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1
Weight Loss Without Chronic Hunger
2
The Right “Diet” Strategies Will:
• Allow you to lose weight slowly
• Allow you to keep it off long term
• Improve your overall health
• Not leave you chronically hungry
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What You Will Learn Today:Brief Introduction About Calorie DensityEat More Nutrient-Rich CarbsReduce or Eliminate Refined CarbsDon’t Drink Your CaloriesSwitch to Non-fat DairyThink LEAN ProteinUse Fats & Oils SparinglyPutting It All Together…
4
Quick Quiz: Do You Know?To eat fewer calories without feeling starved,
you need to eat: (select the best choice) 1. Foods high in fiber and low in calorie density
2. Expensive diet foods
3. Foods that are high in protein and fat
5
Quick Quiz: Do You Know?To eat fewer calories without feeling starved,
you need to eat: (select the best choice) 1. Foods high in fiber and low in calorie
density
2. Expensive diet foods
3. Foods that are high in protein and fat
6
Where Is Fiber Found?• Fiber is found in plant foods such as
grains, vegetables, fruits, nuts and beans/legumes
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What Is Calorie Density?• By low in calorie density, we mean foods
that are relatively low in calories for the volume of food they supply.
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Quick Quiz: Do You Know?• How many oranges would you have to eat
to equal the calories in one Snicker’s Bar?
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Quick Quiz – Do You Know?• How many oranges would you have to eat
to equal the calories in one Snicker’s Bar?
• Snickers Bar = 280 calories
• Orange = 61 calories
• (Answer: Roughly 4.5 oranges!!)
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Examples And Tips
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Eat More Nutrient Rich High-Carbohydrate Foods
• Raw and cooked vegetables• Salads
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Eat More Nutrient Rich High-Carbohydrate Foods
Fresh fruit
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Eat More Nutrient Rich High-Carbohydrate Foods
Baked potatoes and sweet potatoes are easy to prepare.
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Eat More Nutrient Rich High-Carbohydrate Foods
• Whole grain products, such as brown rice, oatmeal, barley, whole wheat pasta and whole wheat cereal are very good choices
• These are higher in fiber and more filling
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Eat Fewer High Carbohydrate Foods With High Calorie Density
• Bread is more calorie dense than brown rice, oats, barley and potatoes
• Dried fruits are more calorie dense than fresh fruits• While these are nutritious, they should not be the
bulk of your meals
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Cut Back on High Carbohydrate Foods That Are Low in Fiber
Processed foods that contain little or no fiber are notas filling as their unprocessed counterparts.
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Reduce or Eliminate Highly-refined Carbohydrate Foods
These foods contain little fiber and are high in caloriedensity even though some might be low in fat.
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Reduce or Eliminate Highly-refined Carbohydrate Foods
Did you know that white flour has roughly the same calorie density as sugar?
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Reduce or Eliminate High-Sugar Foods
Sugar-rich foods are usually high in calorie densityand low in satiety value.
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Don’t Drink Your Calories
Research indicates that liquid calories have a low satiety value, so they don’t fill you up.
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Switch to Nonfat Dairy
Skim dairy products are lower in fat and calories
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Substitute Lean Protein in Place of High-Fat Protein
Try to include beans in your meals a few times a week.
Choose fish, shellfish and white meat poultry without skin in place of fatty red meats and processed meats like sausages and hot dogs.
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Use Fats & Oils Sparingly
Image copyright PhotoDisc.com
Refined fats and oils have the highest calorie density and lowest satiety value of all foods. Use these sparingly.
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Reduce Your Use of Sugar
Use non-caloric sweeteners in place of sugar, e.g. Equal, Sunnette, Sweet One, Splenda, etc.
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Putting It All Together…Meal Ideas
Serve cooked oatmeal with skim milk and berries for breakfast; add a fresh orange.
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Putting It All Together…Meal Ideas
Try a baked yam with cinnamon for a morning snack. You can bake it and take it with you or prepare it in the office microwave oven.
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Putting It All Together…Meal Ideas
Enjoy tuna salad for lunch.
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Putting It All Together…Meal Ideas
Fresh veggies make a crisp mid-afternoon snack.
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Putting It All Together…Meal Ideas
Whole wheat spaghetti with black bean sauceserved with a salad makes a healthy dinner.
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Putting It All Together…Meal Ideas
Yogurt Peach Parfait tastes great for dessert.
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And Finally… Don’t Forget Exercise
• Walking or jogging 3-5 miles a day is optimal
• Consistency is the key
• Start with what you can do comfortably and build up to the optimal amount
• Aerobic and weight/bearing exercise are both important for weight loss
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Success:
Research has shown that most people who lose 30 or more pounds and keep it off long-term:
• Consume a high-fiber, low-fat diet
• Exercise regularly
• Are consistent with lifestyle habits
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ReviewBrief Introduction About Calorie DensityEat More Nutrient-Rich CarbsReduce or Eliminate Refined CarbsDon’t Drink Your CaloriesSwitch to Non-fat DairyThink LEAN ProteinUse Fats & Oils SparinglyPutting It All Together…
34
Consult your physician before exercising if you have been sedentary for a long time or before changing a medically prescribed diet. Otherwise, start walking today!!