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Eating Well for Weight Loss
Common Excuses for Weight Loss
I don’t have time
I have too many other priorities
I don’t feel good
I’m too out of shape
I’m too tired
I can’t afford fitness equipment
I can’t afford to eat healthy
I hate exercise
I’ll start tomorrow
I can’t get motivated
I don’t know anything about nutrition
I don’t know where to start
FACTORS CONTRIBUTING TO WEIGHT LOSS
Food (80%)
Physical Activity(10%)
Genetics (10%)
Begin to Eat Intuitively
Legalize all foods – make peace with food.
Listen to your hunger.
Eat the majority of the time when you are physically hungry.
Stop when you are comfortable - not stuffed.
Hunger Scale
1 2 3 4 5Starving Hunger
Pangs
Solid
Hunger
Full Stuffed
Listen to your body and decide which level fits best.
Try to keep your hunger level between level 2 and 3.
Red area = DANGER ZONE
TIPThink of what you would like
to eat when you are at a 3.
How Do I Get Started?
Plan Your Meals & Keep a Food Log - Thinking ahead is key to healthy eating.
Make Time!- Use time management to fit physical activity into your daily routine
Get Active - Vary your routine can help avoid exercise boredom. - Join a gym or find a workout partner.
Make a Healthy Plate
Aim for Balance
Carbohydrates
• Found in grains, fruits, vegetables and dairy
• Aim for a diet full of complex carbohydrates!
Benefits:
Energy
The health advantages of fiber
Aim for Balance
Protein
Strengthens blood
Builds and maintains muscle and body structure
Builds immune system
Sources: meat, fish, poultry, dried beans (including soy) or lentils, cheese, nuts and seeds
Aim for Balance
Fat
Energy
Satiety (feeling of fullness)
Adds flavor to food
Major component of neurons of the brain
Smart Snacks
Plan ahead for snack that includes protein and/or fiber.
Try these simple smart snacks to pack!
Protein Source Fiber Source
1 oz. cheese stick 6-10 whole grain crackers
½ cup edamame 2 clementines
6 oz. Greek yogurt 2/3 cup berries
1 oz. nuts 1 small apple
1 tbsp. peanut butter 1 slice whole-grain toast
1 cup milk 1 Kashi whole-grain cookie
What to Eat?
Choose foods from all food groups.
1. Think protein and fiber! Protein and vegetable sources
Protein Vegetable Fruit Grain Other
3 oz. chicken breast
2 cups leafy greens
½ cup mandarin oranges
1 whole wheat roll
2 tbsp. salad dressing
½ cup cooked black beans
1 cup chopped lettuce -
½ cup chopped tomatoes
½ frozenbanana
blended with ½ cup frozen
berries
1 whole wheat tortilla
½ mediumavocado
Eat Every Couple of Hours
Boosts metabolism and keeps it running high.
Prevents overconsumption of food.
Choose healthy snacks. Think protein & fiber!
Helps get all your needed nutrients.
Putting It All Together
Breakfast
Lunch
A.M. Snack
P.M. Snack
DinnerSpinach Salad with Salmon & Berries
Green Protein Smoothie
Fiesta Soup Meal
Greek Yogurt & Berries
Herbed Omelet Wrap
Recipes
Try this yummy dressing!
Recipes
+ + +
Recipes
Recipes
Recipes
Make a Shopping List
What Can A Hy-Vee Dietitian Do For You?
NewslettersWeekly Menu Ideas
Lifestyle & Weight Management Program
• Shopping Tours• Individual Nutrition Consultations• Community Presentations• Cooking Classes• Wellness Workshops• Kids’s Events
Health Screenings• Cholesterol• blood pressure • blood sugar • body fat • body mass index
Questions?
Prize Opportunity