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Weight Management

Weight Management. A Mindful Approach Presenters: Kim Jordan, RD, CD, CNSD. Similar Strategies for. Cancer Prevention: Eat mostly plant based foods, which are low in energy density Be physically active Maintain a healthy weight (via steps one and two, plus portion control). Weight Loss:

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Weight Management

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  1. Weight Management A Mindful Approach Presenters: Kim Jordan, RD, CD, CNSD

  2. Similar Strategies for Cancer Prevention: Eat mostly plant based foods, which are low in energy density Be physically active Maintain a healthy weight (via steps one and two, plus portion control) Weight Loss: Eat mostly plant based foods, which are low in energy density Be physically active Reduce portion sizes

  3. Why a Plant based diet?

  4. Why a Plant based diet? • Naturally low in fat • Naturally high in fiber • Naturally high in fluid • Low calorie/fat AND high bulk • Bulk = Full, satiey center switches off

  5. Fat • Type counts • Quality matters • Amount counts • Too much of a good thing is still bad

  6. Fat: Snack Choices? • Granola bar (1 oz) 5 gm fat • Snickers bar (2 oz) 14 • Potato chips (1 oz) 10 • Almonds (~22 nuts) 15 • String cheese (1 oz) 5 • Peanut butter (2 T) 16 • Apple 0.5

  7. Fat: Dinner Choices? • Baked chicken breast (3 oz) 7 gm fat • Macaroni and Cheese (1 c) 7 • Pizza (slice) 10 • Burrito (5 oz) 8 • Salmon (3 oz) 6 to 12 • Lasagna (13 oz) 9 to 30 • Tofu (1/5 block) 6 • Chicken teriyaki (9.5 oz) 6 • Big Mac 34 • Chicken strips (McDonalds) 55 • Pepperidge Farm Chicken Pot Pie 64 • On the Border Grande Taco Salad with Beef 102

  8. Fat: “Worst Foods” • Outback Steakhouse Aussie Fries with Ranch Dressing • 2,900 calories • 182 gm fat • Chipotle Mexican Grilled Chicken Burrito • 1179 calories • 47 gm fat • Quiznos Classic Italian Sandwich • 1528 calories • 92 gm fat

  9. Fat: “Healthy Foods that Aren’t” • Bran muffins • Chicken Caesar salad • Tuna melt sandwich • Chicken wrap • Turkey burger • Granola bars • Pasta salads

  10. Fiber • Typically low in our diets • Low fiber results in high calorie intake: • 5# of food used to = ~2,500 to 3,000 calories • Now 5# of food = ~9,000 to 10,000 calories • Higher intake of processed foods is responsible for low fiber intake • Shoot for 25 to 35 gm daily – gradually

  11. Fiber • Apple (1 average) 5-6 gms • Whole grain bread 2-3 gms • Sprouted wheat bread 5-6 gms • Garbanzo Beans (1/2 c) 5 gms • Chocolate bar (2.6 oz bar) ~5 gms • Granola bar ~2 gms • Potato chips (~10 chips) ~1.5 gms • Almonds (~22 nuts) 3.3 gms • Broccoli (1/2 cup ckd) ~ 3 gms

  12. Fresh • “Untampered with” • Looks like it came out of a tree or out of the ground • Don’t buy a food that contains more than 5 ingredients • Found in: • Produce aisle • Frozen aisle • Canned legumes • Farmers markets…

  13. Fresh Best to buy organic – “the dirty dozen”: • Apples • Bell peppers • Celery • Cherries • Imported grapes • Nectarines • Peaches • Pears • Potatoes • Raspberries • Spinach • Strawberries

  14. Fresh Not as important to buy organic: • Asparagus • Avocados • Bananas • Broccoli • Cauliflower • Corn • Kiwi • Mangos • Pineapples • Onions • Papayas • Peas

  15. Fresh (think plants!) • Usually contain • less calories than processed foods • More fluids “ • More fiber “ • Better fats—both type and amount • A variety of colorful fruits and vegetables provides many phytonutrients which can enhance your health

  16. Fluids (Think Your Drink!) • Often overlooked • We consume 450 calories per day from fluids – can result in a 23 pound weight gain per year…………. • Lack of hydration can result in: • Headaches… • Low energy level • Overeating • Nausea

  17. Fluids: Think Your Drink! • Minimize intake of calorie-dense fluids: • Smoothies • Juices • Frappuccinos… • Soda pop • Best choices: • Water • Weak teas • Minimal caloric fluids • Non-carbonated

  18. Fluids – Can be Calorie Dense • Starbucks Peppermint White Chocolate Latte • 600 calories • 22 gm fat • Starbucks Venti Strawberries and Crème Frappuccino (20 oz) • 750 calories • 120 gm sugar • Jamba Juice Chocolate Moo’d Power Smoothie • 900 calories • 10 gm fat • 183 gm carbohydrates

  19. Fluids – Read the Label • Honest Green Dragon Tea (16 0z) • 60 calories • 10 gm sugar • Arizona Iced Tea with Lemon (16 oz) • 200 calories • 25 gm sugar

  20. Fluids • Calculate your fluid requirements: • Weight in pounds / 2 = ounces per day • Check your skin!!!! • Look at your urine • Should be pale yellow

  21. Fitness • We need to walk: • 110 minutes to burn off large taco • 72 minutes 1 cup potato salad • 49 minutes ½ cup raisins • 39 minutes bagel • 33 minutes plain donut • 31 minutes 12 oz beer • 30 minutes 2 Tbsp blue cheese dressing • 12 minutes apple • 22 minutes 1 Tbsp vegetable oil OR mayo OR 1 oz cheddar cheese • 12 minutes apple • 4 minutes ½ cup carrots

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