Weight Management Workshop

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Lecture #1 of weight management workshop

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Weight Management Workshop

  1. 1. Nutrition Lecture #1 Calculating Calories, Planning Meals, and Tracking Intake By: Ashley Jones and Karman Meyer Vanderbilt University Medical Center Dietetic Interns, ’09-’10 Thursday, June 3, 2010
  2. 2. Myth Busters! T/F – Eating a late dinner causes more of the calories in your meal to be stored as fat. T/F – Carbohydrates turn to fat in your body, so you should keep the level as low as possible. T/F – Organic and all natural foods will help to speed up my weight loss. T/F – In order to burn fat, all fat should be cut out from the diet. Thursday, June 3, 2010
  3. 3. Myth Busters! T/F – Eating a late dinner causes more of the calories in your meal to be stored as fat. A calorie is a calorie no matter when you eat it! T/F – Carbohydrates turn to fat in your body, so you should keep the level as low as possible. Excess levels of carbs, fat, and protein are all stored as fat in they body, but adequate amounts are needed in the body. T/F – Organic and all natural foods will help to speed up my weight loss. Organic and natural foods have the same nutrient composition as conventional foods. T/F – In order to burn fat, all fat should be cut out from the diet. Fat is an essential nutrient that is needed for brain function, cell growth, etc. Thursday, June 3, 2010
  4. 4. Learning Objectives List one reason why maintaining a healthy weight is important State how many calories are in 1 pound of fat Name the three macronutrients List one resource for tracking your intake Thursday, June 3, 2010
  5. 5. Road Map Why Worry About Weight? Energy Balance--Calories In and Calories Out Calculating Needs Nutrition 101 Meal Planning Tracking Your Intake Thursday, June 3, 2010
  6. 6. Why Worry About Weight? High Blood Pressure Diabetes Personal Reasons (energy level, fitting into clothes, appearance, etc.) Other Reasons? Thursday, June 3, 2010
  7. 7. Where Are Your Trouble Spots? Thursday, June 3, 2010
  8. 8. king? Nigh t Snac Where Are Your Trouble Spots? Thursday, June 3, 2010
  9. 9. king? Nigh t Snac Where Are Your Trouble Spots? Eating O ut ? Thursday, June 3, 2010
  10. 10. king? Nigh t Snac Mindless Eating? Where Are Your Trouble Spots? Eating O ut ? Thursday, June 3, 2010
  11. 11. king? Nigh t Snac Mindless Eating? Where Are Your Trouble Spots? Portio n Size s? Eating O ut ? Thursday, June 3, 2010
  12. 12. king? Nigh t Snac Mindless Eating? High Fat Foods? Where Are Your Trouble Spots? Portio n Size s? Eating O ut ? Thursday, June 3, 2010
  13. 13. king? Nigh t Snac Mindless Eating? High Fat Foods? Where Are Your Trouble Spots? Portio th? n Size et Too s? we S Eating O ut ? Thursday, June 3, 2010
  14. 14. king? Nigh t Snac Mindless Eating? High Fat Foods? Where Are Your Trouble Spots? We ekend Eating? Portio th? n Size et Too s? we S Eating O ut ? Thursday, June 3, 2010
  15. 15. Fast Food s? king? Nigh t Snac Mindless Eating? High Fat Foods? Where Are Your Trouble Spots? We ekend Eating? Portio th? n Size et Too s? we S Eating O ut ? Thursday, June 3, 2010
  16. 16. Energy Balance Energy balance describes balancing the calories you take in through food with the calories you “put out” through exercise To gain weight: calories in greater than calories out To maintain weight: calories in equal to calories out To LOSE weight: calories in less than calories out YOU can decide how you to balance your calories--how many calories to intake and output Thursday, June 3, 2010
  17. 17. Energy Balance It’s all about BALANCING calories in and calories out You would have to walk for 150 minutes to burn off the 540 calories in 1 Big Mac Thursday, June 3, 2010
  18. 18. Energy Balance 1 pound of fat = 3500 calories 3500 calories = 500 calorie reduction/day To lose 1-2 pounds/week recommend cutting calories and increasing exercise to equal a decrease of 500 to 1000 calories Thursday, June 3, 2010
  19. 19. Calculating Needs Energy needs are VERY individualized Dependent on your height, weight, age, gender, amount of lean muscle mass, activity factor, etc. verses ~10,000 calories/day ~2,200 calories/day Thursday, June 3, 2010
  20. 20. Calculating Needs Multiple ways to calculate calorie needs For weight loss it is best to subtract calories from your average calorie intake HOMEWORK! Keep 3-day diary or log of ALL foods and beverages consumed Average all 3 days together Subtract 500 calories from average for weight loss Thursday, June 3, 2010
  21. 21. Calculating Needs Example Intake of 2200, 2400, and 2100 calories over 3 days Average of 3 days = 2200 calories/day 2200 calories- 500 calories (for weight loss) = 1700 calories/ day Note: Take into consideration amount of physical activity per day...if plan to greatly change physical activity subtract 250-300 calories instead Thursday, June 3, 2010
  22. 22. Nutrition 101 Carbohydrates Fuel for cells--main energy source Four calories per gram Choose fiber rich whole grains...aim to make 1/2 your grains whole Oatmeal, whole-wheat breads and pastas, brown rice, popcorn (low fat!), etc. Thursday, June 3, 2010
  23. 23. Nutrition 101 Protein Lean muscle and red blood cell production Provides iron and other vitamins and minerals Four calories per gram Choose lean sources over high fat sources Fish, poultry, pork, lean meats, beans, etc. Thursday, June 3, 2010
  24. 24. Nutrition 101 Fat Needed for production of certain cells and hormones Aids in absorption of vitamins A,D,E, &K Nine calories per gram Choose mono- and polyunsatured sources Olive oil, canola oil, salmon, peanut butter, flaxseed, etc. Thursday, June 3, 2010
  25. 25. Meal Planning Keep meals between the following calorie ranges Breakfast 300-400 calories Lunch 400-500 calories Dinner 400-500 calories Snacks Less than 200 calories Thursday, June 3, 2010
  26. 26. Meal Planning Breakfast Ideas • 1 cup Oatmeal topped with chopped nuts and/or dried fruit • 1 cup yogurt parfait with fruit and granola • 1 scrambled egg with toast and fruit • 2 Tbsp. peanut butter and 1 banana on whole-wheat toast • Canadian bacon and 1 scrambled egg white on whole-wheat English muffin Thursday, June 3, 2010
  27. 27. Meal Planning Lunch/Dinner Ideas • 3 oz. grilled chicken with tomatoes, asparagus, and ½ cup spaghetti • 3 oz. baked tilapia with sauteed sugar snap peas and whole-wheat dinner roll • 3 oz. lean-ground turkey burger on whole-wheat bun with lettuce, tomato, and light mayonnaise • Grilled shrimp kabob with peppers, onions, and pineapple served with mixed green salad Thursday, June 3, 2010
  28. 28. Meal Planning The key to successful, healthy meals is starting with a plan for the week Plan a list of meals for the week Make a list of all items needed for the meals that week Go to the store and purchase only the items on the list Prevents impulse purchases, which are usually unhealthy foods Thursday, June 3, 2010
  29. 29. Tracking Your Intake A six-month study involving 1,700 participants trying to lose weight found that the most successful weight-loss method was keeping a food journal Individuals who kept a food journal for 6-7 days a week lost twice as much weight as those who did not keep a record of foods they ate Thursday, June 3, 2010
  30. 30. Tracking Your Intake MyPyramid.gov MyPyramid Plan MyPyramid Tracker Menu Planner Thursday, June 3, 2010
  31. 31. Setting Goals Make a SMART goal for the week: Specific Measurable Attainable Realistic Time Sensitive Example: I will eat 2 servings of vegetables every day this week Thursday, June 3, 2010
  32. 32. Learning Objectives List one reason why maintaining a healthy weight is important State how many calories are in 1 pound of fat Name the three macronutrients List one resource for tracking your intake Thursday, June 3, 2010
  33. 33. Questions? Thursday, June 3, 2010
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