WHAT CAN I EAT? T IGERS F EEL G REAT IN 08’ Nutrition Part II Meal Patterns and Weight Control

H OW O FTEN S HOULD I E AT ? People who want to lose weight should eat three meals with one or two snacks daily: Studies have shown that men who eat more frequent meals consume fewer calories per day Eating four or five meals or snacks daily is linked to a lower risk of obesity Eating fewer than four daily meals or snacks increases risk of obesity Eating more than six meals or snacks daily also increases this risk Researchers think that eating frequently reduces hunger. People who are less hungry are less likely to overeat at any one meal From: 2007 American Dietetic Association Adult Weight Management Toolkit 4-5 small meals = eating less

S ETTING & M EETING M EAL P ATTERN G OALS Set calorie goals Have an estimated daily calorie goal that is right for you and your goals. Divide daily total into three main meals and one or two snacks. Subtracting 500 or 1000 calories from your usual intake will amount to a safe 1 or 2 pound weight loss per week Plan meals and snacks These should match the daily calorie intake level that you set. Watch your portions and be sure to make most of your choices low in fat. Shop wisely Keep healthy choices on hand so that you’re not tempted by empty calories like chips, regular soda, and cookies

G UIDE TO BEHAVIOR CHANGE Why weight is important Overweight and Obesity are risk factors for developing health problems such as: High blood cholesterol High blood pressure Diabetes Gall-bladder disease Gynecological disorders Arthritis Some types of cancer Even some lung problems

H OW TO LOSE WEIGHT AND MAINTAIN IT Setting the right goals is an important first step Health can be greatly improved by a loss of 5% to 10% of your starting weight Focusing on changes in diet and exercise habits will lead to permanent weight loss Try setting 2 or 3 goals at a time, effective goals are: SMART Specific: use specific rather than generalized language i.e. Clearly state the issue, the target group, the time and place of the program. Measurable: be clear in the objective about what will be changed and by how much. Setting this clearly at the start makes it easier to evaluate. Achievable: be realistic about what the program can achieve in terms of the scale/scope of what is being done, the time and resources available. Realistic: objectives need to relate to and be relevant to the goals. Remember objectives are the building blocks/steps toward meeting the goals. Time-based: be clear in the objectives about the timeframe in which the program/activities (as well as expected changes) will take place. Goal Setting 101

S ETTING GOALS DOs “Walk 30 minutes 5 days each week” now that’s achievable, measureable and forgiving DON’Ts “Exercise More” is NOT a specific enough goal “I will walk five miles a day” is a start, but is it realistic and achievable?? “Walk 30 minutes everyday” is achievable and measurable, but what if something comes up and you don’t fulfill your goal Be Specific

E XAMPLES OF G OALS Increase daily intake of fruit and vegetables from an average of ____ to ____. Cook a meal with fish twice a week. Develop a shopping list every week before going to the grocery store. Lift weights twice a week. Walk two times a week for 30 minutes. Limit TV and computer use. Plan an active outing like hiking.

Q UIZ 1. How many meals should one eat if trying to lose weight? o Three 500 calorie meals a day o One 1000 calorie meal with 1 snack a day o 3 meals with 1 or 2 snacks per day 2. Eating fewer than 4 meals including snacks everyday increases risk of weight gain and obesity? o True o False 3. Eating more than six meals including snacks per day decreases risk of obesity? o True o False

Q UIZ 4. Health can be greatly improved by a loss of 5% to 10% of your starting weight o True o False 5. 2 or 3 goals at a time are a good start? o True o False 6. When Goal setting the acronym SMART stands for? o Solid, Moving, Attractive, Realistic, Tasks o Super, Measurable, Attainable, Reasonable, Time o Specific, Measurable, Achievable, Realistic, Time- based

A NSWERS 1. 3 meals with 1 or 2 snacks per day 2. True 3. False 4. True 5. True 6. Specific, Measurable, Achievable, Realistic, Time-based