Eat Right for Success!Eat Right for Success!

Eat Regular MealsEat Regular Meals

You cannot go without fuel. Eat breakfast.

Perform better at school or work More likely to have healthy weight A good breakfast has protein and fiber

Milk, whole grain cereal and fruit Breakfast bar with 10 or more grams protein Meal replacement drink

Eat 4 to 6 meals and snacks per day

1998

Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1998, 2006

(*BMI 30, or about 30 lbs. overweight for 5’4” person)

2006

1990

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Assessment of Height and Assessment of Height and WeightWeight

What is your ideal body weight?Males: 106 lbs. (for the first 5 ft) + 6 lbs.

for each inch over 5 ft. ± 10% for frameFemales: 100 lbs. (for the first 5 ft) + 5 lbs.

for each inch over 5 ft. ± 10% for frameWhat is your Body Mass Index?

[weight in lbs/(height in inches x height in inches)] X 703

How many calories should you How many calories should you eat?eat?

MAINTAIN:  11 to 16 kcal/pound

LOSE: 8 to 12 kcal/pound

GAIN:  17 or more kcal/poundStrength training helps in gaining weight

How much Protein?How much Protein?

Normal good health: 0.8 to 1 g per kg

Translates to 0.4 - 0.5 g per lb Practice: wt in lbs divided by 2

150 lbs/2 = 75 g protein per day Lifting weights to build body

Up to double the amount (1.5 best) What you really need are adequate calories

from healthy foods Drink plenty of fluids.

Where do you get protein?Where do you get protein?

High biologic value (complete) Contains all the essential amino acids Meat, chicken, fish: 6-7 g per oz cooked Egg: 6 g each Soy: 1 oz soy burger or 4 oz soy milk: 6 g

Also good sources of incomplete protein Legumes (dry beans) ½ cup = 6-7 g protein Nuts: 12 almonds (1 oz) = 6 g protein 170 cal

Small amounts protein incomplete protein Cereals (rice, pasta, bread, etc.) Vegetables

FluidFluid

All liquids count (not just water)Some foods are very high in water

VegetablesFruit

How much do you need?About ½ oz per lb per day

150 lbs = 75 oz/8 oz per cup = 9 cups More if sweating

Lets Have Some Fun!Lets Have Some Fun!

You Should Never Eat A Potato

• True

• False

You Should Never Eat A Potato

• FALSE

–Potatoes are not “fattening”. It’s the butter and sour cream that you add that makes them high in calories

–Potatoes are a good source of Vitamin C, potassium, and fiber

–Potatoes are inexpensive, delicious, and can be prepared many healthy ways

–EAT 2 TO 3 CUPS OF VEGETABLES DAILY

You shouldn’t eat after 8 PM or you will gain weight

• True

• False

You shouldn’t eat after 8 PM or you will gain weight

• FALSE (unless you are an admitted night eater)

– Eating at night is not unhealthy and does not make you fat (as long as you aren’t eating too many calories throughout the day)

– There is no “magic” time to stop eating at night to help lose weight.

Pork is bad for you

• True

• False

Pork is bad for you

• FALSE– Yes, many pork products are high in fat and/or

salt (bacon, sausage, etc)

– Many pork products are lean and low in salt

– Choose pork tenderloin or well-trimmed pork chops

– MEAT, POULTRY AND FISH HAVE 7 g/oz

Health Foods are Better for You

• True• False

Health Foods are Better for You

• FALSE– There is no real definition of “health” foods– “Health” foods can be just as high in calories, fat,

and salt as other foods and are often more expensive

– Commonly used terms include “health” foods, “natural” foods, and “organic foods”

– Only organic foods have labeling guidelines and are defined by the FDA

You need 8 glasses of water each dayfor good health

• True

• False

You need 8 glasses of water each day for good health

• FALSE– Fluid needs vary from person to person

– Coffee, tea, milk, and juice count toward your fluid needs

– Drinking water is not a “magic bullet” for weight loss

– Estimate how much fluid you need:• Divide your weight by 2: this is approximately ounces you need

(e.g. 140 lbs /2 = 70 oz) 70 oz/ 8 oz per cup = 8.75 or about 9 cups fluid per day

You may need more fluid if you perspire a lot (e.g. exercising or working outside in hot weather)

Source:Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate (2004)National Academy of Sciences. Institute of Medicine. Food and Nutrition Board.

If I take vitamins I don’t need to worry about

what I eat• True

• False

If I take vitamins I don’t need to worry about

what I eat• FALSE

–Foods contain more than just vitamins and minerals

–Components of foods (things that aren’t in vitamin pills) have been found to have health-promoting features

–You should try to get your nutrition from “foods first” and take a multivitamin for extra protection (especially if a woman of childbearing age)

Avoiding fat will help me lose weight

• True• False

Avoiding fat will help me lose weight

• TRUE

– Fat has more calories than protein and carbohydrate so cutting back on fat will also help you cut back on calories.

– To maintain good health, eat less fat from all sources. Most of the fat you eat should come from fish, nuts, and vegetable oils.

–Avoid saturated and trans fats

For more information about For more information about Nutrition on the OU CampusNutrition on the OU Campus

Make an appointment in the Clinic at Goddard 325-4441

Email your question to dietitian@ou.edu

Information at OU Health Services Information at OU Health Services (Goddard Health Center)(Goddard Health Center)

620 Elm6 physicians and 2 physician

associatesLab –walk in cholesterol check $10

February and SeptemberAppointments—325-4441 Information—325-4611