Chapter 5 | Session 2: Maintain a Healthy Weight Session 2: Maintain a Healthy Weight: The Energy Balance Equation Chapter 5 | Parent Program Training Session 2: Maintain a Healthy Weight: The Energy Balance Equation

Chapter 5 | Session 2: Maintain a Healthy Weight  Energy Balance  Portion size  Amount of physical activity  Body Mass Index (BMI) Overview of Session 2

Chapter 5 | Session 2: Maintain a Healthy Weight  Encourage parents to openly discuss their experience with this activity Try Tips to Eat Well & Move More

Chapter 5 | Session 2: Maintain a Healthy Weight In order to maintain your weight: ENERGY INENERGY OUT To imagine Energy Balance, think of a scale = Energy Balance

Chapter 5 | Session 2: Maintain a Healthy Weight Even small changes can make a difference. 150 fewer calories per day = 10 lb. loss over 1 year Even Small Changes Can Make a Difference

Chapter 5 | Session 2: Maintain a Healthy Weight  Behavior: amount of calories & physical activity  Environment: opportunities for healthy eating & physical activity  Genetics: genes affect weight  Easy ways to balance energy  How to handle different scenarios Maintaining Energy Balance

Chapter 5 | Session 2: Maintain a Healthy Weight  Maintaining Energy Balance is like balancing a budget  If you eat more calories than you budgeted for today, you should reduce the calories you eat or increase your activity level the next day  Be mindful of Energy Balance over time Lifestyle Energy Balance

Chapter 5 | Session 2: Maintain a Healthy Weight  Children are still growing  They need a balance between ENERGY IN and ENERGY OUT that supports natural growth without promoting excess weight gain A Note on Energy Balance in Children

Chapter 5 | Session 2: Maintain a Healthy Weight Energy Balance: ENERGY IN & ENERGY OUT Worksheet to practice budgeting ENERGY IN & ENERGY OUT

Chapter 5 | Session 2: Maintain a Healthy Weight  BMI is a measure of weight in relation to height  BMI helps determine whether or not people are at a healthy weight Body Mass Index (BMI)

Chapter 5 | Session 2: Maintain a Healthy Weight Body Mass Index (BMI)

Chapter 5 | Session 2: Maintain a Healthy Weight BMI doesn’t work well for those who are…  Muscular  Very tall  Very short  Children – use BMI-for-Age growth charts Chapter 5 | Session 2: Maintain a Healthy Weight A Note on Using BMI

Chapter 5 | Session 2: Maintain a Healthy Weight  A serving is a measured amount of food or drink (e.g., 1 slice of bread, 1 cup of milk)  A portion is the amount of a specific food or drink you choose to have at a meal or snack; Portions can be larger or smaller than recommended servings Serving Size vs. Portion Size

Chapter 5 | Session 2: Maintain a Healthy Weight Portion Size vs. Serving Size Activity

Chapter 5 | Session 2: Maintain a Healthy Weight Do You Know How Food Portions Have Changed in 20 Years? View and download the full Portion Distortion presentation Portion Distortion

Chapter 5 | Session 2: Maintain a Healthy Weight 20 Years Ago 1 cup of spaghetti with sauce and 3 small meatballs 500 calories How many calories do you think are in today's portion of spaghetti and meatballs? Today ? Spaghetti and Meatballs… Then

Chapter 5 | Session 2: Maintain a Healthy Weight 2 cups of pasta with sauce and 3 large meatballs 1,025 calories Calorie Difference = 525 calories 20 Years Ago Today ? 1 cup of spaghetti with sauce and 3 small meatballs 500 calories …and Now

Chapter 5 | Session 2: Maintain a Healthy Weight We Can! Tip straight from the community Use Pictures Rather than Words Make use of the Portion Distortion slides. They are especially helpful for parents with low health literacy or language barriers. Unity Health Care Upper Cardozo Health Center (Washington, DC) We Can! General Community Site

Chapter 5 | Session 2: Maintain a Healthy Weight Managing ENERGY OUT Physical activity guidelines recommend…  At least 30 minutes of physical activity for adults  At least 60 minutes of physical activity for children …on most, preferably all, days of the week Activity time can be broken up into short bursts

Chapter 5 | Session 2: Maintain a Healthy Weight Ideas on how to fit in daily activity You can ask participants for ideas for short bursts of activity that their families can fit in during the day. Becoming More Active

Chapter 5 | Session 2: Maintain a Healthy Weight We Can! Tip straight from the community Share Quick & Convenient Activities Help families move more with convenient activities they can do in the waiting room or even during TV commercial breaks! Frederick County Health Department (Frederick County, MD) We Can! General Community Site