Base your lifelong plan on guidelines from MyPyramid
Maintain a healthy relationship with food
Avoid the “good food/bad food” mentality
Remember moderation and variety in all your food choices
4. Body Mass Index
18 or less
18-24
25-29
30-39
40 or greater
Underweight
Normal
Overweight
Obese
Extremely Obese
5. Apple vs. Pears
Health Risk
BMI
18 or less
18-24
25-29
30-39
40 or greater
Waist less than or
equal to:
40 in. (men)
35 in. (women)
Waist greater
than:
40 in. (men)
35 in. (women)
Increased
High
Extremely High
N/A
N/A
High
Very High
Extremely High
6. Healthy Eating
Base your lifelong plan on
guidelines from MyPyramid
Maintain a healthy relationship
with food
Avoid the “good food/bad food”
mentality
Remember moderation and
variety in all your food choices
8. Your Lifelong Eating Plan
Eat Well for the Health of It
Assess your current
eating habits
Compare them to
MyPyramid
Create your own
eating plan
10. Create Your Eating Plan:
Going Further
Basal Metabolic Rate (BMR)
___ (wt in pounds) x ___ (10 woman, 11 man) =____
calories for basic
energy needs (BMR)
Calorie Needs for Physical Activity
___ calories for BMR x ___ activity # = ____
calories for activity
(page 24)
Notas del editor
Leader Guide for Healthy Habits for Life
Thank you for choosing Healthy Habits for Life: Your 6 Week Guide to Food and Fitness. This Leader Guide is designed as a series of slides. Teaching tips and activity ideas for each week are listed on the “Notes” section of the title slide for each week. Each slide was taken directly from the text of the book. Participants will find it easy to understand the lecture by following in their books.
The slides are divided into: an introduction
a presentation for each of the six weeks
a summary
You may down load them for free from this web site, save them on your hard drive and add to them or change them to suit your individual needs.
General Guidelines
The classes are designed to be taught in 6 one hour sessions but experience has shown that there is a lot of information to cover and the classes may be better taught dividing them slightly differently than the book is divided. Week Two (Eat Well) can really take two weeks to teach and Weeks 5 & 6 (Shop Smart and Fit It In) can both be covered in one session. There is enough material that the entire program could be extended to 8-10 weeks.
It is very important at the beginning of the program to set some ground rules. The nature of the material lends itself to much class discussion. Participants should be made aware of the amount of material to be covered in one short hour and the need to be respectful of the time. It may be necessary to meet separately with particularly outspoken persons out side of class time to address personal issues. Ideally, each participant would have a one hour consultation before the beginning of the program to help them through some of the personal information in Week Two and becoming familiar with their goals, concerns, etc.
Instructors have found that this week contains a lot of information and is better covered in two sessions.
Part One:
Walk participants through the Eat Well piece. If they can complete some or all of it before class you will save a lot of time. When discussing portion sizes it is helpful to bring in actual food items and dishes or props like a tennis ball (1/2c serving), deck of cards (2-3 oz serving) or food models. Spend time discussing actual portion sizes eaten and how to calculate them. There tend to be a lot of questions on this information. It is valuable but time consuming. If Eat Well has not been completed before class, you may want to assign it to be done at home for the next week.
Give them time to figure out calorie needs in class. There are many questions on this session and it is important to have class time to answer them. Stress that these numbers are only estimates and are providing them with a range not an exact number.
Ending the first part of this session on page 26 is a good place to stop and gives participants an eating plan to follow for the next week.
Part Two:
Start this session by reviewing the first part of week two and go over the Daily Amount of Food From Each Group on page 23. Discuss which food groups they may be over or under consuming and how they could incorporate more or less of these foods into their diets.
Start the new information on page 27, The News on Nutrients. Participants tend to be very interested in this information and will spend a lot of time asking questions and sharing information with each other.
The plan your have developed is a set of general guidelines, not a rigid prescription.