eat well! the healthy weigh! session 4
TRANSCRIPT
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Welcome to the Healthy Weigh!
The Healthy Weigh! Session 4
Eat Well! The Healthy Weigh
Moderator Presenter
Linda Sweeney, CHES Whitney Voorhees, MPH,RD
The Healthy Weigh!
Session 4
Objectives
Participants 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!
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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!
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Carbohydrates
• Choose whole grains
• High fiber
• 45-65% of diet
The Healthy Weigh!
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Protein
• Choose lean & low fat options
• 10–35% of diet
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Fats
• Choose unsaturated more often
• Limit saturated
• Avoid trans fats
• 20-35% of diet
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- Make half your plate fruits and vegetables
- Make at least half your grains
whole
- Include lean sources of protein - Add low fat dairy
ChooseMyPlate.gov
The Healthy Weigh! Session 4
Which of the following is most responsible
for weight control?
Calories
Total fat
Saturated fat
Total carbohydrates
Net carbohydrates
Sugar
Added sugar
The Healthy Weigh!
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What 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!
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Calorie 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!
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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”
Read the Nutrition Facts – Not Just the Nutrient / Health Claims
The Healthy Weigh!
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The Healthy Weigh! Session 4
Estimating Calorie Needs
The Healthy Weigh!
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How Does Weight Loss Happen?
The Healthy Weigh!
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Strategies for weight management 1. Proper portion sizes
2. Take your time
3. Satisfy your sweet tooth in a healthy way
4. Feel full on less
5. Eat 4-5 times per day
6. Do not drink your calories
7. Plan your meals ahead of time
The Healthy Weigh! Session 4
1. Understand & eat proper portion sizes
As portion sizes have gotten larger over the years, so have we!
The Healthy Weigh!
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1 cup fruit, vegetable, yogurt, cereal or cooked grain
3 ounces cooked beef, chicken, or fish
1½ oz cheese
1 teaspoon oil/fat
2 Tbsp peanut butter or hummus
Portion Sizes
= A fist or a baseball
= A deck of cards or a checkbook
= 4 stacked dice
= 1 dice
= Ping pong ball
The Healthy Weigh!
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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
A difference of 210 calories!
140 calories 350 calories
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Take the time to savor your food, eating slowly also helps with digestion
Be mindful of what you eat
2. Take Your Time!
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3. 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
4. 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
The Healthy Weigh! Session 4
1 cup cooked spaghetti
½ cup Alfredo sauce
1 cup cooked spaghetti
¾ cup canned tomatoes
¾ cup cooked summer squash
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
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5. Eat 4 to 5 times a day
Do not skip meals
Plan healthful snacks, one or two a day
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6. 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
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7. 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
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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!
The Healthy Weigh!
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Take Home Message:
Balanced diet + regular exercise is the BEST option for
successful weight management
The Healthy Weigh!
The Healthy Weigh!
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Assignment:
Practice 2 of the 7 weight management
strategies discussed today
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Food Groups
http://www.choosemyplate.gov/food-groups/
Build a Healthy Meal
http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet7BuildAHealthyMeal.pdf