1. Jenny Dean
MS, RD Candidate
March 2004

2. Why Weight is Important to Us
• Health and overall well-being
• Disease prevention
• Competitive sports/ training
• Looks
• Self-esteem

3. It is a constant tug-of-war between foods
we love to eat and the tight jeans we love
to wear.

4. Everyone is looking for the
answer…
If only it were this easy

5. Myth vs. Fact
Myth? Fact?

6. Let’s start with the basics…
• Macronutrients • Micronutrients
– Carbohydrates – Vitamins
– Protein – Minerals
– Fat – Water
All are part of a healthy diet!

7. Calorie Breakdown
Carbohydrates: 4 calories/gram
Protein: 4 calories/gram
Fat: 9 calories/gram
Alcohol: 7 calories/gram
Gram for gram, carbohydrates and protein have
the same amount of calories

8. Carbs Can Be Your Friend
• Whole grain breads,
crackers, tortillas,
English muffins and
bagels
• Pastas, brown rice
• Bran or whole grain
cereals
• Whole wheat flour

9. Protein Picks
• Lean meats, chicken and fish
• Egg whites
• Low-fat dairy products
• Tofu
• Nuts
• Beans
• Hummus

10. How much do I need?
• 15-20% of total calories
Grams protein/ kg body
weight
Current RDA for sedentary adult 0.8
Recreational exerciser, adult 1.0-1.5
Competitive athlete, adult 1.2-1.8
Adult building muscle mass 1.4-1.8
Athlete restricting calories 1.4-2.0
Maximum usable amount for adults 2.0
Growing teenage athlete 1.8-2.0
Adapted from the American Dietetic Association’s Sports Nutrition Guidebook, 3rd ed., 2000

11. Healthy Fats
Monounsaturated and Polyunsaturated
– Olive oil – Avocadoes
– Canola oil – Fish
– Nuts – Soybeans
– Flax
Avoid foods high in saturated fats!

12. How much?
• 20-30% of total calories
• Very low fat diets often lack energy & nutrients
• High fat diets tend to cause sluggishness and
weight gain

13. Weight Loss…
The proven way
• Energy In < Energy Out
• Safe weight loss = 1-2 pounds per week
• The faster it is lost, the more likely it is to
come back!

14. Why We Gain Weight
• Real WEIGHT GAIN occurs when and only
when your CALORIES IN exceed your
CALORIES OUT for an extended period of
time
• 500 calories/day x 7 = 3500 calories = 1 lb
– Burn an additional 500 calories/day =
lose 1 pound/week
– Consume an additional 500 calories/day =
gain 1 pound/week

15. The Bottom Line
For weight loss to occur, there must
be a calorie deficit!

16. HOW???
• Balance, variety, moderation
• Healthy food choices
• Watch portion sizes
• Exercise
• Sleep
• Stress management

17. It’s All About Choices
It is important to eat foods from
EACH FOOD GROUP every day!
• Whole grains
• Fruits
• Veggies
• Low-fat dairy products
• Lean meats, chicken and fish
• Beans and legumes
• Heart healthy fats

18. Problems With Portions
To lose weight, it is necessary to watch
portion sizes!
• Pasta = ½ cup • Raw, leafy veggies = 1
• Rice = ½ cup cup
• Cereal = ¾ cup • Milk = 1 cup
• Bread = 1 slice • Yogurt = ½ cup
• Fruit = 1 medium piece • Ice cream = ½ cup
• 1 small banana • Meat = 2-3 ounces
• Cooked veggies = ½ cup • Peanut butter = 2 Tbsp.
• Oil = 1 Tbsp.

19. Supersizing of America
Supersize that please!
Regular Supersized
• Quarter pounder, fries • Q.P., fries and soda =
and soda = 954 calories 1332 calories
• 12 ounce soda = 150 • 60 ounce soda = 750
calories calories
• Choc. chip cookie = 60 • Large bakery cookie =
calories 320 calories
• Muffin = 110 calories • Otis Spunkmeyer muffin =
460 calories

20. Healthy or Hefty?
• Store-bought smoothies
• Milkshakes
• Lattes and coffee drinks
• Granola
• Energy bars
• Muffins
• Popcorn
• Crackers

21. Breakfast
• Believe it or not, breakfast can help you lose
weight!
• Eat a hearty breakfast to kick start your day
• Consume calories throughout the day vs. at
night
• Include carbohydrates and protein to keep
you fueled

22. Dining Out Can Be Healthy
• Choose lean chicken and fish
• Choose foods that are steamed, broiled,
roasted, poached, stir-fried or baked instead
of fried or sautéed
• Choose marinara pasta sauces instead of
creamy sauces
• Beware of high-fat salad dressings-
order dressing on the side
• Unlimited chips or bread…
a quick way to boost calorie intake

23. Dining Out Do’s and Don’ts
• Split the meal with a friend
• Order a take-out bag immediately and
put half away
• Ask your server how food is prepared
and modify if necessary
• Alcohol before dinner can increase
appetite
• Limit “add-ons” like chips and bread

24. Super Salad
Let’s build a healthy salad…
Includes vitamins, minerals, fiber,
antioxidants, protein and healthy fat

25. Fiber Can Be Your Friend
What’s so great about fiber?
• “Speeds things up”
• Binds cholesterol
• Helps you feel full
• Takes longer to digest
• Resists the “insulin surge”

26. Food and Mood
• Eating for reasons other than hunger can
sabotage your weight loss efforts
• Identify patterns by writing down when and
why you eat for reasons other than hunger
• A good rule of thumb = Eat when you are
hungry and stop when you are full.
Simple, right?

27. Adapted from ADA’s complete Food
Get Moving! & Nutrition Guide
Activity Calories burned per hour- Calories burned per hour-
120 lbs 170 lbs
Aerobics 300 420
Basketball 330 460
Bicycling (<10 mph) 220 310
Eating 80 115
Gardening 275 385
Hiking 330 460
Housework 135 190
Jogging 385 540
Mowing lawn 300 425
Skiing, cross country 440 615
Skiing, downhill 385 540
Sleeping 50 70
Soccer 385 540
Walking briskly 220 310
Weight training 165 230

28. Fad Diets
• “FAD”, defined by Webster’s 2nd college
edition: “A custom, style, etc. that many
people are interested in for a short time;
passing fashion; craze”
• Fad diets are not new- remember the no-fat
craze, the combination diets, the grapefruit
diet, the cabbage soup diet?
• Fad diets are not geared towards long-term
lifestyle changes that most people are willing
to stick with

29. The Latest Fads…

30. The Atkins Plan
Sources: http://atkins.com; New York Times, January 18, 2004
• 20-60 grams carb/day, depending on your
personal “Critical Carbohydrate Level for Losing”
• Emphasizes red meat, cheese and butter as
“foods you may eat liberally”
• Low/ no milk and grains
• Few fruits
• Missing key vegetables
• Low calorie

31. The Atkin’s Plan
Why it works
• Foods high in fat and protein promote satiety
• Eat fewer calories
What is right
• Reduce/ cut out refined sugars and empty
calories
What is wrong
• Miss out on key nutrients
• Boring!
• Heart and kidney health
• Once eating returns to normal, so will weight

32. Low-carb Marketing
• Over 600 new low-carb products introduced this year
• Sales may exceed $15 billion this year
• Low-carb products appeal to convenience eaters
• Problem: A calorie is still a calorie. Many dieters
consuming these products are claiming to have
stopped losing weight.
• Fact: Low-carb foods are not necessarily low calorie
foods. It is overeating calories that makes us gain
weight, not overeating carbohydrates.

33. Don’t be Fooled: Fad diets still up
to their old tricks
• “Carb-controlled” treats including breads, sweets
and bars
• Sound familiar? The early 90s were filled with
low/no-fat products including crackers, cookies
and diet bars- yet we overate these products and
wondered why we didn’t lose weight
• FACT: History repeats itself. Low-carb snacks,
wraps, cookies and bars are still packed with
calories despite their low “net carbs” – and we’re
overeating again

34. Fat-Free vs. Regular Calorie
Fat-Free or Reduced Calories Regular Calories
Fat
RF Peanut Butter, 2 T 187 Peanut butter 191
RF Choc. Chip 118 Choc. Chip cookies, 3 142
Cookies, 3
FF fig cookies, 2 102 Fig cookies, 2 111
FF Vanilla Frozen 100 Whole Milk Vanilla 104
Yogurt, ½ c Frozen Yogurt, ½ c
Light Vanilla Ice Cream, 111 Vanilla Ice Cream, ½ c 133
½c
FF Caramel Topping, 103 Homemade Caramel 103
2T Topping, 2T
LF Granola Cereal, ½ c 213 Granola Cereal, ½ c 138
LF Cereal Bar 130 Cereal Bar 140

35. South Beach Diet
What is says
• Relies on the Glycemic Index
What is right
• Encourages whole foods instead of refined
foods and foods high in sugar
What is wrong
• GI does not accurately assess the way
your body deals with meals

36. Trend or Fad?
• Fad Diets are successful because in the end,
you are eating fewer calories
• Does the eating plan make you happy or are
you constantly obsessed with food?
• The question is…Can you maintain this diet
for the rest of your life?

37. Weight Loss Supplements

38. Weight Loss Supplements
Not a safe alternative
• Not regulated by FDA!
• Affects each person differently
• Expensive
• Non-ephedra products can be just as
dangerous
Do you want to buy these for the rest of
your life?

39. A Weight Loss Plan
• Think in terms of a lifestyle change, not
short-term “diet”
• Set realistic goals
• Make gradual changes
• Each person is different
• Experiment to find what
works for you
• Expect to be successful!

40. What Works For You
• Calorie needs (Harris Benedict Equation)
1 kg = 2.2 lbs
2.54 cm = 1 in
BMR x activity factor
• Protein needs
0.8 – 1.0 grams/ kg body weight
• Exercise needs
Cardio + strength training

41. Meals vs. Grazing
Should I eat:
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• This is a personal preference and depends
on your schedule and what you consider a
“meal” and a “snack”
• Keep calorie needs in mind

42. Next…
• Get a journal- record progress, set-backs,
thoughts and feelings
• Try new recipes
• Take healthy snacks with you
• Try to eat at home more and eat out less
• If you do eat away from home, make
healthy choices- Don’t be afraid to
ask for modifications
• Eat slowly and savor mealtime
• Not sure if you are hungry?
Take a walk first

43. • Drink plenty of water
• If you like soda- drink diet
• You’re never to old to pack your lunch
• Don’t starve yourself…you’ll end up overeating later
• Let yourself indulge in your favorite foods…just
watch portion sizes
• Get an exercise buddy
• Do active things that you actually like!
• Curb late night eating
• Watch out for the Saturday night 6 pack
• Don’t be too hard on yourself
Indulge…but in moderation!

44. • Do it for you, not anyone else
• Focus on health benefits and the way you feel and
you won’t be disappointed
• Don’t get discouraged if you don’t see results
immediately- healthy weight loss takes time
• You may hit a plateau in your weight loss…this is
natural and you may have to reevaluate your plan
• Reward yourself with things other than food
Remember, eating is supposed to be FUN and
there is more to life than obsessing over food!

45. Healthy Snacks
• Air-popped or “light” popcorn
• Raw veggies and low-fat dip
• Baby carrots
• Fruit
• Pretzels
• PB & B sandwich
• Sliced turkey
• Dry cereal
• Hummus
• Yogurt
• Homemade smoothie
• Baked chips and salsa
• Latte with skim milk

46. A Healthy Eater
…respects the difference between carbohydrate
foods: nutrient-dense vs. nutrient-
poor/calorie-dense carbs
AND…
… respects the difference between fats:
saturated, trans-fat, mono and poly
unsaturated fats
AND…
…knows that in addition to choosing the right
foods most of the time, all foods can fit

47. A Healthy Eating Plan
1. Plant-based foods: FRUITS AND VEGGIES!
2. Beans and legumes
3. Whole-grains
4. Nuts and Seeds (including nut butters)
5. Lean Protein: Lean meats and tofu
6. Heart-healthy Fats: Oils, avocado, flax
7. Low-fat dairy or substitutes more often
8. Eat sparingly: Red meat, fatty meats, butter,
sweets, white flour, white rice
9. Do liberally: Exercise!

48. You have to do what is right
for you!