Eating Better to Live Better ... Food Journal Websites- supertracker, myfittnesspal, calorieking...

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Transcript of Eating Better to Live Better ... Food Journal Websites- supertracker, myfittnesspal, calorieking...

  • Eating Better to Live Better

    Amber Arnold MS, RDN, LD

    Registered Dietitian

  • Stats

    70% of U.S. adults are overweight or obese

    1 out of 3 children are now either overweight

    or obese.

     Increases individual health care costs

    ~$1,500/year

     Increased risk of heart disease, type 2

    diabetes, cancer and stroke

  • Does what we eat affect our

    productivity?

    Good nutrition can raise

    work productivity by 20%

    Poor nutrition decreases

    productivity

    Fatigue

    Decreased mental alertness

    Increased risk of illness

  • Impact of Good Nutrition

    • Increased energy

    • Improved mood, and decreased stress and

    anxiety

    • Lower disease risk and fewer health

    problems, including heart disease, diabetes,

    cancer and depression

    • Increased immune system

    • Maintenance of healthy weight

    • Enhanced quality of life

  • Healthy Eating on the Job

    Plan Ahead

    Snacks- fruits, vegetables, low-fat yogurt, nuts,

    popcorn

    Lunch- pack your lunch

    Choose healthier options when dining out, split your

    meal with a co-worker or select from the

    “lighter/healthy” menu options

    Watch what you put in your cup

    Be mindful when eating lunch

    Eat S-L-O-W and away from distractions

    MOVE!

  • Mindful Eating

    Be present when eating

    Eat away from distractions

    Turn off the T.V. and put away the cell phone or

    computer

    Eat slow

    It takes 20 minutes for your body to realize it’s full

    Put the fork down and sip water between bites

    Eat with your non-dominant hand

    Savor the flavor

    Think about the variety of taste, texture, and aroma

    that each bite gives you

  • Mindful Eating

    Listen to your hunger and satiety cues

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  • Healthy Snacking

  • Build a Healthy Work Environment

    Refrain from bringing unhealthy treats to

    work such as candy, cookies, doughnuts or

    chips

    Don’t sabotage your co-worker!

    Replace candy bowls with fruit bowls

    Talk walks together

    Celebrate special occasions in other ways

    besides with food

    Decorations, flowers, balloons, small gifts or fun

    group activities (bowling, painting/healthy

    cooking classes)

  • EAT MORE!

    Foods That Boost Health

  • What’s in a “super food”

    Phytochemicals

    Antioxidants

    Flavonoids

    Fiber

    Vitamins

    Minerals

  • Where can you find “superfoods”?

  • Losing weight and keeping it off………...

    Is not easy!

     So far no one has found the magic bullet to melt pounds away.

  • What makes weight loss or weight

    maintenance so hard??

    Easy access to unhealthy foods

    Stress

    Conflicting information

    Portion sizes

    Decreased Activity

    Age

  • Boost Your Metabolism

  • Resistance Training

  • Say NO to FAD diets

    How to identify FAD diets

    If it sounds too good it probably is

    Excludes a whole food group

    Is it selling something?

    Does it require special “diet foods, shakes, or

    supplements”?

    Does it require you to eat the same thing over and

    over?

    Exercise?

    Does it promise weight loss of greater than

    2lbs/week?

  • Why not???

     Diets are based on unsound information;

    not evidenced-based

     Nutritional deficits

     Severe calorie restriction

     Majority of weight loss is from water &

    muscle, NOT fat

    Less muscle = lower metabolism =

    greater weight gain

     Yo-yo effect

     Not a long-term solution

  • A Handy Guide for Healthy Portions

  • MyPlate

     Portion Control

     Increased success with

    losing weight and

    keeping it off with the

    use of portion control

    methods.

    “MyPlate” food guide

    Portion control Plates

    Commercially packaged

    meals.

  • The Formula for a Healthy Weight

    Energy In=Energy Out, body weight is

    maintained

    Energy In > Energy Out, body weight

    increases

    Energy In

  • Nutrition For Health & Weight

     5 servings of fruits and vegetables

     Preferably fresh or frozen

     Eat a variety of colors

     Make most of your grains 100% whole grain and limit the

    fat, sauces, gravy and jellies you add to them

     Boost your fiber

     25g or more

    Whole grains, fruits, vegetables, legumes

     Choose LEAN protein

     Fisk, white meat poultry, lean beef or pork, legumes

     Stick to low-fat dairy

     Yogurt, cottage cheese, milk

  • Strategies for Success

    Monitoring and Recording

    Food Journal

    Websites- supertracker, myfittnesspal, calorieking

    Apps

     Physical Activity

    Aerobic activity 3 days/week for weight maintenance

    Aerobic activity 4-5 days a week for weight loss

    The higher the intensity the lower amount of time needed

    Strength training 2 days/wk

     Sleep

  • Strategies for Success

    Meal frequency

    3 or 6 small meals a day?

    Research – not much difference!

    Possible association with lower ratings of hunger and

    lower reported energy intakes.

    More research is needed.

  • Strategies for Success

     Breakfast!

    Adults who skip

    breakfast are more

    likely to have a higher

    body mass index.

  • Example of a Healthy Breakfast

  • Choose Nutrient Dense Food NOT

    Calorie Dense Food

  • Don’t drink away your calories!

  • Low Fat Doesn’t Always = Low Calorie

    Low fat cookies, brownies, chips and

    pretzels are low in fat but not calorie

    density.

    Low fat may give people license to eat

    more, in studies people ate more yogurt if

    it was labelled low fat.

    Main concept is to add vegetables to foods

    to lower calorie density.

  • Protein ! Protein !... Protein??

    Higher protein diet ( Not high)

    Evidence that a including more protein in the

    diet may have some benefit in promoting fat

    loss and helping people keep the weight off.

    Maintaining adequate protein intake important

    with a calorie restricted diet.

    Possible reason – prolonging satiety,

    suppressing food intake.

  • Protein

    Good Protein source should be included at

    each meal – breakfast, lunch and supper.

    lean meat

    Poultry

    Fish

    low fat dairy

    eggs/egg whites

    nuts

    beans

    soy

  • National Weight Control Registry

    On-going study of over 10,000 adults who

    have been successful at losing 30 or more

    pounds and kept it off

    Successful losers and maintainers reported

    a high level of self monitoring

    2 times more successful

    Creates awareness.

  • Strategies for Success

     Physical Activity

    People who engage in

    more physical activity

    are more likely to

    maintain their weight

    than those who don’t.

     In the NWCR 94% of

    successful losers and

    maintainers exercised

    and the most popular

    activity was walking.

  • Physical Activity

    The biggest burn of extra calories comes from voluntary activities – the more you move, the more you burn! non exercise activity can burn 100-800 calories/d

    Parking further, taking the stairs, walking to talk to someone in the office vs calling, walking or riding your bike to the store…

    Running, hiking, walking, cycling, fitness classes, dancing, using cardio machines at a gym.

  • Sleep

    A lack of sufficient sleep is linked to an

    increase in weight

    A lack of adequate sleep increases your

    appetite hormones > increased hunger >

    and decreased satiety

     In a research study participants who had

  • In summary

     Eat a balanced breakfast

     Practice portion control

     Stay away from FAD diets

     Be mindful

     Eat more fiber and less fat

     Increase fruit and vegetables in your diet

     Eat slightly more lean protein

     Be physically active through aerobic and resistance training

     Sleep well

  • Thank you!