healthy weight presentation
TRANSCRIPT
M E G A N M O R R I SD I E T E T I C I N T E R N , U V M
Finding YOUR Healthy Weight
What You’re Told
BMI1,2
“Healthy” Waist Circumference1
Underweight < 18.5
“Normal” Weight 18.5 – 24.99
Overweight > 25
Obese > 30
Men Less than 40 inches
Women Less than 35 inches
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Other things to consider about BMI…2,3
Gender
Age
Muscle versus Fat
Body shape
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Benefits of a Healthy Weight FOR YOU
Decreased risk of heart disease, stroke, diabetes, high blood pressure, and cancer.4
Increased strength and endurance
Feel better
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HEALTHY BEHAVIORS CAN POSIT IVELY IMPACT WEIGHT WITHOUT FOCUSING ON
A NUMBER.
Focus on BEHAVIORS
Building a Balanced Plate
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Sneaky Tricks to Manage Portions
Use smaller plates or bowls.Fill up on vegetables first.Guess with your hands or objects (handout).Try adding fruits and vegetables to meals & snacks.
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Dietary Guidelines 2015-20204
Focus OnVariety of vegetablesFruitWhole grainsFat-free or low-fat dairyLean proteinsOils
LimitSaturated fatsTrans fatsAdded sugarsSodium
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Move Every Day4
Build up to:150 minutes per week (30 minutes 5 days a week)2 strength training sessions per week
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Examples
Park farther away
Take the stairs
Start with just 10 minutes and build up from there
Handout
DASH diet5
More fruits, vegetables, whole grains, low fat dairy, lean protein.
Tips and tricks for making daily changes.
Building your plate and serving sizes.
Examples
Choose one behavior that works for YOU
Switch to diet soda
Incorporate fruit or vegetables into snacks
Switch to whole grain bread
Once confident, add in another behavior
References
1. Centers for Disease Control and Prevention. Healthy weight. Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/assessing/. Updated May 15, 2015. Accessed August, 2016.
2. Department of Health and Human Services, Centers for Disease Control and Prevention. Body mass index: Considerations for practicioners. Centers for Disease Control and Prevention.https://www.cdc.gov/obesity/downloads/BMIforPactitioners.pdf. Accessed August, 2016.
3. Mayo Clinic. Apple and pear body shapes. Mayo Clinic. http://www.mayoclinic.org/diseases-conditions/metabolic-syndrome/multimedia/apple-and-pear-body-shapes/img-20006114. Accessed August, 2016.
4. The Nutrition Source. Healthy weight. Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/. Accessed August, 2016.
5. Vermont Department of Health. DASH eating plan. Vermont Department of Health.http://www.rrmc.org/app/files/public/1572/DASH-Diet-Informational-Brochure.pdf. Accessed August, 2016.