eating better to live better...food journal websites- supertracker, myfittnesspal, calorieking apps...
TRANSCRIPT
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Eating Better to Live Better
Amber Arnold MS, RDN, LD
Registered Dietitian
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Stats
70% of U.S. adults are overweight or obese
1 out of 3 children are now either overweight
or obese.
Increases individual health care costs
~$1,500/year
Increased risk of heart disease, type 2
diabetes, cancer and stroke
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Does what we eat affect our
productivity?
Good nutrition can raise
work productivity by 20%
Poor nutrition decreases
productivity
Fatigue
Decreased mental alertness
Increased risk of illness
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Impact of Good Nutrition
• Increased energy
• Improved mood, and decreased stress and
anxiety
• Lower disease risk and fewer health
problems, including heart disease, diabetes,
cancer and depression
• Increased immune system
• Maintenance of healthy weight
• Enhanced quality of life
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Healthy Eating on the Job
Plan Ahead
Snacks- fruits, vegetables, low-fat yogurt, nuts,
popcorn
Lunch- pack your lunch
Choose healthier options when dining out, split your
meal with a co-worker or select from the
“lighter/healthy” menu options
Watch what you put in your cup
Be mindful when eating lunch
Eat S-L-O-W and away from distractions
MOVE!
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Mindful Eating
Be present when eating
Eat away from distractions
Turn off the T.V. and put away the cell phone or
computer
Eat slow
It takes 20 minutes for your body to realize it’s full
Put the fork down and sip water between bites
Eat with your non-dominant hand
Savor the flavor
Think about the variety of taste, texture, and aroma
that each bite gives you
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Mindful Eating
Listen to your hunger and satiety cues
sdf
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Healthy Snacking
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Build a Healthy Work Environment
Refrain from bringing unhealthy treats to
work such as candy, cookies, doughnuts or
chips
Don’t sabotage your co-worker!
Replace candy bowls with fruit bowls
Talk walks together
Celebrate special occasions in other ways
besides with food
Decorations, flowers, balloons, small gifts or fun
group activities (bowling, painting/healthy
cooking classes)
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EAT MORE!
Foods That Boost Health
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What’s in a “super food”
Phytochemicals
Antioxidants
Flavonoids
Fiber
Vitamins
Minerals
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Where can you find “superfoods”?
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Losing weight and keeping it off………...
Is not easy!
So far no one has found the magic bullet to melt pounds away.
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What makes weight loss or weight
maintenance so hard??
Easy access to unhealthy foods
Stress
Conflicting information
Portion sizes
Decreased Activity
Age
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Boost Your Metabolism
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Resistance Training
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Say NO to FAD diets
How to identify FAD diets
If it sounds too good it probably is
Excludes a whole food group
Is it selling something?
Does it require special “diet foods, shakes, or
supplements”?
Does it require you to eat the same thing over and
over?
Exercise?
Does it promise weight loss of greater than
2lbs/week?
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Why not???
Diets are based on unsound information;
not evidenced-based
Nutritional deficits
Severe calorie restriction
Majority of weight loss is from water &
muscle, NOT fat
Less muscle = lower metabolism =
greater weight gain
Yo-yo effect
Not a long-term solution
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A Handy Guide for Healthy Portions
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MyPlate
Portion Control
Increased success with
losing weight and
keeping it off with the
use of portion control
methods.
“MyPlate” food guide
Portion control Plates
Commercially packaged
meals.
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The Formula for a Healthy Weight
Energy In=Energy Out, body weight is
maintained
Energy In > Energy Out, body weight
increases
Energy In<Energy Out, body weight
decreases
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Nutrition For Health & Weight
5 servings of fruits and vegetables
Preferably fresh or frozen
Eat a variety of colors
Make most of your grains 100% whole grain and limit the
fat, sauces, gravy and jellies you add to them
Boost your fiber
25g or more
Whole grains, fruits, vegetables, legumes
Choose LEAN protein
Fisk, white meat poultry, lean beef or pork, legumes
Stick to low-fat dairy
Yogurt, cottage cheese, milk
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Strategies for Success
Monitoring and Recording
Food Journal
Websites- supertracker, myfittnesspal, calorieking
Apps
Physical Activity
Aerobic activity 3 days/week for weight maintenance
Aerobic activity 4-5 days a week for weight loss
The higher the intensity the lower amount of time needed
Strength training 2 days/wk
Sleep
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Strategies for Success
Meal frequency
3 or 6 small meals a day?
Research – not much difference!
Possible association with lower ratings of hunger and
lower reported energy intakes.
More research is needed.
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Strategies for Success
Breakfast!
Adults who skip
breakfast are more
likely to have a higher
body mass index.
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Example of a Healthy Breakfast
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Choose Nutrient Dense Food NOT
Calorie Dense Food
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Don’t drink away your calories!
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Low Fat Doesn’t Always = Low Calorie
Low fat cookies, brownies, chips and
pretzels are low in fat but not calorie
density.
Low fat may give people license to eat
more, in studies people ate more yogurt if
it was labelled low fat.
Main concept is to add vegetables to foods
to lower calorie density.
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Protein ! Protein !... Protein??
Higher protein diet ( Not high)
Evidence that a including more protein in the
diet may have some benefit in promoting fat
loss and helping people keep the weight off.
Maintaining adequate protein intake important
with a calorie restricted diet.
Possible reason – prolonging satiety,
suppressing food intake.
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Protein
Good Protein source should be included at
each meal – breakfast, lunch and supper.
lean meat
Poultry
Fish
low fat dairy
eggs/egg whites
nuts
beans
soy
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National Weight Control Registry
On-going study of over 10,000 adults who
have been successful at losing 30 or more
pounds and kept it off
Successful losers and maintainers reported
a high level of self monitoring
2 times more successful
Creates awareness.
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Strategies for Success
Physical Activity
People who engage in
more physical activity
are more likely to
maintain their weight
than those who don’t.
In the NWCR 94% of
successful losers and
maintainers exercised
and the most popular
activity was walking.
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Physical Activity
The biggest burn of extra calories comes from voluntary activities – the more you move, the more you burn!non exercise activity can burn 100-800 calories/d
Parking further, taking the stairs, walking to talk to someone in the office vs calling, walking or riding your bike to the store…
Running, hiking, walking, cycling, fitness classes, dancing, using cardio machines at a gym.
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Sleep
A lack of sufficient sleep is linked to an
increase in weight
A lack of adequate sleep increases your
appetite hormones > increased hunger >
and decreased satiety
In a research study participants who had
<5.0 hours a sleep a night ate 220 more
calories than when they were allowed to
sleep 7 hours or more
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In summary
Eat a balanced breakfast
Practice portion control
Stay away from FAD diets
Be mindful
Eat more fiber and less fat
Increase fruit and vegetables in your diet
Eat slightly more lean protein
Be physically active through aerobic and resistance training
Sleep well
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Thank you!