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Eat Right for Success!

Eat Right for Success!. Eat Regular Meals. You cannot go without fuel. Eat breakfast. Perform better at school or work More likely to have healthy weight A good breakfast has protein and fiber Milk, whole grain cereal and fruit Breakfast bar with 10 or more grams protein

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Eat Right for Success!

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  1. Eat Right for Success!

  2. Eat Regular Meals • You cannot go without fuel. • Eat breakfast. • Perform better at school or work • More likely to have healthy weight • A good breakfast has protein and fiber • Milk, whole grain cereal and fruit • Breakfast bar with 10 or more grams protein • Meal replacement drink • Eat 4 to 6 meals and snacks per day

  3. Obesity Trends* Among U.S. AdultsBRFSS,1990, 1998, 2006 (*BMI 30, or about 30 lbs. overweight for 5’4” person) 1990 1998 2006 No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

  4. Assessment of Height and Weight • What is your ideal body weight? • Males: 106 lbs. (for the first 5 ft) + 6 lbs. for each inch over 5 ft. ± 10% for frame • Females: 100 lbs. (for the first 5 ft) + 5 lbs. for each inch over 5 ft. ± 10% for frame • What is your Body Mass Index? • [weight in lbs/(height in inches x height in inches)] X 703

  5. How many calories should you eat? • MAINTAIN:  11 to 16 kcal/pound • LOSE: 8 to 12 kcal/pound • GAIN:  17 or more kcal/pound • Strength training helps in gaining weight

  6. How much Protein? • Normal good health: 0.8 to 1 g per kg • Translates to 0.4 - 0.5 g per lb • Practice: wt in lbs divided by 2 • 150 lbs/2 = 75 g protein per day • Lifting weights to build body • Up to double the amount (1.5 best) • What you really need are adequate calories from healthy foods • Drink plenty of fluids.

  7. Where do you get protein? • High biologic value (complete) • Contains all the essential amino acids • Meat, chicken, fish: 6-7 g per oz cooked • Egg: 6 g each • Soy: 1 oz soy burger or 4 oz soy milk: 6 g • Also good sources of incomplete protein • Legumes (dry beans) ½ cup = 6-7 g protein • Nuts: 12 almonds (1 oz) = 6 g protein 170 cal • Small amounts protein incomplete protein • Cereals (rice, pasta, bread, etc.) • Vegetables

  8. Fluid • All liquids count (not just water) • Some foods are very high in water • Vegetables • Fruit • How much do you need? • About ½ oz per lb per day • 150 lbs = 75 oz/8 oz per cup = 9 cups • More if sweating

  9. Lets Have Some Fun!

  10. For more information about Nutrition on the OU Campus • Make an appointment in the Clinic at Goddard • 325-4441 • Email your question to • dietitian@ou.edu

  11. Information at OU Health Services (Goddard Health Center) • 620 Elm • 6 physicians and 2 physician associates • Lab –walk in cholesterol check $10 • February and September • Appointments—325-4441 • Information—325-4611

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