Jenny Dean MS, RD Candidate March 2004

Why Weight is Important to Us

Health and overall well-being Disease prevention Competitive sports/ training Looks Self-esteem

It is a constant tug-of-war between foods we love to eat and the tight jeans we love to wear.

Everyone is looking for the answer

If only it were this easy

Myth vs. Fact

Myth? Fact?

Lets start with the basics

Macronutrients Carbohydrates Protein Fat Micronutrients Vitamins Minerals Water

All are part of a healthy diet!

Calorie Breakdown
Carbohydrates: 4 calories/gram
Protein: 4 calories/gram

Fat: 9 calories/gram
Alcohol: 7 calories/gram

Gram for gram, carbohydrates and protein have the same amount of calories

Carbs Can Be Your Friend

Whole grain breads, crackers, tortillas, English muffins and bagels

Pastas, brown rice

Bran or whole grain cereals Whole wheat flour

Protein Picks
Lean meats, chicken and fish

Egg whites

Low-fat dairy products Tofu Nuts Beans Hummus

How much do I need?

15-20% of total calories
Grams protein/ kg body weight Current RDA for sedentary adult Recreational exerciser, adult Competitive athlete, adult Adult building muscle mass Athlete restricting calories Maximum usable amount for adults Growing teenage athlete 0.8 1.0-1.5 1.2-1.8 1.4-1.8 1.4-2.0 2.0 1.8-2.0

Adapted from the American Dietetic Associations Sports Nutrition Guidebook, 3rd ed., 2000

Healthy Fats
Monounsaturated and Polyunsaturated
Olive oil Canola oil Nuts Flax Avocadoes Fish Soybeans

Avoid foods high in saturated fats!

How much?
20-30% of total calories Very low fat diets often lack energy & nutrients High fat diets tend to cause sluggishness and weight gain

Weight Loss
The proven way
Energy In < Energy Out Safe weight loss = 1-2 pounds per week The faster it is lost, the more likely it is to come back!

Why We Gain Weight

Real WEIGHT GAIN occurs when and only when your CALORIES IN exceed your CALORIES OUT for an extended period of time 500 calories/day x 7 = 3500 calories = 1 lb
Burn an additional 500 calories/day = lose 1 pound/week Consume an additional 500 calories/day = gain 1 pound/week

The Bottom Line

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

HOW???
Balance, variety, moderation Healthy food choices Watch portion sizes Exercise Sleep Stress management

Its All About Choices

It is important to eat foods from EACH FOOD GROUP every day! Whole grains Fruits Veggies Low-fat dairy products Lean meats, chicken and fish Beans and legumes Heart healthy fats

Problems With Portions

To lose weight, it is necessary to watch portion sizes!
Pasta = cup Rice = cup Cereal = cup Bread = 1 slice Fruit = 1 medium piece 1 small banana Cooked veggies = cup Raw, leafy veggies = 1 cup Milk = 1 cup Yogurt = cup Ice cream = cup Meat = 2-3 ounces Peanut butter = 2 Tbsp. Oil = 1 Tbsp.

Supersizing of America
Supersize that please!

Regular
Quarter pounder, fries and soda = 954 calories 12 ounce soda = 150 calories Choc. chip cookie = 60 calories Muffin = 110 calories

Supersized
Q.P., fries and soda = 1332 calories 60 ounce soda = 750 calories Large bakery cookie = 320 calories Otis Spunkmeyer muffin = 460 calories

Healthy or Hefty?
Store-bought smoothies Milkshakes Lattes and coffee drinks Granola Energy bars Muffins Popcorn Crackers

Breakfast

Believe it or not, breakfast can help you lose weight! Eat a hearty breakfast to kick start your day Consume calories throughout the day vs. at night Include carbohydrates and protein to keep you fueled

Dining Out Can Be Healthy

Choose lean chicken and fish Choose foods that are steamed, broiled, roasted, poached, stir-fried or baked instead of fried or sauted Choose marinara pasta sauces instead of creamy sauces Beware of high-fat salad dressingsorder dressing on the side Unlimited chips or bread a quick way to boost calorie intake

Dining Out Dos and Donts

Split the meal with a friend Order a take-out bag immediately and put half away Ask your server how food is prepared and modify if necessary Alcohol before dinner can increase appetite Limit add-ons like chips and bread

Super Salad
Lets build a healthy salad

Includes vitamins, minerals, fiber, antioxidants, protein and healthy fat

Fiber Can Be Your Friend

Whats so great about fiber? Speeds things up Binds cholesterol Helps you feel full Takes longer to digest Resists the insulin surge

Food and Mood

Eating for reasons other than hunger can sabotage your weight loss efforts Identify patterns by writing down when and why you eat for reasons other than hunger A good rule of thumb = Eat when you are hungry and stop when you are full. Simple, right?

Get Moving!
Activity
Aerobics

Adapted from ADAs complete Food & Nutrition Guide

Calories burned per hour120 lbs

300

Calories burned per hour170 lbs

420

Basketball
Bicycling (<10 mph) Eating Gardening Hiking Housework Jogging Mowing lawn Skiing, cross country

330
220 80 275 330 135 385 300 440

460
310 115 385 460 190 540 425 615

Skiing, downhill
Sleeping Soccer Walking briskly Weight training

385
50 385 220 165

540
70 540 310 230

Fad Diets
FAD, defined by Websters 2nd college edition: A custom, style, etc. that many people are interested in for a short time; passing fashion; craze Fad diets are not new- remember the no-fat craze, the combination diets, the grapefruit diet, the cabbage soup diet? Fad diets are not geared towards long-term lifestyle changes that most people are willing to stick with

The Latest Fads

The Atkins Plan

Why it works Foods high in fat and protein promote satiety Eat fewer calories What is right Reduce/ cut out refined sugars and empty calories What is wrong Miss out on key nutrients Boring! Heart and kidney health Once eating returns to normal, so will weight

Low-carb Marketing
Over 600 new low-carb products introduced this year Sales may exceed $15 billion this year Low-carb products appeal to convenience eaters

Problem: A calorie is still a calorie. Many dieters consuming these products are claiming to have stopped losing weight. Fact: Low-carb foods are not necessarily low calorie foods. It is overeating calories that makes us gain weight, not overeating carbohydrates.

Dont be Fooled: Fad diets still up to their old tricks

Carb-controlled treats including breads, sweets and bars Sound familiar? The early 90s were filled with low/no-fat products including crackers, cookies and diet bars- yet we overate these products and wondered why we didnt lose weight FACT: History repeats itself. Low-carb snacks, wraps, cookies and bars are still packed with calories despite their low net carbs and were overeating again

Fat-Free vs. Regular Calorie

Fat-Free or Reduced Fat RF Peanut Butter, 2 T RF Choc. Chip Cookies, 3 Calories 187 118 Regular Peanut butter Choc. Chip cookies, 3 Calories 191 142

FF fig cookies, 2
FF Vanilla Frozen Yogurt, c

102
100

Fig cookies, 2
Whole Milk Vanilla Frozen Yogurt, c Vanilla Ice Cream, c Homemade Caramel Topping, 2T Granola Cereal, c Cereal Bar

111
104 133 103 138 140

Light Vanilla Ice Cream, 111 c FF Caramel Topping, 2T LF Granola Cereal, c LF Cereal Bar 103 213 130

South Beach Diet

What is says Relies on the Glycemic Index What is right Encourages whole foods instead of refined foods and foods high in sugar What is wrong GI does not accurately assess the way your body deals with meals

Trend or Fad?
Fad Diets are successful because in the end, you are eating fewer calories Does the eating plan make you happy or are you constantly obsessed with food? The question isCan you maintain this diet for the rest of your life?

Weight Loss Supplements

Weight Loss Supplements

Not a safe alternative
Not regulated by FDA! Affects each person differently Expensive Non-ephedra products can be just as dangerous Do you want to buy these for the rest of your life?

A Weight Loss Plan

Think in terms of a lifestyle change, not short-term diet Set realistic goals Make gradual changes Each person is different Experiment to find what works for you Expect to be successful!

What Works For You

Calorie needs (Harris Benedict Equation)
1 kg = 2.2 lbs 2.54 cm = 1 in BMR x activity factor

Protein needs
0.8 1.0 grams/ kg body weight

Exercise needs
Cardio + strength training

Meals vs. Grazing

Should I eat: 3 regular meals 3 small meals with snacks 6 small meals/ snacks
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This is a personal preference and depends on your schedule and what you consider a meal and a snack Keep calorie needs in mind

Next
Get a journal- record progress, set-backs, thoughts and feelings Try new recipes Take healthy snacks with you Try to eat at home more and eat out less If you do eat away from home, make healthy choices- Dont be afraid to ask for modifications Eat slowly and savor mealtime Not sure if you are hungry? Take a walk first

Drink plenty of water If you like soda- drink diet Youre never to old to pack your lunch Dont starve yourselfyoull end up overeating later Let yourself indulge in your favorite foodsjust watch portion sizes Get an exercise buddy Do active things that you actually like! Curb late night eating Watch out for the Saturday night 6 pack Dont be too hard on yourself

Indulgebut in moderation!

 Do it for you, not anyone else Focus on health benefits and the way you feel and you wont be disappointed Dont get discouraged if you dont see results immediately- healthy weight loss takes time You may hit a plateau in your weight lossthis is natural and you may have to reevaluate your plan Reward yourself with things other than food
Remember, eating is supposed to be FUN and there is more to life than obsessing over food!

Healthy Snacks
Air-popped or light popcorn Raw veggies and low-fat dip Baby carrots Fruit Pretzels PB & B sandwich Sliced turkey Dry cereal Hummus Yogurt Homemade smoothie Baked chips and salsa Latte with skim milk

A Healthy Eater
respects the difference between carbohydrate
foods: nutrient-dense vs. nutrientpoor/calorie-dense carbs AND respects the difference between fats: saturated, trans-fat, mono and poly unsaturated fats AND knows that in addition to choosing the right foods most of the time, all foods can fit

A Healthy Eating Plan

1. 2. 3. 4. 5. 6. 7. 8. 9. Plant-based foods: FRUITS AND VEGGIES! Beans and legumes Whole-grains Nuts and Seeds (including nut butters) Lean Protein: Lean meats and tofu Heart-healthy Fats: Oils, avocado, flax Low-fat dairy or substitutes more often Eat sparingly: Red meat, fatty meats, butter, sweets, white flour, white rice Do liberally: Exercise!

You have to do what is right for you!