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Pump Up Your Profile

Take your FoodFit Profile to the next level with these tips from one of FoodFit’s nutritionists, Christine Palumbo, RD. The profile pinpoints your nutrition strengths and weaknesses. Most profile takers find room for improvement. The average score is 54 out of 100. Get started!

Weight. People with a healthy body weight have less diabetes, heart disease, cancer and osteoarthritis.
  • Weigh yourself once a week. If your weight creeps up, cut back portion sizes and increase your activity.
  • Don’t snack while watching TV.
  • Avoid fad diets, a slow and sensible approach works best.
Fruits. Phytochemicals in pigments of deeply colored fruit help protect against cancer and other diseases.
  • Toss blueberries, strawberries or banana slices on top of cold or hot cereal.
  • Mix your own fruit smoothie by blending chunks of fresh or frozen fruit with ice-cold milk and a handful of ice cubes.
  • Expand your produce repertoire with our seasonal guide to fruits.
Veggies. Most vegetables also protect against disease
  • Brownbag it with individually wrapped carrot and celery sticks.
  • If time is tight, prepackaged greens make it simple to have salad anytime.
  • Widen your horizons with our guide to seasonal vegetables.
Grains. The best type of grain is whole grains, which aren't stripped of fiber and certain nutrients.
  • Try more exotic grains such as bulgur, quinoa, kasha, brown rice, and couscous.
  • Old-fashioned oatmeal, cooked in the microwave with a smattering of raisins, makes a rib-sticking breakfast.
  • Get cooking times, tips and new ideas from our Glorious Grains Guide.
Fat. Scientists still preach the benefits of a diet low in saturated fat and moderate in overall fat.
  • Cut back on visible fat by trimming meats, avoiding poultry skin and choosing only lean cuts.
  • Avoid hidden fats by limiting muffins, scones, crackers, doughnuts, cookies, etc.
  • Healthful fats are found in fish oils, olive oil, avocado, nuts, and olives.
  • Confused about good fats versus bad? Get the scoop.
Dairy. Low-fat dairy products are a great source of calcium, vitamin D and riboflavin.
  • Choose low fat. Switching to 1% or skim milk from 2% slashes the fat by at least half.
  • A skim milk latte is a delicious way to savor a milk serving.
  • For more tips read FoodFit's Seven Step Plan for Healthy Living.
Sugar. Are hidden sweets sabotaging your health and weight?
  • Limit low fat/fat free cookies or pastries, which can have higher levels of sugar.
  • Satisfy sweet cravings with dried fruit or do double duty and have a calcium-fortified caramel.
  • Don't switch from sugar to honey, the effects on your body are identical.
Protein. Too much protein strains your kidneys, plus it often comes with fat (like fatty meats and cheese.)
Sodium. Too much sodium contributes to hypertension and bone loss.
  • Most of our salt comes from processed foods. Do more cooking “from scratch" and avoid packaged mixes.
  • Always taste food before salting it. You may not need to use the shaker.
Exercise. It improves physical and mental health.
  • Fit in fitness whenever you can. Research suggests that 10-minute bursts (or less) have similar benefits to a longer workout.
  • Don't take five minutes to find a close-in parking place. Spend five minutes walking from a further distance.
  • Use our Burner Calculator to figure out how many calories you expend doing your favorite activities.

About Christine Palumbo

Christine Palumbo, MBA, RD has been a nutrition communications consultant since 1989, providing dietary counsel and analysis on various nutrition, health and weight management topics to corporate clients and news media outlets nationwide. An active member of the American Dietetic Association (ADA), the Illinois Dietetic Association, Chicago Dietetic Association for more than twenty years, she has served on a variety of boards and practice group committees within those organizations. In 1981 and 1982, Palumbo was honored by the Chicago Dietetic Association and the Illinois Dietetic Association, respectively, as the Recognized Young Dietician of the Year.

Palumbo has been featured as the expert speaker in numerous national health panels and has published many articles and pamphlets regarding nutrition and healthcare. She has been featured in national women's, health and business magazines, daily newspapers and local and national radio programs. Palumbo has also appeared on numerous local and national TV news programs, including a segment on the Oprah Winfrey Show in 1997 on the health benefits of drinking water.


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