Eat well! the healthy weigh! session 4
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    Eat well! the healthy weigh! session 4 Eat well! the healthy weigh! session 4 Presentation Transcript

    • Welcome to the Healthy Weigh!1. Everyone will be muted to keep down the background noise levels.2. If you have a question/comment during the presentation, you can type it in the chat box.3. For technical issues, please call the Genesys helpdesk by dialing *10* or 1-800-305-5208.4. We will be taking attendance. Please use your lawson # to identify yourself.5. You will want pen/paper to take notes.
    • The Healthy Weigh! Session 4Eat Well! The Healthy Weigh
    • Moderator PresenterLinda Sweeney, CHES Whitney Voorhees, MPH,RD
    • The Healthy Weigh! Session 4 ObjectivesParticipants will identify: The role of macronutrients in health & weight control How to identify and choose proper portions Effective diet strategies to lose weight and keep it off
    • The Healthy Weigh! Session 4 Balanced Diet Calories are made up of carbohydrates, proteins, and fats A healthy balance of all three is ideal at each meal USDA recommends 45-65% carbs, 10-35% protein, & 20-35% fat
    • The Healthy Weigh! Session 4Carbohydrates• Choose whole grains• High fiber• 45-65% of diet
    • The Healthy Weigh! Session 4Protein• Choose lean & low fat options• 10–35% of diet
    • The Healthy Weigh! Session 4Fats• Choose unsaturated more often• Limit saturated• Avoid trans fats• 20-35% of diet
    • The Healthy Weigh! Session 4ChooseMyPlate.gov - Make half your plate fruits and vegetables - Make at least half your grains whole - Include lean sources of protein - Add low fat dairy
    • The Healthy Weigh! Session 4Which of the following is most responsiblefor weight control? Calories  Net carbohydrates Total fat  Sugar Saturated fat  Added sugar Total carbohydrates
    • The Healthy Weigh! Session 4What is a Calorie? A standard unit of heat equal to the amount of heat required to raise the temperature of 1 g of water by 1 °C. = Energy Supplied by the foods and drinks we consume Consumed by bodily processes (thinking, breathing, digesting, moving, etc)
    • The Healthy Weigh! Session 4Calorie Counts 1 gram of fat = 9 calories 1 gram of alcohol = 7 calories 1 gram of carbohydrate = 4 calories 1 gram of protein = 4 calories Calories from fat = x grams fat * 9
    • The Healthy Weigh! Session 4 Calories on food labels represent the total calories in 1 serving of that food/drink. “Low fat” and “fat free” do not guarantee “low calorie” or “calorie free” “Low carb” and “sugar free” do not guarantee “low calorie” or “calorie free”
    • The Healthy Weigh! Session 4Read the Nutrition Facts– Not Just the Nutrient /Health Claims
    • The Healthy Weigh! Session 4Estimating Calorie Needs
    • The Healthy Weigh! Session 4How Does Weight Loss Happen?
    • The Healthy Weigh! Session 4Strategies for weight management1. Proper portion sizes2. Take your time3. Satisfy your sweet tooth in a healthy way4. Feel full on less5. Eat 4-5 times per day6. Do not drink your calories7. Plan your meals ahead of time
    • The Healthy Weigh! Session 41. Understand & eat proper portion sizesAs portion sizes have gottenlarger over the years, so have we!
    • The Healthy Weigh! Session 4 Portion Sizes1 cup fruit, vegetable, yogurt, cereal or cooked = A fist or a baseball grain3 ounces cooked beef, = A deck of cards or a chicken, or fish checkbook1½ oz cheese = 4 stacked dice1 teaspoon oil/fat = 1 dice2 Tbsp peanut butter or = Ping pong ball hummus
    • The Healthy Weigh! Session 4 Plate Size Dishes are now bigger than ever Replace larger plates with smaller ones, this way you still have a full dish but end up eating less
    • 140 calories 350 calories A difference of 210 calories!
    • The Healthy Weigh! Session 42. Take Your Time! Take the time to savor your food, eating slowly also helps with digestion Be mindful of what you eat
    • The Healthy Weigh! Session 43. Satisfy your Sweet Tooth in a Healthy Way Choose naturally sweet foods, like fruit, yogurt, etc. Seek out fat-free or low-fat dessert options – but still limit portions Take small portions and eat them slowly & mindfully
    • The Healthy Weigh! Session 44. Feel full on less Drink more water! Eat foods that are low in fat and have fiber Include protein at each meal
    • The Healthy Weigh! Session 4  1 cup cooked spaghetti  ¾ cup canned tomatoes 1 cup cooked spaghetti  ¾ cup cooked summer squash ½ cup Alfredo sauce  ½ cup cooked mushrooms  1 cup cooked broccoli  2 tsp olive oil  2 tsp Parmesan cheese  Basil & oregano From The Volumetrics Weight-Control Plan by Barbara Rolls, Ph.D. & Robert A. Barnett
    • The Healthy Weigh! Session 45. Eat 4 to 5 times a day Do not skip meals Plan healthful snacks, one or two a day
    • The Healthy Weigh! Session 46. Do not drink your calories Liquid calories do not satisfy  20 oz water = 0 calories  20 oz sweet tea = 190 calories  20 oz fruit juice = 240 calories  20 oz soda = 250 calories  20 oz (Venti) flavored latte = 320 calories
    • The Healthy Weigh! Session 47. Plan your meals ahead of time  Plan a weekly menu  Emphasize recommended foods  Use recipes  Cook once, eat twice  Make grocery list  Shop according to food labels  Prep ahead as able
    • The Healthy Weigh! Session 4 Plate meal and serve from kitchen Balanced plate technique Use measuring cups/spoons to serve Store leftovers before eating Eat mindfully Plan for snacks Plan ahead for events Portion distortion aware Setbacks are opportunities
    • The Healthy Weigh! Session 4Take Home Message: Balanced diet + regular exercise is the BEST option for successful weight management
    • The Healthy Weigh! Session 4Assignment: Practice 2 of the 7 weight management strategies discussed today
    • The Healthy Weigh! Session 4 Food Groups http://www.choosemyplate.gov/food-groups/ Build a Healthy Meal http://www.choosemyplate.gov/food- groups/downloads/TenTips/DGTipsheet7BuildAHealthy Meal.pdf
    • The Healthy Weigh! Session 4Contact Information: BSV- EmployeeWellness@bshsi.org