Eat Right: Nutrition 101 Nutrition and Weight Management

1. Eat Right: Nutrition 101Nutrition and Weight Management Ramstein Health and Wellness Center 480-HAWC (4292)

2. Overview • Lifestyle changes • Determining Healthy Weight • Weight and Incidence of Disease • Safe and Effective Weight Loss/Maintenance • Discovering My Pyramid and other evidence based wellness sources • Benefits of Keep a Food Diary • Exercise

3. Research • Weight Gain • 1-2 lbs for normal individuals • Weight not lost during year • 5.06 lbs for overweight individuals (BMI >25) • Perceived weight gain • 3.45 + 3.23 lbs A prospective Study of Holiday Weight Gain. The New England Journal of Medicine. (2000)

4. Weight Creep 186.1 lbs Total Potential Career Gain = 36.1 pounds (at 1.9 lb per year for 150-lb male) = 26 pounds (at 1.3 lb per year for 130-lb female)

5. Weight Gain ?? • 100 kcals per day for 1 year = ______ lbs • 4 Hershey kisses • ¾ 12oz can of Soda • 200 kcals per day for 1 year = ______ lbs • 0.9 small McD’s french fry • 20 lay’s original potato chips • 1 lb = 3500 kcals ??

6. Weight Gain 10.4 • 100 kcals per day for 1 year = ______ lbs • 4 Hershey kisses • ¾ 12oz can of Soda • 200 kcals per day for 1 year = ______ lbs • 0.9 small McD’s french fry • 20 lay’s original potato chips • 1 lb = 3500 kcals 20.8

7. Obesity Trends* Among U.S. AdultsBRFSS,1990, 1998, 2007, 2008 (*BMI 30, or about 30 lbs. overweight for 5’4” person) 1998 1990 2007 2008 No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

8. 2009

10. What is a healthy weight for me? • Body Mass Index (BMI) = • Wt in lbs X 705 divided by [(your Ht in inches) X (your Ht in inches)] • Wt (kilograms) / Ht2 (centimeters) • BMI: Desirable: 20-24.9 Overweight: >25-29.9 Obese: > 30-34.9 (> 30 leads to significant health risks) Morbid Obesity: > 35

11. Overweight Increases Risk for... •  Blood Pressure •  Cholesterol Level • Stroke • Heart Disease • Triglycerides • Diabetes • Osteoarthritis • Gall Bladder disease

12. Fat Loss Supplements, Energy Drinks and Fad Diets • Americans spend $30 to $50 billiona year on dieting ~ diet foods, diet programs, diet books, and over-the-counter diet pills • Not Federally regulated = potentially unsafe • AD side note: Ephedra is on the ban list • “Quick fix”

13. Weight Loss/Gain • How do you gain weight? • What factors are involved? • How do you lose weight? • Is there a quick fix?

14. Safe Weight Loss • Metabolically the body can only lose 2 lbs of fat per week • 0.5 – 1 lb weight loss per week • Any faster and you will lose more muscle, NOT FAT • 1 inch waist loss = ~5 lbs • Only weigh yourself 1x/wk • Same time • eg. Every Monday morning

15. Energy Balance Equation Weight Maintenance Weight Loss Weight Gain Protein TEF Fat metabolism Physical Activity CARBS (Energy Intake) (Energy Expenditure)

16. Muscle versus Fat

17. How much weight do you need to lose? • Modest weight loss is key to maintaining weight loss • Research indicates a 5-10% decrease in weight correlates with significant decreases in health risk • Ex: starting wt = 200 lbs  goal 10-20 lbs loss = 150 lbs  goal 7.5-15 lbs loss

18. How long does it take to lose weight? • Most guidelines recommend 6 months for a 10% weight loss • If you lose it too fast it may come back fast • Slow and steady is the key • Build life long habits

19. Determining Your Energy Needs Weight Maintenance Weight Loss • Typically 1200-1600 calories for women • Typically 1600-1800 calories for men

20. Safe Limits • Men • minimum 1500 kcals • Women • minimum 1200 kcals • Below these limits • Diet will be inadequate in energy and nutrients

21. Your Calorie Requirements • Mifflin St. Jeor Equation • Male 4.55*wt (lbs) + 15.88*Ht (inch) - 5*Age (yrs) + 5 = REE • Female 4.55*wt (lbs) + 15.88*Ht (inch) - 5*Age (yrs) -161 = REE

22. The New Food Pyramid

23. The New Food Guide Pyramid • Emphasis on healthy options in all groups • Went to measured portions versus # servings • 12 different calorie levels/plans • Emphasis on activity • Individualized • http://www.mypyramid.gov

24. 2011 Change to Myplate

25. Plan at Least 3 Meals/Day!!Ideal 4-6 smaller meals • Increases your metabolic rate • Helps you stay more in control of your eating • Helps decrease impulse eating

26. More information http://www.fruitsandveggiesmorematter.org

27. Discretionary/ “Extra” CaloriesModeration is key • ~100-300 Calories • Can be used on luxuries like solid fats, added sugars, and alcohol, or on more food from any food group • Solid Fats & Added sugars • Whole milk, cheese, sausage, biscuits, sweetened cereal, and sweetened yogurt • Add fats or sweeteners to foods • Sauces, salad dressings, sugar, syrup, and butter • Caloric Beverages • Alcohol, Soda, Juice, 100% Juice, and sport drinks • Condiements • Mayo, salad dressings, sour cream, and others.

28. Limit/Omit Liquid Calories • Sugar Substitutes • FDA approved (GRAS) • Stevia, aspartamine, neotame, sucralose, acesulfame potassium and saccharin. • Low-fat/non-fat Milk • Water • Crystal Light

29. Deciphering Food Labels • What is the portion size? • How many servings are in the package? • How many grams Sat fat? • How much Sodium? • Percentage of daily Calcium? • Dietary Fiber?

30. Comparing Food Labels • A healthier choice is typically:

31. How do I make it all work?

32. Key to Success • Confidence in ability to succeed • Regular exercise • 60 minutes a day for most days • Keeping a food record • Eat Breakfast

33. Physical Activity

34. Physical Activity • Important for long term health • Physical Activity Guidelines for Health benefits (not weight loss or maintenance)

35. Health Benefits • Most health benefits occur with at least 150 minutes (5 x 30min) a week of moderate-intensity physical activity, such as brisk walking. • Additional benefits occur with MORE physical activity • The benefits of physical activity far outweigh the possibility of adverse outcomes The Risk of Dying Prematurely Declines as People Become Physically Active—Data Points

36. Keeping a Food Record... • Has anyone kept a food record before? • Why is this an important tool? • Determine where change is warranted • Helps monitor quality of food choices • Helps determine emotional cues that trigger eating • Accountability

37. What Information Should I Include on My Food Record? • Whatever you want! • Commonly used items to include on the food record • Your name • Meal & time • Description of food • Amount of food (i.e. cups, ounces, servings) • Calories • Food groups • Triggers for eating other than hunger KEY: Record on the spot!!

38. Time of Day Food or Beverage Item Serving Size Estimated Calories Comments on possible triggers for eating other than hunger 400 How to Complete Your Food Record 0630 Honey nut cheerios 2 cups 240 Milk, 1% 1 cup 105 1 small Orange 60 405 2 Coworker brought them—I felt obligated to eat one 0900 Donuts, glazed 1100 xxxxxxxxxxxxx xxxxxx xxxxxx xxxxxxxxxxx

39. BOTTOM LINE • The bottom line is that the health benefits of physical activity far outweigh the risks of adverse events for almost EVERYONE1 1http://www.health.gov/paguidelines/guidelines/chapter2.aspx

40. What’s Next? • Set 1-2 realistic goals • Make a commitment to exercise • Select a Partner/Support • Explore Resources • HAWC • Community Center • Shape Your Future…Your Weigh!® Weight Gain Prevention Community Website • http://airforcemedicine.afms.mil/shapeyourfuture

41. Resources Available to you • Books • DVDs • Internet (verify sources) • Handouts • Relaxation Rooms • Massage Chair • Aqua Massage

42. peggy.cain@ramstein.af.mil QUESTIONS?