eat well! the healthy weigh! session 4

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1. Everyone will be muted to keep down the background noise levels. 2. If you have a question/comment during the presentation, you can type it in the chat box. 3. For technical issues, please call the Genesys helpdesk by dialing *10* or 1-800-305-5208. 4. We will be taking attendance. Please use your lawson # to identify yourself. 5. You will want pen/paper to take notes. Welcome to the Healthy Weigh!

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Page 1: Eat well! the healthy weigh! session 4

1. Everyone will be muted to keep down the background noise levels.

2. If you have a question/comment during the presentation, you can type it in the chat box.

3. For technical issues, please call the Genesys helpdesk by dialing *10* or 1-800-305-5208.

4. We will be taking attendance. Please use your lawson # to identify yourself.

5. You will want pen/paper to take notes.

Welcome to the Healthy Weigh!

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The Healthy Weigh! Session 4

Eat Well! The Healthy Weigh

Page 3: Eat well! the healthy weigh! session 4

Moderator Presenter

Linda Sweeney, CHES Whitney Voorhees, MPH,RD

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The Healthy Weigh!

Session 4

Objectives

Participants will identify:

The role of macronutrients in health & weight control

How to identify and choose proper portions

Effective diet strategies to lose weight and keep it off

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The Healthy Weigh!

Session 4

Balanced Diet

Calories are made up of carbohydrates, proteins, and fats

A healthy balance of all three is ideal at each meal

USDA recommends 45-65% carbs, 10-35% protein,

& 20-35% fat

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The Healthy Weigh!

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Carbohydrates

• Choose whole grains

• High fiber

• 45-65% of diet

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The Healthy Weigh!

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Protein

• Choose lean & low fat options

• 10–35% of diet

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The Healthy Weigh!

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Fats

• Choose unsaturated more often

• Limit saturated

• Avoid trans fats

• 20-35% of diet

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The Healthy Weigh!

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- Make half your plate fruits and vegetables

- Make at least half your grains

whole

- Include lean sources of protein - Add low fat dairy

ChooseMyPlate.gov

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The Healthy Weigh! Session 4

Which of the following is most responsible

for weight control?

Calories

Total fat

Saturated fat

Total carbohydrates

Net carbohydrates

Sugar

Added sugar

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The Healthy Weigh!

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What is a Calorie? A standard unit of heat equal to the amount of

heat required to raise the temperature of 1 g of water by 1 °C.

= Energy

Supplied by the foods and drinks we consume

Consumed by bodily processes (thinking, breathing, digesting, moving, etc)

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The Healthy Weigh!

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Calorie Counts

1 gram of fat = 9 calories

1 gram of alcohol = 7 calories

1 gram of carbohydrate = 4 calories

1 gram of protein = 4 calories

Calories from fat = x grams fat * 9

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The Healthy Weigh!

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Calories on food labels represent the total calories in 1 serving of that food/drink.

“Low fat” and “fat free” do not guarantee “low calorie” or “calorie free”

“Low carb” and “sugar free” do not guarantee “low calorie” or “calorie free”

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Read the Nutrition Facts – Not Just the Nutrient / Health Claims

The Healthy Weigh!

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The Healthy Weigh! Session 4

Estimating Calorie Needs

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The Healthy Weigh!

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How Does Weight Loss Happen?

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The Healthy Weigh!

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Strategies for weight management 1. Proper portion sizes

2. Take your time

3. Satisfy your sweet tooth in a healthy way

4. Feel full on less

5. Eat 4-5 times per day

6. Do not drink your calories

7. Plan your meals ahead of time

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The Healthy Weigh! Session 4

1. Understand & eat proper portion sizes

As portion sizes have gotten larger over the years, so have we!

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The Healthy Weigh!

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1 cup fruit, vegetable, yogurt, cereal or cooked grain

3 ounces cooked beef, chicken, or fish

1½ oz cheese

1 teaspoon oil/fat

2 Tbsp peanut butter or hummus

Portion Sizes

= A fist or a baseball

= A deck of cards or a checkbook

= 4 stacked dice

= 1 dice

= Ping pong ball

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The Healthy Weigh!

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Plate Size

Dishes are now bigger than ever

Replace larger plates with smaller

ones, this way you still have a full

dish but end up eating less

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A difference of 210 calories!

140 calories 350 calories

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The Healthy Weigh!

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Take the time to savor your food, eating slowly also helps with digestion

Be mindful of what you eat

2. Take Your Time!

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The Healthy Weigh!

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3. Satisfy your Sweet Tooth in a Healthy Way

Choose naturally sweet foods, like fruit, yogurt, etc.

Seek out fat-free or low-fat dessert options – but still limit portions

Take small portions and eat them

slowly & mindfully

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4. Feel full on less

Drink more water!

Eat foods that are low in

fat and have fiber

Include protein at each meal

The Healthy Weigh! Session 4

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The Healthy Weigh! Session 4

1 cup cooked spaghetti

½ cup Alfredo sauce

1 cup cooked spaghetti

¾ cup canned tomatoes

¾ cup cooked summer squash

½ cup cooked mushrooms

1 cup cooked broccoli

2 tsp olive oil

2 tsp Parmesan cheese

Basil & oregano

From The Volumetrics Weight-Control Plan by Barbara Rolls, Ph.D. & Robert A. Barnett

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The Healthy Weigh!

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5. Eat 4 to 5 times a day

Do not skip meals

Plan healthful snacks, one or two a day

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The Healthy Weigh!

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6. Do not drink your calories

Liquid calories do not satisfy

20 oz water = 0 calories

20 oz sweet tea = 190 calories

20 oz fruit juice = 240 calories

20 oz soda = 250 calories

20 oz (Venti) flavored latte = 320 calories

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The Healthy Weigh!

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7. Plan your meals ahead of time

Plan a weekly menu

Emphasize recommended foods

Use recipes

Cook once, eat twice

Make grocery list

Shop according to food labels

Prep ahead as able

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The Healthy Weigh!

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Plate meal and serve from kitchen

Balanced plate technique

Use measuring cups/spoons to serve

Store leftovers before eating

Eat mindfully

Plan for snacks

Plan ahead for events

Portion distortion aware

Setbacks are opportunities

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The Healthy Weigh!

The Healthy Weigh!

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Take Home Message:

Balanced diet + regular exercise is the BEST option for

successful weight management

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The Healthy Weigh!

The Healthy Weigh!

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Assignment:

Practice 2 of the 7 weight management

strategies discussed today

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The Healthy Weigh!

Session 4

Contact Information: [email protected]