mealtime Environment
- Serve your plate of food at the stove or kitchen counter. Do not put the serving dishes on the table. If you put dishes on the table, remove them immediately after eating.
- Fill half of your plate with vegetables, a quarter with lean protein, and a quarter with starch.
- Use smaller plates, bowls, and glasses. A smaller portion will look enormous when it is in a little dish.
- Politely refuse second helpings.
- Limit food portions to one scoop/serving or less when fixing your plate.
Daily Food Management
- Replace eating with another activity that you will not associate with food.
- Wait 20 minutes before eating something you are craving.
- Drink a large glass of water or diet soda before eating.
- Always have a big glass or bottle of water throughout the day.
- Avoid high-calorie add-ons like Cream with your coffee, butter, mayonnaise, and salad dressings.
Shopping
- Do not shop when hungry or tired.
- Shop from a list and avoid buying anything, not on your list.
- If you must have tempting Superfoods, buy individual-sized packages and try to find a lower-calorie alternative.
- Don’t taste test in the store.
- Read food labels. Compare products to help you make the healthiest choices.
Preparation
- Chew a piece of gum while cooking meals.
- Use a quarter teaspoon if you taste test your food.
- Try only to fix what you will eat, leaving yourself no chance for seconds.
- If you have prepared more food than you need, portion it into individual containers and freeze or refrigerate it immediately.
- Don’t snack while cooking meals.
Eating
- Eat slowly. Remember, it takes about 20 minutes for your stomach to send a message to your brain that it is complete. Don’t let fake hunger make you think you need more.
- The ideal way to eat is to take a bite, put your utensil down, take a sip of water, cut your next bite, take a bit, put your utensil down, and so on.
- Do not cut your food all at one time. Cut only as needed.
- Take small bites and chew your food well.
- Stop eating for a minute or two at least once during a meal or snack. Take breaks to reflect and have a conversation.
Cleanup and Leftovers
- Label leftovers for a specific meal or snack.
- Freeze or refrigerate individual portions of leftovers.
- Do not clean up if you are still hungry.
Eating Out and Social Eating Superfoods
- Do not arrive hungry. Eat something light before the meal.
- Try to fill up on low-calorie foods, such as vegetables and fruit, and eat smaller portions of high-calorie foods.
- Eat Superfoods that you like, but choose small portions.
- If you want seconds, wait at least 20 minutes after eating to see if you are hungry or if your eyes are bigger than your stomach.
- Limit alcoholic beverages. Try soda water with a twist of lime.
- Do not skip other meals in the day to save room for the special event.
#At Restaurants
- Order à la carte rather than buffet style.
- Order some vegetables or a salad for an appetizer instead of eating bread.
- If you order a high-calorie dish, share it with someone.
- Try an after-dinner mint with your coffee. If you do have dessert, share it with two or more people.
- Don’t overeat because you do not want to waste food. Ask for a doggie bag to take extra food home.
- Tell the server to put half of your entree in a to-go bag before the meal is served to you.
- Ask for salad dressing, gravy, or high-fat sauces on the side. Dip the tip of your fork in the dressing before each bite.
- If bread is served, ask for only one piece. Try it plain without butter or oil. Italian restaurants where oil and vinegar are served with bread use only a tiny amount of oil and a lot of vinegar for dipping.
#At a Friend’s House
- Offer to bring a dish, appetizer, or dessert that is low in calories.
- Serve small portions or tell the host you only want a small amount.
- Stand or sit away from the snack table. Stay away from the kitchen or stay busy if you are near the food.
- Limit your alcohol intake.
#At Buffets and Cafeterias
- Cover most of your plate with lettuce and vegetables.
- Use a salad plate instead of a dinner plate.
- After eating, clear away your dishes before having coffee or tea.
Entertaining at Home
- Explore low-fat, low-cholesterol cookbooks.
- Use single-serving Superfoods like chicken breasts or hamburger patties.
- Prepare low-calorie appetizers and desserts.
Holidays
- Keep tempting foods out of sight.
- Decorate the house without using food.
- Have low-calorie beverages and Superfoods on hand for guests.
- Allow yourself one planned to treat a day.
- Don’t skip meals to save up for the holiday feast. Eat regular, planned meals.
Exercise Well
- Make exercise a priority and a planned activity in the day.
- If possible, walk the entire or part of the distance to work.
- Get an exercise buddy. Go for a walk with a colleague during one of your breaks, go to the gym, run or take a walk with a friend, or walk in the mall with a shopping companion.
- Park at the end of the parking lot and walk to the store or office entrance.
- Always take the stairs or at least part of the way to your floor.
- If you have a desk job, walk around the office frequently.
- Do leg lifts while sitting at your desk.
- Do something outside on the weekends, like hiking or riding a bike.
Have a Healthy Attitude
- Make health your weight management priority.
- Be realistic. Have a goal to achieve a healthier you, not necessarily the lowest weight or ideal weight based on calculations or tables.
- Focus on a healthy eating style, not on dieting. Dieting usually lasts for a short time and rarely produces long-term success.
- Think long-term. You are developing new healthy behaviors to follow next month, in a year and a decade.
UCSF Health medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns with your provider.
Calcium Content of Superfoods
Dairy and Soy
Amount
Calcium (mg)
Milk (skim, low Fat, whole)
1 cup
300
Buttermilk
1 cup
300
Cottage Cheese
0.5 cup
65
Ice Cream or Ice Milk
0.5 cup
100
Sour Cream, cultured
1 cup
250
Soy Milk, calcium-fortified
1 cup
200 to 400
Yogurt
1 cup
450
Yogurt drink
12 oz
300
Carnation Instant Breakfast
1 packet
250
Hot Cocoa, calcium-fortified
1 packet
320
Nonfat dry milk powder
5 Tbsp
300
Brie Cheese
1 oz
50
Hard Cheese (cheddar, jack)
1 oz
200
Mozzarella
1 oz
200
Parmesan Cheese
1 Tbsp
70
Swiss or Gruyere
1 oz
270
Vegetables
Acorn squash, cooked
1 cup
90
Arugula, raw
1 cup
125
Bok Choy, raw
1 cup
40
Broccoli cooked
1 cup
180
Chard or Okra, cooked
1 cup
100
Chicory (curly endive), raw
1 cup
40
Collard greens
1 cup
50
Corn, brine packed
1 cup
10
Dandelion greens, raw
1 cup
80
Kale, raw
1 cup
55
Kelp or Kombe
1 cup
60
Mustard greens
1 cup
40
Spinach, cooked
1 cup
240
Turnip greens, raw
1 cup
80
Fruits
Figs, dried, uncooked
1 cup
300
Kiwi, raw
1 cup
50
Orange juice, calcium-fortified
8 oz
300
Orange juice from the concentrate
1 cup
20
Legumes
Garbanzo Beans cooked
1 cup
80
Legumes, general, cooked
0.5 cup
15 to 50
Pinto Beans, cooked
1 cup
75
Soybeans, boiled
0.5 cup
100
Tempe
0.5 cup
75
Tofu, firm, calcium set
4 oz
250 to 750
Tofu, soft regular
4 oz
120 to 390
White Beans, cooked
0.5 cup
70
Grains
Cereals (calcium fortified)
0.5 to 1 cup
250 to 1000
Amaranth, cooked
0.5 cup
135
Bread, calcium-fortified
1 slice
150 to 200
Brown rice, long grain, raw
1 cup
50
Oatmeal, instant
1 package
100 to 150
Tortillas, corn
2
85
Nuts and Seeds
Almonds toasted unblanched
1 oz.
80
Sesame seeds, whole roasted
1 oz.
280
Sesame tahini
1 oz. (2 Tbsp)
130
Sunflower seeds dried
1 oz.
50
Fish
Mackerel, canned
3 oz.
250
Salmon, canned, with bones
3 oz.
170 to 210
Sardines
3 oz.
370
Other
Molasses, blackstrap
1 Tbsp
135
* When the range is given, calcium content varies by product.
* The calcium content of plant foods is varied. Most vegetables, legumes, nuts, seeds, and dried fruit contain some calcium. Listed are selected significant sources of well-absorbed calcium.
References:
- USDA database, Handbook 8 palm program
- Bowes and Church
How Much Do You Need?
Age
Calcium (mg)
1 – 3 year old
500 mg
4 — 8 year old
800 mg
9 – 18 year old
1300 mg
19 – 50 year old
1000 mg
51 – 70 year old
1200 mg
70 and older
1200 mg
UCSF Health medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns with your provider.
Cholesterol Content of Foods
If you have risk factors for heart disease, you should not consume more than 200 milligrams of cholesterol daily.
If you do not have risk factors for heart disease, you should limit your cholesterol intake to no more than 300 milligrams a day.
Use the following tables to check your foods’ cholesterol and fat content. This will help you keep track of your daily cholesterol intake.
Note: Cholesterol is only found in animal products. Fruits, vegetables, grains, and all other plant foods do not have any cholesterol at all.
Dairy Products
Portion
Cholesterol (mg)
Total Fat (g)
Saturated Fat (g)
Milk (nonfat)
1 cup
4
0
0
Milk (low-fat)
1 cup
10
3
2
Milk (whole)
1 cup
33
8
5
Yogurt (nonfat)
1 cup
10
0
0
Yogurt (whole)
1 cup
29
7
5
Cheddar Cheese
1 oz 30 9
6
Cottage Cheese (low-fat)
1 cup
10
2
2
Fats
Portion
Cholesterol (mg)
Total Fat (g)
Saturated Fat (g)
Butter
1 tsp
11
4
3
Margarine
1 tsp
0
4
1
Vegetable Oils
1 tsp
0
5
1 – 2
Meats & Protein
Portion
Cholesterol (mg)
Total Fat (g)
Saturated Fat (g)
Tofu
1/2 cup
0
11
2
Pinto beans
1/2 cup
0
1
0
Egg
1
212
5
2
Halibut
3 ½ oz
41
3
0
Salmon
3 ½ oz
63
12
2
Oysters
3 ½ oz
55
2
1
Crab
3 ½ oz
52
1
0
Lobster
3 ½ oz
71
1
0
Tuna (in water)
3 ½ oz
30
1
0
Shrimp
3 ½ oz
194
1
0
Squid
3 ½ oz
231
1
0
Beef (ground, lean)
3 ½ oz
78
18
7
Beef (short ribs)
3 ½ oz
94
42
18
Beef (sirloin)
3 ½ oz
89
12
5
Beef Liver
3 ½ oz
389
5
2
Veal (top round)
3 ½ oz
135
5
2
Lamb (foreshank)
3 ½ oz
106
14
6
Ham
3 ½ oz
53
6
2
Pork (tenderloin)
3 ½ oz
79
6
2
Pork (chop)
3 ½ oz
85
25
10
Chicken Liver
3 ½ oz
631
6
2
Chicken (no skin)
3 ½ oz
85
5
1
UCSF Health medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns with your provider.
