Maintaining a Healthy Weight. What is a Healthy Weight? According to the National Heart, Lung and Blood Institute there are three key measures of overweight:

Maintaining a Healthy Weight

What is a Healthy Weight?

According to the National Heart, Lung and Blood Institute there are three key measures of overweight:• Body mass index (BMI).• Waist circumference.• Risk factors for diseases and conditions

associated with obesity.

Body Mass Index (BMI)

BMI is a measure of your weight relative to your height. It is a reliable indicator of health-related factors such as obesity and physical fitness, but:• It may overestimate body fat in athletes and

others with a muscular build.• It may underestimate body fat in older

persons and others who have lost muscle.

Body Mass Index

BMI tables or calculators may be used to determine body mass index.

A BMI calculator may be found at http://www.cdc.gov/nccdphp/dnpa/bmi/calc-bmi.htm.

BMI Weight Status

Below 18.5 Underweight

18.5-24.9 Normal

25.0-29.9 Overweight

http://www.cdc.gov/nccdphp/dnpa/bmi/calc-bmi.htm



Waist Measurement

Excess fat in the abdomen is an independent risk factor for disease.

• Women with a waist measurement over 35 inches are at risk.

• Men with a waist measurement over 40 inches are at risk.

Other Risk Factors

• High blood pressure.• High LDL (low density lipoprotein) cholesterol.• Low HDL (high density lipoprotein) cholesterol.• High triglycerides.• High blood glucose.• Family history of heart disease.• Physical inactivity.• Cigarette smoking.

Maintaining a Healthy Weight through Nutrition

• Lose a few pounds if overweight.

• Watch portion sizes.• Learn to prepare your

favorite recipes with lower fat and calories.

• Eat plenty of foods rich in fiber.

• Drink enough water.

Maintaining a Healthy Weight through Nutrition

• Consume foods at the table.

• Avoid snacking after evening meal.

• Switch to sugar-free beverages.

How to Lose One Pound

ONE POUND = 3,500 CALORIES

To lose one pound in a week, burn 3,500 more calories than eaten.

• Reduce your caloric intake by 500 calories a day, or • Exercise to burn 500 more calories per day, or• Eat fewer calories and exercise more.


How many calories does your food contain?• 1 gram of protein contains 4 calories.

(3 ounces of lean beef has 143 calories)• 1 gram of carbohydrate contains 4 calories.

(1 slice of bread has 70 calories)• 1 gram of fat contains 9 calories.

(1 teaspoon of margarine has 35 calories)• 1 gram of alcohol contains 7 calories.

(12 ounces of beer has 150 calories, 3.5 ounces

of wine has 85 calories)

Dietary Concerns

Reduce your risk for heart disease, high blood pressure, diabetes, cancer, and other

diseases through a healthy eating plan.

Choosing Healthy Foods

• Follow the USDA Dietary Guidelines.

• Eat a minimum of 5 servings of fruits and vegetables a day.

• Choose 3 to 5 whole grain servings a day.

Watching Portion Sizes…We are eating too much!

• Sixty-one percent of Americans are either overweight or obese.

• Table-service restaurants now serve from 12-inch plates rather than the standard 10-inch plates.

• Americans eat 148 more calories per day compared to 10 years ago, although the percent of fat in the average diet is down from 40 percent to 33 percent.

• Sixty-two percent of Americans are unaware that commonly served portion sizes have increased in the last 10 years.

Watching Portion Sizes…Do you know the serving sizes

for these common foods?

• Pasta = ½ cup

• Green salad = 1 cup

• Beans = ½ cup

• Mashed potatoes = ½ cup

• In the American Institute for Cancer Research survey, only 1 percent of respondents correctly answered all eight serving-size questions.

• These portions are standardized according to the USDA Dietary Guidelines for Americans.

Watching Portion Sizes

Food Portion

Spaghetti 2 cups

Garlic bread 2 slices

Tomato sauce 1 cup

Meatballs 6 ounces

Serving size # Servings

½ cup 41 slice 2½ cup 2

2 to 3 ounces 2 to 3Do you know how many servings

you ate for dinner?

Know Your Portion Sizes• Grains Group (1-ounce equivalent)

– 1 slice of bread (70 calories)– About 1 cup of ready-to-eat cereal

(plain corn flakes = 100 calories)

– ½ cup cooked cereal, rice, or pasta (95 calories)

• Vegetable and Fruit Groups– 1 cup of raw leafy vegetables (10 calories)– ½ cup of cooked vegetables (20 calories)– ¾ cup of fruit or vegetable juice (90 calories)– 1 medium apple, banana, orange, or pear (90 calories)

Know Your Portion Sizes• Milk Group

– 1 cup of milk or yogurt (1 cup skim milk = 90 calories) – 1½ ounces of cheese (155

calories)– 2 ounces of processed cheese (155 calories)

• Meat and Beans Group– 2 to 3 ounces of cooked meat, poultry, or fish

(3 ounces lean beef = 143 calories)

– ½ cup of cooked dry beans (105 calories)

– 1/3 cup of nuts (260 calories)

– 1 egg (80 calories)

Know Your Portion Sizes

One cupped hand =

1 ounce nuts or small candies


Two cupped hands = 1 ounce chips, pretzels, or dry cereal

product


Palm only = 3 ounces meat


A fist = 1 cup of pasta or cereal.

1 cup of green salad .

1 medium sized fruit.

1 cup of cut up fruit.


One thumb = 1 ounce of cheese or 1 tablespoon of peanut

butter.

Thumb tip = 1 teaspoon of oil, 1 teaspoon of margarine, or

1 teaspoon of mayonnaise.

Beware of Larger Sizes (comparison of portion sizes,

now and ten years ago)

Food Then Now

French fries 2 ounces More than 4 ounces

Deli bagel 2 ounces 4 to 7 ounces

Muffin 2 ounces 6 to 8 ounces

Soda 6 ½ ounces 12 to 20 ounces

Chips ½ to 1 ounce 2 to 4 ounces

Candy bar 1 ½ ounce 2 to 4 ounces

Would you like to “super-size”?

• “Value meals”, “combo meals”, and “super-sizing” are used for profit by the food companies.

• When people are served more food, they eat more food.

• For a small price, you get more calories and saturated fat.

Tips for Controlling Portions• At home:

– Measure out single servings to know what they look like.

– Avoid serving food “family style” and do not have second servings.

– Try using a smaller plate for your meal.– Place portions in a serving dish

and never eat out of a bag

or a carton.

Tips for Controlling Portions• Eating out:

– Ask for half or smaller portions.– Ask for salad dressing to be served “on the

side”.– Order from the menu rather than the “all-you-can-eat” buffet.– Know the size of an appropriate portion and set

the rest aside to take home.– If you order dessert, share!

Adopt Healthier Eating Habits in Your Life

Are you eating a lot of food that is high in fat and sugar? These foods can:

• add calories to your diet.• raise your blood cholesterol.• raise your triglycerides.• lead to an increased risk for

heart disease and diabetes.

Lowering Fat• Instead of frying, try these methods:

– Roasting, Baking or Broiling - Use a rack to drain off the fat. Use a low roasting temperature to increase fat drip-off.

– Steaming.– Grilling.– Microwaving in small amounts of water

or fat-free broth.– Cook stews, soups and meat dishes

in advance; refrigerate and remove hardened fat from the top.

– Brown meat under the broiler instead of in a pan.

Tips to Lower Fat and Saturated Fat

• Use low-fat cooking methods.• Use substitutes for high-fat seasonings.• Avoid fried foods and prepared foods with a

breaded coating. • Avoid high-fat meats and processed foods;

use chicken, fish turkey, low-fat red meat, and pork.

• Use spices and low-fat or fat-free products to flavor foods:– Garlic powder, basil, onion powder, spice blends.

Reducing Sugar• Drink water or sugar-free

beverages.

• Choose healthier desserts.– Yogurt and low-fat & low-sugar frozen desserts.– Include more fresh fruit.– Angel food or sponge cake with fruit.– Learn to adapt recipes to reduce sugar and fat.

Reducing Sugar

• Try reducing the amount of sugar in a recipe and adding a small amount of vanilla, cinnamon or nutmeg to enhance the sweet flavor.

• Try using sugar substitutes in recipes. Some granular products pour and measure just like sugar. If using liquid products, 10 drops = 1 teaspoon sugar.

Reducing Sugar

Here are some commonly available sugar substitutes:

– Saccharin: Loses sweetness when heated over 104 ˚F. (Sweet and Low)

– Aspartame: Contains phenylalanine. This substitute is a concern for individuals with PKU. It is good for cooking and baking. (Equal)

– Sucralose: Very good for cooking and baking. (Splenda)

Eating Plenty of Fiber

What is fiber?Fiber is the part of plants that

cannot be digested. It contains no calories.

There are two kinds of fiber:

1.Water soluble fiber dissolves to become viscous or gummy.

2. Insoluble fiber passes through our intestines largely intact.


What does fiber do for me?• Helps me feel full (insoluble).• Prevents constipation (insoluble).• Removes toxins from the colon in less time

(insoluble).• May help prevent some types of cancer

(insoluble).• Binds cholesterol in the intestines (water

soluble).• Helps regulate blood sugar levels (water

soluble).


How much do I need? AGE MALE FEMALE

1 to 3 years 19 grams 19 grams




51 + years 31 grams 21 grams

Pregnancy 28 grams


The average American consumes

7 to 14 grams of fiber daily.

How can I get more?• Eat fruits and vegetables with edible skins

and seeds.• Eat whole grains, with bran still intact.• Eat more beans and legumes.


• The 2005 USDA Dietary Guidelines for Americans recommend adults eat three 1-ounce equivalents per day of whole-grain foods, preferably in place of refined grains.

• In other words, at least half of our bread servings should be whole grain.


How do I know if it’s whole grain? Whole grain should be the first ingredient

listed on the food label.

The following are NOT whole grain:• Wheat flour• Enriched flour• Degerminated cornmeal


Brown rice.

Bulgur.

Oatmeal.

Graham flour.

Popcorn.

Pearl barley.

Whole grain corn.

Whole oats.

Whole rye.

Whole wheat.

These are whole grains:

Drinking Enough Water

Why do I need water?• Blood is 83 percent water. Blood moves

nutrients, hormones, enzymes, oxygen and other materials to our cells and carries away waste products.

• Lubrication. Water is needed in the linings of organs, between organs, and within joints to reduce friction.


Why do I need water?• Water is present in the digestive fluids that

break down food. Water also helps to transport food through the digestive system.

• Water helps regulate body temperature.• Water is necessary for many synthetic

reactions within our bodies, such as building hormones.

• Water removes waste from our bodies.


• Fiber binds water in our intestines.• Caffeinated beverages like coffee,

tea, and soft drinks cause excretion of water.

• Alcoholic beverages cause water loss through excretion.

• Water is lost through perspiration and respiration.


• Adults typically need 6 to 8 cups of water or fluid each day.

• Amount depends upon: Body size. Level of physical activity. Age. Overall health. Climate.

Regular Physical Activity Can Help You to Stay

Healthy and Maintain a Reasonable

Weight

The Benefits of Physical Activity• Burns calories, which can lead to weight

loss.

• Helps your body use blood sugar more efficiently.

• Improves blood flow and blood pressure.

• Improves cholesterol levels.

• Increases feelings of well-being and can give you energy.

• Reduces stress levels.

How Much Physical Activity Do I Need?

• Thirty minutes of moderate, physical activity most days of the week. – Try to fit in activity everyday.– Can be split into three 10-minute sessions.

• Be creative with a variety of activities.– Try resistance training activities at least two times per

week for muscle strength and endurance.– Try activities that focus on flexibility at least two times

per week to help your body be limber and move easily.

What is Moderate Activity?

Basic guidelines:

Should get your heart beating faster.

Should still be able to carry on a conversation during the activity.

Types of Activities:What counts?

• Everyday activities.

• Aerobic activities.

• Resistance training.

• Flexibility training.

Everyday Activities

Lead to an overall healthy and active lifestyle:

• Parking further away.• Walking to the mailbox. • Getting up to change the channel instead of using

the remote.• Straightening the house during commercial breaks

of your favorite show.• Making more trips when carrying shopping bags

into your home.

Aerobic Activities• Includes activities that get your heart pumping

for at least 10 minutes.– You must do an activity for at least 10 minutes for it to

count toward your daily goal of 30 minutes.

• Some common aerobic activities:– Walking.– Biking.– Some sports such as soccer.– Vigorous chores such as washing the car by hand.– Stair climbing.

Resistance Training

• Makes muscles and bones stronger.

• Makes daily activities, like lifting boxes or carrying bags, easier.

• Examples include:• Lifting light weights, such as dumbbells.• Lifting homemade weights, such as canned goods or old milk

jugs filled with sand or water.• Using elastic exercise bands or tubes.• Using own body weight.

– Push ups.– Pull ups.– Crunches.

Flexibility Training

• Improves the range of motion of joints, keeps the body flexible and makes movements, such as bending and reaching, easier.

• Examples include:• Stretching.• Yoga.• Martial arts.• Dance such as ballet.

Keeping Activity Safe• Get a checkup from your doctor before

beginning a physical activity program.

• Always warm up and cool down.– Try marching in place for 5 minutes and then light

stretching to warm up.– March in place for 5 minutes, letting your heart rate

return to normal, for a cool down.

• Start out slowly.

• Stop right away if you feel dizzy, short of breath, sick to your stomach, or in pain. Seek help immediately if condition worsens.

Stick With It!• Choose an activity you enjoy.• Find a buddy to be active with you.• Set goals you can reach.• Choose low cost activities.

• Look into free or low cost exercise classes in your area.

• Rent exercise videos at your local library.• Use your neighborhood or community parks for

your activity.

Exercise won’t just happen; You have to plan for it!


How many calories do you use in activity?

DAILY ACTIVITY CALORIES / HOUR____

MaleFemale

Jogging 630 560

Bicycling 600 420

House Cleaning 340 240

Cooking 200 150

Getting Support

• Make it a family goal to adopt healthier habits.

• Include family and friends – it’s good for them!

Stress Management

• Take time to relax.• Pace yourself and activities you

are involved in.• Get enough sleep each night.

Setting Personal Goals• Follow the serving sizes.• Eat 5 to 9 servings of fruits and

vegetables each day.• Lose weight if overweight.• Pack lunches instead of eating out.• Cut back on fat intake.• Be physically active.• Get annual physical.• Practice stress management techniques.

Setting Personal Goals

Set three personal goals to improve your health.

Examples:1. To lose 10 pounds by cutting out 500

calories a day.2. To begin an exercise program by walking 5

days a week for 10 to 15 minutes, gradually increasing to 30 minutes per day.

3. To drink diet instead of regular soft drinks.

Prevention

If there was a vaccine to prevent diabetes, heart disease or cancer,

would you take it?

It is Up to You!

The next best thing to a vaccine is:

•Regular physical activity.

•Eating well.

•Maintaining a healthy weight.

Materials for this presentation adapted with special permission from the Diabetes Self-Management Training Curriculum, Power of Prevention Section.

Prepared by: Jackie R. Walters, MBA, RD, LDUniversity of Kentucky

Extension Specialist for Nutrition Education Programs

Lori Rice, MS, CNUniversity of KentuckyProgram Coordinator for Health Education through

Extension Leadership

December 2006

Maintaining a Healthy Weight. What is a Healthy Weight? According to the National Heart, Lung and Blood Institute there are three key measures of overweight:

Documents

body fat

healthy weight

percent of fat

oreat fewer calories

calories1 gram of fat

percent of americans

waist measurementexcess

body mass index bmibmi