Download Weight Loss Program (Need catchy name)

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Simple tips to fight for a healthier you
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Deciphering food labels and serving sizes
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Importance of exercise
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Never skip a meal!
- this will slow down your metabolic rate
- tricks your body into thinking it is
starving
- Will hold onto your body fat
Eat Frequently
- you will actually burn more calories than
eating only twice a day
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Eat a variety of foods. This tends to speed up
the metabolism!
Bored? Do not eat out of boredom. Go for a
walk instead!
Eat within an
hour of
waking up
Exercise!
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Look at the food labels!
Ingredients are listed in order from highest
to lowest content
Do not just look at the calories… look at the
serving size as well
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No more than 3 grams
of fat per 100 calories
Polyunsaturated should
be double saturated =
heart healthy
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Our serving sizes have increasingly become
larger over time
Portion sizes have increased largely over the
past 20 years
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1) Which do you think most accurately represents
the serving size for pasta?
2) Which do you think most accurately represents a
serving of a waffle or pancake?
3) Which do you think most accurately represents a
serving size of salad dressing?
4) Which do you think most accurately represents a
serving size of meat, fish, or poultry?
20 years ago
140 calories
3 inch diameter
Today
How many
calories?
Calories: 350 calories
Diameter: 6 inches
Calorie Difference: 210 calories
What would you have to do to work this off?
Would have to go swimming for 30 minutes to burn 210 calories.
* Based on 130 lb. individual
20 Years Ago
Today
Calories: 333
Calories?
Calories: 590 calories
Calorie Difference: 257 calories
What would you have to do to burn these calories off?
You would have to lift weights for 1 hour and 30 minutes to burn 257
calories.
* Based on 130 lb. individual
20 Years Ago
Today
Calories: 210
Ounces: 2.4
Calories?
Ounces?
Calories: 610
Ounces: 6.9
Calorie Difference: 400
What would you have to do to burn off this difference?
You would have to walk leisurely for 1 hour and 10 minutes to burn off those
extra 400 calories!
*Based on 160 pounds person
20 Years Ago
Today
Calories: 320
Calories?
Calories: 820
Calorie Difference: 500
What would you have to do to burn this off?
You would have to bike for 1 hour and 25 minutes in order to burn those 500
calories off.
* Based on 160 pounds person
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Have a glass of water before you eat
Use a smaller plate
Eat slowly
Do not eat out of the box or package
Do not do other activities while eating
Eat nutrient rich foods
Aerobic Exercise
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Increases resting metabolism which will
increase daily calorie needs
Increases post-exercise metabolism for up to
15 hours
Strength Training
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Increases lean body mass
Lean body mass requires more energy which
boosts metabolism and calorie needs
Each pound of muscle gained burns 80
calories per day
1) Using fitday.com, record a food diary for a
week
2) Create short term and long term goals for
yourself
- should be realistic and specific
Ex: For the next three months, I will exercise 3
days at the fitness center
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Carbohydrates
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Fiber
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Protein
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Fats
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Water
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3 groups:
1) Simple carbohydrates (sugars)
- faster absorption
- fruits- low energy, high fiber
- Sources: sugar, fruits, candy,
honey, soft drinks
2) Complex carbohydrates (fiber and starch)
- slower absorption
- Sources: pasta, rice, beans
vegetables, breads, cereals
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Our body’s main energy source
Carbohydrate rich foods in the natural state are low
in calories and high in fiber (4 kcal/ gram)
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Easily used by the body for energy
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Needed for the central nervous
system, the kidneys, the brain, and the muscles
(including the heart) to function properly
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We need more of this macronutrient than any
of the others
45-65% of your calories should come from
carbohydrates
Choose high quality carbohydrates: fruits and
vegetables
Should eat 7 to 9 servings of fruits and nonstarchy vegetables a day
Do not overindulge in carbohydrates!
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Soluble Fiber
- oats, legumes, apples, bananas, berries,
some vegetables
Insoluble Fiber
- whole wheat foods, bran, nuts, seeds,
and the skin of some fruits and
vegetables
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Soluble Fiber
- Lowers total cholesterol and LDL
cholesterol
- regulates blood sugar for people with
diabetes
Insoluble Fiber
- promotes regular bowel movements and
prevents constipation
- removes toxic waste through colon in less
time
- helps prevent colon cancer
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25 – 35 grams of fiber per day
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The average American: 8-10 grams of fiber
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Helps your body repair muscle, grow tissue,
regulate hormones, and control metabolism
Protein cannot be stored for later use like fat and
carbohydrates
Provides only 4 calories/ gram
Too low
Too high
Sources: eggs, milk, fish, roast beef, cheese, roast
chicken, bacon, ham, lunch meats
beans, nuts, whole grains
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Protein is found everywhere in your body…
every cell, tissue, muscle, and bone
Growth and repair of muscles, bones, skin,
tendons, ligaments, hair, nails
Helps create the antibodies needed to fight
off infections
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Recommended: typically 10- 15% of intake
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.8- 1.0 g/ kg each day
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** Building block for ALL cells**
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Provides 9 kcal/ gram
Protects organs from damage
Subcutaneous
Facilitates absorption and transport of fat
soluble vitamins (A, D, E, K)
Types of fats: monounsaturated,
polyunsaturated, and saturated fats
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Monounsaturated fats and polyunsaturated
fats
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Lowers blood cholesterol
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Reduces the risk for heart disease
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Can be broken down to give the body energy
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Helps reduce inflammation, i.e. arthritis
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Monounsaturated Fats
- canola oil
- Peanut oil
- olive oil
- avocadoes
- nuts
- seeds
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Polyunsaturated Fats
-safflower oil
- corn oil
- sunflower oil
- soy oil
- cottonseed oil
- nuts
- seeds
- fish
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No double bonds
All Carbons are filled with Hydrogens=
“saturated”
Raises blood cholesterol levels
Increases risk for heart disease
Increases chance of weight gain
Sources: meat, dairy, eggs, coconut oil, palm
oil, palm kernel oil
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Scientists “hydrogenate” liquid oils
Body processes trans fats like they are
saturated fats
Sources: packaged foods, commercial fried
foods, some microwave popcorns, vegetable
shortening, hard stick margarine
20-30% of daily intake
- 10% from monounsaturated
- 10% from polyunsaturated fats
- No more than 10% from saturated
Men: 50-70 grams per day
Women: 20-40 grams per day
** Lots of benefits but still high in calories. Do
not exceed recommended amounts**
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Provides 0 calories per gram AND helps you
feel fuller
The body is made up of 55-75% water
Functions in the body: lubricant, regulates
body temperature, protects body organs and
tissues, helps with digestion, maintains the
health and integrity of every cell in the body
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Common foods/beverages high in water
content: Fruits, milk, vegetables, yogurt,
broth-based soups, and oatmeal
Recommendations for water intake:
- 6, 8 oz. glasses of water each day
- 4 oz. of water for every 15 minutes of
cardiovascular exercise
Carbohydrate
Fats: saturated and unsaturated
Protein
Fiber
** Bring in your favorite snack food and your
favorite candy at the next class
** Bring in your favorite snack food and your
favorite candy at the next class
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Sodium Intake
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Sugar Intake
Why is sodium needed?
- maintains water balance in cells
*Sodium is needed BUT
in MODERATION*
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The maximum recommended amount of
sodium in a day is: 2400 mg (2.4 g)
Average intake of men: 3100 – 4700 mg/day
Average intake of women: 2300 – 3100
mg/day
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Chronic high intakes of sodium lead to high
blood pressure- hypertension
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Heart disease
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Liver failure
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Lets take a look at some common foods eaten
and their sodium amount…
Campbell’s Tomato
Bisque Soup
880 mg of Sodium
McDonald’s
Quarter Pounder
with Cheese
1250 mg of Sodium
Pepperoni Pizza
( 2 slices)
1345 mg of Sodium
1 Bag of Plain Potato
Chips
1192 mg of Sodium
**Now look at your favorite snack food… how
much sodium is in a serving?**
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Refined sugars vs. Fruit sugar
- fruit sugar: fructose takes longer to
break down.. Stored as glycogen in
muscles and liver
- Refined sugars: sucrose turns into
glucose and immediately spikes the
energy in the body… loss of balance
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Watch out for added and refined sugars in
products!
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Sugar= 4 calories per gram of energy
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Quick energy… but fades quickly too
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PROBLEM IS… sugar is added to so many foods and
drinks now that it is very easy to have too much!
When your body has more sugar than needed for
energy, it converts the sugar into body fat and
stores it
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2005 Dietary Guidelines for Americans:
- 32 total grams of sugar
- Less than 8 teaspoons of added
sugar/ day
Seem like a lot? Let’s look at some typical
foods and beverages…
How much sugar do
you think is in a can of
coke?
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39 grams
How much sugar do
you think is in original
applesauce? (1serving)
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23 grams
** Now look at the sugar content in your
favorite candy you brought in today**
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The average American consumes 2-3 pounds
of sugar per week
The average American consumes 135 pounds
of sugar per year
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Simple sugars can contribute to or aggravate
health problems including:
Diabetes
Heart disease
Gallstones
Hypertension
Arthritis
Certain types of cancers
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Gradually decrease your intake… you will
lessen the craving
Buy sugar-free forms of your favorite foods
Convert to diet soda… it will eliminate 39
grams
Be aware… many low fat products contain a
lot of sugar
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Tips to Dining Out Healthy
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Tips to Eating Healthy in the Cafeteria
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Healthy Foods to Reduce Stress with Studying
Words to avoid:
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creamy
fried
Battered
Breaded
Cheesy
Glazed
Crispy
Words to enjoy:
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Grilled
Baked
Roasted
Fresh
Multi-grain
Seasoned
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Beverages: drink water, unsweetened tea or
other beverages without added sugar
Ask for whole wheat bread for sandwiches
Choose main meals that include vegetables
such as stir-fry or kebobs
Choose a “small” or “medium” portion
Ask for salad dressing to be served “on the
side”
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Alcoholic beverages can add a lot of calories
Beer: Choose light beer or shandys.. They are lower
in calories
Liquor: 1 oz. distilled spirits = 75 kcals BUT:
- Watch for mixers: use diet sodas and
sugar-free juices
Wine: 5 oz. glass = 125 kcals
Avoid the high sugar, high calorie drinks: Pina
colada (586 kcal), Long island iced tea (543 kcals),
mai tai (620 kcals), margarita (550 kcals),
strawberry daquiri (300 kcals)
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Explore the food options
Take advantage of making your own foods
instead of already prepared foods
Can the soda
Take advantage of the salad bar… use fatfree dressings
If you are still hungry and want seconds, go
for fruit or vegetables
If the desserts are enticing, schedule splurges
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Rule of thumb:
- Half of your plate should be filled with
different colored grilled, steamed,
broiled, or raw vegetables
- ¼ of the plate should be lean protein
- ¼ of the plate should be whole grains
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Canned fruit
Fresh fruit
Protein bars
Trail mix (in moderation)
Granola bars
High fiber cereal
Nuts
Oatmeal
Pita bread
Popcorn (light butter)
Soup (non-creamy based)
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Here are some tips to increase the effectiveness of
your studying while still being healthy:
Fish: contains Omega-3-fatty acids
Colorful and Citrus fruits: cantaloupes,
watermelon, avocadoes, oranges, apples
Berries: blueberries improve motor skill and
learning capacity/ strawberries improve memory
Chocolate (in moderation): delicious and beneficial
to your brain