Weight management and portion control
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Weight Management and Portion Control. Topic 3. Why is it Important?. Keeping weight at a healthy level Other than looking good in your bathing suit…. There are many health benefits to weight management: Less stress on your heart , bones , joints and other organs

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Why is it important
Why is it Important?

  • Keeping weight at a healthy level

  • Other than looking good in your bathing suit….

  • There are many health benefits to weight management:

    • Less stress on your heart, bones, joints and other organs

    • Prevent and improve diseases such as cardiovascular disease, diabetes and other medical conditions

    • Makes everyday activities and exercise easier to perform

What is a healthy weight for me
What is a “Healthy” Weight for Me?

  • Everyone is different!

    • Male vs. female

      • Muscle mass vs. fat mass

      • Height and hormones

  • Energy expenditure

  • Genetic differences

  • Teenage vs. young adult vs. mature adult

Ways to assess a healthy weight for you
Ways to Assess a Healthy Weight for You

Height/Weight Tables

BMI Calculator

Why does my weight change
Why Does My Weight Change?

Energy Balance!

  • “Energy-in” vs. “Energy-out”

  • “Energy-in”

    • Calories from foods and beverages

  • “Energy out”

    • Calories you burn

How many calories do i need everyday
How Many Calories do I Need Everyday?

  • Needs depend on several factors:

    • BMR- (Basal Metabolic Rate)

      • Calories your body needs to perform basic functions

    • Your activity level

      • The more active you are the more calories your body needs to function

Equations for determining your caloric needs
Equations for Determining Your Caloric Needs

  • Use the following equations :

    • Harris-Benedict

    • Mifflin-St. Jeor

    • WHO

  • See handout for examples of each equation

Time for some practice
Time for some Practice!!

Using the equations provided, determine your daily caloric needs!

**Don’t forget to add the activity factor**

How can i use these numbers to manage my weight
How can I use these numbers to manage my weight?

  • Step #1

    • Goal: Weight gain? Weight loss? Weight maintenance?

  • Step #2

    • Track your intake for review

  • Step #3

    • Add, subtract, or maintain calories based on goal above

How many calories are in a pound
How many calories are in a pound?

  • ~ 3,500 calories per pound!

  • For 1 lb change in body weight per week:

    • Weight gain: Add 3500 calories weekly

    • Weight loss: Subtract 3500 calories weekly

So far you have learned
So far you have learned

  • What weight management is

  • What energy balance is

  • How to calculate your caloric needs

  • How to gain, lose or maintain weight by calorie counting

    But what are most people concerned about in terms of weight management?.....

Weight loss
Weight loss!

Techniques for Weight Loss

  • Calorie counting

  • Increased physical activity

  • Portion control

  • Using tools such as My Pyramid Tracker

Portion control
Portion Control

  • Serving Sizes – handout

  • Food Models –What’s in a serving??

  • How to determine ‘mixed’ foods

  • Where does ‘junk’ food fit in?

  • Liquid calories

Mypyramid from usda
MyPyramid from USDA

  • 1. Learn what to eat from each food group

  • 2. Focus on how much you eat

  • 3. Choose “nutrient-dense” forms of foods

  • 4. Get moving! Physical activity can help you reach and maintain a healthier weight.

  • 5. Follow your progress by tracking your food intake and physical activity (Food Tracker handout)

Discussion questions
Discussion Questions

  • How/where can YOU access the internet to use MyPyramid?

  • Quiz on serving sizes

    • Handout

  • Discussion on how to handle potlucks, BBQ’s, etc.

  • Discussion on BMI chart; where do you want to be? What about spouse or friend? Overweight child?

  • Nutritional counseling available at hospital

Reference materials
Reference Materials

  • Weight -Control Information Network - http://win.niddk.nih.gov/index.htm

  • National Agricultural Library, USDA -http://www.nutrition.gov/

  • Department of Health and Human Services - http://www.smallstep.gov/

  • US Department of Agriculture - http://www.mypyramid.gov/