Transcript Session 2 PowerPoint Presentation

Eat To Lose Weight
Session 2
Sacred Heart Wellness Series
Beth McKinney, MSEd, RD, CHES
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Why I want to lose
weight
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Health Reasons
Back Pain
Appearance, fitting into
clothes
Feel good
Reduce body fat/gain
muscle
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What you already know
about yourself
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Emotional eater, overeat
in evening
Need more motivation
and support
Have been changing
relationship with food
Checking in: Monitoring
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When I kept track of my intake I
discovered…
Nutrition
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Calories come from….
Soda
20 Years Ago
Today
85 Calories
6.5 ounces
How many
calories are
in today’s
portion?
Soda
20 Years Ago
Today
85 Calories
6.5 ounces
250 calories
20 ounces
Soda
Calorie Difference:
165 Calories
The Food Groups
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Milk, Yogurt, Cheese
Meat, Poultry, Fish, Dry Beans, Eggs, Nuts
Vegetable
Fruit
Bread, Cereal, Rice, Pasta
Others
Milk/Dairy
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2-3 servings
Milk, ice cream, pudding, cheese
8oz. Milk provides 300mg calcium
What else is in milk?
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Protein
Carbohydrates
Fat
A, D, riboflavin, phosphorus
Meat, Poultry, Fish, Dry Beans,
Eggs, and Nuts
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2-3 servings, 2-3 ounces per serving
2 eggs
1-2 Tbs. Peanut butter
1/2 cup cooked beans
3 ounces tofu
Protein, fat, iron, thiamin
100% Vegetable juice
Raw
Cooked
Fresh
Frozen
Canned
Dried/dehydrated
Whole
Cut-up
Mashed
Dark Green
Orange Vegetables
Dry Beans and Peas
Starchy Vegetables
Vegetables
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3-5 servings - approx. 1/2 cup
low in calories, some protein, lots of
vitamins and minerals
Vitamin A, C, fiber
Some veggies are high in carbohydrates
Fruit
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2-4 servings, 1/2 cup
1/4 cup dried fruit
3/4 cup fruit juice
Carbohydrates (sugars)
Fiber
Whole-wheat flour
Bulgur (cracked wheat)
Oatmeal
Brown rice
White flour
Cornmeal
White bread
White rice
Wheat
Rice
Oats
Barley
Bread
Pasta
Breakfast cereals
Flour tortillas
Corn tortillas
Grits
Grain
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6-11 servings, 1/2 cup
Carbohydrates, protein, sometimes fat
Fiber, iron, thiamin , folate
Some people tend to eat a lot of wheat
Others
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Cookies
Beverages
Chips, popcorn
Condiments
These foods have a low nutrient density
What about fiber?
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Soluble
Insoluble
Sources of Soluble and Insoluble
Soluble Fiber
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Oatmeal, oatbran
Nuts and seeds
Legumes
Beans
Dried peas
Lentils
Apples
Pears
Strawberries
Blueberries
Insoluble Fiber
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Whole wheat bread
Barley
Couscous
Brown rice
Bulgur
Whole grain cereals
Wheat bran
Seeds
Carrots, cucumbers,
zucchini, celery, tomatoes
Rate your plate
Half of your
plate is
fruits and
vegetables
One-Quarter
of your
plate is
grains.
One-Quarter
of your plate is
meat or
protein
alternative.
The perfect plate
How would you rate this plate?
Cookies
20 Years Ago
Today
55 Calories
1.5 inch diameter
How many
calories are
in today’s
cookie?
Cookies
20 Years Ago
55 Calories
1.5 inch diameter
Today
275 Calories
3.5 inch diameter
Cookies
Calorie Difference:
220 calories
Spaghetti and Meatballs
20 Years Ago
500 calories
1 cup spaghetti with
sauce and 3 small
meatballs
Today
How many
calories are in
today’s plate of
pasta?
Spaghetti and Meatballs
20 Years Ago
500 calories
1 cup spaghetti with
sauce and 3 small
meatballs
Today
1025 calories
2 cup spaghetti
with sauce and
3 large meatballs
Spaghetti and Meatballs
Calorie Difference:
525 calories
How Visibility and Convenience
Influence Candy Consumption
The farther you have to walk the less you eat.
College administrative assistants ate twice
as many chocolate kisses (9 versus 4) when
these kisses were placed on their desk than
when they were placed 6 feet away. They
were also more likely to lose track of how
many they had eaten.
- Research by Brian Wansink, Cornell
Thoughts?
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Where is your thinking now?
Questions?