eat right for success!. eat regular meals you cannot go without fuel. eat breakfast. perform better...
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Eat Right for Success!Eat Right for Success!
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Eat Regular MealsEat Regular Meals
You cannot go without fuel. Eat breakfast.
Perform better at school or work More likely to have healthy weight A good breakfast has protein and fiber
Milk, whole grain cereal and fruit Breakfast bar with 10 or more grams protein Meal replacement drink
Eat 4 to 6 meals and snacks per day
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1998
Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1998, 2006
(*BMI 30, or about 30 lbs. overweight for 5’4” person)
2006
1990
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
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Assessment of Height and Assessment of Height and WeightWeight
What is your ideal body weight?Males: 106 lbs. (for the first 5 ft) + 6 lbs.
for each inch over 5 ft. ± 10% for frameFemales: 100 lbs. (for the first 5 ft) + 5 lbs.
for each inch over 5 ft. ± 10% for frameWhat is your Body Mass Index?
[weight in lbs/(height in inches x height in inches)] X 703
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How many calories should you How many calories should you eat?eat?
MAINTAIN: 11 to 16 kcal/pound
LOSE: 8 to 12 kcal/pound
GAIN: 17 or more kcal/poundStrength training helps in gaining weight
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How much Protein?How much Protein?
Normal good health: 0.8 to 1 g per kg
Translates to 0.4 - 0.5 g per lb Practice: wt in lbs divided by 2
150 lbs/2 = 75 g protein per day Lifting weights to build body
Up to double the amount (1.5 best) What you really need are adequate calories
from healthy foods Drink plenty of fluids.
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Where do you get protein?Where do you get protein?
High biologic value (complete) Contains all the essential amino acids Meat, chicken, fish: 6-7 g per oz cooked Egg: 6 g each Soy: 1 oz soy burger or 4 oz soy milk: 6 g
Also good sources of incomplete protein Legumes (dry beans) ½ cup = 6-7 g protein Nuts: 12 almonds (1 oz) = 6 g protein 170 cal
Small amounts protein incomplete protein Cereals (rice, pasta, bread, etc.) Vegetables
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FluidFluid
All liquids count (not just water)Some foods are very high in water
VegetablesFruit
How much do you need?About ½ oz per lb per day
150 lbs = 75 oz/8 oz per cup = 9 cups More if sweating
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Lets Have Some Fun!Lets Have Some Fun!
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You Should Never Eat A Potato
• True
• False
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You Should Never Eat A Potato
• FALSE
–Potatoes are not “fattening”. It’s the butter and sour cream that you add that makes them high in calories
–Potatoes are a good source of Vitamin C, potassium, and fiber
–Potatoes are inexpensive, delicious, and can be prepared many healthy ways
–EAT 2 TO 3 CUPS OF VEGETABLES DAILY
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You shouldn’t eat after 8 PM or you will gain weight
• True
• False
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You shouldn’t eat after 8 PM or you will gain weight
• FALSE (unless you are an admitted night eater)
– Eating at night is not unhealthy and does not make you fat (as long as you aren’t eating too many calories throughout the day)
– There is no “magic” time to stop eating at night to help lose weight.
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Pork is bad for you
• True
• False
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Pork is bad for you
• FALSE– Yes, many pork products are high in fat and/or
salt (bacon, sausage, etc)
– Many pork products are lean and low in salt
– Choose pork tenderloin or well-trimmed pork chops
– MEAT, POULTRY AND FISH HAVE 7 g/oz
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Health Foods are Better for You
• True• False
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Health Foods are Better for You
• FALSE– There is no real definition of “health” foods– “Health” foods can be just as high in calories, fat,
and salt as other foods and are often more expensive
– Commonly used terms include “health” foods, “natural” foods, and “organic foods”
– Only organic foods have labeling guidelines and are defined by the FDA
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You need 8 glasses of water each dayfor good health
• True
• False
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You need 8 glasses of water each day for good health
• FALSE– Fluid needs vary from person to person
– Coffee, tea, milk, and juice count toward your fluid needs
– Drinking water is not a “magic bullet” for weight loss
– Estimate how much fluid you need:• Divide your weight by 2: this is approximately ounces you need
(e.g. 140 lbs /2 = 70 oz) 70 oz/ 8 oz per cup = 8.75 or about 9 cups fluid per day
You may need more fluid if you perspire a lot (e.g. exercising or working outside in hot weather)
Source:Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate (2004)National Academy of Sciences. Institute of Medicine. Food and Nutrition Board.
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If I take vitamins I don’t need to worry about
what I eat• True
• False
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If I take vitamins I don’t need to worry about
what I eat• FALSE
–Foods contain more than just vitamins and minerals
–Components of foods (things that aren’t in vitamin pills) have been found to have health-promoting features
–You should try to get your nutrition from “foods first” and take a multivitamin for extra protection (especially if a woman of childbearing age)
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Avoiding fat will help me lose weight
• True• False
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Avoiding fat will help me lose weight
• TRUE
– Fat has more calories than protein and carbohydrate so cutting back on fat will also help you cut back on calories.
– To maintain good health, eat less fat from all sources. Most of the fat you eat should come from fish, nuts, and vegetable oils.
–Avoid saturated and trans fats
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For more information about For more information about Nutrition on the OU CampusNutrition on the OU Campus
Make an appointment in the Clinic at Goddard 325-4441
Email your question to [email protected]
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Information at OU Health Services Information at OU Health Services (Goddard Health Center)(Goddard Health Center)
620 Elm6 physicians and 2 physician
associatesLab –walk in cholesterol check $10
February and SeptemberAppointments—325-4441 Information—325-4611