1. Weight Management Tips • “Graze” instead of gorge • SLOW DOWN – chew and enjoy • Eat majority of calories earlier in the day! • Breakfast like a king, lunch like a prince and dinner like a pauper • Substitute quality foods for “junk” foods • Put the “breaks” on second helpings and “BIG” serving sizes/portions • Eat on smaller plates and with a teaspoon not tablespoon • Eat “cheap” – split meals & get “to go”

2. Make simple, practical adjustments one meal or snack habit at a time • Take chips, crackers, nuts etc. out of the container and into a small bowl • Be an artist! Eat colorful!  • Do NOT eat standing or while doing other things • Become “blind” and “deaf” to food traps • Brush your teeth as soon after eating as possible! • Limit the sweet tea, sodas, lattes & alcohol • DRINK WATER!!!! • SLEEP! Lack of sleep stimulates hunger!

3. Key Points to Remember: Calories are the measureable energy source in all foods/drinks. • Fat= 9 calories per gram • Protein = 4 calories per gram • Carbohydrates = 4 calories per gram • Alcohol is NOT a nutrient but = 7 calories per gram To lose 1 pound you have to burn 3,500 calories. Limit your intake by 250 calories a day and lose 1 pound in two weeks or exercise to burn 250 extra calories a day!

4. UWG Food Court • Fresh Fruit available • Side garden salads – small & large • Caesar salad • Dressing packet calories: • Thousand Island – 190 • Italian – 100 • Light Ranch – 60 • Raspberry Vinaigrette – 45

5. More from Food Court: • Chip Calories: • Fritos – 320 • Ranch Doritos – 260 • Sour Cream & Onion – 240 • Regular Potato Chips – 130 • Smart Foods Chips – 110 Candy Example • Peanut M&Ms large size – 240 • Regular M&Ms large size – 220 • F’Real Shakes • Shakes varied from 560-620 • Smoothie – 260 • Lattes – no nutrition label?

6. What about your favorite fast food stops? • My Fitness Pal – a great site! • http://www.myfitnesspal.com/food/search • Choose My Plate - http://www.choosemyplate.gov/ • Fast Food Facts – www.fastfoodfacts.com • Self Nutrition Data - http://nutritiondata.self.com/tools/calories-burned Check out your typical food choices! What are some “better” choices?

7. The BALANCING Act • Calories In need to = Calories Burned or the result is unwanted FAT!  • You don’t have to be a rocket scientist to get this . . . You simply have to MOVE! • The more you move and the more muscle you gain . . . The more calories you burn . . . Even when sitting! • Just Do It!