Every Calorie Counts In Maintaining a Healthy Weight.

Every Calorie Counts

In Maintaining a Healthy Weight

Research Studies report 33% of Americans are overweight or obese

Obesity related deaths climbed to over 300,000 per year; 2nd only to tobacco related deaths

Consuming convenient, prepackaged and fast foods loaded with fat, sodium, sugar and calories too often may be linked to some of our obesity

Not sitting down with our families to eat slowly and enjoy our meals is harming our bodies and hurting our health

We can change that!

With this program, you will learn more about Why Diets Don’t Work

Portion Control

Understanding Food Labels

Super Foods

Why “Diets” Don’t Work

A Calorie is a calorie, is a calorie, is a …. Calories In = Calories Out –> Same Weight

Calories In < Calories Out –>Lose Weight If we eat fewer calories than we burn, we will

lose weight

Calories In > Calories Out –> Gain Weight If we eat more calories than we burn, we will

gain weight

Calories and weight loss…. 1 pound of body fat = 3,500 calories

To lose 1 pound a week, you need to eat 500 calories less each day

Or add enough exercise to burn an extra 500 calories each day

Or combine them both, by walking 30-45 minutes each day (burning approximately 250 calories) and eating 250 calories less each day

According to the USDA Food Guide Pyramid, Calories do add up…. Just an extra 100 calories per day = 10

pound weight gain in a year

HOWEVER,

Eating 100 calories less per day = 10 pound weight loss in a year

Portion DistortionIn the last 50 years we’ve seen …..

Plates Drinks Cup Holders Servings Ourselves

……..ALL GET LARGER!

Studies also indicate… Even when we cook at home, we now tend to

serve ourselves larger portions comparable to what we receive in a restaurant

Feeling like we need to “clean our plate” before dessert, finish leftovers and not waste any food compounds our larger servings

Compare these popular foods and how big they have gotten……

Plain Bagel

Fast Food Burger

Movie Popcorn

Be Portion Friendly Switch the candy dish for a fruit bowl

Avoid “super sized” items – more isn’t always better!

Make “single serve” snacks from larger packages

Don’t buy tempting foods for your home or office…..It is not as easy to binge on oranges as it is a box of cookies

Be Portion Friendly Check serving sizes on labels

Don’t eat from the package– measure out a serving

Measure your servings –soon it will be easy to “eyeball” correctly

Purchase healthy foods and snacks…. You may have heard that healthier foods are expensive, but

remember, so is medication for health problems! Look for sales on produce and check your local farmer’s

market for deals on fresh veggies and fruit!

Slow down and ENJOY each bite

What’s a Serving???? Standardized recommendations

Remember, if you eat more than the serving size you will need to add more for calories, fat, sodium, sugar, etc…

What’s a Serving???? Help to control your portion, by measuring

out food and putting the rest away

Account for what you actually eat

Do the MATH for correct caloric intake

SPECIAL SUPERFOODS POTASSIUM rich

Packed with ANTIOXIDANTS

OMEGA -3 FATTY ACIDS

ANTIOXIDANT POWER

MORE SUPERFOODS High FIBER

Magnesium, Potassium and Vit E

More ANTIOXIDANT power

Choose whole foods, variety of fruits and vegetables and use careful preparation and many foods become SUPERFOODS!

Family Matters Serve children portions for their size

Children do not need an “adult size” portion

Stock up on nutrient dense food

Know what your kids are eating at school

Whether you pack lunch or eat at school, talk to your children about a well-balanced meal

Family Matters Make sweets a treat

Ditch the drive-through, and get your kids to help with meal preparation

Decrease “screen time”

Model healthy eating and help children make choices for healthy eating

Shake it! Get moving and get active with your kids!

If you make EVERY CALORIE COUNT…..

….. you can easily make the

changes necessary to take greater control of your health!

THANK YOU!

Be sure to visit our website www.commonhealth.virginia.gov

for more information.