Eat Right for Success!

Eat Regular Meals You cannot go without fuel. Eat breakfast. Perform better at school or work More likely to have healthy weight A good breakfast has protein and fiber Milk, whole grain cereal and fruit Breakfast bar with 10 or more grams protein Meal replacement drink Eat 4 to 6 meals and snacks per day

1998 Obesity Trends* Among U.S. Adults BRFSS, 1990, 1998, 2006 (*BMI 30, or about 30 lbs. overweight for 5’4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Assessment of Height and Weight What is your ideal body weight? Males: 106 lbs. (for the first 5 ft) + 6 lbs. for each inch over 5 ft. ± 10% for frame Females: 100 lbs. (for the first 5 ft) + 5 lbs. for each inch over 5 ft. ± 10% for frame What is your Body Mass Index? [weight in lbs/(height in inches x height in inches)] X 703

How many calories should you eat? MAINTAIN: 11 to 16 kcal/pound LOSE: 8 to 12 kcal/pound GAIN: 17 or more kcal/pound Strength training helps in gaining weight

How much Protein? Normal good health: 0.8 to 1 g per kg Translates to g per lb Practice: wt in lbs divided by lbs/2 = 75 g protein per day Lifting weights to build body Up to double the amount (1.5 best) What you really need are adequate calories from healthy foods Drink plenty of fluids.

Where do you get protein? High biologic value (complete) Contains all the essential amino acids Meat, chicken, fish: 6-7 g per oz cooked Egg: 6 g each Soy: 1 oz soy burger or 4 oz soy milk: 6 g Also good sources of incomplete protein Legumes (dry beans) ½ cup = 6-7 g protein Nuts: 12 almonds (1 oz) = 6 g protein 170 cal Small amounts protein incomplete protein Cereals (rice, pasta, bread, etc.) Vegetables

Fluid All liquids count (not just water) Some foods are very high in water Vegetables Fruit How much do you need? About ½ oz per lb per day 150 lbs = 75 oz/8 oz per cup = 9 cups More if sweating

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For more information about Nutrition on the OU Campus Make an appointment in the Clinic at Goddard your question to

Information at OU Health Services (Goddard Health Center) 620 Elm 6 physicians and 2 physician associates Lab –walk in cholesterol check $10 February and September Appointments— Information—