Critical Thinking… What is required for weight loss to occur? How about weight gain?

Nutrition – Lesson 4 Weight Gain & Weight Loss & MYPLATE

The Bottom Line For weight loss to occur, there must be a calorie deficit! For weight gain to occur, you must consume more calories than you burn. *To maintain your weight you must balance the calories you take in with the calories out

How to Lose or Gain Weight in a Healthy way 3500 calories = 1 lb –Burn an additional 500 calories/day = lose 1 pound/week –Consume an additional 500 calories/day = gain 1 pound/week *What would I have to do to lose 3 lbs in one week?

Fiber Can Be Your Friend What’s so great about fiber? “Speeds things up” Binds cholesterol Helps you feel full Takes longer to digest Resists the “insulin surge”

A Healthy Eater … respects the difference between carbohydrate foods: nutrient-dense carbs vs. empty calorie carbs AND… …knows that in addition to choosing the right foods most of the time, all foods can fit A Healthy Eater should eat by this motto: (EVERYTHING IN MODERATION)

Myplate Recommendations Developed by the USDA to give people an idea of their daily nutrient needs. MyPlate

Wrap-up Questions What are the five food groups on MyPlate? –Vegetable –Fruit –Protein –Grain –Dairy

Food Logs Make sure you have both sides of your food log completed.