Enjoy your food, but eat less

Presenter name and affiliationDate of presentation

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Think about it . . .

What does “Enjoy Your Food” mean to you?

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“Enjoy your food” might mean:

Great taste

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“Enjoy your food” might mean:

Family time

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“Enjoy your food” might mean:

Holidays

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“Enjoy your food” might mean:

Being adventurous with food

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Why include: “but eat less”?

• Many Americans need to eat less and increase physical activity to improve their health.

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Obesity in the U.S.

• 10% children 2-5 years• 20% children 6-11 years• 18% adolescents 12-19 years• 34% adults

Source: Centers for Disease Control and Prevention http://www.cdc.gov/nchs/fastats/overwt.htm

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Goals for a healthier you

• Balance calorie intake and physical activity to maintain a healthy body weight.

• If you are obese, make lifestyle changes to improve calorie balance and avoid additional weight gain.

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Health benefits

• Move toward a healthier body weight

• Reduce risk of diabetes, high blood pressure, and heart disease

• Protect against some cancers

• Feel better and look better at any size!

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Enjoy your food, but eat less

• Find your daily calorie goal to see how much food to eat from each food group.

• Think before you eat.• Avoid oversized portions.• Use smaller plate, bowl,

and glass.• Stop eating when you are

satisfied, not full.

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Find your daily calorie goal

• USDA/CNPP’s SuperTracker https://www.choosemyplate.gov/SuperTracker/default.aspx

• Using MyPlate in Your Life worksheet http://fycs.ifas.ufl.edu/extension/hnfs/myplate

Find your daily calorie goalThis chart gives an estimate of calorie needs for specific age and gender groups. Calorie ranges are based on age and physical activity level.

CALORIES

Activity Level: Sedentary Moderate Active

FEMALES

19-30 years 1,800-2000 2,000-2,200 2,400

31-50 years 1,800 2,000 2,200

51-60 years 1,600 1,800 2,200

61+ years 1,600 1,800 2,000MALES

19-30 years 2,400-2,600 2,600-2,800 3,000

31-50 years 2,200-2,400 2,400-2,600 2,800-3,000

51-60 years 2,200 2,400 2,600-2,800

61-65 years 2,000 2,400 2,600

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Find the amount of food to eat each dayCalorie

level1600 1800 2000 2200

Fruits1½

cups 1½ cups 2 cups 2 cups

Vegetables 2 cups 2½ cups 2½ cups 3 cups

Grains 5 oz-eq 6 oz-eq 6 oz-eq 7 oz-eq

Protein Foods 5 oz-eq 5 oz-eq 5½ oz-

eq 6 oz-eq

Dairy 3 cups 3 cups 3 cups 3 cups

Oils 5 tsp 5½ tsp 6 tsp 6½ tsp

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Think before you eat

• Am I hungry or am I thirsty?• Am I bored?• When is my next meal and do

I need to eat now?• Am I making a healthy food

choice?• Is what I am about to eat

worth the calories?

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Avoid oversized portions

• Share an entrée or take half your entrée home for another meal.

• Never “super size” your meal.• Select an appetizer for your

entrée (if healthy choices are available).

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Use a smaller plate, bowl, and glass

• When buying dishes, look for smaller sized plates and bowls.

• If you have luncheon/salad plates, use them all the time.

• Use a tall thin glass when drinking caloric beverages.

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Stop eating when you are satisfied, not full

• Eat slowly!• Make mealtimes pleasant.• Be aware of what and how much you are eating. • Learn to recognize what

being “satisfied” and not full feels like.

• Remove your plate before you get full.

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Help your children enjoy food!

• Provide healthy and age-appropriate foods.

• Let children eat according to their hunger.

• Children need to eat enough to support normal growth and development.

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Goals for a healthier community

• Encourage healthy food choices and exercise opportunities at schools, workplaces, and community groups.

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Setting Goals

Write down at least two things that you will do differently this week to Enjoy your food, but eat less.

Tell a friend or family member what your goals are and ask for help staying on target!

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Are there any questions?

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Slide set developed by:

Linda B. Bobroff, Ph.D., RDProfessor and Extension Nutrition SpecialistDepartment of Family, Youth and Community SciencesUniversity of Florida

January 2012