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Adult Weight Management
Managing and losing weight the healthy way
Presented by the Academy of Nutrition and Dietetics Evidence Analysis Library®
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Adult Weight Management: The truth behind fad diets is presented by the Academy of Nutrition and
Dietetics Evidence Analysis Library® (EAL).
The EAL® is an online library within the Academy of Nutrition and Dietetics that provides information
on many topics related to disease, nutrition and life cycle for health professionals, especially registered
dietitians. This information is gathered from thousands of research articles, which are reviewed by experts in nutrition and health. Once reviewed, the experts make conclusions based on what was found in
the research. These conclusions are used by health professionals and registered dietitians alike to teach
their patients and clients how to live and maintain a better lifestyle, based on the latest research.
Adult Weight Management
Managing and losing weight the healthy way
Presented by the Academy of Nutrition and Dietetics Evidence Analysis Library®
“No kidding…you lost HOW much? I need to try your low carb double bacon cheese diet! I’ve tried
everything and nothing seems to help me lose weight.” This lament is shared by many Americans
who struggle with obesity. Winning the “battle of the bulge” is no small feat. And everyone is eager
to share their battle plan. These
include well-meaning friends, relatives and coworkers to the so-called
Contents
“experts.” Furthermore, weight
Dairy Foods and Weight Loss: Is There a
loss methods vary a lot. One plan
Connection?.............................................................................
advises eating sensibly. However,
What works? ..................................................................
another promotes the most radiDid you know? ..............................................................
cal diets which cut out whole food
Bottom line ....................................................................
groups. There are so many different
Cutting Calories…How Low Should You Go?...............
messages and ways to lose weight.
What works? ..................................................................
Who or what information can you
Did you know? ..............................................................
trust?
Bottom line ....................................................................
Let’s talk about nutrition and what
Low-Carbohydrate Diets: Hype or Hope?.....................
works to manage or lose weight.
What works? ..................................................................
Did you know? ..............................................................
Bottom line ....................................................................
How Often Should I Eat? Meal Patterns and
Weight Control........................................................................
What works? ..................................................................
Did you know? ..............................................................
Bottom line ....................................................................
Portion Distortion and Portion Control..........................
What works? ..................................................................
Did you know? ..............................................................
Bottom line ....................................................................
Minimizing the Effort of Losing Weight
through Liquid Diets, Meal Replacements, and
Convenience Foods...............................................................
What works? ..................................................................
Did you know? ..............................................................
Bottom line ....................................................................
Nutrition Tips...........................................................................
Additional Resources............................................................
©2012 Academy of Nutrition and Dietetics. All rights reserved. No part of this publication may be reproduced without the prior written consent of the publisher.
3
Dairy Foods and Weight Loss:
Is There a Connection?
What works?
You probably know that including dairy foods in your daily diet is a good idea. Dairy foods are rich
in calcium, potassium and other nutrients. Milk also provides vitamin D. Calcium and vitamin D help
keep bones strong and healthy from childhood to old age. Potassium in dairy foods may help your
blood pressure. Clearly, dairy foods are important for general health.
But have you seen the ads promoting dairy products as “diet” foods? Is this claim based on fact or
fiction? Scientists don’t know for certain. For example:
• Some studies looked at body weights for people whose didn’t eat enough calcium or dairy
foods. They compared these body weights with people who ate more of these foods. The
people who ate less dairy and calcium were more likely to have higher body weights. These
individuals also had more body fat. However, other studies have not shown these links.
• Research results differ greatly when looking at the role of calcium and dairy foods in weight
loss. In some trials, people who ate more dairy or took calcium supplements lost more weight
than people who did not. However, other studies showed that dairy or calcium intake did not
affect weight.
More research is needed before we know whether dairy foods are “diet foods.” One thing scientists
do know for sure.: to lose weight, you must eat fewer calories than your body uses. You should also
eat high-calcium foods because they are good for your body. If research shows that dairy foods help
you with weight control, that’s an added bonus.
Recommendations
• Have three cups of nonfat or low-fat milk or milk products daily. One cup is equal to 8 fluid
ounces of milk, 8 ounces of yogurt, 1½ ounces of natural cheese (such as Swiss cheese), or 2
ounces of processed cheese (such as American cheese). See the “Tips” below for ways to add
dairy to your eating plan.
• Choose primarily nonfat or low-fat milk and dairy foods. These are lower in calories and saturated fat than foods made with whole milk.
• If you are lactose intolerant, try lactose-reduced milk products. You may also be able to eat
lower-lactose dairy foods. Such foods include nonfat or low-fat yogurt and cheese.
• Get calcium from other foods besides milk products. Try dark-green, leafy vegetables like
spinach and collards. Or, canned fish with bones (such as sardines and salmon). Or you can try
some legumes such as soybeans and black-eyed peas.
• Choose foods that are fortified with calcium. Read labels for breakfast cereals, fruit juices, and
bread. Some have been fortified to have more calcium than regular kinds.
©2012 Academy of Nutrition and Dietetics. All rights reserved. No part of this publication may be reproduced without the prior written consent of the publisher.
4
Did you know?
• A girl reaches her peak bone mass by age 18…age 20 for boys. Bone loss occurs rapidly for
women after menopause which can lead to osteoporosis.1
• Less than half of adolescent boys and only one-fifth of adolescent girls eat the recommended
servings of dairy foods.2
• Although some leafy, green vegetables are good sources of calcium, you would have to eat
11/2 cup cooked spinach to get the same amount of calcium as 1 cup of milk.3
Bottom line
1. More research is needed to see if eating foods high in calcium will help you lose weight.
However, you should eat these foods for other important health benefits.
2. Eat at least 3 servings of calcium-rich foods every day.
©2012 Academy of Nutrition and Dietetics. All rights reserved. No part of this publication may be reproduced without the prior written consent of the publisher.
5
Cutting Calories…
How Low Should You Go?
What Works?
It seems overly simple, but weight control equation really boils down to calories. If you take in more
than you use, you will gain weight and body fat. Calories are taken in with food. They are used up
through physical activity. The number of calories needed to lose weight varies between individuals.
A number of calculators are available to estimate how many calories you need.
A rule of thumb used by many nutrition experts is as follows. Decrease your calories by about 5001000 per day. This should result in a gradual weight loss of about 1-2 pounds per week.
Note that in some cases, weight gain can be a symptom of a medical condition or disorder. If you
suspect your weight is caused by a health problem, see you physician to rule out any problems.
Did you know?
• The average American man gains about 2 pounds per year. A woman gains about 1 pound per
year. (Extrapolated from avg wt gain for men and women from 1988-2008 BRFSS data).4
• A 150-pound woman who walks briskly at a 15-minute mile pace (4 mph) will burn 5 calories
per minute. To burn off an average sized doughnut you’d have to walk quickly around the office for 48 minutes. This is just over 3 miles!
• Most people can cut about 100 calories per day. This equals about 10 pounds of weight loss
per year. In terms of food examples:
ºº One less 140 calorie soft drink each day = 14 fewer pounds a year
ºº One less 270 calorie candy bar each day = 27 fewer pounds a year
ºº One less 420 calorie bagel or donut each day = 42 fewer pounds a year
• Speed up weight loss! Cut back 100 calories from your diet every day PLUS burn up 100 calories daily through activity.
Bottom line
1. The best way to lose weight is to cut calories by eating less and exercising more.
2. Use the resources described in this document to find the calorie level and eating plan that’s
right for you. Or consult a registered dietitian.
©2012 Academy of Nutrition and Dietetics. All rights reserved. No part of this publication may be reproduced without the prior written consent of the publisher.
6
Low-Carbohydrate Diets:
Hype or Hope?
What Works?
No matter where one turns, low carbohydrate diets abound. And they promise quick and easy
weight loss. Carbohydrate refers to naturally occurring sugars found in food.
What Is a “Low-Carb” or “High-Protein” Diet?
• These diets limit carbohydrate-rich foods, such as bread, pasta, cereal, fruit, and vegetables.
• Most of the plans tell you to get less than 40% of total daily calories from carbohydrates. That
amount is much lower than the current government recommendation for adults. (The government recommends that 45% to 65% of daily calories should come from carbohydrates.)
• The diets replace some carbohydrates with protein. The diet promoters argue that eating more
protein helps in a variety of ways. Namely, you lose fat, keep muscle, and feel full while eating
fewer calories.
Do Low-Carb Diets Lead to Weight Loss?
Low-carbohydrate diets can lead to slightly more weight loss than just cutting fat and calories. Research shows this is especially true in the first six months of the diet. However, after a year, people on
low-carb diets did not lose any more weight. Not compared to people on low-calorie diets. Scientists don’t know exactly why low-carb diets don’t seem to work for more than six months. People
may get bored with the diets and return to old eating habits. Or, perhaps the body stops losing
weight when it adjusts to the low-carb eating plan. Currently studies are trying to find out more
about low-carb diets and weight loss programs.
What is the Glycemic Index? I heard that eating foods that are low in
glycemic index can help with weight loss.
The glycemic index (GI), is a way to rate different carbohydrate foods. It is sometimes called “glycemic load,” Foods are given GI number. This number is based on how much a person’s blood sugar
increases after eating the food. Foods with high-GI scores increase blood glucose levels higher than
low-GI foods. Some believe this spike in blood sugar makes the body store more fat. Thus, some
diet promoters believe that high-GI foods may lead to overweight more than low-GI foods do. Some
have suggested that high-GI foods are not as filling. Therefore, people eat more of them. However,
these theories have not been proven. Therefore, avoid diet plans that claim the glycemic index as
your weight control solution.
©2012 Academy of Nutrition and Dietetics. All rights reserved. No part of this publication may be reproduced without the prior written consent of the publisher.
7
Did you know?
• Some low-carbohydrate diets may not have the right amount of nutrients:
ºº Very-high-protein diets often include lots of meat and dairy products. These foods are high
in unhealthy fat and cholesterol, which can clog arteries. You can choose lower-fat meats
and dairy foods. However, be aware that animal products still provide dietary cholesterol.
ºº Diets that cut out whole food groups can be too low in many nutrients. For example,
grain, fruits, and vegetable groups provide fiber, vitamins and minerals. You need these for
good health.
• Diets that tell you to avoid certain types of carbohydrates for weight loss don’t work. Therefore, there is no need to eat low-glycemic index foods. Or to use honey instead of table sugar.
Bottom line
1. You may be able lose weight on a low-carbohydrate diet.
2. Choose your carbohydrate foods wisely. Include a wide variety of fruits, vegetables, and whole
grains.
3. In order to best manage your weight better long-term, eat in moderation and increase your
physical activity. Choose modest portions of protein foods, whole grain carbohydrates, vegetables, and fruits.
©2012 Academy of Nutrition and Dietetics. All rights reserved. No part of this publication may be reproduced without the prior written consent of the publisher.
8
How Often Should I Eat?
Meal Patterns
& Weight Control
What Works?
There are a few things to keep in mind when it comes to weight loss eating plans. Much of the focus
is on choosing the right foods and the proper portions. But research shows the number of meals and
when you eat can help with weight control, too.
How Often Should You Eat?
People who want to lose weight should eat three meals with one or two snacks daily:
• Studies have shown that men who eat smaller, more frequent meals consume fewer calories
per day.
• Eating four or five smaller meals or snacks daily is linked to a lower risk of obesity.
• Eating fewer than four daily meals or snacks may increase the risk of obesity. Eating more than
six meals or snacks daily also increases this risk.
• Why is eating often, but not too often, a good idea for people trying to lose weight? Researchers think that eating frequently reduces hunger. People who are less hungry are less likely to
overeat at any one meal. In addition, many individuals skip meals but then eat more later in
the day.
Go to http://hp2010.nhlbihin.net/menuplanner/menu.cgi to use an interactive tool that will help
you map out a personalized menu plan.
The Benefits of Breakfast
It’s a good idea to make breakfast one of the three main meals of the day. Breakfast research shows
that:
• People who eat larger meals (in terms of calories) in the morning, instead of in the evening,
tend to have lower body weights.
• Eating more in the morning is also linked to more weight loss in people trying to lose weight.
• People who skip breakfast are more likely to become obese than people who eat breakfast.
• People who ate breakfast ate less at later meals. Breakfast eaters were also less likely to snack
impulsively than breakfast skippers.
©2012 Academy of Nutrition and Dietetics. All rights reserved. No part of this publication may be reproduced without the prior written consent of the publisher.
9
Did you know?
• Studies show that up to about 1 in 4 people skip breakfast in the morning.5
• People who are not overweight or who are maintaining weight loss tend to eat breakfast regularly.
• People who maintain weight loss tend to eat high-fiber rather than high calorie breakfasts. For
example, they eat high-fiber cereal instead of meat and eggs.
• You need about 25 grams of fiber per day. Eating ¾ cup bran flakes (5 gm fiber) gives you 20%
of your daily fiber needs.
Bottom line
1. Eat three meals with one or two snacks daily.
2. Avoid skipping meals. Eat breakfast.
3. Don’t eat late in the evening or before bedtime.
©2012 Academy of Nutrition and Dietetics. All rights reserved. No part of this publication may be reproduced without the prior written consent of the publisher. 10
Portion Distortion & Portion Control
What Works?
Americans’ portions have increased incredibly in the last few decades. For example, the standardsize soft drink has ballooned from 12 ounces to 20 ounces! Some convenience stores sell soda in
cups that hold 32 to 52 ounces. A 52-ounce soda has 550 more calories than the recommended soft
drink serving size of 8 ounces!
Americans’ portions explosion may be to blame for its increased waistlines. In fact, scientists have
found ways that portions affect weight control. For example, when people are served more food,
they tend to eat more. People also eat more when food comes in larger packages. What happens if
you give someone a one-ounce (single serving) bag of potato chips? He or she will likely just eat the
one ounce. But with a 7-ounce bag of chips most will eat more than one serving.
It is okay to eat a large amount of one food sometimes. It is also okay to eat a big meal occasionally,
but only if you have smaller amounts and fewer calories at later meals. However, some people don’t
strike that balance. They may not realize that the portions they eat are too big. We call this “portion
distortion.”
To avoid portion distortion, you must know what a realistic portion size is. There is good news for
people who pay attention to portions at meals and snacks. Research shows they may better manage
their weight than people who don’t.
Servings versus Portions
A serving is the amount recommended for a food. A portion is what you serve yourself. It is often
larger than a serving.
For example, a serving of cooked pasta is ½ cup. But the portion that you put on your plate may
measure 3 cups. That equals six servings. (See the “Visualize the Right Size” box in Nutrition Tips for
examples of what a serving looks like for different foods.
Remember: it is fine to eat more than one serving at a meal, as long as you stay within your daily limits for each food group. For more information on the number of servings you should eat from each
food group, go to www.ChooseMyPlate.gov. How much do you know about portions? To test your
portion knowledge, go to the Portion Distortion Web site.
©2012 Academy of Nutrition and Dietetics. All rights reserved. No part of this publication may be reproduced without the prior written consent of the publisher. 11
Did you know?
20 years ago…
A serving of coffee was 8 oz and contained 45 calories (cream & sugar)
Today…
A mocha coffee is 16 oz and contains 350 calories
You would have to walk 1 hour, 50 minutes in order to burn off the 305 excess calories.
Bottom line
As portion size of foods increase, people eat more. Know and control your portion sizes.
©2012 Academy of Nutrition and Dietetics. All rights reserved. No part of this publication may be reproduced without the prior written consent of the publisher. 12
Minimizing the Effort of Losing Weight
through Liquid Diets,
Meal Replacements, and
Convenience Foods
What Works?
Do you think it takes too much time fix and eat healthy, low-calorie meals? Think again. There are
many “grab-and-go” food products that can help you lose weight. These foods are called “meal replacements.”
• Meal replacements are packaged, easy-to-eat food products. They provide many nutrients in
amounts similar to the amounts in a regular meal. Examples of such nutrients are protein, fat,
carbohydrates, vitamins, and minerals.
• Meal replacements are sold in bars, beverages, and soups.
• You can also choose frozen dinners to replace regular meals. However, these dinners are rarely
fortified with additional nutrients. Therefore, they are often not as nutritionally balanced as
other meal replacements. So round out a frozen dinner meal with a dark green, leafy salad, a
glass of skim milk and a piece of fruit.
Meal Replacements and Weight Control
Research has shown that some people can lose weight and maintain weight loss by using meal
replacements. No, meal replacements don’t include “magic” ingredients to melt away body fat. They
work simply because they limit the number of calories eaten at a meal. Meal replacements also add
structure to a person’s eating habits. Structure seems to help some people to stick with a weight
management plan. In addition, less time is spent thinking about preparing and eating food. This
leaves more time for dieters to do other things, such as exercise. Finally, meal replacements help
dieters by being very convenient. What could be easier than tearing the wrapper off a bar? Or popping the top off a can of formula? Or sliding a frozen meal into the microwave?
Did you know?
Keep in mind, meal replacements do have limitations:
• They lack some of the healthful components of whole
foods. Examples include phytochemicals and fiber.
These nutrients are linked to reduced risk for many
chronic diseases.
Phytochemicals are chemical
compounds that occur naturally
in plants. The term is generally
used to refer to those chemicals
that may affect health, but are not
established as essential nutrients.
©2012 Academy of Nutrition and Dietetics. All rights reserved. No part of this publication may be reproduced without the prior written consent of the publisher. 13
• It can be hard to use meal replacements for long periods of time. People can get bored when
they eat the same product every day.
• Meal replacements can have an “artificial” flavor that some people dislike.
• Meal replacements don’t help you learn how to eat a variety of healthful foods. If you return to
your old eating habits, you may regain any weight you lost.
Bottom line
Meal replacements can help you manage your weight. If you want to try this approach, replace one
or two meals per day. However, make sure it is fortified with vitamins and minerals. For the remaining meal(s) each day, choose a balance of healthful foods.
©2012 Academy of Nutrition and Dietetics. All rights reserved. No part of this publication may be reproduced without the prior written consent of the publisher. 14
Nutrition Tips
Here’s how you can use the latest research to help you manage your weight:
Tips for Eating More Nonfat and Low-fat Dairy Foods
• If you usually drink whole milk, switch to nonfat or lower-fat choices. You can make the change
in stages: try reduced fat (2%), then low-fat (1%), and finally fat-free (skim) milk.
• Drink milk at meals. Choose nonfat (skim) or low-fat milk.
• If you drink cappuccinos or lattes, have them made with nonfat milk.
• Make oatmeal and other hot cereals with nonfat or low-fat milk instead of water.
• Use nonfat or low-fat milk when making condensed cream soups (such as cream of tomato).
• Have nonfat or low-fat yogurt as a snack. Yogurt makes good dips for fruit or vegetables.
• Make fruit-yogurt smoothies in the blender using nonfat or low-fat yogurt.
• For dessert, make chocolate or butterscotch pudding with nonfat or low-fat milk.
• Mix cut-up fruit with flavored nonfat or low-fat yogurt for a quick dessert.
• Top casseroles, soups, stews, or vegetables with shredded low-fat cheese.
• Have a baked potato with nonfat or low-fat yogurt or sour cream.
Setting and Meeting Meal Pattern Goals
• Set calorie goals. Have your registered dietitian help set your daily calorie level. This level
should be right for you and your weight goals. Divide the daily total into calorie goals for three
main meals and one or two snacks. Be flexible. If you don’t like to eat a big lunch, move some
lunch calories into breakfast or your snacks. The key is not to skip meals.
• Plan meals and snacks. These should match the daily calorie intake level that you set. Make
sure you get a variety of foods at each meal. Choose vegetables, fruits, lean protein and whole
grains. Watch your portions and be sure to make most of your choices low in fat.
• Shop wisely. Choose foods that fit your meal and snack plans. If you want to make low-fat
smoothies for a quick and healthy breakfast, you’ll need the right ingredients and equipment.
For example, you’ll need fruit, yogurt, milk, or soymilk in the refrigerator. Next, you’ll want a
blender on the counter.
Tips for Better Breakfasts
Here are ways to make breakfast a quick and easy part of your morning routine:
• Get prepared. Set out dishes and decide what to eat the night before. This will make it easier
to get going in the morning.
• Choose quick and easy options. Ready-to-eat cereals are good choices. Cereal is convenient.
Also, studies have shown that eating high-fiber cereal may help with weight control. Choose
cereals made from whole grains that are low in added sugar.
©2012 Academy of Nutrition and Dietetics. All rights reserved. No part of this publication may be reproduced without the prior written consent of the publisher. 15
• Enjoy nontraditional breakfast foods. Cereal and low-fat milk may be a breakfast staple. But
a peanut butter sandwich on whole wheat bread is fast to make. It’s also easy to eat on the
run. Or go ahead and have a leftover slice of veggie pizza.
• Make breakfast portable. You can mix low-fat yogurt, frozen fruit, and fruit juice in a blender.
Pour the smoothie in a large mug, grab a low-fat bran muffin, hardboiled egg and go! (Of
course, it isn’t safe to eat while you drive; wait to enjoy grab-and-go options until you get
where you are going.)
Portion Control
Know your portions! See table below to determine how much you eat.
Visualize the Right Size
One Serving Looks Like…
Grain Products
1 cup of cereal flakes = fist
1 pancake = compact disc
½ cup of cooked rice, pasta, or potato = ½ baseball
1 slice of bread = cassette tape
1 piece of cornbread = bar of soap
Vegetables and Fruit
1 cup of salad greens = baseball
1 baked potato = fist
1 medium fruit = baseball
½ cup of fresh fruit = ½ baseball
¼ cup of raisins = large egg
Dairy and Cheese
1½ ounce cheese = 4 stacked dice or
2 cheese slices
½ cup of ice cream = ½ baseball
Fats
1 teaspoon margarine or spreads = 1 dice
Meat and Meat Alternatives
3 ounces meat, fish, or poultry = deck of cards
3 ounces grilled or baked fish = checkbook
2 tablespoons peanut butter = ping-pong ball
Source: National Heart, Lung and Blood Institute, http://hp2010.nhlbihin.net/portion/servingcard7.pdf
Portion Control at Home
Here are some ways that you can control portions when eating at home:
• Measure and weigh. When in doubt about portion size, measure it:
ºº If you don’t know what ½ cup of cooked rice looks like, measure it and look at it. Put it on a
plate or bowl to see how much space it takes.
ºº Similarly, measure 8 ounces of liquid. Then pour it in a drinking glass and note how full the
glass is. You may be surprised how servings your beverage portions add up to!
• Read food labels. Many foods come in packages that contain more than one serving. Remember the potato chips example given earlier? Read the Nutrition Facts Label. First, look how
many servings are in the package. Then find out what counts as a single serving.
• Use smaller plates, bowls and glasses, and mugs. We tend to fill food containers. Smaller
dishes hold less food and make portions appear bigger.
• Leave food serving dishes off the table. This makes it harder to reach for second helpings.
• Focus on the meal. If you eat while you do other things, you may forget to keep an eye on
©2012 Academy of Nutrition and Dietetics. All rights reserved. No part of this publication may be reproduced without the prior written consent of the publisher. 16
portions. Common examples include reading or watching TV.
• Eat slowly. You can eat a lot in a short time if you gulp food down.
Portion Control Away from Home
Here are tips for eating in restaurants:
• Learn ways to estimate restaurant portions. See the Visualize the Right Size box for ideas.
• Order a lunch portion. It is often smaller than a dinner portion.
• Share menu items with a friend. Have half of a meal or dessert.
• Get half to go. Ask for a take-home bag. Use it to store half of your meal as soon as it is served.
Ask the server to put half of the meal in a to-go container in the kitchen. That way you get
only half on your plate.
• Order the small portion. Don’t supersize.
Tips for Using Meal Replacements Wisely
• Read labels. Meal replacements should have about 200 to 300 calories per serving. They also
should have at least 25% of the recommended amount for each of the different vitamins and
minerals per serving.
• Plan ahead. Be prepared to eat at least one regular food meal per day.
• Use meal replacements to replace meals, not as snacks. Meal replacement bars and beverages can be too high in calories to make healthful snacks. Instead, choose small portions of
low-calorie whole foods as snacks. Good choices are fruits, vegetables, low-fat cheese, or lean
meats and fish.
©2012 Academy of Nutrition and Dietetics. All rights reserved. No part of this publication may be reproduced without the prior written consent of the publisher. 17
Resources
The following organizations provide additional information:
• National Heart Lung Blood Institute. National Institutes of Health. Aim for a Healthy Weight.
Includes information on how to lose and maintain a healthy weight using information, menus,
menu planner, recipes, food and activity diaries, calculators, and other tools.
• Real Solutions Weight Loss Workbook. This workbook incorporates behavioral therapy for
weight loss along with principles of nutrition and exercise. Topics covered include emotions
and eating, the importance of food journals, setting realistic weight loss goals, nutrition and
weight loss and how to maintain weight loss after losing it. The workbook design allows readers to jot down their thoughts to motivate the weight
loss process.
• Mindless Eating.Org. Multiple articles, resources, and a
daily checklist designed to help you identify and improve
“mindless eating.”
• United States Department of Agriculture. Choose My
Plate. Contains more information on the number of servings you should eat from each food group.
Acknowledgements
ADA would like to acknowledge the following individuals for their contributions:
• Debbie Downes, Project Coordinator
• Terri McCann-Michalski, graphic designer
©2012 Academy of Nutrition and Dietetics. All rights reserved. No part of this publication may be reproduced without the prior written consent of the publisher. 18
References
1. http://ods.od.nih.gov/factsheets/calcium/#h9
2. Osteoporosis. American Dietetic Association. http://www.eatright.org/Public/content.
aspx?id=5550
3.http://ods.od.nih.gov/factsheets/calcium/
4. The American Profile: Weight Gained over the Past 20 Years. https://docs.google.com/viewer?a=v&q
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%2520Americans%2520-%2520final.pdf+average+rate+of+weight+gain+per+year+us&hl=en&gl=u
s&pid=bl&srcid=ADGEESiMnBGjH1VS9uVNAkIDrf1EO0XM4xFeqDTM754IOmNX1t9EGFYG0wmqGdi
ySRjKIbYpuj1wC233ydrMNOdQkRlSUZaF6Qa39wnA9-vYqJYiiIYh_mgqDZTHlMHkHdWazQGKgTq_&si
g=AHIEtbQ2NXnNj0P9m73gc5r1bRjm7jUeNQ
5. EAL webpage citing USDA Natinowide Food consumpti0on Survey, NHANES III and the SEASONS
study report.
©2012 Academy of Nutrition and Dietetics. All rights reserved. No part of this publication may be reproduced without the prior written consent of the publisher. 19
Research Articles
The following is a list of the research articles used in the Academy Adult Weight Management Evidence Analysis Project.
1. Ahrens RA, Hower M, Best AM. Effects of weight reduction interventions by community pharmacists. J Am Pharm Assoc
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females. J Am Geriatr Soc. 1993; 41 (4): 389-395.
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men. Metabolism. 1993; 42 (8): 950-957.
Ashley JM, St. Jeor ST, Schrage JP, Perumean-Chaney SE, Gilbertson MC, McCall NL, Bovee V. Weight control in the physician’s office.
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Aude YW, Agatston AS, Lopez-Jimenez F, Lieberman EH, Almon M, Hansen M, Rojas G, Lamas GA, Hennekens CH. The National
Cholesterol Education Program diet vs a diet lower in carbohydrates and higher in protein and monounsaturated fat: a
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Basdevant A, Craplet C, Guy-Grand B. Snacking patterns in obese French women. Appetite. 1993;21:17-23.
Binks M and O’Neil PM. Referral Sources to a Weight Management Program - Relation to Outcome. J Gen Intern Med 2002; 17:596603.
Birkett D, Johnson D, Thompson JR, Oberg D. Reaching low-income families: focus group results provide direction for a behavioral
approach to WIC services. J Am Diet Assoc, 2004; 104: 1277-1280.
Bouche C, Rizkalla SW, Luo J, Vidal H, Veronese A, Pacher N, Fouquet C, Lang V, Slama G. Five-week, low-glycemic index diet decreases total fat mass and improves plasma lipid profile in moderately overweight nondiabetic men. Diabetes Care 2002;
25: 822-828.
Brehm BJ, Seeley RJ, Daniels SR, D’Alessio DA. A randomized trial comparing a very low carbohydrate diet and a calorie-restricted
low fat diet on body weight and cardiovascular risk factors in healthy women. J Clin Endocrinol Metab 2003; 88: 1617-1623.
Brehm BJ, Spang SE, Lattin BL, Seeley RJ, Daniels SR, D’Alessio DA. The role of energy expenditure in the differential weight loss in
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Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R. Effect of Resistance vs. Aerobic Training Combined with
an 800 Calorie Liquid Diet on Lean Body Mass and Resting Metabolic Rate. Journal of the American College of Nutrition
1999;18:115-121.
Bushman BJ. Effects of warning and information labels on consumption of full-fat, reduced-fat and no-fat products. J Appl Psychol
1998; 83(1): 97-101.
Capps O, Cleveland L, Park J. Dietary behaviors associated with total fat and saturated fat intake. J Am Diet Assoc 2002; 102: 490496, 501-502.
Capstick F, Brooks BA, Burns CM, Zilkens RR, Steinbeck KS, Yue DK. Very low calorie diet (VLCD): A useful alternative in the treatment of the obese NIDDM patient. Diab Res Clin Pract 1997;36:105-111.
Carels RA, Darby LA, Douglass OM, Cacciapaglia HM, Rydin S. Education on the glycemic index of foods fails to improve treatment
outcomes in a behavioral weight loss program. Eating Behaviors 2005; 6(2): 145-150.
Case KO, Brahler CJ, Heiss C. Resting energy expenditures in Asian women measured by indirect calorimetry are lower than expenditures calculated from prediction equations. J Am Diet Assoc. 1997; 97(11): 1,288-1,292.
Cavallaro V, Dwyer J, Houser RF, Shores K, Canez I, Hong A, Altman K, Helmick E, Murphy JN. Influence of dietitian presence on
©2012 Academy of Nutrition and Dietetics. All rights reserved. No part of this publication may be reproduced without the prior written consent of the publisher. 20
outpatient cardiac rehabilitation nutrition services. J Am Diet Assoc, 2004; 104: 611-614.
Censi L, Totai E, Pastore G, Ferro-Luzzi A. The basal metabolic rate and energy cost of standardized walking of short and tall men.
Eur J Clin Nutr. 1998;52(6):441-446.
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Cifuentes M, Riedt CS, Brolin RE, Field MP, Sherrell RM, Shapses SA. Weight loss and calcium intake influence calcium absorption in
overweight postmenopausal women. Am J Clin Nutr 2004; 80(1): 123-130.
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men and women compared to a reference population. Intl J Obes. 2005;29:711-9.
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Low-Carbohydrate Diet for Obesity. N Engl J Med 348;21: 2082-90. May 22, 2003.
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expenditure, body composition, and excess weight in the obese. Metabolism. 1988;37(5):467-472.
Frankenfield DC, Muth ER, Rowe WA. The Harris-Benedict studies of human basal metabolism: History and limitations. J Am Diet
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and non-obese people. J Am Diet Assoc. 2003; 103: 1,152-1,159.
Fredrix EWHM, Soeters PB, Deerenberg IM, Kester ADM, vonMeyenfeldt MF, Saris WHM, Resting and sleeping energy expenditure
©2012 Academy of Nutrition and Dietetics. All rights reserved. No part of this publication may be reproduced without the prior written consent of the publisher. 21
in the elderly. Eur J Clin Nutr. 1990; 44: 741-747.
Frost GS, Brynes AE, Bovill-Taylor C, Dornhorst A. A prospective randomised trial to determine the efficacy of a low glycaemic index
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insulin sensitivity during a very low calorie diet in abdominally obese men and women. Nutr Metab Cardiovasc Dis 2003;
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