1. Reliable Weight Control Programs Pennington Biomedical Research Center Division of Education

2. 20092 General features Provides recommendations that are safe and are supported by scientific evidence. Suggests receiving a physician’s approval prior to initiating the plan. Improves overall health and shows positive changes in lifestyle. A Diet Plan is sound if it:

3. 20093 Nutrition Meets nutritional needs. Includes a variety of foods Emphasizes low fat foods Includes adequate fluids ( 8 glasses a day  64 oz). A Diet Plan is sound if it:

4. 20094 Nutrition Encourages eating smaller portions of nutritious foods but minimizes hunger or fatigue. Doesn’t exclude entire classes of food items. Considers individual food preferences. A Diet Plan is sound if it:

5. 20095 Nutrition Includes reasonable amounts of fiber and complex carbohydrates. Reduces caloric intake to no lower than 1000 Kcal/d. At this level, one should consume fortified foods and/or take multi vitamin-mineral supplement. Recommends losing in the range of 1/2 to 2 pounds a week. A Diet Plan is sound if it:

6. 20096 Nutrition Avoids requiring special or costly supplements and foods Incorporates readily obtainable foods. Avoids making claims about the superiority of the plan or a particular food or supplement. Promotes reshaping food habits and lifestyle to maintain weight loss. A Diet Plan is sound if it:

7. 20097 Physical fitness Includes suggestions for altering sedentary behaviors. Encourages engaging in daily aerobic activities that last at least half an hour. Recommends physical activities that are safe and considers special health concerns. A Diet Plan is sound if it:

8. 20098 Social needs Provides practical suggestions for modifying food-related attitudes and behaviors Educates about the need to set realistic weight loss goals Includes techniques to monitor progress such as recording waist-hip circumferences, frequent weighing A Diet Plan is sound if it:

9. 20099 Social needs Builds positive self-esteem Provides strategies for coping with setbacks, difficult situations, and non-supportive people Offers opportunities for group support A Diet Plan is sound if it:

10. 200910 Avoid diets with the following components: Excludes groups of foods Grains, fruits, vegetables, dairy Uses a lot of testimonials Doesn’t allow mixing of food groups Doesn’t allow all types of foods at all meals Uses a lot of special ingredients Promises quick weight loss (more than 1-2 pounds a week) Promises to be a cure for various other ailments

11. 200911 Prior to Starting the Plan He or she has existing health problems, such as heart disease or hypertension He or she plans to lose weight as quickly as possible He or she is over 40 years of age for men or 50 years of age for women and plans to perform substantially increased physical activity If any of the following are true, the individual should seek advice from a physician

12. 200912 References http://www.essentialnutrition.org/lowcarb.php Wardlaw G, Kessel M. Perspectives in Nutrition. 5 th ed. 2002 http://www.google.com

13. 200913 Pennington Biomedical Research Center Division of Education Heli Roy, PhD, RD Outreach Coordinator Phillip Brantley, PhD, Director, Division of Education Claude Bouchard, PhD Director, Pennington Biomedical Research Center Beth Kalicki Edited: October 2009

14. 200914 About Our Company… The Pennington Biomedical Research Center is a world-renowned nutrition research center. Mission: To promote healthier lives through research and education in nutrition and preventive medicine. The Pennington Center has several research areas, including: Clinical Obesity Research Experimental Obesity Functional Foods Health and Performance Enhancement Nutrition and Chronic Diseases Nutrition and the Brain Dementia, Alzheimer’s and healthy aging Diet, exercise, weight loss and weight loss maintenance The research fostered in these areas can have a profound impact on healthy living and on the prevention of common chronic diseases, such as heart disease, cancer, diabetes, hypertension and osteoporosis. The Division of Education provides education and information to the scientific community and the public about research findings, training programs and research areas, and coordinates educational events for the public on various health issues. We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the Pennington Center in Baton Rouge, Louisiana. If you would like to take part, visit the clinical trials web page at www.pbrc.edu or call (225) 763-3000.