Session 2: Maintain a Healthy Weight: The Energy Balance Equation

1. Session 2: Maintain a Healthy Weight: The Energy Balance Equation Session 2: Maintain a Healthy Weight: The Energy Balance Equation Chapter 5 | Parent Program Training

2. Overview of Session 2 • Energy Balance • Portion size • Amount of physical activity • Body Mass Index (BMI)

3. Try Tips to Eat Well & Move More • Encourage parents to openly discuss their experience with this activity

4. Energy Balance To imagine Energy Balance, think of a scale In order to maintain your weight: = ENERGY IN ENERGY OUT

5. Even Small Changes Can Make a Difference Even small changes can make a difference. 150 fewer calories per day = 10 lb. loss over 1 year

6. Maintaining Energy Balance • Behavior:amount of calories & physical activity • Environment: opportunities for healthy eating & physical activity • Genetics: genes affect weight • Easy ways to balance energy • How to handle different scenarios

7. Lifestyle Energy Balance • Maintaining Energy Balance is like balancing a budget • If you eat more calories than you budgeted for today, you should reduce the calories you eat or increase your activity level the next day • Be mindful of Energy Balance over time

8. A Note on Energy Balance in Children • Children are still growing • They need a balance between ENERGY IN and ENERGY OUT that supports natural growth without promoting excess weight gain

9. Energy Balance: ENERGY IN & ENERGY OUT Worksheet to practice budgeting ENERGY IN & ENERGY OUT

10. Body Mass Index (BMI) • BMI is a measure of weight in relation to height • BMI helps determine whether or not people are at a healthy weight

11. Body Mass Index (BMI)

12. Chapter 5 | Session 2: Maintain a Healthy Weight A Note on Using BMI BMI doesn’t work well for those who are… • Muscular • Very tall • Very short • Children – use BMI-for-Age growth charts

13. Serving Size vs. Portion Size • A serving is a measured amount of food or drink (e.g., 1 slice of bread, 1 cup of milk) • A portion is the amount of a specific food or drink you choose to have at a meal or snack; Portions can be larger or smaller than recommended servings

14. Portion Size vs. Serving Size Activity

15. Portion Distortion Do You Know How Food Portions Have Changed in 20 Years? View and download the full Portion Distortion presentation

16. Spaghetti and Meatballs… Then Today ? 20 Years Ago How many calories do you think are in today's portion of spaghetti and meatballs? 1 cup of spaghetti with sauce and 3 small meatballs 500 calories

17. …and Now Today ? 20 Years Ago 1 cup of spaghetti with sauce and 3 small meatballs 500 calories 2 cups of pasta with sauce and 3 large meatballs 1,025 calories Calorie Difference = 525 calories

18. We Can! Tip straight from the community Use Pictures Rather than Words Make use of the Portion Distortion slides. They are especially helpful for parents with low health literacy or language barriers. Unity Health CareUpper Cardozo Health Center (Washington, DC) We Can!General Community Site

19. Managing ENERGY OUT • Physical activity guidelines recommend… • At least 30 minutesof physical activity for adults • At least 60 minutesof physical activity for children • …on most, preferably all, days of the week Activity time can be broken up into short bursts

20. Becoming More Active Ideas on how to fit in daily activity You can ask participants for ideas for short bursts of activity that their families can fit in during the day.

21. We Can! Tip straight from the community Share Quick & Convenient Activities Help families move more with convenient activities they can do in the waiting room or even during TV commercial breaks! Frederick County Health Department (Frederick County, MD) We Can!General Community Site