Reaching Your H ealthy Weight: Weight Management Made Easier

1. WheatFoods.org Reaching Your Healthy Weight: Weight Management Made Easier

2. Weight Management Is Harder Than It Looks • Majority of Americans are not at their healthiest weight • Many try unsuccessfully year after year to lose weight only to find that it quickly comes back • People turn to “fad” diets thinking perhaps this is the diet that will work once and for all

3. How to Spot a Fad Diet

4. Why DO Fad Diets Seem to Workfor Awhile? They result in a lower calorie intake because they: • Exclude one or more food groups • Quickly becomeboring which, research shows, results in less food (and calories) consumed • Use low carb intake to cause an initial dramatic drop in body weight as carbohydrate stores and water leave the body

5. Fad Diets Come and Go, But Your Weight Remains the Same • ANY diet will help you lose weight but to protect your overall health, the key is keeping your weight stable over the long term Ready for a new approach?

6. Top Reasons to Give Up Dieting FOREVER • Diets don't work • Diets are expensive • Diets are boring • Diets don't necessarily improve your health • Diets can make you afraid of food

7. Rather than “Diet”…. • Try one of these….. • They are eating “styles” rather than diets • They focus on eating more fruits, vegetables, legumes, nuts and whole grains • All are highly associated with better health (more stable blood sugar, lower blood pressure, lower blood cholesterol, lower cancer risk)

8. Go Mediterranean • More servings of plant foods like grains (especially those with fiber), fruits and vegetables, nuts and legumes • Lean cuts of red meat • More fish and seafood • More olive oil, less of other oils • More simply prepared foods with less sauces and gravies

9. Make MyPlate Your Plate MyPlate Key Tips • Make half your plate fruits and vegetables • Eat 1% or fat-free dairy products • Avoid over-sized portions: use smaller plates, bowls, glasses • Cut back on foods high in solid fats, added sugars and salts • Make at least half your grains whole grains

10. DASH Your Diet • Is low in saturated fat, cholesterol, and total fat • Focuses onfruits, vegetables, and fat-free or low-fat dairy products • Is rich in whole grains, fish, • poultry, beans, seeds, and nuts • Contains fewer sweets, added • sugars and sugary beverages • than the typical American diet

11. Finding YOUR Way to a Stable, Healthy Weight that Works for YOU • Eat mindfully:  when you are eating put all of your attention on the food and no where else • Eat for hunger: make sure you are eating because you are HUNGRY and not for other reasons • Eat slowly: you’ll stop eating sooner and register that you’ve had enough to eat • Eat without guilt: consider whether the food you are eating is an “everyday” food or a “sometimes” food and eat accordingly, enjoying every bite

12. Simple Ways To Reduce Calories 100 extra calories/day = gain of about 10pounds/year Small, Simple Changes

13. Think Your Drink What you “drink” may impact your weight more than you think.

14. For Consideration: Are You Really Hungry? Food cues: our surroundings subconsciously encourage us to eat (or eat more).

15. Tips to Avoid a “See Food” Diet • To eat less: put foods away in cupboards and in the back of the refrigerator • To eat more of some kinds of foods (such as fruits, vegetables and whole grains): keep them visible on the counter or at the front of the refrigerator

16. Tips to Avoid a “See Food” Diet • Serve foods from the kitchen rather than “family style” • At restaurants, ask for a take home container and immediately package oversized portions when your meal is served  • Try ordering just a healthy appetizer or side dish • Split an entrée with a friend

17. Surprising Ways to Manage Portions and Calories • Large plates, bowls, and packages equal large portions — and more calories   • Smaller plates (10 inches across) • Tall, narrow glasses rather than shorter, wide  • Eat from a plate, and drink from a glass, not from a bag or a bottle  Same amount of food on different size plates

18. Add More Fiber • Adding more fiber will make you feel fuller, help with elimination, and lower the caloric density of your diet - Whole grains such as whole wheat, barley, oats, corn, quinoa, and more - Legumes: dried, fresh or frozen beans and peas - Fruits and vegetables

19. A Few More Tips…. • ALWAYS check serving sizes on packaged foods and drinks  • Use smaller serving dishes and spoons • Serve yourself:  take just enough, you can always go back for more

20. Final Thoughts… • Small changes over time add up to big differences • Reduce the amounts (portions) you eat to reduce calories by adjusting plate size • Increase fiber (whole grains, legumes, fruits, vegetables) to reduce calories, increase fullness • Increase physical activity level (by walking more, engaging in a sport you like, go dancing) to increase calories spent • And remember, it takes time and will power to make changes. But keep at it. Healthy eating does make a difference in your overall health.

21. Additional Resources • Mindless Eating: Why We Eat More Than We Think We Eat by Brian Wansink, PhD • Intuitive Eatingby Evelyn Tribole, MS, RD • Thin for Life by Anne Fletcher, MS, RD • Health at Every Size: The Surprising Truth About Your Weight by Linda Bacon, PhD • Wheat Foods Council, www.wheatfoods.org • Wheat Foods Council on Facebook and Twitter,Facebook.com/WheatFoods and Twitter.com/WheatFoods

22. Mediterranean Diet Resources • Mediterranean diet:http://oldwayspt.org/resources/heritage-pyramids/mediterranean-diet-pyramid • Mediterranean type recipes:http://oldwayspt.org/recipes

23. MyPlate and DASH Resources • MyPlate: • Choose MyPlate website: http://www.choosemyplate.gov/ Choose MyPlate Recipes: http://www.choosemyplate.gov/healthy-eating-tips/sample-menus-recipes.html • Dash: This link provides information, planning sheets and recipes. • http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

24. Thank you to our expert reviewers Karen Ensle EdD, RDN, FAND, CFCS Dept Head/FCHS Educator/Associate Professor Rutgers Cooperative Extension of Union County, NJ Alice Henneman, MS, RDUniversity of Nebraska-Lincoln Extension in Lancaster County Lynn C. Paul, EdD, RD Montana State University Extension Food and Nutrition Specialist Amy L. Peterson MS, RD, Extension Educator University of Nebraska – Lincoln Extension