We hope you enjoy the following materials from our office and links to interactive online assessment tools.
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Handouts (PDF format)

1. Eat Smart: How to Fill Up, Not Out! *
   This handout goes beyond the related Web article and includes material from several of the Web Articles.

2. The Power of One Dietary Change in Losing Weight *
   12 easy ways to eat 100 less calories per day

3. Walk Your Way to Health
   Use in conjunction with a 10,000 Steps program

4. Healthy Cooking with Fresh Herbs
   1. Black and white version

   2. Color version

5. Healthy Cooking with Spices and Herbs
1. Black and white version

2. Color version

6. Add a Little Spice (& Herbs) to Your Life
   
   1. Black and white version

   2. Colored version

   * Also available for reading as a Web article below.

Links to Interactive Online Resources

1. Interactive Healthy Eating Index and Physical Activity Tool
   A tool that analyzes personal daily food intake and physical activity with links to educational information. (Source: US Dept. of Agriculture)

2. Get Moving Calculator
   Calculates approximate calories expended during various physical activities.(Source: Calorie Control Council)

3. Aim for a Healthy Weight
   This National Institutes of Health Heart, Lung and Blood Institute Web site offers resources and information for professionals and consumers. Three interactive tools on the site are:

   • Body Mass Indicator (BMI) Calculator
     Calculate if you're at a healthy weight

   • Interactive Menu Planner As you plan a day's meals, your calories are calculated and your meal items and calories are entered in the meal selections at the bottom of the page.

   • Portion Distortion Take this interactive quiz to see if you can guess how much calories have increased in food portions over the years.

4. Nutrient Composition of Foods
   Look up calories and other nutrients in various portion sizes of foods. (Source: US Dept. of Agriculture)

Web Articles

1. Eat Smart: How to Fill Up, Not Out!

2. The Power of One Dietary Change in Losing Weight
   12 Easy Ways to Eat 100 Less Calories a Day!

3. Feel Full On Fewer Calories
   An interview with Dr. Barbara Rolls about Volumetrics

4. Sizing Up Food Portion Sizes

5. Make Healthy Eating a Habit

6. Tiny Bites Total Big Calories

7. Starting a Walking Program

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