The document discusses nutrition, weight management, and dieting. It states that weight gain occurs when energy intake from food exceeds energy expenditure from physical activity. Successful weight loss requires creating a calorie deficit through a balanced diet and increased exercise, rather than drastic changes that are hard to sustain long-term. The most important factors for weight loss are creating an energy balance and maintaining lifestyle changes permanently rather than relying on short-term diets.

1. Nutrition and Weight
Management
Simplifying the confusion
May 2012

2. Why do we eat?
• Eating is both a psychological and
physical phenomenon.
• Not only does it provide nutrients for
physical health and development, and
energy supply; it has also become a
ritualistic and social experience.
Jobfit Nutrition and Weight Management

3. What determines weight gain or loss
Quite simply if:
•Energy Intake (Food) > Energy Output (Activity)
= Weight Gain
•Energy Intake (Food) < Energy Output (Activity)
= Weight Loss
Components of foods determine energy content
•Carbohydrate 4 cal (17kj) per gram
•Protein 4 cal (17kj) per gram
•Fat 9 cal (37kj) per gram
•Alcohol 7 cal (29kj) per gram
Water, vitamins, minerals and fibre have no calories.
Jobfit Nutrition and Weight Management

4. Is it that simple?
• Weight gain often gradual and unnoticed
• No longer hunter gatherers
• Psychological habit- food appeal
-boredom, stress, depression
-customs: social, cultural, religious
-advertising, packaging
-convenience, fast food.
• Poor understanding of food make up.
Jobfit Nutrition and Weight Management

5. Why do most diets fail?
• Most demand drastic changes to dietary habits.
This is often impossible to sustain. Eating should
remain enjoyable!
• Most increase feelings of hunger – initially.
• Many compromise health by limiting nutrient intake.
• Fail to feature plan or goal.
• Lower metabolism and conserve energy as
protection against starvation leading to tiredness
and lack of energy.
Jobfit Nutrition and Weight Management

6. What is the answer?
• Lifestyle adaptation
• Food balance and diet modification
– not elimination
• Increased activity – to burn more
calories and increase metabolism
Jobfit Nutrition and Weight Management

7. A healthy diet
• Eat enough food from each of the five food
groups every day.
• Choose different varieties of foods from
within each of the five food groups from
day to day, week to week and at different
times of the year.
• Eat plenty of plant foods (bread, cereal,
rice, pasta, noodles, vegetables, legumes
and fruit); moderate amounts of animal
foods (milk, yoghurt, cheese, meat, fish,
poultry, eggs) and small amounts of the
extra foods, and margarines and oils.
• Drink plenty of water
Jobfit Nutrition and Weight Management

8. Know what you’re eating
READ LABELS
When shopping look for items with:
per 100g
Less Energy < 620 Kj / 150 cal
Less Total Fat <5g
Less Saturated Fat <3g
Less Sugar <20g
More Fibre >3g
Less Sodium <400mg
Jobfit Nutrition and Weight Management

9. Serves per day
Breads and Cereals 4-7 serves
Vegetables 5-8 serves
Fruit 2-4 serves
Milk Products 2-4 serves
Meat, Fish, etc 1-2 serves
Extra Foods 0-3 serves
Jobfit Nutrition and Weight Management

10. Breads and cereals
0ne serve is approximately-
•1 slice of bread, fruit loaf, crumpet
•1/2 roll, English muffin, scone
•3/4 cup cooked porridge
•1/4 cup muesli
•1/2 cup breakfast cereal or 2 Weet-Bix
•1/3 cup cooked rice
•1/2 cup cooked pasta or noodles
•2 rice cakes
•3 large crispbreads
Jobfit Nutrition and Weight Management

11. Vegetables
One serve is approximately-
•One medium potato
•1/2 cup peas, baked beans or lentils
•1/2 cup cooked vegetables
•1 cup salad vegetables
•1/2 cup sweet or mashed potato
•1/2 cob or 1/3 cup sweet corn
Jobfit Nutrition and Weight Management

12. Fruit
One serve is approximately-
•1 medium fresh fruit e.g. apple, pear, banana
•2 smaller fruits e.g. plums, apricots, kiwi fruit
•1/4 medium sized melon e.g. rockmelon
•1 cup diced or small fruits e.g. strawberries,
•4-6 pieces dried fruit, 2 tablespoons sultanas, grapes
•1/2 cup fruit juice
Jobfit Nutrition and Weight Management

13. Milk and milk products
One serve is approximately-
•250ml low fat milk
•1/2 cup evaporated skim milk
•40g (2 slices) low fat cheese
•120g ricotta cheese
•200g low fat yoghurt
•1/2cup low fat custard*
* Custard is higher in calories and should
only be eaten occasionally
Jobfit Nutrition and Weight Management

14. Meat, fish, poultry, etc
One serve is approximately-
•100g cooked lean meat
• 80-120g cooked fish fillet
• 1/2 chicken breast
• 1/2 cup lean mince
• 100g tuna or salmon
• 2 small lamb chops
• 2 eggs
Jobfit Nutrition and Weight Management

15. Fats, oils and extras
• Fat is essential for good nutrition
• 20-30g of “good” fats daily
=
4 tsp oil or margarine or
100g avocado or
40g nuts
Extra foods sometimes or in
small amounts
Jobfit Nutrition and Weight Management

16. Helpful hints
• Keep a food and exercise diary
• Make a plan/set achievable goals
• Reward successes!
• Know what you’re eating – read labels
Jobfit Nutrition and Weight Management

17. Remember…
The 2 most important facts about successful
weight loss:
•Weight loss depends on energy balance.
To lose weight, your energy intake must be less
than your energy expenditure.
•Permanent weight loss requires permanent
change.
Don’t assume that you can spend six weeks on
a diet and then return to your old eating habits.
Short term diets only produce short term
results. The only successful way to keep the
weight off is to make small but permanent
changes in your lifestyle.
Jobfit Nutrition and Weight Management