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WHAT CAN I EAT? Tigers Feel Great in 08’

WHAT CAN I EAT? Tigers Feel Great in 08’. Nutrition Part II Meal Patterns and Weight Control. 4-5 small meals = eating less . How Often Should I Eat?. People who want to lose weight should eat three meals with one or two snacks daily:

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WHAT CAN I EAT? Tigers Feel Great in 08’

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  1. WHAT CAN I EAT?Tigers Feel Great in 08’ Nutrition Part II Meal Patterns and Weight Control

  2. 4-5 small meals = eating less How Often Should I Eat? • People who want to lose weight should eat three meals with one or two snacks daily: • Studies have shown that men who eat more frequent meals consume fewer calories per day • Eating four or five meals or snacks daily is linked to a lower risk of obesity • Eating fewer than four daily meals or snacks increases risk of obesity • Eating more than six meals or snacks daily also increases this risk • Researchers think that eating frequently reduces hunger. People who are less hungry are less likely to overeat at any one meal From: 2007 American Dietetic Association Adult Weight Management Toolkit

  3. Setting & Meeting Meal Pattern Goals • Set calorie goals • Have an estimated daily calorie goal that is right for you and your goals. Divide daily total into three main meals and one or two snacks. • Subtracting 500 or 1000 calories from your usual intake will amount to a safe 1 or 2 pound weight loss per week • Plan meals and snacks • These should match the daily calorie intake level that you set. Watch your portions and be sure to make most of your choices low in fat. • Shop wisely • Keep healthy choices on hand so that you’re not tempted by empty calories like chips, regular soda, and cookies

  4. Guide to behavior change • Why weight is important • Overweight and Obesity are risk factors for developing health problems such as: • High blood cholesterol • High blood pressure • Diabetes • Gall-bladder disease • Gynecological disorders • Arthritis • Some types of cancer • Even some lung problems

  5. Goal Setting 101 How to lose weight and maintain it • Setting the right goals is an important first step • Health can be greatly improved by a loss of 5% to 10% of your starting weight • Focusing on changes in diet and exercise habits will lead to permanent weight loss • Try setting 2 or 3 goals at a time, effective goals are: • SMART • Specific: use specific rather than generalized language i.e. Clearly state the issue, the target group, the time and place of the program. • Measurable: be clear in the objective about what will be changed and by how much. Setting this clearly at the start makes it easier to evaluate. • Achievable: be realistic about what the program can achieve in terms of the scale/scope of what is being done, the time and resources available. • Realistic: objectives need to relate to and be relevant to the goals. Remember objectives are the building blocks/steps toward meeting the goals.  • Time-based: be clear in the objectives about the timeframe in which the program/activities (as well as expected changes) will take place. 

  6. Setting goals Be Specific • DOs • “Walk 30 minutes 5 days each week” now that’s achievable, measureable and forgiving • DON’Ts • “Exercise More” is NOT a specific enough goal • “I will walk five miles a day” is a start, but is it realistic and achievable?? • “Walk 30 minutes everyday” is achievable and measurable, but what if something comes up and you don’t fulfill your goal

  7. Examples of Goals • Increase daily intake of fruit and vegetables from an average of ____ to ____. • Cook a meal with fish twice a week. • Develop a shopping list every week before going to the grocery store. • Lift weights twice a week. • Walk two times a week for 30 minutes. • Limit TV and computer use. • Plan an active outing like hiking.

  8. Quiz • How many meals should one eat if trying to lose weight? • Three 500 calorie meals a day • One 1000 calorie meal with 1 snack a day • 3 meals with 1 or 2 snacks per day • Eating fewer than 4 meals including snacks everyday increases risk of weight gain and obesity? • True • False • Eating more than six meals including snacks per day decreases risk of obesity? • True • False

  9. Quiz 4. Health can be greatly improved by a loss of 5% to 10% of your starting weight • True • False 5. 2 or 3 goals at a time are a good start? • True • False 6. When Goal setting the acronym SMART stands for? • Solid, Moving, Attractive, Realistic, Tasks • Super, Measurable, Attainable, Reasonable, Time • Specific, Measurable, Achievable, Realistic, Time-based

  10. Answers 1. 3 meals with 1 or 2 snacks per day 2. True 3. False 4. True 5. True 6. Specific, Measurable, Achievable, Realistic, Time-based

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