1. Weight Management Tips “Graze” instead of gorge “Graze” instead of gorge SLOW DOWN – chew and enjoy SLOW DOWN – chew and enjoy Eat majority of calories earlier in the day! Eat majority of calories earlier in the day! Breakfast like a king, lunch like a prince and dinner like a pauper Breakfast like a king, lunch like a prince and dinner like a pauper Substitute quality foods for “junk” foods Substitute quality foods for “junk” foods Put the “breaks” on second helpings and “BIG” serving sizes/portions Put the “breaks” on second helpings and “BIG” serving sizes/portions Eat on smaller plates and with a teaspoon not tablespoon Eat on smaller plates and with a teaspoon not tablespoon Eat “cheap” – split meals & get “to go” Eat “cheap” – split meals & get “to go”

2. Make simple, practical adjustments one meal or snack habit at a time Make simple, practical adjustments one meal or snack habit at a time Take chips, crackers, nuts etc. out of the container and into a small bowl Take chips, crackers, nuts etc. out of the container and into a small bowl Be an artist! Eat colorful! Be an artist! Eat colorful! Do NOT eat standing or while doing other things Do NOT eat standing or while doing other things Become “blind” and “deaf” to food traps Become “blind” and “deaf” to food traps Brush your teeth as soon after eating as possible! Brush your teeth as soon after eating as possible! Limit the sweet tea, sodas, lattes & alcohol Limit the sweet tea, sodas, lattes & alcohol DRINK WATER!!!! DRINK WATER!!!! SLEEP! Lack of sleep stimulates hunger! SLEEP! Lack of sleep stimulates hunger!

3. Key Points to Remember: Calories are the measureable energy source in all foods/drinks. – –Fat = 9 calories per gram – –Protein = 4 calories per gram – –Carbohydrates = 4 calories per gram – –Alcohol is NOT a nutrient but = 7 calories per gram To lose 1 pound you have to burn 3,500 calories. Limit your intake by 250 calories a day and lose 1 pound in two weeks or exercise to burn 250 extra calories a day!

4. UWG Food Court Fresh Fruit available Side garden salads – small & large Caesar salad Dressing packet calories: Thousand Island – 190 Italian – 100 Light Ranch – 60 Raspberry Vinaigrette – 45

5. More from Food Court: Chip Calories: Chip Calories: Fritos – 320 Ranch Doritos – 260 Sour Cream & Onion – 240 Regular Potato Chips – 130 Smart Foods Chips – 110 Candy Example Peanut M&Ms large size – 240 Regular M&Ms large size – 220 F’Real Shakes Shakes varied from 560-620 Smoothie – 260 Lattes – no nutrition label?

6. What about your favorite fast food stops?  My Fitness Pal – a great site!   http://www.myfitnesspal.com/food/search http://www.myfitnesspal.com/food/search Choose My Plate - Choose My Plate - http://www.choosemyplate.gov/ http://www.choosemyplate.gov/ Fast Food Facts – Fast Food Facts – www.fastfoodfacts.comwww.fastfoodfacts.com http://nutritiondata.self.com/tools/calories- burned Self Nutrition Data - http://nutritiondata.self.com/tools/calories- burned http://nutritiondata.self.com/tools/calories- burned http://nutritiondata.self.com/tools/calories- burned Check out your typical food choices! What are some “better” choices?

7. The BALANCING Act Calories In need to = Calories Burned or the result is unwanted FAT!  Calories In need to = Calories Burned or the result is unwanted FAT!  You don’t have to be a rocket scientist to get this... You simply have to MOVE! You don’t have to be a rocket scientist to get this... You simply have to MOVE! The more you move and the more muscle you gain... The more calories you burn... Even when sitting! The more you move and the more muscle you gain... The more calories you burn... Even when sitting! Just Do It! Just Do It!