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Eat well! the healthy weigh! session 4
1. Welcome to the Healthy Weigh!
1. Everyone will be muted to keep down the background
noise levels.
2. If you have a question/comment during the
presentation, you can type it in the chat box.
3. For technical issues, please call the Genesys helpdesk
by dialing *10* or 1-800-305-5208.
4. We will be taking attendance. Please use your lawson #
to identify yourself.
5. You will want pen/paper to take notes.
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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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