Every Calorie Counts In Maintaining a Healthy Weight.
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Transcript of Every Calorie Counts In Maintaining a Healthy Weight.
Every Calorie Counts
In Maintaining a Healthy Weight
Research Studies report 33% of Americans are overweight or obese
Obesity related deaths climbed to over 300,000 per year; 2nd only to tobacco related deaths
Consuming convenient, prepackaged and fast foods loaded with fat, sodium, sugar and calories too often may be linked to some of our obesity
Not sitting down with our families to eat slowly and enjoy our meals is harming our bodies and hurting our health
We can change that!
With this program, you will learn more about Why Diets Don’t Work
Portion Control
Understanding Food Labels
Super Foods
Why “Diets” Don’t Work
A Calorie is a calorie, is a calorie, is a …. Calories In = Calories Out –> Same Weight
Calories In < Calories Out –>Lose Weight If we eat fewer calories than we burn, we will
lose weight
Calories In > Calories Out –> Gain Weight If we eat more calories than we burn, we will
gain weight
Calories and weight loss…. 1 pound of body fat = 3,500 calories
To lose 1 pound a week, you need to eat 500 calories less each day
Or add enough exercise to burn an extra 500 calories each day
Or combine them both, by walking 30-45 minutes each day (burning approximately 250 calories) and eating 250 calories less each day
According to the USDA Food Guide Pyramid, Calories do add up…. Just an extra 100 calories per day = 10
pound weight gain in a year
HOWEVER,
Eating 100 calories less per day = 10 pound weight loss in a year
Portion DistortionIn the last 50 years we’ve seen …..
Plates Drinks Cup Holders Servings Ourselves
……..ALL GET LARGER!
Studies also indicate… Even when we cook at home, we now tend to
serve ourselves larger portions comparable to what we receive in a restaurant
Feeling like we need to “clean our plate” before dessert, finish leftovers and not waste any food compounds our larger servings
Compare these popular foods and how big they have gotten……
Plain Bagel
Fast Food Burger
Movie Popcorn
Be Portion Friendly Switch the candy dish for a fruit bowl
Avoid “super sized” items – more isn’t always better!
Make “single serve” snacks from larger packages
Don’t buy tempting foods for your home or office…..It is not as easy to binge on oranges as it is a box of cookies
Be Portion Friendly Check serving sizes on labels
Don’t eat from the package– measure out a serving
Measure your servings –soon it will be easy to “eyeball” correctly
Purchase healthy foods and snacks…. You may have heard that healthier foods are expensive, but
remember, so is medication for health problems! Look for sales on produce and check your local farmer’s
market for deals on fresh veggies and fruit!
Slow down and ENJOY each bite
What’s a Serving???? Standardized recommendations
Remember, if you eat more than the serving size you will need to add more for calories, fat, sodium, sugar, etc…
What’s a Serving???? Help to control your portion, by measuring
out food and putting the rest away
Account for what you actually eat
Do the MATH for correct caloric intake
SPECIAL SUPERFOODS POTASSIUM rich
Packed with ANTIOXIDANTS
OMEGA -3 FATTY ACIDS
ANTIOXIDANT POWER
MORE SUPERFOODS High FIBER
Magnesium, Potassium and Vit E
More ANTIOXIDANT power
Choose whole foods, variety of fruits and vegetables and use careful preparation and many foods become SUPERFOODS!
Family Matters Serve children portions for their size
Children do not need an “adult size” portion
Stock up on nutrient dense food
Know what your kids are eating at school
Whether you pack lunch or eat at school, talk to your children about a well-balanced meal
Family Matters Make sweets a treat
Ditch the drive-through, and get your kids to help with meal preparation
Decrease “screen time”
Model healthy eating and help children make choices for healthy eating
Shake it! Get moving and get active with your kids!
If you make EVERY CALORIE COUNT…..
….. you can easily make the
changes necessary to take greater control of your health!
THANK YOU!
Be sure to visit our website www.commonhealth.virginia.gov
for more information.