Educational Module

2. Educational Module Week # 1: Nutrition 101 & Beverage Basics Physical Activity and Weight Loss Behavioral Change

3. Objectives Nutrition • Learn about macro and micronutrients • Review key components of a healthy diet Activity • Understand the role of physical activity in weight management Wellness • Learn about the Stages of Change Model • Learn about healthy behaviors that help promote weight loss

4. Nutrition Week # 1: Nutrition 101 & Beverage Basics

5. Nutrition 101 & Weight Loss • To maintain weight your energy intake or caloric intake (food & beverages consumed) needs to balance your output (calories used for metabolism, routine activity and physical activity) • To lose weight your energy intake or caloric intake (food & beverages consumed) needs tobe less than your output (calories used for metabolism, routine activity and physical activity)

6. Nutrition 101 & Weight Loss So you’re telling me weight loss is all about calories? But isn’t a healthy diet while I’m trying to lose weight important?

7. Nutrition 101 & Weight Loss • You’re right, following a healthy diet while you’re trying to lose weight is important • A healthy diet: • May reduce your risk of chronic disease • Provides your body with necessary nutrients for growth and development • Our goal is to follow a healthy diet WHILE reducing our caloric intake and increasing our physical activity in order to promote weight loss

8. Nutrition 101 & Weight Loss So what is a healthy diet for weight loss?

9. Nutrition 101 • A healthy diet for weight loss doesn’t eliminate or severely restrict any macro- nutrient (e.g. Carbohydrate, Protein or Fat) • Macronutrients are nutrients that provide our body with calories or energy • “Macro” means large, macronutrients are nutrients needed in large amounts • They include Carbohydrate, Protein and Fat

10. Nutrition 101 Carbohydrate • Provides 4 calories per gram • Begin to break down in the body 10-15 minutes after consuming • Used for quick energy • Preferred source of energy for the brain and eyes • Recommended that between 45-65% total calories come from carbohydrate

11. Nutrition 101 Protein • Provides 4 calories per gram • Broken down more slowly by your body over a 4-5 hour time period • Protein has a variety of functions including being used to build and repair tissues in the body • Between 10-35% total calories should come from protein sources

12. Nutrition 101 Fat • Provides 9 calories per gram • Broken down more slowly by your body over a 4-5 hour time period • Fat is needed to absorb certain vitamins (A, D, E, K) and maintain cell health • Between 20-35% total calories should come from fat • Limit/avoid saturated and trans fat

13. Nutrition 101 • A healthy diet for weight loss provides adequate amounts of micronutrients • Micronutrients are vitamins and minerals • “Micro” means small. Our bodies need micronutrients in smaller amounts than macronutrients • Vitamins and minerals do not provide calories but assist in energy-yielding reactions and promote body growth and development

14. A Healthy Diet for Weight Loss Is rich in fruits and vegetables • A 2,000 calorie diet should include 2 ½ cups of vegetables and 2 cups of fruit each day • Assist with weight management and disease prevention

15. A Healthy Diet for Weight Loss: Is low in saturated and trans fat • Avoid: fatty cuts of meat, high fat dairy, stick margarine, butter, commercially fried foods and commercial snack foods and sweets • Choose: fats found in fish, nuts and canola, vegetable and olive oil

16. A Healthy Diet for Weight Loss: Incorporates complex carbohydrates • Aim for 25-30 grams of fiber per day • Choose whole grains over refined grains • Examples of whole grains include: 100% whole grain bread, whole grain pasta, brown rice • Examples of refined grains include: white bread, enriched wheat bread, white rice, pasta • Fiber and whole grains have been shown to reduce risk of chronic disease and assist with weight management

17. A Healthy Diet for Weight Loss: Includes lean protein and fat-free milk • Choose lean cuts of meat and low-fat or fat-free dairy products • Choose 90% lean or greater beef and poultry • Choose skim or 1% milk over whole or 2% milk

18. A Healthy Diet for Weight Loss Is low in sodium • Say no to the salt-shaker • Aim for 2,300 mg or 1 teaspoon of salt or less daily • The more processed a food, the more salt it contains • Excessive sodium consumption can increase blood pressure

19. A Healthy Diet for Weight Loss Limits concentrated sweets • Choose and prepare foods and beverages with little added sugar • The more foods you eat with added sugar the more difficult it is to stay within your calorie needs and obtain necessary nutrients

20. Nutrition 101 • American adults may not be getting enough of: • Calcium • Potassium • Magnesium • Vitamins A, C and E Dietary Guidelines for Americans 2005. Adequate Nutrients Within Calorie Needs. 2005. http://www.health.gov/DIETARYGUIDELINES/dga2005/document/html/chapter2.htm

21. Nutrition 101 • American adults may be exceeding their needs in the following areas: • Calories • Saturated Fat • Trans Fat • Cholesterol • Added sugar • Salt Dietary Guidelines for Americans 2005. Adequate Nutrients Within Calorie Needs. 2005. http://www.health.gov/DIETARYGUIDELINES/dga2005/document/html/chapter2.htm

22. Nutrition 101 • Recommended Dietary Changes • More dark green vegetables, orange vegetables, legumes, fruits, whole grains, and low-fat/fat-free milk and milk products • Less refined grains, total fats (especially cholesterol, saturated and trans fats), added sugars, and calories

23. Nutrition 101 • Individuals who track what they eat and drink each day are more successful at losing weight than those who don’t • My Pyramid and the Lighten Up & Success for Life tracker provide you with a way to track your intake without counting calories • Example: Review what Angie had for dinner last night and decide what food categories her choices fit into and how many boxes she should cross off her tracker

24. Nutrition 101 For dinner last night I had a 3 oz chicken breast, 2 cups of salad w 1 tsp of oil & 1 tsp of vinegar, a roll (1oz) w 1 tsp of trans fat free margarine & water

25. Nutrition 101 I’m following the 1,400 calorie plan. What boxes should I cross off of my tracker?

26. Nutrition 101

27. Lighten Up Tracker

28. Beverage Basics What do you drink?

29. Beverage Basics 90-150 calories per 8 oz 0 to 90 calories per 8 oz O calories 140 calories per 8 oz O calories 120 calories per 8 oz 50 calories per 8 oz

30. Beverage Basics • As you saw in the previous slide the calories in your beverage choices can add up quickly!!! • Your best beverage bet is water or a calorie free choice • Skim or 1% milk can also be a good choice • Aim for three-8 oz servings per day • Portion control is also essential when drinking calorie containing beverages

31. Beverage Basics • Avoid regular sodas and sweetened drinks • Limit fruit juice, even 100% fruit juice • 100% fruit juice does provide nutrients, but after you’ve consumed 4-8 ounces you’ve gotten all of the nutritional benefit and are now just consuming extra calories • Whole fruit is a much better choice! It has fiber which helps you feel full for a longer period of time than juice would

32. Beverage Basics Add calorie-free flavor to your water!

33. Activity Week # 1: Activity and Weight Management

34. What is “Fit”? • We spend so much mental/physical energy getting “in shape,” but what does that mean? • Healthy Weight • Able to do what you want, when you want it • Feeling good physically and mentally • Regular physical activity does all of that!

35. How much is enough? • For Weight Loss/Management • At least 2.5 hours of moderate intensity per week, divided into at least 3 sessions. • Better results for 5 hours of moderate intensity per week. • Moderate intensity is recommended • Walking briskly, cycling, swimming

36. Spot Reducing… • No number of crunches will get rid of a belly! • If you are burning more calories than you are taking in, you will lose weight • That weight will be in proportion to your entire body, not in just one area on your body • That’s a good thing, or we would all look rather silly!

37. Results • Going for a walk won’t balance out most meals, but it helps! Here is what it would take to balance out some common fast food meals: • A Big Mac with fries and a Coke: seven hours exercise! • Two slices of Pizza Hut pizza: one hour, seventeen minutes. • Five chocolate kisses: 15 minutes. • Less than two cups of Ben & Jerry's ice cream: a little over two hours. • Three Oreo cookies: 18 minutes

38. Results • Physical activity must be combined with portion control in your eating habits for weight loss. • Regular physical activity will help ensure that you lose fat and not muscle. • Regular exercise aides in weight management and support during nutritional changes.

39. What Should I Do Next? • Do something, anything, as often as possible. Everyday if you can. • Don’t do too much, too fast, too soon • If you are just starting, going for a walk 3 times a week for 10-30 minutes is a great beginning • Try to increase your activity no more than 10% per week for time or intensity. • Use your Lighten Up Physical Activity Tracker

40. What should I do? • If you need some ideas for exercise, visit: • www.checkyourhealth.org/pa/wow.html • Each exercise has a description you can download and a video you can watch to make certain you have the right form

41. Wellness Week # 1: Behavioral Change

42. Behavior Change • Habits, good or bad, are formed by repetition • Eating and activity behaviors are habits that we’ve established over time

43. Behavioral Change What is the Stages of Change Model? • The Stages of Change Model was originally developed in the late 1970’s and early 1980’s by James Prochaska and Carlo DiClemente at the University of Rhode Island when they were studying how smokers were able to give up their habits or addiction • The Stages of Change Model has been applied to a broad range of behaviors including weight loss, injury prevention and overcoming alcohol, and drug problems

44. Behavioral Change What is the Stages of Change Model? • The idea behind the Stages of Change Model is that behavior change does not happen in one step • People tend to progress through different stages on their way to successful change • Each of us progresses through the stages at our own rate

45. Stages of Change Behavior Change

46. Behavior Change Stages of Change • Pre-contemplation • Not thinking about it • Contemplation • Thinking about it • The “I should, but….” stage • Preparation • Making a commitment to change • “This is serious and I need to do something about it.”

47. Behavior Change Stages of Change • Action! • During the action stage individuals believe they have the ability to change their behavior and are actively involved in taking steps to change • Maintenance • Maintaining the new status quo

48. Behavior Change Stages of Change • Relapse • Often happens when changing behavior • Feelings of discouragement common during relapse • Relapse vs. Setback – one small setback does not need to turn into a relapse. Acknowledge that it happened, recommit and move on!

49. Healthy Behaviors • The following slides discuss healthy behaviors that may help you in your weight loss efforts

50. Healthy Behaviors Eat only while sitting down at a table • Do not eat while: • Watching TV • Reading • Cooking • Talking on the phone • Driving