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 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 BeverageCalories 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) 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 out I dare you!

Tips for Life (cont’d) Focus on fruits and vegetables Get active Manage stress Try to eat low-fat or nonfat versions of 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: – – –

The choice is yours!