1. Welcome to the Healthy Weigh!
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2. The Healthy Weigh!
Session 4
Eat Well! The Healthy Weigh

3. Moderator Presenter
Linda Sweeney, CHES Whitney Voorhees, MPH,RD

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Objectives
Participants will identify:
 The role of macronutrients in health & weight
control
 How to identify and choose proper portions
 Effective diet strategies to lose weight and keep it
off

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Balanced Diet
 Calories are made up of carbohydrates, proteins, and fats
 A healthy balance of all three is ideal at each meal
 USDA recommends 45-65% carbs, 10-35% protein,
& 20-35% fat

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Carbohydrates
• Choose whole grains
• High fiber
• 45-65% of diet

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Protein
• Choose lean & low fat options
• 10–35% of diet

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Fats
• Choose unsaturated more often
• Limit saturated
• Avoid trans fats
• 20-35% of diet

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ChooseMyPlate.gov
- Make half your plate fruits and
vegetables
- Make at least half your grains
whole
- Include lean sources of protein
- Add low fat dairy

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Which of the following is most responsible
for weight control?
 Calories  Net carbohydrates
 Total fat  Sugar
 Saturated fat  Added sugar
 Total carbohydrates

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What is a Calorie?
 A standard unit of heat equal to the amount of
heat required to raise the temperature of 1 g of
water by 1 °C.
 = Energy
 Supplied by the foods and drinks we consume
 Consumed by bodily processes (thinking,
breathing, digesting, moving, etc)

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Calorie Counts
 1 gram of fat = 9 calories
 1 gram of alcohol = 7 calories
 1 gram of carbohydrate = 4 calories
 1 gram of protein = 4 calories
 Calories from fat = x grams fat * 9

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 Calories on food labels represent the total calories
in 1 serving of that food/drink.
 “Low fat” and “fat free” do not guarantee “low
calorie” or “calorie free”
 “Low carb” and “sugar free” do not guarantee “low
calorie” or “calorie free”

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Read the Nutrition Facts
– Not Just the Nutrient /
Health Claims

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Estimating Calorie Needs

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How Does Weight Loss Happen?

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Strategies for weight management
1. Proper portion sizes
2. Take your time
3. Satisfy your sweet tooth in a healthy way
4. Feel full on less
5. Eat 4-5 times per day
6. Do not drink your calories
7. Plan your meals ahead of time

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1. Understand & eat proper portion sizes
As portion sizes have gotten
larger over the years, so have we!

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Portion Sizes
1 cup fruit, vegetable,
yogurt, cereal or cooked = A fist or a baseball
grain
3 ounces cooked beef, = A deck of cards or a
chicken, or fish checkbook
1½ oz cheese = 4 stacked dice
1 teaspoon oil/fat = 1 dice
2 Tbsp peanut butter or = Ping pong ball
hummus

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Plate Size
 Dishes are now bigger than ever
 Replace larger plates with smaller
ones, this way you still have a full
dish but end up eating less

21. 140 calories 350 calories
A difference of 210 calories!

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2. Take Your Time!
 Take the time to savor your food, eating slowly also
helps with digestion
 Be mindful of what you eat

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3. Satisfy your Sweet Tooth in a Healthy Way
 Choose naturally sweet foods, like fruit, yogurt, etc.
 Seek out fat-free or low-fat dessert options – but still limit
portions
 Take small portions and eat them
slowly & mindfully

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4. Feel full on less
 Drink more water!
 Eat foods that are low in
fat and have fiber
 Include protein at each meal

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 1 cup cooked spaghetti
 ¾ cup canned tomatoes
 1 cup cooked spaghetti  ¾ cup cooked summer squash
 ½ cup Alfredo sauce  ½ cup cooked mushrooms
 1 cup cooked broccoli
 2 tsp olive oil
 2 tsp Parmesan cheese
 Basil & oregano
From The Volumetrics Weight-Control Plan by Barbara Rolls, Ph.D. & Robert A. Barnett

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5. Eat 4 to 5 times a day
 Do not skip meals
 Plan healthful snacks, one or two a day

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6. Do not drink your calories
Liquid calories do not satisfy
 20 oz water = 0 calories
 20 oz sweet tea = 190 calories
 20 oz fruit juice = 240 calories
 20 oz soda = 250 calories
 20 oz (Venti) flavored latte = 320 calories

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7. Plan your meals ahead of time
 Plan a weekly menu
 Emphasize recommended foods
 Use recipes
 Cook once, eat twice
 Make grocery list
 Shop according to food labels
 Prep ahead as able

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 Plate meal and serve from kitchen
 Balanced plate technique
 Use measuring cups/spoons to serve
 Store leftovers before eating
 Eat mindfully
 Plan for snacks
 Plan ahead for events
 Portion distortion aware
 Setbacks are opportunities

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Take Home Message:
Balanced diet + regular exercise is the BEST option for
successful weight management

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Assignment:
Practice 2 of the 7 weight management
strategies discussed today

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 Food Groups
http://www.choosemyplate.gov/food-groups/
 Build a Healthy Meal
http://www.choosemyplate.gov/food-
groups/downloads/TenTips/DGTipsheet7BuildAHealthy
Meal.pdf

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Contact Information: BSV-
EmployeeWellness@bshsi.org