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Jenny DeanMS, RD Candidate
March 2004
Why Weight is Important to Us
• Health and overall well-being• Disease prevention• Competitive sports/ training• Looks• Self-esteem
It is a constant tug-of-war between foods we love to eat and the tight jeans we love
to wear.
Everyone is looking for the answer…
If only it were this easy
Myth vs. FactMyth? Fact?
Let’s start with the basics…• Macronutrients
– Carbohydrates – Protein– Fat
• Micronutrients– Vitamins– Minerals– Water
All are part of a healthy diet!
Calorie Breakdown Carbohydrates: 4 calories/gram
Protein: 4 calories/gram
Fat: 9 calories/gram
Alcohol: 7 calories/gram
Gram for gram, carbohydrates and protein have the same amount of calories
Carbs Can Be Your Friend• Whole grain breads,
crackers, tortillas, English muffins and bagels
• Pastas, brown rice
• Bran or whole grain cereals
• Whole wheat flour
Protein Picks
• Tofu• Nuts• Beans• Hummus
• Lean meats, chicken and fish• Egg whites
• Low-fat dairy products
How much do I need?• 15-20% of total calories
Grams protein/ kg body weight
Current RDA for sedentary adult 0.8
Recreational exerciser, adult 1.0-1.5
Competitive athlete, adult 1.2-1.8
Adult building muscle mass 1.4-1.8
Athlete restricting calories 1.4-2.0
Maximum usable amount for adults 2.0
Growing teenage athlete 1.8-2.0
Adapted from the American Dietetic Association’s Sports Nutrition Guidebook, 3 rd ed., 2000
Healthy FatsMonounsaturated and– Olive oil– Canola oil– Nuts– Flax
Polyunsaturated– Avocadoes– Fish– Soybeans
Avoid foods high in saturated fats!
How much?• 20-30% of total calories• Very low fat diets often lack energy & nutrients• High fat diets tend to cause sluggishness and
weight gain
Weight Loss…The proven way
• Energy In < Energy Out• Safe weight loss = 1-2 pounds per week• The faster it is lost, the more likely it is to
come back!
Why We Gain Weight• Real WEIGHT GAIN occurs when and only
when your CALORIES IN exceed your CALORIES OUT for an extended period of time
• 500 calories/day x 7 = 3500 calories = 1 lb– Burn an additional 500 calories/day =
lose 1 pound/week– Consume an additional 500 calories/day =
gain 1 pound/week
The Bottom Line
For weight loss to occur, there must be a calorie deficit!
HOW???• Balance, variety, moderation• Healthy food choices• Watch portion sizes• Exercise• Sleep• Stress management
It’s All About ChoicesIt is important to eat foods from
EACH FOOD GROUP every day!• Whole grains• Fruits• Veggies• Low-fat dairy products• Lean meats, chicken and fish• Beans and legumes• Heart healthy fats
Problems With Portions
• Pasta = ½ cup• Rice = ½ cup• Cereal = ¾ cup• Bread = 1 slice• Fruit = 1 medium piece• 1 small banana• Cooked veggies = ½ cup
• Raw, leafy veggies = 1 cup
• Milk = 1 cup• Yogurt = ½ cup• Ice cream = ½ cup• Meat = 2-3 ounces• Peanut butter = 2 Tbsp.• Oil = 1 Tbsp.
To lose weight, it is necessary to watch portion sizes!
Supersizing of America
Regular• Quarter pounder, fries
and soda = 954 calories• 12 ounce soda = 150
calories• Choc. chip cookie = 60
calories• Muffin = 110 calories
Supersized• Q.P., fries and soda =
1332 calories• 60 ounce soda = 750
calories• Large bakery cookie =
320 calories• Otis Spunkmeyer muffin =
460 calories
Supersize that please!
Healthy or Hefty? • Store-bought smoothies• Milkshakes• Lattes and coffee drinks• Granola• Energy bars• Muffins• Popcorn• Crackers
Breakfast
• Believe it or not, breakfast can help you lose weight!
• Eat a hearty breakfast to kick start your day• Consume calories throughout the day vs. at
night• Include carbohydrates and protein to keep
you fueled
Dining Out Can Be Healthy• Choose lean chicken and fish• Choose foods that are steamed, broiled,
roasted, poached, stir-fried or baked instead of fried or sautéed
• Choose marinara pasta sauces instead of creamy sauces
• Beware of high-fat salad dressings- order dressing on the side
• Unlimited chips or bread… a quick way to boost calorie intake
Dining Out Do’s and Don’ts
• Split the meal with a friend• Order a take-out bag immediately and
put half away• Ask your server how food is prepared
and modify if necessary• Alcohol before dinner can increase
appetite• Limit “add-ons” like chips and bread
Super SaladLet’s build a healthy salad…
Includes vitamins, minerals, fiber, antioxidants, protein and healthy fat
Fiber Can Be Your FriendWhat’s so great about fiber?
• “Speeds things up”• Binds cholesterol• Helps you feel full• Takes longer to digest• Resists the “insulin surge”
Food and Mood
• Eating for reasons other than hunger can sabotage your weight loss efforts
• Identify patterns by writing down when and why you eat for reasons other than hunger
• A good rule of thumb = Eat when you are hungry and stop when you are full. Simple, right?
Get Moving!Activity Calories burned per hour-
120 lbsCalories burned per hour-
170 lbsAerobics 300 420Basketball 330 460Bicycling (<10 mph) 220 310Eating 80 115Gardening 275 385Hiking 330 460Housework 135 190Jogging 385 540Mowing lawn 300 425Skiing, cross country 440 615Skiing, downhill 385 540Sleeping 50 70Soccer 385 540Walking briskly 220 310Weight training 165 230
Adapted from ADA’s complete Food & Nutrition Guide
Fad Diets• “FAD”, defined by Webster’s 2nd college
edition: “A custom, style, etc. that many people are interested in for a short time; passing fashion; craze”
• Fad diets are not new- remember the no-fat craze, the combination diets, the grapefruit diet, the cabbage soup diet?
• Fad diets are not geared towards long-term lifestyle changes that most people are willing to stick with
The Latest Fads…
The Atkins PlanSources: http://atkins.com; New York Times, January 18, 2004
• 20-60 grams carb/day, depending on your personal “Critical Carbohydrate Level for Losing”
• Emphasizes red meat, cheese and butter as “foods you may eat liberally”
• Low/ no milk and grains• Few fruits• Missing key vegetables• Low calorie
The Atkin’s PlanWhy it works• Foods high in fat and protein promote satiety• Eat fewer caloriesWhat is right• Reduce/ cut out refined sugars and empty
caloriesWhat is wrong• Miss out on key nutrients• Boring!• Heart and kidney health• Once eating returns to normal, so will weight
Low-carb Marketing• Over 600 new low-carb products introduced this year• Sales may exceed $15 billion this year• Low-carb products appeal to convenience eaters
• Problem: A calorie is still a calorie. Many dieters consuming these products are claiming to have stopped losing weight.
• Fact: Low-carb foods are not necessarily low calorie foods. It is overeating calories that makes us gain weight, not overeating carbohydrates.
Don’t be Fooled: Fad diets still up to their old tricks
• “Carb-controlled” treats including breads, sweets and bars
• Sound familiar? The early 90s were filled with low/no-fat products including crackers, cookies and diet bars- yet we overate these products and wondered why we didn’t lose weight
• FACT: History repeats itself. Low-carb snacks, wraps, cookies and bars are still packed with calories despite their low “net carbs” – and we’re overeating again
Fat-Free vs. Regular Calorie Fat-Free or Reduced
FatCalories Regular Calories
RF Peanut Butter, 2 T 187 Peanut butter 191
RF Choc. Chip Cookies, 3
118 Choc. Chip cookies, 3 142
FF fig cookies, 2 102 Fig cookies, 2 111
FF Vanilla Frozen Yogurt, ½ c
100 Whole Milk Vanilla Frozen Yogurt, ½ c
104
Light Vanilla Ice Cream, ½ c
111 Vanilla Ice Cream, ½ c 133
FF Caramel Topping, 2T
103 Homemade Caramel Topping, 2T
103
LF Granola Cereal, ½ c 213 Granola Cereal, ½ c 138
LF Cereal Bar 130 Cereal Bar 140
South Beach DietWhat is says• Relies on the Glycemic IndexWhat is right• Encourages whole foods instead of refined
foods and foods high in sugarWhat is wrong• GI does not accurately assess the way
your body deals with meals
Trend or Fad?• Fad Diets are successful because in the end,
you are eating fewer calories• Does the eating plan make you happy or are
you constantly obsessed with food?• The question is…Can you maintain
this diet for the rest of your life?
Weight Loss Supplements
Weight Loss Supplements
Not a safe alternative
• Not regulated by FDA!• Affects each person differently• Expensive• Non-ephedra products can be just as
dangerous
Do you want to buy these for the rest of your life?
A Weight Loss Plan• Think in terms of a lifestyle change, not
short-term “diet”• Set realistic goals• Make gradual changes• Each person is different• Experiment to find what
works for you• Expect to be successful!
What Works For You• Calorie needs (Harris Benedict Equation)
1 kg = 2.2 lbs2.54 cm = 1 inBMR x activity factor
• Protein needs0.8 – 1.0 grams/ kg body weight
• Exercise needsCardio + strength training
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Meals vs. GrazingShould I eat:• 3 regular meals• 3 small meals with snacks• 6 small meals/ snacks
• This is a personal preference and depends on your schedule and what you consider a “meal” and a “snack”
• Keep calorie needs in mind
Next…• Get a journal- record progress, set-backs,
thoughts and feelings• Try new recipes• Take healthy snacks with you• Try to eat at home more and eat out less• If you do eat away from home, make
healthy choices- Don’t be afraid to ask for modifications
• Eat slowly and savor mealtime• Not sure if you are hungry?
Take a walk first
• Drink plenty of water• If you like soda- drink diet• You’re never to old to pack your lunch• Don’t starve yourself…you’ll end up overeating later• Let yourself indulge in your favorite foods…just
watch portion sizes• Get an exercise buddy• Do active things that you actually like!• Curb late night eating• Watch out for the Saturday night 6 pack• Don’t be too hard on yourself
Indulge…but in moderation!
• Do it for you, not anyone else• Focus on health benefits and the way you feel and
you won’t be disappointed• Don’t get discouraged if you don’t see results
immediately- healthy weight loss takes time• You may hit a plateau in your weight loss…this is
natural and you may have to reevaluate your plan• Reward yourself with things other than food
Remember, eating is supposed to be FUN and there is more to life than obsessing over food!
Healthy Snacks• Air-popped or “light” popcorn• Raw veggies and low-fat dip• Baby carrots• Fruit• Pretzels• PB & B sandwich• Sliced turkey• Dry cereal• Hummus• Yogurt• Homemade smoothie• Baked chips and salsa• Latte with skim milk
A Healthy Eater…respects the difference between
carbohydrate foods: nutrient-dense vs. nutrient-poor/calorie-dense carbs
AND…… respects the difference between fats:
saturated, trans-fat, mono and poly unsaturated fats
AND……knows that in addition to choosing the right
foods most of the time, all foods can fit
A Healthy Eating Plan1. Plant-based foods: FRUITS AND VEGGIES!2. Beans and legumes 3. Whole-grains4. Nuts and Seeds (including nut butters)5. Lean Protein: Lean meats and tofu6. Heart-healthy Fats: Oils, avocado, flax7. Low-fat dairy or substitutes more often8. Eat sparingly: Red meat, fatty meats, butter,
sweets, white flour, white rice9. Do liberally: Exercise!
You have to do what is right for you!