Weight Management Workshop

Nutrition Lecture #1Calculating Calories, Planning Meals, and Tracking Intake

By: Ashley Jones and Karman MeyerVanderbilt University Medical Center Dietetic Interns, ’09-’10

Thursday, June 3, 2010

Myth Busters!

T/F – Eating a late dinner causes more of the calories in your meal to be stored as fat.

T/F – Carbohydrates turn to fat in your body, so you should keep the level as low as possible.

T/F – Organic and all natural foods will help to speed up my weight loss.

T/F – In order to burn fat, all fat should be cut out from the diet.


Myth Busters!

T/F – Eating a late dinner causes more of the calories in your meal to be stored as fat.

A calorie is a calorie no matter when you eat it!

T/F – Carbohydrates turn to fat in your body, so you should keep the level as low as possible.

Excess levels of carbs, fat, and protein are all stored as fat in they body, but adequate amounts are needed in the body.

T/F – Organic and all natural foods will help to speed up my weight loss.

Organic and natural foods have the same nutrient composition as conventional foods.

T/F – In order to burn fat, all fat should be cut out from the diet.

Fat is an essential nutrient that is needed for brain function, cell growth, etc.


Learning Objectives

List one reason why maintaining a healthy weight is important

State how many calories are in 1 pound of fat

Name the three macronutrients

List one resource for tracking your intake


Road Map

Why Worry About Weight?

Energy Balance--Calories In and Calories Out

Calculating Needs

Nutrition 101

Meal Planning

Tracking Your Intake


Why Worry About Weight?

High Blood Pressure

Diabetes

Personal Reasons (energy level, fitting into clothes, appearance, etc.)

Other Reasons?


Where Are Your Trouble Spots?



Night Snacking?



Night Snacking?

Eating Out?



Night Snacking?Mindless Eating?

Eating Out?




Eating Out?

Portion Sizes?




Eating Out?

Portion Sizes?

High Fat Foods?




Eating Out?

Sweet Tooth?Portion Sizes?

High Fat Foods?




Eating Out?


High Fat Foods?

Weekend Eating?




Eating Out?

Fast Foods?


High Fat Foods?

Weekend Eating?


Energy Balance

Energy balance describes balancing the calories you take in through food with the calories you “put out” through exercise

To gain weight: calories in greater than calories out

To maintain weight: calories in equal to calories out

To LOSE weight: calories in less than calories out

YOU can decide how you to balance your calories--how many calories to intake and output


Energy Balance

You would have to walk for 150 minutes to burn off the 540 calories in 1 Big Mac

It’s all about BALANCING calories in and calories out


Energy Balance

1 pound of fat = 3500 calories

3500 calories = 500 calorie reduction/day

To lose 1-2 pounds/week recommend cutting calories and increasing exercise to equal a decrease of 500 to 1000 calories


Calculating Needs

Energy needs are VERY individualized

Dependent on your height, weight, age, gender, amount of lean muscle mass, activity factor, etc.

verses

~10,000 calories/day ~2,200 calories/day


Calculating Needs

Multiple ways to calculate calorie needs

For weight loss it is best to subtract calories from your average calorie intake

HOMEWORK!

Keep 3-day diary or log of ALL foods and beverages consumed

Average all 3 days together

Subtract 500 calories from average for weight loss


Calculating Needs

Example

Intake of 2200, 2400, and 2100 calories over 3 days

Average of 3 days = 2200 calories/day

2200 calories- 500 calories (for weight loss) = 1700 calories/day

Note: Take into consideration amount of physical activity per day...if plan to greatly change physical activity subtract 250-300 calories instead


Nutrition 101

Carbohydrates

Fuel for cells--main energy source

Four calories per gram

Choose fiber rich whole grains...aim to make 1/2 your grains whole

Oatmeal, whole-wheat breads and pastas, brown rice, popcorn (low fat!), etc.


Nutrition 101Protein

Lean muscle and red blood cell production

Provides iron and other vitamins and minerals

Four calories per gram

Choose lean sources over high fat sources

Fish, poultry, pork, lean meats, beans, etc.


Nutrition 101Fat

Needed for production of certain cells and hormones

Aids in absorption of vitamins A,D,E, & K

Nine calories per gram

Choose mono- and polyunsatured sources

Olive oil, canola oil, salmon, peanut butter, flaxseed, etc.


Meal PlanningKeep meals between the following calorie ranges

Breakfast

300-400 calories

Lunch

400-500 calories

Dinner

400-500 calories

Snacks

Less than 200 calories


Meal PlanningBreakfast Ideas

• 1 cup Oatmeal topped with chopped nuts and/or dried fruit

• 1 cup yogurt parfait with fruit and granola

• 1 scrambled egg with toast and fruit

• 2 Tbsp. peanut butter and 1 banana on whole-wheat toast

• Canadian bacon and 1 scrambled egg white on whole-wheat English muffin


Meal Planning

• 3 oz. grilled chicken with tomatoes, asparagus, and ½ cup spaghetti

• 3 oz. baked tilapia with sauteed sugar snap peas and whole-wheat dinner roll

• 3 oz. lean-ground turkey burger on whole-wheat bun with lettuce, tomato, and light mayonnaise

• Grilled shrimp kabob with peppers, onions, and pineapple served with mixed green salad

Lunch/Dinner Ideas


Meal Planning

The key to successful, healthy meals is starting with a plan for the week

Plan a list of meals for the week

Make a list of all items needed for the meals that week

Go to the store and purchase only the items on the list

Prevents impulse purchases, which are usually unhealthy foods



A six-month study involving 1,700 participants trying to lose weight found that the most successful weight-loss method was keeping a food journal

Individuals who kept a food journal for 6-7 days a week lost twice as much weight as those who did not keep a record of foods they ate



MyPyramid.gov

MyPyramid Plan

MyPyramid Tracker

Menu Planner


Setting GoalsMake a SMART goal for the week:

Specific

Measurable

Attainable

Realistic

Time Sensitive

Example: I will eat 2 servings of vegetables every day this week


Learning Objectives

List one reason why maintaining a healthy weight is important

State how many calories are in 1 pound of fat

Name the three macronutrients

List one resource for tracking your intake


Questions?


Entertainment & Humor

Weight Management Workshop