Weight Management Provided Courtesy of Nutrition411.com Review Date 6/14 G-1292 Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC, CHES Updated by Nutrition411.com.

Weight Weight ManagementManagement

Provided Courtesy of Nutrition411.com

Review Date 6/14G-1292

Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC, CHESUpdated by Nutrition411.com staff

If overweight, why lose 5% to 10% of your body weight?

• Reduces blood pressure, glucose, and cholesterol

• Increases life span, energy, self-esteem, and quality of life

• Improves arthritis, knee pain, and back pain:– According to one study, for every 1 pound

(lb) lost, 4 lb pressure is relieved from the knees

Did You Know?

• You can enjoy all the foods you love and still lose weight

• People who eat breakfast are thinner• You are more likely to succeed if you set small, realistic goals you know that you can accomplish

How?

• Get active:– A 200-lb person uses around 80 calories to

walk for 15 minutes

• Learn to manage stress• Pay attention to calories:

– 3500 calories=1 lb of fat– To lose 1 lb/week, create a 500-calorie

deficit/day

What Does 500 Calories Look Like?

20 fl oz 2.05 oz (58 g) 240 calories 260 calories

g=grams, fl oz=fluid ounce, oz=ounce

Evaluate Your Extras: Where Can You Cut Back?

• About 30 calories in every bite• Condiments:

– 1 tablespoon (Tbsp) butter=100 calories– 1 Tbsp mayonnaise=90 calories– 1 Tbsp ranch salad dressing=

73 calories

Evaluate Your Extras: Where Can You Cut Back? (cont’d)

• Portion sizes:– ½ cup (C) of pasta vs 1 C of pasta– ⅓ vs 1 C of rice– 3 vs 6 ounces (oz) of meat

• Drinks

Liquid Calories

Beverage Calories

Water (8 fl oz) 0

Diet soda or unsweetened tea (8 fl oz) 0

Crystal Light® or other sugar-free drinks (8 fl oz)

5-10

Lite cranberry juice (8 fl oz) 40

Lite beer (12 fl oz) 100

Alcohol (1.5 fl oz), wine (6 fl oz), beer (12 fl oz)

110, 124, 150

Orange juice, apple juice, apple cider (8 fl oz)

110-120

Cranberry cocktail (8 fl oz) 130

Making Healthier Food Choices

• Where to start?– Do you eat a variety of foods from the

basic food groups—dairy, meat/bean, fruits, vegetables, and grains?

– Do you aim for low-fat dairy, lean meats, and whole grains?

– Do you limit fats and sweets?

Do not miss out

on important vitamins

Making Healthier Food Choices (cont’d)

• How to start?– Plan– Pay attention to serving sizes– Look at food labels

Snacking

• Pretzels or baked chips, instead of regular potato chips

• Instant oatmeal with a piece of fruit• High-fiber cereal or bar• Nuts, seeds, and raisins• Lite popcorn and a cheese stick• Canned fruit in lite juice

Snacking (cont’d)

• Fruits and vegetables:– For example, baby carrots and tomatoes– Can serve with reduced-fat dressing,

hummus, or fruit dip

• Whole-wheat crackers and applesauce

Lunches

• Add a piece of fruit, serving of vegetables, and lite yogurt or a cheese stick to any of these:– Whole-wheat bread with lean meat– Tuna salad sandwich made with fat-free or

low-fat mayonnaise– Turkey hot dog, cut up in baked beans– Turkey pepperoni on whole-grain crackers

Lunches (cont’d)

• If a microwave is available:– Canned soup—look for clear soups vs

creamy– Canned ravioli—look for 98% fat free

Fast-food Challenges

• Evaluate how many times you eat out each week

• Make a goal to eat out one less time each week

• Say “no thank you” to the super sizes

Fast-food Challenges (cont’d)

• Search the menu for healthier alternatives when going out to eat:– Choose grilled or baked vs fried foods– Substitute a baked potato for French fries– Ask for condiments on the side– Limit extra calories, such as the free bread

or chips that come with the meal– Avoid beverages with calories

Get Moving

• Exercise is medicine• Do you get the minimum required:

– 30 minutes of moderate-intensity aerobic activity 5 days/week

– Muscle-strengthening activities on 2 or more days

• Do not become a statistic

Step 4: Manage Stress

Tips for Life

• Do not drink calories• Stay hydrated• Change habits:

– Eat three meals/day– Eat slowly– Pack a lunch or get the healthier meal

if you eat outI dare

you!

Tips for Life (cont’d)

• Focus on fruits and vegetables• Get active• Manage stress• Try to eat low-fat or nonfat versionsof foods

I dare you!

Get Support

• Join a weight-management program• Talk to your doctor about your goals• Set goals and action steps to achieve goals with others

• Knowledge is power:– http://www.sparkpeople.com– www.fitday.com– www.thedailyplate.com

The choice is yours!