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The Whys and Hows of Safe, Maintable Weight Loss Anne Marie Schoerner McGee MA, RD, LD, CDE What is a “safe” weight loss program? Information on weight loss can be VERY confusing. Books, internet sites, pills, potions and other products claim to provide the secret to FAST weight loss. What is a “safe” weight loss program? Choose Wisely: A weight loss program should not compromise health. Any program that promises fast, “miracle” or “too good to believe” results is probably just that. The principles for weight loss look VERY SIMILAR to the principles for healthy eating, the budget is simply smaller. Let’s take a look: Eating for Good Health AND Weight Achievement QUANTITY QUALITY The AMOUNT you eat, even of healthy items, can make a difference in the amount of weight you will lose The TYPES of food can make a big difference in how you feel (such as energy levels and fullness/hunger) and your health when you are eating for weight loss QUANITY What Do Calories Have to Do With Weight Loss? – The amount you eat should be a little less than the amount your body needs – The amount you “spend” through additional activity should be a little more than you eat. QUALITY Here’s another example… The calories in food can be accompanied by a lot of nutrients or few nutrients. The more nutrients, the better the quality. For example, a soda and a baked potato have about the same number of calories – but in the potato you get fiber, vitamins, minerals, and in the soda you just get sugar. Dietitians called this bang-for-your-buck concept “nutrient density.” Sugar One orange = 15g sugar 15 jelly beans = 15g sugar How Can I Tell If I’m Eating the Right Quantity and Quality for Weight Loss? There are lots of ways you can track the quantity of the foods you’re eating. The Plate Planner Counting Calories An on-line tracker First, the Plate Planner Fruit Dairy Lean Proteins skinless chicken and turkey breast wild game: buffalo, elk, venison most fish: flounder, cod, haddock, halibut, trout, tuna canned in water, salmon, herring, sardines *choose wild over farmed• most shellfish: clams, crabs, lobster, scallops, shrimp cheese with less than 3 g of fat per ounce 1/4 cup reduced-fat or nonfat cottage cheese whole egg• 2 egg whites or 1/4 cup egg substitute 1⁄2 cup light tofu 6 oz reduced-fat or nonfat plain Greek yogurt 1⁄2 cup most beans/legumes: edamame, beans (all varieties), lentils *higher carb value Vegetables Healthy Fats 1 tsp oil: flaxseed*, olive, canola, peanut 2 tbsp avocado 11⁄2 tsp nut butters: almond, cashew, peanut (no hydrogenated oil) 6 almonds or cashews • 2 Brazil nuts • 5 hazelnuts • 3 macadamia nuts• 6 mixed nuts• 10 peanuts • 4 pecan halves • 16 pistachios• 1 tbsp pine nuts • 4 English walnut halves* 1 tbsp flaxseed* • 1 tbsp pumpkin or sesame seeds 8 large black olives • 10 large, stuffed green olives *high in omega-3s How Will the Plate Give Me the Right Quantity? By filling your plate with 50% fruits and vegetables you will have a high volume of food with less calories. Remember, you are trying to get the right amount of calories for weight loss, but not sacrifice nutrition. The best way to do this is fill ½ of your plate with nonstarchy vegetables. How Will the Plate Give Me the Right Quality? By filling your plate with 50% fresh or frozen vegetables you will have lots of nutrient-dense foods. By making the best choices from the grains, proteins,fruits dairy, and healthy fats you can add to that great quality. Are There Any Foods I Should Avoid When Trying to Lose Weight? Completely avoiding a big category of foods (like carbohydrates or fats) can lead to lack of variety, inadequate nutrition, and/or feelings of deprivation. Instead try to reduce or limit unhealthy foods that can sabotage weight loss and good health. What are the unhealthy foods? Limit Unhealthy Fats and Carbohydrates? Foods High in Unhealthy Fats Foods High in Unhealthy Carbohydrates Fatty cuts of meat, including meat drippings Sodas and fruit drinks Bacon, sausage, and processed meats Duck, chicken, or turkey with skin, (ground turkey that includes the skin) Butter Cream, half-and-half, and whole-milk dairy products, such as cheese, ice cream, and sour cream Processed refined grain foods, like white rice, white flour, and things made with them Many breakfast cereals and bars, breads, muffins, crackers, macaroni, snack foods, “low-fat” dessert products Candy, cakes, cookies and other sweet bakery products. Fat or oil that is hard or in stick form, lard, and shortening (check for “trans-fat in the ingredients) GOOD RULE OF THUMB – these foods should provide at least 3g of fiber (more is even better) per serving. Palm oil, palm kernel oil, and cocoa butter Processed grain products, such as cookies, cakes, muffins, and pastries Limit Unhealthy Fats and Carbohydrates? Foods High in Unhealthy Fats Foods High in Unhealthy Carbohydrates Fatty cuts of meat, including meat drippings Sodas and fruit drinks Bacon, sausage, and processed meats Duck, chicken, or turkey with skin, (ground turkey that includes the skin) Butter Cream, half-and-half, and whole-milk dairy products, such as cheese, ice cream, and sour cream Processed refined grain foods, like white rice, white flour, and things made with them Many breakfast cereals and bars, breads, muffins, crackers, macaroni, snack foods, “low-fat” dessert products Candy, cakes, cookies and other sweet bakery products. Fat or oil that is hard or in stick form, lard, and shortening (check for “trans-fat in the ingredients) GOOD RULE OF THUMB – these foods should provide at least 3g of fiber (more is even better) per serving. Palm oil, palm kernel oil, and cocoa butter Processed grain products, such as cookies, cakes, muffins, and pastries Limit Unhealthy Fats and Carbohydrates? Foods High in Unhealthy Fats Foods High in Unhealthy Carbohydrates Fatty cuts of meat, including meat drippings Sodas and fruit drinks Bacon, sausage, and processed meats Duck, chicken, or turkey with skin, (ground turkey that includes the skin) Butter Cream, half-and-half, and whole-milk dairy products, such as cheese, ice cream, and sour cream Processed refined grain foods, like white rice, white flour, and things made with them Many breakfast cereals and bars, breads, muffins, crackers, macaroni, snack foods, “low-fat” dessert products Candy, cakes, cookies and other sweet bakery products. Fat or oil that is hard or in stick form, lard, and shortening (check for “trans-fat in the ingredients) GOOD RULE OF THUMB – these foods should provide at least 3g of fiber (more is even better) per serving. Palm oil, palm kernel oil, and cocoa butter Processed grain products, such as cookies, cakes, muffins, and pastries If I Don’t Use the Plate Planner, How Can I Eat for Weight Loss? Create balance with your meal timing and content You can log your food (a food diary) and calculate the total calories from food labels. Calorie needs depend on gender, age, weight, and activity level. We all need a different amount of calories. Balance Timing of meals matters Eat breakfast Eat something small every 4 hours Balance protein and carbs at meals and snacks Carbohydrates digest within 0-2 hours Protein digests within 4-6 hours Fat digests within10-12 hours Don’t skip meals On-line Trackers Many trackers are now interactive with Android, Blackberry, and iPhone technologies. While new technologies are coming out daily, here are a few versions (many of which allow you to track activity as well) that have been wellreviewed. Sparkpeople.com Loseit.com Myfitnesspal.com Calorieking Fooducate How many calories do you need? A GENERAL guideline to use for calories to lose weight: Women: 1,200-1,600 calories per day Men: 1,800-2,400 calories per day How do I lose a pound? There are 3500 calories in a pound of fat. To lose about 1/2 – 1 pound per week, subtract 500 calories per day from your daily calorie needs. i.e. 1,500 for women and 2,000 for men Serving Size Always start by checking the serving size on the label Is this the serving size you will be eating? • How many servings are in the package? Calories Calories (Kcal) provide a measure of how much energy you consume from a serving of this food. Remember: based on the stated on label. Calories are serving size the Fat Fat Total Fat per serving: Saturated Fat Trans Fat Monounsaturated Fat Polyunsaturated Fat Carbohydrates Carbohydrates Carbohydrates provide a variety of healthy nutrients that the body needs to survive. Carbohydrate counting: 1 serving = 15 grams of carbohydrate Women: 30-45g per meal Total Carbohydrates per serving: Dietary Fiber Sugars Sugar Alcohols Men: 45-60g per meal Snacks: 15-30g per snack Protein Protein Food labels show how many grams of protein each serving provides. 1oz = 7grams Protein Requirements Average requirement is .8g/kg of body weight Example: John Smith weighs 170 pounds 170 pounds/2.2= 77kg 77kg X .8g = 61.6 grams of protein per day Ingredient List Amount In order from highest to least concentration Vitamins & Minerals Separate section below “ingredients” Allergy Info Found in bold at the bottom of the list Meal Timing Myths • Skipping meals can cause overeating at other times during the day. • It may slow down your metabolism • It can cause blood sugar lows which can increase cravings Skipping meals will help me lose weight. Carbohydrate Myths • Quality vs quantity • Whole grains are more nutritious but do have carbs so serving size matters. • Portion control is key even if they are high quality whole grains Wholegrain pasta and brown rice are low carb. Meal Timing Myths • It’s true that you may be more hungry when you eat breakfast. This means your metabolism is revved up for the day. • Try adding a little protein to breakfast to keep you more satisfied. I skip breakfast because it makes me more hungry, and it’s better if I don’t eat the extra calories. Carbohydrate Myths • Always check total carbohydrates • There are other sources of carbs • Sugar free may contain sugar alcohols • Excess sugar alcohols can cause GI distress, bloating and gassiness Sugar free foods are carb free. Meal Timing Myths Eating after 6pm or snacking during the day will make me gain weight. • Having healthy snacks through out the day and in the evening is ok as long as it doesn’t cause you to exceed your recommended daily caloric intake. • Examples of healthy snacks: • Apple with 12 almonds • 5 whole grain crackers with string cheese Meal Timing Myths • A meal plan is a good tool to offer direction initially, but learning how to make healthier choices will help you more in the long run. • Think of this: “teaching a man to fish feeds him for a life time.. but giving him one just feeds him for that meal.” I can only lose weight if I follow a strict meal plan. A Few More Helpful Tips Keep a food log Drink water- don’t consume your calories through drinks Add extra activity into your daily life (take the stairs, park farther away, etc.) Try to surround yourself with positive people who are supportive of your goals. Making Changes Weight loss is not easy, but there are ways to make it seem easier and more maintainable: 1. Take small steps; don’t try to change everything at once. 2. Take the steps that will make the biggest difference. 3. Be patient. 4. Try to avoid “all-or-nothing” thinking. THANK YOU If you fail to plan you have planned to fail! If you want something to change to have to make changes!