Eat To Lose Weight Session 3

Eat To Lose WeightSession 3

Sacred Heart Wellness SeriesBeth McKinney, MSEd, RD, CHES

Checking in: Monitoring

What are you noticing about your eating?

Nutrition

Where are the calories? Portion distortion

Calories

Calories come from pro, carbs, fat Protein: 4 calories per gram Carbs: 4 calories per gram Fats: 9 calories per gram What about alcohol???

Alcohol

Beer: 12 ounces = 100 Wine: 6 ounces = 120 Mixed Drinks: 65 calories per ounce of

alcohol G&T: 175 Vodka Martini: 210 Rum and Coke: 150 Margarita (6 ounces): 300

Calories

Calories come from pro, carbs, fat Protein: 4 calories per gram Carbs: 4 calories per gram Fats: 9 calories per gram What about alcohol???

One pound fat = 3500 calories

Calories Count 35OO calories = 1 pound body fat Reduction 500 cals/day = lose 1 pound per week Reduction 250 cals/day = lose ½ pound per week Alternative: increase physical activity for

equivalent of 250 - 500 cals/day Work toward small weight loss, not more than 1-2

pounds per week Individual needs vary

Proportion of Calories

Protein (4 calories per gram) 10-15% of calories 40-60 grams pro/day (assume a 1600 calorie diet)

Carbohydrates (4 calories per gram) 55-60% of calories 220-240 grams carbs/day

Fat (9 calories per gram) 25-30% of calories 44-53 grams fat/day

What about other proportions?

High Protein/No Carb Migraines, bad breath due to formation of ketone bodies Dehydration Chronic stress on kidneys from excreting unused protein

Low Fat Don’t feel full Excess carbohydrate and protein can also cause weight gain Miss out on essential fats needed for brain development, blood clotting, nerve

sensation, mood regulation.

High Fat Very high calorie diet increases risk of weight gain High intake of saturated fat increases risk of heart disease High fat foods replace nutrient dense foods

Wiggle Room

Recommended proportions are 55-65% carb 10-15% protein 25-30% fat

Wiggle Room 45-55% carb 20-25%protein 25-30%fat

Insulin Resistance – What is it?

Pancreas is producing insulin, but it’s not working at the cellular level

Sometimes there is an over-production of insulin

Also known as Syndrome X, Metabolic Syndrome

Related to belly weight, HTN, dyslipidemia, gout, polycystic ovary syndrome, Type 2 diabetes

The Low-Carb Approaches

Rationale: Insulin causes weight gain Many low-carbohydrate diets are extremely low,

<50 gm per day The high protein includes high fat foods, with

usually no distinction saturated vs. unsat fat There is no solid evidence that insulin causes

weight gain—but no solid evidence that it doesn’t Rule of thumb >100 gm CHO/day for health (25-

30% of calories)

Calorie Deficit

One pound fat = 3500 calories Rule of thumb:

If you create a deficit of 500 calories per day, If you create a deficit of 500 calories per day, you lose 1 # per week.you lose 1 # per week.

If you create a deficit of 250 calories per day, If you create a deficit of 250 calories per day, you lose 1/2 # per week.you lose 1/2 # per week.

Comparison chart

Breakfast3/4 cup Grape Nuts: 3001 cup 2% Milk: 1211 banana: 105Lunch1 bagel: 2902T cream cheese: 10516 oz. Snapple Ice Tea:120

Total: 1041

Breakfast1 cup Special K: 1101/2 cup 2% Milk: 611 banana: 105LunchEgg salad sandwich(2 eggs, 2t. Mayo): 3502 carrots: 62Water: 0Total: 688

Portion Size and you

Can increased portion sizes affect how much we eat?

Portion Size vs. Serving Size

Portion size: the amount of a single food item served in a single eating event such as a meal or a snack.

Serving size: a standard unit of measure of foods. For example, a cup or an ounce is used in dietary guidance to help you compare while eating or shopping.

Portion Size: Then and Now

Portion sizes of many foods have increased significantly over the past 2 decades

Larger portions are now offered all around us, including in —

restaurants vending machines packaged foods in grocery stores

Grains

Grains Everyday equivalents can help you judge

serving sizes to better practice portion control. A serving of cooked macaroni is 1/2 cup or about the size of an ice-cream scoop. Recommended serving sizes for other grains include:Food Serving Size: Cooked pasta or oatmeal = 1/2 cupWhole-wheat bread = 1 sliceWhole-wheat crackers = 6 whole

http://www.mayoclinic.com/health/portion-control/

Fruits

Fruits One cup of mixed berries, cherries or cubed

cantaloupe equals one serving. One cup is about the size of a tennis ball. Other serving sizes of fruit include:

Food Serving Size:Apple, pear or banana = 1 small100 percent fruit juice = 1/2 cup


Vegetables

Vegetables

Until you're comfortable judging serving sizes, you may need to use measuring cups and spoons. A half a cup of cooked carrots, for example, equals one serving. Here are the recommended serving sizes for other vegetables:

Food Serving Size:

Raw leafy vegetables =2 cups

Raw vegetables, chopped=1 cup

Chopped, cooked or canned vegetables =1/2 cup


Dairy

Serving sizes of dairy products may be smaller than you think. For example, one serving of low-fat cheddar cheese is 2 ounces or about the size of two dominoes. Here are serving sizes for other dairy products:

Food Serving Size:

Low-fat or fat-free milk or yogurt =1 cup

Part-skim mozzarella cheese =1 1/2 ounces or about 1/3 cup shredded


Meat and Beans

Meat and Beans Familiar objects can help you picture proper

portions for meat, poultry, fish and beans. For example, a 3-ounce serving of fish is about the size of a deck of cards. Here are the serving sizes for meat and meat substitutes:Food Serving Size:Cooked skinless poultry or fish =3 ouncesCooked lean meat =1 1/2 ouncesCooked legumes or dried beans =1/2 cup or about the size of an ice cream scoop


Does Portion Size Matter?

Large portion sizes do not matter if a person:

chooses to eat only an appropriate serving size rather than the whole portion served

eats fewer calories in subsequent meals and snacks to control overall calorie intake

Do you?... Do people intuitively assess how much is an appropriate

serving size?

Do people actually eat only the appropriate serving size when more is offered?

Do people adjust what they eat at subsequent meals after

consuming large portion sizes?

Research shows people often eat the amount in front of them people have difficulty assessing whether or not it is an

appropriate amount

Portion Size Matters

Short-term studies show that people eat more when they are confronted with larger portion sizes.

Portion Size Affects Consumption

Submarine sandwich study

Subjects received different size (6-, 8-, 10-, and 12-inch) submarine sandwiches for lunch on 4 different days

Men and women ate significantly more as the size of the sandwich offered increased

Pasta studyIn a restaurant setting, a pasta entrée was served in different portion sizes

on different days

People ate more when offered larger portions

Rolls et al. JADA 2004. Diliberti et al. Obesity Res 2004.

Does awareness of portion size matter?

Portion Size and Snacks

Participants received snacks of potato chips in identical bags increasing in size (from 28g to 170g)

Men and women, intake increased significantly as package size increased

Women ate 18% more and men 37% more from the 170g bag than when served an 85g bag

Participants did not adjust their intakes at dinner to compensate for the differences in snack intake

Combined calorie intake was much greater when they consumed the larger snack

Rolls et al. Appetite 2004.

Portion Size and Snacks

People in a movie theater were given medium (120 g) or large (240 g) buckets of popcorn.

Subjects were divided into 2 groups based on whether they thought the taste was favorable or unfavorable

Larger portion sizes increased the amount eaten regardless of how participants rated the popcorn’s taste

Wansink and Park. J Database Marketing 1996.

How accurately do we assess portion size?

Generally people incorrectly assess how much they eat

Gender, age, weight, and level of education cause differences in estimating portion size

Food cues may override physiologic satiety cues, including

Large portions Easy access Sensory attractiveness of food

What factors are associated with increased food consumption?

Other cues also cause people to eat more than they need, such as

restaurant setting convivial atmosphere choosing foods with high energy density alcohol consumption

Opinions? Thoughts?

Where is your thinking now?

Eat To Lose Weight Session 3

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