Every Calorie Counts In Maintaining a Healthy Weight
Research Studies report • 33% of Americans are overweight or obese • Obesity related deaths climbed to over 300,000 per year; 2nd only to tobacco related deaths • Consuming convenient, prepackaged and fast foods loaded with fat, sodium, sugar and calories too often may be linked to some of our obesity • Not sitting down with our families to eat slowly and enjoy our meals is harming our bodies and hurting our health We can change that!
With this program, you will learn more about • Why Diets Don’t Work • Portion Control • Understanding Food Labels • Super Foods
A Calorie is a calorie, is a calorie, is a …. • Calories In = Calories Out –> Same Weight • Calories In < Calories Out –>Lose Weight • If we eat fewer calories than we burn, we will lose weight • Calories In > Calories Out –> Gain Weight • If we eat more calories than we burn, we will gain weight
Calories and weight loss…. • 1 pound of body fat = 3,500 calories • To lose 1 pound a week, you need to eat 500 calories less each day • Or add enough exercise to burn an extra 500 calories each day • Or combine them both, by walking 30-45 minutes each day (burning approximately 250 calories) and eating 250 calories less each day
According to the USDA Food Guide Pyramid, Calories do add up…. • Just an extra 100 calories per day = 10 pound weight gain in a year HOWEVER, • Eating 100 calories less per day = 10 pound weight loss in a year
Portion Distortion In the last 50 years we’ve seen ….. • Plates • Drinks • Cup Holders • Servings • Ourselves ……..ALL GET LARGER!
Studies also indicate… • Even when we cook at home, we now tend to serve ourselves larger portions comparable to what we receive in a restaurant • Feeling like we need to “clean our plate” before dessert, finish leftovers and not waste any food compounds our larger servings
Compare these popular foods and how big they have gotten……Plain Bagel
Be Portion Friendly • Switch the candy dish for a fruit bowl • Avoid “super sized” items – more isn’t always better! • Make “single serve” snacks from larger packages • Don’t buy tempting foods for your home or office…..It is not as easy to binge on oranges as it is a box of cookies
Be Portion Friendly • Check serving sizes on labels • Don’t eat from the package– measure out a serving • Measure your servings –soon it will be easy to “eyeball” correctly • Purchase healthy foods and snacks…. • You may have heard that healthier foods are expensive, but remember, so is medication for health problems! • Look for sales on produce and check your local farmer’s market for deals on fresh veggies and fruit! • Slow down and ENJOY each bite
What’s a Serving???? • Standardized recommendations • Remember, if you eat more than the serving size you will need to add more for calories, fat, sodium, sugar, etc…
What’s a Serving???? • Help to control your portion, by measuring out food and putting the rest away • Account for what you actually eat • Do the MATH for correct caloric intake
SPECIAL SUPERFOODS • POTASSIUM rich • Packed with ANTIOXIDANTS • OMEGA -3 FATTY ACIDS • ANTIOXIDANT POWER
MORE SUPERFOODS • High FIBER • Magnesium, Potassium and Vit E • More ANTIOXIDANT power • Choose whole foods, variety of fruits and vegetables and use careful preparation and many foods become SUPERFOODS!
Family Matters • Serve children portions for their size • Children do not need an “adult size” portion • Stock up on nutrient dense food • Know what your kids are eating at school • Whether you pack lunch or eat at school, talk to your children about a well-balanced meal
Family Matters • Make sweets a treat • Ditch the drive-through, and get your kids to help with meal preparation • Decrease “screen time” • Model healthy eating and help children make choices for healthy eating • Shake it! Get moving and get active with your kids!
If you make EVERY CALORIE COUNT….. ….. you can easily make the changes necessary to take greater control of your health!
THANK YOU! Be sure to visit our websitewww.commonhealth.virginia.gov for more information.