Critical Thinking…

• What is required for weight loss to occur?

• How about weight gain?

Nutrition – Lesson 4

• Weight Gain&

• Weight Loss

• & MYPLATE

The Bottom Line For weight loss to occur, there must be a calorie deficit!

For weight gain to occur, you must consume more calories than you burn.

*To maintain your weight you must balance the calories you take in with the calories out

How to Lose or Gain Weight in a Healthy way

• 3500 calories = 1 lb– Burn an additional 500 calories/day =

lose 1 pound/week– Consume an additional 500 calories/day =

gain 1 pound/week

*What would I have to do to lose 3 lbs in one week?

Fiber Can Be Your FriendWhat’s so great about fiber?

• “Speeds things up”

• Binds cholesterol

• Helps you feel full

• Takes longer to digest

• Resists the “insulin surge”

A Healthy Eater…respects the difference between

carbohydrate foods: nutrient-dense carbs vs. empty calorie carbs

AND…

…knows that in addition to choosing the right foods most of the time, all foods can fit

A Healthy Eater should eat by this motto:

(EVERYTHING IN MODERATION)

Myplate Recommendations

• Developed by the USDA to give people an idea of their daily nutrient needs.

• MyPlate

Wrap-up Questions

• What are the five food groups on MyPlate?– Vegetable– Fruit– Protein– Grain– Dairy

Food Logs

• Make sure you have both sides of your food log completed.