Group Project for Nutrition Education and Application Strategies

Amy Daniels, Caitlin Dunbar, Brandon Fowler, Nicole Fuller

1. Lesson Plana. Title: Weight Loss Without Calorie Counting!

i. Summary of why we chose our topic and why we think our lesson plan will be effective:

1. Many adults find losing weight by means of calorie counting an activity they would rather not participate in. When embarking on a weight loss endeavor, at first calorie counting may provide adults a means for gaining knowledge of the calorie content of foods. However, in the long term, calorie counting may not be sustainable for many adults. In addition, calorie counting alone as a means of weight loss ignores the importance of education on macronutrient makeup of foods and the concept of nutrient dense foods to affect appetite and satiety; 100 calories of cake vs. 100 calories of broccoli do not affect the body in equal ways. Proven methods of cognitive and behavior modification may also provide adults strategies to make long term, sustainable lifestyle changes. Finally, it is important to educate adults how an exercise routine is important not just in “burning calories” but in many aspects of the maintenance of weight and health and to provide adults strategies for implementing and self-monitoring exercise routines. We believe our lesson targeted towards working adults will provide many strategies for weight loss. Each strategy alone could provide working adults a small step they can take towards achieving weight loss success, therefore we choose to present many options so that adults may find the strategy that works best for them.

b. Target Audience: Busy adult professionals interested in weight loss who may be “too busy” to implement traditional weight loss strategies that include calorie counting in order to reach their goals.

c. Behavioral Objectives: After the class, the learner will be able to:

i. Identify five strategies for successful weight loss and maintenance of weight loss based on the published list by the National Weight Control Registry

ii. Apply knowledge of the MyPlate nutrition guide published by the USDA and how it can be used for a weight loss strategy by planning a holiday meal based on its guidelines

iii. Identify three strategies for portion control including plate size, nutrient density, associating food portions with objects, understanding federal portion measurements, and strategies for the volumetric diet.

iv. Discuss strategies for behavior modification to promote weight loss including the ABC framework, the concept of mindfulness applied to food choices, and strategies for relapse prevention

v. Identify five strategies for shopping at the grocery store that promote healthy food choices

vi. Define and discuss the difference between exercise and physical activity, types of exercise, and ways to utilize for weight loss.

vii. Explain the importance of self-monitoring and three recommended apps that can be used to increase self-monitoring.

d. Pre-assessment Evaluation Tool

(1-10 based on 1 being not confident, and 10 being the most confident.)

i. On a scale of 1 to 10, how familiar are you with strategies that successful people use to lose and maintain weight loss?

ii. On a scale of 1 to 10, how confident are you that you can apply the MyPlate guidelines for incorporating fruits, vegetables, grains, proteins, and dairy into every-day and Holiday meal planning?

iii. On a scale of 1 to 10, how familiar are you with behavioral modification and relapse prevention strategies for making dietary changes?

iv. On a scale of 1 to 10, how confident are you that you can apply the concept of mindfulness making food choices?

v. On a scale of 1 to 10, how confident are you that you can plan a grocery store outing that incorporates healthy eating strategies?

vi. On a scale of 1-10, how confident are you that you can identify portion sizes, based on the objects?

vii. On a scale of 1-10, how confident are you that you can understand federal food portion measurements?

viii. On a scale of 1-10, how confident are you in understanding and utilizing portion control tool and habits?

ix. On a scale of 1-10, how well would you say you understand the basic concepts of a volumetric diet?

x. On a scale of 1-10, how familiar are you with the government’s physical activity and exercise recommendations?

xi. On a scale of 1-10, how confident are you in starting a weekly exercise routine and/or increasing your physical activity daily?

xii. On a scale of 1-10, how familiar are you with self-monitoring? xiii. On a scale of 1-10, how confident are you with using phone apps to self-

monitor when dieting? e. Content (attach Power Point), list approximate time to cover, handouts attached

in learning materials section below1. (3 minutes) PowerPoint slides on tips for weight loss based on

National Weight Control Registry2. (8 minutes) PowerPoint slides on MyPlate Guidelines with tips on

finding your healthy eating style (focus on variety, amount, nutrition)

a. Handout : MyPlate: Dish Up A Healthy Mealb. Activity : Write down a holiday meal on back of Dish Up a

Healthy Meal Handout that follows MyPlate guidelines & ask a few volunteers to share their meal idea

3. (11 minutes) PowerPoint slides on Portion Control a. Historical portions sizes vs todayb. Plate size demo

i. Show dishes from other countries as well as from past decades to show how much our portion sizes have increased in the US.

c. Object/Portion Size Identification i. Activity - Break the class into groups and see if they

can take a small plate and place objects (baseball, deck of cards, etc) that represent food groups on the plate to represent federal measurements of food portions.

d. Volumetric Dieti. Basic Concepts of how it worksii. A good alternative to calorie counting

4. (8 minutes) PowerPoint slides on Behavior Modificationa. Restructuring environmental cues

i. Example and discussion on modifying the ABCb. Intentional/Mindful eating

i. Activity: 3-minute mindfulness meditation & Discussion on the application of mindfulness to food choices

c. Relapse Prevention5. (3 minutes) PowerPoint slide on Supermarket Survival tips

a. Handout : Tips for Healthy Choices in each Department6. (5.5 minutes) PowerPoint slides on Exercise and physical activity

a. Exercisei. Exercise Definedii. Cardiovascular recommendations

iii. Resistance training recommendationsiv. Sample Workouts (Handout)

1. Resistance Training2. Cardiovascular

b. Physical Activityi. Define Physical Activityii. Define NEAT and ways to Increase

7. (5.5 minutes) Powerpoint for Technology (Apps) and Self-monitoring

a. Importance of Self-Monitoring

i. Defineii. Ways to increase self-monitoring

b. Appsi. Fooducate-Increase food quality awarenessii. HealthyOut (Better Options while eating out)

iii. Fitbit (activity level/water intake/ community/weight/sleep)

f. Learning Activitiesi. Activity : Have each person write down a holiday meal on back of handout

“Dish up a Healthy Meal” that follows MyPlate guidelines & ask a few volunteers to share their meal idea; write down ideas on a white board for all to see

ii. Discussion on modifying the ABCiii. Activity : 3-minute mindfulness meditationiv. Discussion on the application of mindfulness to food choicesv. Activity - Break the class into groups and see if they can take a small plate

and place objects (baseball, deck of cards, etc) that represent food groups on the plate to represent federal measurements of food portions.

vi. Activity -Hand out exercise templates and demonstrate the exercises for the class as well as answer questions regarding form, etc.

g. Materials

Handout: “Dish Up a Healthy Meal” (used in Activity)

i. Script : 3-minute mindfulness meditation

ii. Handout : “Cues for regulating food intake”

iii. Handout : Grocery Shopping Listiv. Support Material :Portion sized objects (cards, baseball, etc) v. Support Materials: Dishes of different proportions from the past and other

countries vi. Handout: What we’re eating more ofvii. Handout: Tupperware portion control sizes.

viii. Handout: Portion Size Guideix. Handout : Full-Body Workout Templatex. Handout : Cardiovascular Workout Template

h. Post-Assessment/Evaluation Doc2. Same doc as Pre-Assessment with questions added regarding effectiveness of lesson plan

and activities for participants:a. For additional questions with a scale of 1-10 based on 1 being not confident, and

10 being the most confident:

1. On a scale of 1 to 10, how satisfied are you with the teaching methods (slideshow, demos, group discussion and activities) utilized in this class?

2. On a scale of 1 to 10 how likely are you to recommend this class to another colleague interested in losing weight without calorie counting?