Download Weight Management Group 2009

New Way Forward
Weight Management Group 2009
New Way Forward
www.newwayforwardtrafford.org
Tel: 0161 962 0487
E-mail: [email protected]
Healthy Activities Available
New Way Forward offers these healthy activities to help you to have a healthy lifestyle.

Gardening and Allotments
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Football
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Walking Group
Local Authority leisure centres offer swimming, gym membership, keep fit classes and so much
more. Reduced membership can be arranged depending on circumstances.
Managing Weight
Keeping your weight healthy does not have to be a challenge or a chore, by learning to eat the
right healthy food your weight can be managed.
An average man needs about 2,500 calories a day and an average woman about 2,000 to stay
the same weight, of course this is just a guide and no one is “average”.
Why do we gain weight
By eating more calories than your body is burning you will gain weight. The extra calories that
you consume will be store as fat, too much of which results in weight gain. If you are not active
you will gain more weight.
Taking in more calories than you use your weight will INCREASE
Taking in less calories than you use your weight will REDUCE
So your weight is about getting the balance right.
Fatty foods, sweet foods and sugary drinks are all likely to cause weight gain.
- Genetic differences
- Medical conditions
- Medication
All these factors can also contribute to weight gain.
How can you loose weight?
The best way to loose weight is by reducing your calorie (energy) intake by cutting down on the
fat and sugar in your diet and following a healthy balanced diet. Being active also plays an
important part in losing weight as you will burn calories doing this.
Try not to loose weight too quickly, losing weight slowly and steady is healthier. One or two
pounds a wee ; this way you are more likely to keep the weight off for good. Gradual weight loss
is the safest and more effective long term way to lose weight.
Diet Myths
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Skipping breakfast is not a good way to lose weight, doing so will make you feel tired and
hungry and reaching for high sugar foods.
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The stricter the diet the more successful it will be, if you eat nothing you will become ill of
course . You will lose weight but it will not be effective to last and as soon as you stop the
weight is put back on.
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You will have to give up your favourite foods, giving up food you enjoy will not help your
diet. A treat every now and again is fine.
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Eating at night makes you gain weight this is untrue a calorie is calorie whenever it is
eaten.
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You should not snack between meals; healthy snacks help to control your appetite. Try
fruit and vegetables rather than sugary snacks.
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You have to do intense exercise to lose weight. This is untrue, walking, gardening or
housework will help you burn calories and help you lose weight.
Budget Busting
Eating healthy does not have to be expensive there are ways to eat healthy on a budget
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A little nutritional know how
Careful planning
Careful shopping
You can eat healthy without spending a fortune.
Here are a few tips to help you balance your budget as well as your diet.
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Write a weekly list or a weekly menu to avoid wasting money on impulse buys
and unnecessary items.
Stick to your shopping list
Choose loose rather than pre-packed fruits, veg and salads - they are often cheaper
Avoid added value products such as canned tomatoes with herbs and garlic it’s
much cheaper to add your own to regular ones.
Only take advantage of special offers if you know you will use them.
Try to avoid convenience foods like ready grated cheese they will almost always be more
expensive.
Reach for the freezer, keep a supply of fruit and veg in the freezer they tend to be cheaper than
fresh and last longer and also count towards your five a day.
Tins with tinned oily fish such as sardines and salmon are cheaper than fresh fish and have a
longer shelf life. Opt for the ones in spring water to keep the salt level low.
Start your day with breakfast do not skip it, it’s the most important meal of the day having a slow
release. Breakfast such as oats or weetabix will keep you from craving sugary foods.
Pasta is another cupboard essential that is both filling and cheap. You can do lots with pasta to
suit your taste where you can go for wholegrain.
The Eat Well Plate
The Eat Well Plate is a great way to check that you are eating the right amount of foods.
It will guide you to getting balance of foods.
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What you eat is important for your physical and mental health
Eat more of the foods from the bigger section and less from the smaller section
Fruit and Vegetables
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Minimum recommended fruit and veg is about five portions a day which is about a
handful. Potatoes do not count towards 5 a day.
Fresh is best but frozen, dried of juiced is fine also.
Aim to eat a rainbow of different coloured fruit and veg a day.
Carbohydrate of starchy foods (bread, rice, pasta, potatoes)
- Choose wholemeal
- Try slow releasing foods which fill you for longer e.g. oats, rice, pasta
Protein foods (meat, fish, eggs, beans, peas, nuts and seeds)
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Aim to eat two portions of oily fish per week or take omega 3 oil supplement, choose
fresh, frozen or canned just remember that frozen or canned can be high in salt.
Milk and Dairy foods
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Cheese, milk, yogurts are all good sources of calcium and are essential to a diet.
Some foods and drinks can be high in potential “stressors” these are things with additives,
saturated fat, added sugar, caffeine, chocolate and alcohol.
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Have less foods and drinks containing artificial colourings, flavourings and preservatives.
Have less food containing hydrogenated fats.
Please note that these are just guidelines, individuals may vary. If in doubt talk to your
GP before making any significant changes to your diet.
Recommended daily amounts of food and drink
To be at our healthiest the government and health professionals make recommendations about
the amounts and types of food and drink that we eat each day.
Energy (calorie) requirements
This is how many calories you need (if you are doing normal levels of activity) each day to keep
at the same weight. The amounts needed go up and down with your age and men, unfortunately
can have more calories than women. If you want to reduce your weight you need to either
reduce the number of calories you eat or increase the number you use from exercise.
Age
19-50 years
51-59 years
6- -64 years
Male
2550
2550
2380
Female
1940
1900
1900
Fat intake
For women, total fat intake should average around 76g a day and for men 100g per day. There
are different kinds of fats saturated (which come from animals like butter, chesses or lard).
These should make up 1/3 of fat and unsaturated (which come form plants like olive oil from fish
like cod liver oil). These should make up 2/3 of fat eaten.
Protein Intake
Foods vary in the amount of protein they provide but the main sources include meta, fish, eggs,
milk, cheese, cereals an cereal products (e.g. bread), nuts and pulses (beans and lentils). The
recommended amounts for protein are 55.5g per day for men aged 19-50 years and 53.3 g per
day for those aged 50 + years and 45.0g per day for women aged 29-50 years and 46.5g per
day for those aged 50 + years.
Carbohydrate Intake
Recommendation is for 288g per day for men and 210g per women with advice no more than
115g of this for men and 84g of this for women per day coming from sugars.
Fibre Intake
It is suggested that the average intake of fibre should be18g per day.
Fluid Intake
Health professionals recommend at least 1.5 to 2 litres per day (6-8 cups) of liquids a day. We
can get our fluid requirements from a number of sources it is not necessary to only drink ‘pure’
water, other drinks like squash, fruit juices, tea and coffee contribute to our daily requirements
too. People often forget that some of our fluid requirements come from the food we eat not just
drinks. Roughly a third of an adult’s daily fluid intake is supplied by what is eaten rather than
what is drank. Fruit and vegetables provide most of this additional fluid.
Salt Intake
Maximum intake should be 6g per day.