W EIGHT L OSS N UTRITION By Brittany Kemper

G ETTING S TARTED Weight loss will happen when the amount of calories you consume is less than the amount of calories you burn Find your daily caloric intake Keep your calorie limit in mind while eating and drinking Compare your options of food and drink to your calorie limit and choose the best option Check the nutrition facts label to make healthier choices Eat the Right Amount of Calories for You

W HAT ARE CALORIES ? Calories are the measurement of the amount of energy food contains Fat, Carbohydrates, Protein, and Alcohol are all measured in calories Your body needs calories from food to fuel your body By consuming more calories than your body needs will result in weight gain Eat the Right Amount of Calories for You

P ORTION S IZES Smaller portion sizes can help result in losing weight and keeping it off Its easy to underestimate a serving size since serving sizes have increased over time Measuring out servings into bowls and cups can help give you a better idea of how much you are eating Focus on Foods You Need 1 Serving 20 Years ago 140 Calories 1 Serving Today 350 Calories

B ALANCE O UT YOUR MEAL

C HOOSING FOODS Foods should come from the 5 main food groups Focus on eating vegetables, fruits, whole grains, low-fat dairy products, and lean proteins Aim for foods with low amounts of solid fats and low added sugars Choose meats that are grilled and skinless as opposed to anything breaded or fried Focus on Foods You Need

B EVERAGES Choose water to drink over sugary options Pop and Sports Drinks usually have a lot of added sugar Drink 100% Juice This can make up to half of your fruit or vegetable serving each day Children can have ½ to 1 Cup, and adults can have up to 1 Cup 1% or Skim Milk Offers the same nutrients as whole milk, but less calories USDA

G RAINS Two Types of Grains Whole Grains Contain Entire Grain Kernel Refined Grains “Foods labeled as “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not 100% whole-grain products, and may not contain any whole grain.” Choose Products with Whole Grains Listed Buckwheat Brown Rice Oatmeal Whole Oats USDA

F RUITS AND V EGETABLES Eating fruits and vegetables provides major health benefits Fruits and vegetables are low in fat, sodium and calories and does not contain any cholesterol Fruits and vegetables can be fresh, frozen, canned or dried Both make for great snacks to take on the go USDA

P ROTEIN Protein can come from plants and animals Some people get too much protein Most people should eat 5-7 ounces per day Choose lean cuts or meats naturally low in fat Beans, peas, soy products, nuts and seeds are low in saturated fat and high in fiber Try eating a variety of protein Seafood Soy Products Eggs Nuts and Seeds USDA

D AIRY Dairy provides calcium, vitamin D, potassium, and protein Aim for low-fat or fat free to help cut calories and saturated fat Watch out for added sugars in flavored milks, yogurts and puddings Try eating fat-free or low-fat milk or yogurt over cheese Milk and yogurt contain more potassium and have less sodium than most cheese Almost all milk and yogurts are fortified with vitamin D USDA

W ORKS C ITED Eat the Right Amount of Calories for You. (n.d.). Retrieved March 18, 2013, from Weight Management: calories/weight-management/better-choices/amount- calories.html Focus on Foods You Need. (n.d.). Retrieved March 18, 2013, from Weight Management: calories/weight-management/better-choices/foods-you- need.html USDA. (2012, May). Retrieved March 22, 2013, from ChooseMyPlate.Gov: groups/downloads/TenTips