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Weight Management and Portion Control

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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Weight Management and Portion Control

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  1. Weight Management and Portion Control Topic 3

  2. 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

  3. 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

  4. Ways to Assess a Healthy Weight for You Height/Weight Tables BMI Calculator

  5. Why Does My Weight Change? Energy Balance! • “Energy-in” vs. “Energy-out” • “Energy-in” • Calories from foods and beverages • “Energy out” • Calories you burn

  6. 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

  7. Equations for Determining Your Caloric Needs • Use the following equations : • Harris-Benedict • Mifflin-St. Jeor • WHO • See handout for examples of each equation

  8. Time for some Practice!! Using the equations provided, determine your daily caloric needs! **Don’t forget to add the activity factor**

  9. 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

  10. 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

  11. 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?.....

  12. Weight loss! Techniques for Weight Loss • Calorie counting • Increased physical activity • Portion control • Using tools such as My Pyramid Tracker

  13. 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

  14. 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)

  15. 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

  16. 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/

  17. Questions?

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