Eating Well for Weight Loss

Common Excuses for Weight Loss

I don’t have time

I have too many other priorities

I don’t feel good

I’m too out of shape

I’m too tired

I can’t afford fitness equipment

I can’t afford to eat healthy

I hate exercise

I’ll start tomorrow

I can’t get motivated

I don’t know anything about nutrition

I don’t know where to start

FACTORS CONTRIBUTING TO WEIGHT LOSS

Food (80%)

Physical Activity(10%)

Genetics (10%)

Begin to Eat Intuitively

Legalize all foods – make peace with food.

Listen to your hunger.

Eat the majority of the time when you are physically hungry.

Stop when you are comfortable - not stuffed.

Hunger Scale

1 2 3 4 5Starving Hunger

Pangs

Solid

Hunger

Full Stuffed

Listen to your body and decide which level fits best.

Try to keep your hunger level between level 2 and 3.

Red area = DANGER ZONE

TIPThink of what you would like

to eat when you are at a 3.

How Do I Get Started?

Plan Your Meals & Keep a Food Log - Thinking ahead is key to healthy eating.

Make Time!- Use time management to fit physical activity into your daily routine

Get Active - Vary your routine can help avoid exercise boredom. - Join a gym or find a workout partner.

Make a Healthy Plate

Aim for Balance

Carbohydrates

• Found in grains, fruits, vegetables and dairy

• Aim for a diet full of complex carbohydrates!

Benefits:

Energy

The health advantages of fiber

Aim for Balance

Protein

Strengthens blood

Builds and maintains muscle and body structure

Builds immune system

Sources: meat, fish, poultry, dried beans (including soy) or lentils, cheese, nuts and seeds

Aim for Balance

Fat

Energy

Satiety (feeling of fullness)

Adds flavor to food

Major component of neurons of the brain

Smart Snacks

Plan ahead for snack that includes protein and/or fiber.

Try these simple smart snacks to pack!

Protein Source Fiber Source

1 oz. cheese stick 6-10 whole grain crackers

½ cup edamame 2 clementines

6 oz. Greek yogurt 2/3 cup berries

1 oz. nuts 1 small apple

1 tbsp. peanut butter 1 slice whole-grain toast

1 cup milk 1 Kashi whole-grain cookie

What to Eat?

Choose foods from all food groups.

1. Think protein and fiber! Protein and vegetable sources

Protein Vegetable Fruit Grain Other

3 oz. chicken breast

2 cups leafy greens

½ cup mandarin oranges

1 whole wheat roll

2 tbsp. salad dressing

½ cup cooked black beans

1 cup chopped lettuce -

½ cup chopped tomatoes

½ frozenbanana

blended with ½ cup frozen

berries

1 whole wheat tortilla

½ mediumavocado

Eat Every Couple of Hours

Boosts metabolism and keeps it running high.

Prevents overconsumption of food.

Choose healthy snacks. Think protein & fiber!

Helps get all your needed nutrients.

Putting It All Together

Breakfast

Lunch

A.M. Snack

P.M. Snack

DinnerSpinach Salad with Salmon & Berries

Green Protein Smoothie

Fiesta Soup Meal

Greek Yogurt & Berries

Herbed Omelet Wrap

Recipes

Try this yummy dressing!

Recipes

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Recipes

Recipes

Recipes

Make a Shopping List

What Can A Hy-Vee Dietitian Do For You?

NewslettersWeekly Menu Ideas

Lifestyle & Weight Management Program

• Shopping Tours• Individual Nutrition Consultations• Community Presentations• Cooking Classes• Wellness Workshops• Kids’s Events

Health Screenings• Cholesterol• blood pressure • blood sugar • body fat • body mass index

Questions?

Prize Opportunity