6. Let’s start with the basics…
• Macronutrients • Micronutrients
– Carbohydrates – Vitamins
– Protein – Minerals
– Fat – Water
All are part of a healthy diet!
7. Calorie Breakdown
Carbohydrates: 4 calories/gram
Protein: 4 calories/gram
Fat: 9 calories/gram
Alcohol: 7 calories/gram
Gram for gram, carbohydrates and protein have
the same amount of calories
8. Carbs Can Be Your Friend
• Whole grain breads,
crackers, tortillas,
English muffins and
bagels
• Pastas, brown rice
• Bran or whole grain
cereals
• Whole wheat flour
9. Protein Picks
• Lean meats, chicken and fish
• Egg whites
• Low-fat dairy products
• Tofu
• Nuts
• Beans
• Hummus
10. How much do I need?
• 15-20% of total calories
Grams protein/ kg body
weight
Current RDA for sedentary adult 0.8
Recreational exerciser, adult 1.0-1.5
Competitive athlete, adult 1.2-1.8
Adult building muscle mass 1.4-1.8
Athlete restricting calories 1.4-2.0
Maximum usable amount for adults 2.0
Growing teenage athlete 1.8-2.0
Adapted from the American Dietetic Association’s Sports Nutrition Guidebook, 3rd ed., 2000
11. Healthy Fats
Monounsaturated and Polyunsaturated
– Olive oil – Avocadoes
– Canola oil – Fish
– Nuts – Soybeans
– Flax
Avoid foods high in saturated fats!
12. How much?
• 20-30% of total calories
• Very low fat diets often lack energy & nutrients
• High fat diets tend to cause sluggishness and
weight gain
13. Weight Loss…
The proven way
• Energy In < Energy Out
• Safe weight loss = 1-2 pounds per week
• The faster it is lost, the more likely it is to
come back!
14. Why We Gain Weight
• Real WEIGHT GAIN occurs when and only
when your CALORIES IN exceed your
CALORIES OUT for an extended period of
time
• 500 calories/day x 7 = 3500 calories = 1 lb
– Burn an additional 500 calories/day =
lose 1 pound/week
– Consume an additional 500 calories/day =
gain 1 pound/week
17. It’s All About Choices
It is important to eat foods from
EACH FOOD GROUP every day!
• Whole grains
• Fruits
• Veggies
• Low-fat dairy products
• Lean meats, chicken and fish
• Beans and legumes
• Heart healthy fats
18. Problems With Portions
To lose weight, it is necessary to watch
portion sizes!
• Pasta = ½ cup • Raw, leafy veggies = 1
• Rice = ½ cup cup
• Cereal = ¾ cup • Milk = 1 cup
• Bread = 1 slice • Yogurt = ½ cup
• Fruit = 1 medium piece • Ice cream = ½ cup
• 1 small banana • Meat = 2-3 ounces
• Cooked veggies = ½ cup • Peanut butter = 2 Tbsp.
• Oil = 1 Tbsp.
19. Supersizing of America
Supersize that please!
Regular Supersized
• Quarter pounder, fries • Q.P., fries and soda =
and soda = 954 calories 1332 calories
• 12 ounce soda = 150 • 60 ounce soda = 750
calories calories
• Choc. chip cookie = 60 • Large bakery cookie =
calories 320 calories
• Muffin = 110 calories • Otis Spunkmeyer muffin =
460 calories
20. Healthy or Hefty?
• Store-bought smoothies
• Milkshakes
• Lattes and coffee drinks
• Granola
• Energy bars
• Muffins
• Popcorn
• Crackers
21. Breakfast
• Believe it or not, breakfast can help you lose
weight!
• Eat a hearty breakfast to kick start your day
• Consume calories throughout the day vs. at
night
• Include carbohydrates and protein to keep
you fueled
22. Dining Out Can Be Healthy
• Choose lean chicken and fish
• Choose foods that are steamed, broiled,
roasted, poached, stir-fried or baked instead
of fried or sautéed
• Choose marinara pasta sauces instead of
creamy sauces
• Beware of high-fat salad dressings-
order dressing on the side
• Unlimited chips or bread…
a quick way to boost calorie intake
23. Dining Out Do’s and Don’ts
• Split the meal with a friend
• Order a take-out bag immediately and
put half away
• Ask your server how food is prepared
and modify if necessary
• Alcohol before dinner can increase
appetite
• Limit “add-ons” like chips and bread
24. Super Salad
Let’s build a healthy salad…
Includes vitamins, minerals, fiber,
antioxidants, protein and healthy fat
25. 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”
26. Food and Mood
• Eating for reasons other than hunger can
sabotage your weight loss efforts
• Identify patterns by writing down when and
why you eat for reasons other than hunger
• A good rule of thumb = Eat when you are
hungry and stop when you are full.
Simple, right?
28. Fad Diets
• “FAD”, defined by Webster’s 2nd college
edition: “A custom, style, etc. that many
people are interested in for a short time;
passing fashion; craze”
• Fad diets are not new- remember the no-fat
craze, the combination diets, the grapefruit
diet, the cabbage soup diet?
• Fad diets are not geared towards long-term
lifestyle changes that most people are willing
to stick with
30. The Atkins Plan
Sources: http://atkins.com; New York Times, January 18, 2004
• 20-60 grams carb/day, depending on your
personal “Critical Carbohydrate Level for Losing”
• Emphasizes red meat, cheese and butter as
“foods you may eat liberally”
• Low/ no milk and grains
• Few fruits
• Missing key vegetables
• Low calorie
31. The Atkin’s Plan
Why it works
• Foods high in fat and protein promote satiety
• Eat fewer calories
What is right
• Reduce/ cut out refined sugars and empty
calories
What is wrong
• Miss out on key nutrients
• Boring!
• Heart and kidney health
• Once eating returns to normal, so will weight
32. Low-carb Marketing
• Over 600 new low-carb products introduced this year
• Sales may exceed $15 billion this year
• Low-carb products appeal to convenience eaters
• Problem: A calorie is still a calorie. Many dieters
consuming these products are claiming to have
stopped losing weight.
• Fact: Low-carb foods are not necessarily low calorie
foods. It is overeating calories that makes us gain
weight, not overeating carbohydrates.
33. Don’t be Fooled: Fad diets still up
to their old tricks
• “Carb-controlled” treats including breads, sweets
and bars
• Sound familiar? The early 90s were filled with
low/no-fat products including crackers, cookies
and diet bars- yet we overate these products and
wondered why we didn’t lose weight
• FACT: History repeats itself. Low-carb snacks,
wraps, cookies and bars are still packed with
calories despite their low “net carbs” – and we’re
overeating again
34. Fat-Free vs. Regular Calorie
Fat-Free or Reduced Calories Regular Calories
Fat
RF Peanut Butter, 2 T 187 Peanut butter 191
RF Choc. Chip 118 Choc. Chip cookies, 3 142
Cookies, 3
FF fig cookies, 2 102 Fig cookies, 2 111
FF Vanilla Frozen 100 Whole Milk Vanilla 104
Yogurt, ½ c Frozen Yogurt, ½ c
Light Vanilla Ice Cream, 111 Vanilla Ice Cream, ½ c 133
½c
FF Caramel Topping, 103 Homemade Caramel 103
2T Topping, 2T
LF Granola Cereal, ½ c 213 Granola Cereal, ½ c 138
LF Cereal Bar 130 Cereal Bar 140
35. South Beach Diet
What is says
• Relies on the Glycemic Index
What is right
• Encourages whole foods instead of refined
foods and foods high in sugar
What is wrong
• GI does not accurately assess the way
your body deals with meals
36. Trend or Fad?
• Fad Diets are successful because in the end,
you are eating fewer calories
• Does the eating plan make you happy or are
you constantly obsessed with food?
• The question is…Can you maintain this diet
for the rest of your life?
38. Weight Loss Supplements
Not a safe alternative
• Not regulated by FDA!
• Affects each person differently
• Expensive
• Non-ephedra products can be just as
dangerous
Do you want to buy these for the rest of
your life?
39. A Weight Loss Plan
• Think in terms of a lifestyle change, not
short-term “diet”
• Set realistic goals
• Make gradual changes
• Each person is different
• Experiment to find what
works for you
• Expect to be successful!
40. What Works For You
• Calorie needs (Harris Benedict Equation)
1 kg = 2.2 lbs
2.54 cm = 1 in
BMR x activity factor
• Protein needs
0.8 – 1.0 grams/ kg body weight
• Exercise needs
Cardio + strength training
41. Meals vs. Grazing
Should I eat:
• 3 regular meals C:Documents and
SettingspelissierlLocal
• 3 small meals with snacks SettingsTemporary
Internet
• 6 small meals/ snacks FilesContent.IE585QF
S5Y7j0074720[1].wav
• This is a personal preference and depends
on your schedule and what you consider a
“meal” and a “snack”
• Keep calorie needs in mind
42. Next…
• Get a journal- record progress, set-backs,
thoughts and feelings
• Try new recipes
• Take healthy snacks with you
• Try to eat at home more and eat out less
• If you do eat away from home, make
healthy choices- Don’t be afraid to
ask for modifications
• Eat slowly and savor mealtime
• Not sure if you are hungry?
Take a walk first
43. • Drink plenty of water
• If you like soda- drink diet
• You’re never to old to pack your lunch
• Don’t starve yourself…you’ll end up overeating later
• Let yourself indulge in your favorite foods…just
watch portion sizes
• Get an exercise buddy
• Do active things that you actually like!
• Curb late night eating
• Watch out for the Saturday night 6 pack
• Don’t be too hard on yourself
Indulge…but in moderation!
44. • Do it for you, not anyone else
• Focus on health benefits and the way you feel and
you won’t be disappointed
• Don’t get discouraged if you don’t see results
immediately- healthy weight loss takes time
• You may hit a plateau in your weight loss…this is
natural and you may have to reevaluate your plan
• Reward yourself with things other than food
Remember, eating is supposed to be FUN and
there is more to life than obsessing over food!
45. Healthy Snacks
• Air-popped or “light” popcorn
• Raw veggies and low-fat dip
• Baby carrots
• Fruit
• Pretzels
• PB & B sandwich
• Sliced turkey
• Dry cereal
• Hummus
• Yogurt
• Homemade smoothie
• Baked chips and salsa
• Latte with skim milk
46. A Healthy Eater
…respects the difference between carbohydrate
foods: nutrient-dense vs. nutrient-
poor/calorie-dense carbs
AND…
… respects the difference between fats:
saturated, trans-fat, mono and poly
unsaturated fats
AND…
…knows that in addition to choosing the right
foods most of the time, all foods can fit
47. A Healthy Eating Plan
1. Plant-based foods: FRUITS AND VEGGIES!
2. Beans and legumes
3. Whole-grains
4. Nuts and Seeds (including nut butters)
5. Lean Protein: Lean meats and tofu
6. Heart-healthy Fats: Oils, avocado, flax
7. Low-fat dairy or substitutes more often
8. Eat sparingly: Red meat, fatty meats, butter,
sweets, white flour, white rice
9. Do liberally: Exercise!