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Provided Courtesy of Nutrition411.com
Weight Management
Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC, CHES
Updated by Nutrition411.com staff
Review Date 6/14
G-1292
If overweight, why lose
5% to 10% of your
body weight?
• Reduces blood pressure, glucose, and
cholesterol
• Increases life span, energy, self-esteem, and
quality of life
• Improves arthritis, knee pain, and back pain:
– According to one study, for every 1 pound (lb)
lost, 4 lb pressure is relieved from the knees
Did You Know?
• You can enjoy all the foods you love and still
lose weight
• People who eat breakfast are thinner
• You are more likely to succeed if you set
small, realistic goals you know that you can
accomplish
How?
• Get active:
– A 200-lb person uses around 80 calories to walk
for 15 minutes
• Learn to manage stress
• Pay attention to calories:
– 3500 calories=1 lb of fat
– To lose 1 lb/week, create a 500-calorie deficit/day
What Does 500 Calories
Look Like?
20 fl oz
240 calories
g=grams, fl oz=fluid ounce, oz=ounce
2.05 oz (58 g)
260 calories
Evaluate Your Extras:
Where Can You Cut
Back?
• About 30 calories in every bite
• Condiments:
– 1 tablespoon (Tbsp) butter=100 calories
– 1 Tbsp mayonnaise=90 calories
– 1 Tbsp ranch salad dressing=
73 calories
Evaluate Your Extras:
Where Can You Cut
Back? (cont’d)
• Portion sizes:
– ½ cup (C) of pasta vs 1 C of pasta
– ⅓ vs 1 C of rice
– 3 vs 6 ounces (oz) of meat
• Drinks
Liquid Calories
Beverage
Water (8 fl oz)
Diet soda or unsweetened tea (8 fl oz)
Crystal Light® or other sugar-free drinks (8 fl oz)
Lite cranberry juice (8 fl oz)
Lite beer (12 fl oz)
Alcohol (1.5 fl oz), wine (6 fl oz), beer (12 fl oz)
Orange juice, apple juice, apple cider (8 fl oz)
Cranberry cocktail (8 fl oz)
Calories
0
0
5-10
40
100
110, 124, 150
110-120
130
Making Healthier Food
Choices
• Where to start?
– Do you eat a variety of foods from the basic food
groups—dairy, meat/bean, fruits, vegetables, and
grains?
– Do you aim for low-fat dairy,
Do not miss
lean meats, and whole grains?
out on
– Do you limit fats and sweets?
important
vitamins
Making Healthier Food
Choices (cont’d)
• How to start?
– Plan
– Pay attention to serving sizes
– Look at food labels
Snacking
• Pretzels or baked chips, instead of regular
potato chips
• Instant oatmeal with a piece of fruit
• High-fiber cereal or bar
• Nuts, seeds, and raisins
• Lite popcorn and a cheese stick
• Canned fruit in lite juice
Snacking (cont’d)
• Fruits and vegetables:
– For example, baby carrots and tomatoes
– Can serve with reduced-fat dressing, hummus,
or fruit dip
• Whole-wheat crackers and applesauce
Lunches
• Add a piece of fruit, serving of vegetables,
and lite yogurt or a cheese stick to any of
these:
– Whole-wheat bread with lean meat
– Tuna salad sandwich made with fat-free or
low-fat mayonnaise
– Turkey hot dog, cut up in baked beans
– Turkey pepperoni on whole-grain crackers
Lunches (cont’d)
• If a microwave is available:
– Canned soup—look for clear soups vs creamy
– Canned ravioli—look for 98% fat free
Fast-food Challenges
• Evaluate how many times you eat out each
week
• Make a goal to eat out one less time each
week
• Say “no thank you” to the super sizes
Fast-food Challenges
(cont’d)
• Search the menu for healthier alternatives
when going out to eat:
– Choose grilled or baked vs fried foods
– Substitute a baked potato for French fries
– Ask for condiments on the side
– Limit extra calories, such as the free bread or
chips that come with the meal
– Avoid beverages with calories
Get Moving
• Exercise is medicine
• Do you get the minimum required:
– 30 minutes of moderate-intensity aerobic activity
5 days/week
– Muscle-strengthening activities on 2 or more days
• Do not become a statistic
Step 4: Manage Stress
Tips for Life
• Do not drink calories
• Stay hydrated
• Change habits:
– Eat three meals/day
– Eat slowly
– Pack a lunch or get the healthier meal
if you eat out
I dare
you!
Tips for Life (cont’d)
• Focus on fruits and vegetables
• Get active
• Manage stress
• Try to eat low-fat or nonfat versions
of foods
I dare
you!
Get Support
• Join a weight-management program
• Talk to your doctor about your goals
• Set goals and action steps to achieve goals
with others
• Knowledge is power:
– http://www.sparkpeople.com
– www.fitday.com
– www.thedailyplate.com
The choice is yours!