Let’s start with the basics…• Macronutrients • Micronutrients – Carbohydrates – Vitamins – Protein – Minerals – Fat – 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/gramGram 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 • Lean meats, chicken and fish • Egg whites• Low-fat dairy products • Tofu • Nuts • Beans • Hummus
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 1.8-2.0Adapted from the American Dietetic Association’s Sports Nutrition Guidebook, 3rd ed., 2000
Healthy FatsMonounsaturated and Polyunsaturated– Olive oil – Avocadoes– Canola oil – Fish– Nuts – Soybeans– Flax 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 LineFor weight loss to occur, there must be a calorie deficit!
It’s All About Choices It 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 To lose weight, it is necessary to watch portion sizes!• Pasta = ½ cup • Raw, leafy veggies = 1• Rice = ½ cup cup• Cereal = ¾ cup • Milk = 1 cup• Bread = 1 slice • Yogurt = ½ cup• Fruit = 1 medium piece • Ice cream = ½ cup• 1 small banana • Meat = 2-3 ounces• Cooked veggies = ½ cup • Peanut butter = 2 Tbsp. • Oil = 1 Tbsp.
Supersizing of America Supersize that please! Regular Supersized• Quarter pounder, fries • Q.P., fries and soda = and soda = 954 calories 1332 calories• 12 ounce soda = 150 • 60 ounce soda = 750 calories calories• Choc. chip cookie = 60 • Large bakery cookie = calories 320 calories• Muffin = 110 calories • Otis Spunkmeyer muffin = 460 calories
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 Friend What’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?
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 Atkins Plan Sources: 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 Calories Regular Calories FatRF Peanut Butter, 2 T 187 Peanut butter 191RF Choc. Chip 118 Choc. Chip cookies, 3 142Cookies, 3FF fig cookies, 2 102 Fig cookies, 2 111FF Vanilla Frozen 100 Whole Milk Vanilla 104Yogurt, ½ c Frozen Yogurt, ½ cLight Vanilla Ice Cream, 111 Vanilla Ice Cream, ½ c 133½cFF Caramel Topping, 103 Homemade Caramel 1032T Topping, 2TLF Granola Cereal, ½ c 213 Granola Cereal, ½ c 138LF 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 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 lbs 2.54 cm = 1 in BMR x activity factor• Protein needs 0.8 – 1.0 grams/ kg body weight• Exercise needs Cardio + strength training
Meals vs. GrazingShould I eat:• 3 regular meals C:Documents and SettingspelissierlLocal• 3 small meals with snacks SettingsTemporary Internet• 6 small meals/ snacks FilesContent.IE585QF S5Y7j0074720.wav• 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 foodRemember, 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 carbsAND…… respects the difference between fats: saturated, trans-fat, mono and poly unsaturated fatsAND……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 legumes3. 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!