Quick Tips to Protect Yourself Against the Flu

• Get a flu shot.
• Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
• Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.
• Avoid touching your eyes, nose and mouth. Germs spread this way.
• Try to avoid close contact with sick people.
• While sick, limit contact with others as much as possible to keep from infecting them.

Portion Size

At the Triana Prevention Center we have been busy educating patients on the importance of healthy lifestyle choices. Since the holidays are quickly approaching we wanted to take a few minutes to: remind you of portion sizes, help you understand food labels, and encourage exercise to burn those extra calories.

Prevention

Consider both quality and quantity the next time you sit down to eat.

• Deck of Cards = 3-4 ounces of Meat/Poultry/Fish
• Baseball = 1 cup of Cereal, Pasta, or Raw Vegetables, Medium Piece of Fruit
• Tennis Ball = 2/3 Cup of Rice, or a Small Potato, or Dinner Roll
• 2 Golf Balls = 1/2 cup Cooked Vegetables
• 4 Dice = 4 Cubes of Cheese or 1 ounce of Cheese

Food Labels

Compare the fats, sugars, and sodium. Also, check for hidden fats and sugars (in the "Ingredients" section).

• Serving Size is for an average portion. If you eat 2 servings, you eat twice the values shown.
• Calorie Information gives the total number of calories per serving and the number of calories from fat.
• Total Fat is the combined grams of each type of fate in each serving of food you eat.
• Sodium may increase the risk of high blood pressure.
• Types of Fats include mono & polyunsaturated, saturated and trans fat. Eat less saturated and trans fats.
• Sodium may increase the risk of high blood pressure. Consume no more than 2,300 mg a day.
• Sugars are high in calories but provide no nutrients.
• Ingredients are listed by weight, from most to least. Check for sugars, salt, and high-fat ingredients.

Calories Burned During Exercise

Activity (1 hour)	130 lbs	155 lbs	190 lbs
Bicycling, stationary, moderate	413	493	604
Health club exercise, general	325	387	474
Jogging, general	413	493	604
Golf, using power cart	207	246	302
Dancing, general	266	317	388
Cleaning house, general	207	246	302
Walking, slow pace	148	176	216
Walking, moderate pace	207	246	302
Walking, very briskly	312	348	408
Shoveling snow, by hand	354	422	518

For an initial appointment call 941-625-1990

Newsletter Volume 1 - Number 9

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Triana Prevention Center
3155 Harbor Blvd., Ste. 100
Port Charlotte, FL 33952
941-625-1990
FAX 941-625-1991