Enjoy your food, but eat less Presenter name and affiliation Date of presentation Introduce yourself and the topic.

Think about it . . . What does “Enjoy Your Food” mean to you?

“Enjoy your food” might mean: Great taste

“Enjoy your food” might mean: Family time

“Enjoy your food” might mean: Holidays

“Enjoy your food” might mean: Being adventurous with food

Why include: “but eat less”? Many Americans need to eat less and increase physical activity to improve their health.

Obesity in the U.S. 10% children 2-5 years 20% children 6-11 years 18% adolescents 12-19 years 34% adults Source: Centers for Disease Control and Prevention http://www.cdc.gov/nchs/fastats/overwt.htm

Goals for a healthier you Balance calorie intake and physical activity to maintain a healthy body weight. If you are obese, make lifestyle changes to improve calorie balance and avoid additional weight gain.

Health benefits Move toward a healthier body weight Reduce risk of diabetes, high blood pressure, and heart disease Protect against some cancers Feel better and look better at any size!

Enjoy your food, but eat less Find your daily calorie goal to see how much food to eat from each food group. Think before you eat. Avoid oversized portions. Use smaller plate, bowl, and glass. Stop eating when you are satisfied, not full.

Find your daily calorie goal USDA/CNPP’s SuperTracker https://www.choosemyplate.gov/SuperTracker/default.aspx Using MyPlate in Your Life worksheet http://fycs.ifas.ufl.edu/extension/hnfs/myplate

Find your daily calorie goal This chart gives an estimate of calorie needs for specific age and gender groups. Calorie ranges are based on age and physical activity level. CALORIES Activity Level: Sedentary Moderate Active FEMALES 19-30 years 1,800-2000 2,000-2,200 2,400 31-50 years 1,800 2,000 2,200 51-60 years 1,600 61+ years MALES 2,400-2,600 2,600-2,800 3,000 2,200-2,400 2,800-3,000 61-65 years 2,600

Find the amount of food to eat each day Calorie level 1600 1800 2000 2200 Fruits 1½ cups 2 cups Vegetables 2½ cups 3 cups Grains 5 oz-eq 6 oz-eq 7 oz-eq Protein Foods 5½ oz-eq Dairy Oils 5 tsp 5½ tsp 6 tsp 6½ tsp

Think before you eat Am I hungry or am I thirsty? Am I bored? When is my next meal and do I need to eat now? Am I making a healthy food choice? Is what I am about to eat worth the calories?

Avoid oversized portions Share an entrée or take half your entrée home for another meal. Never “super size” your meal. Select an appetizer for your entrée (if healthy choices are available).

Use a smaller plate, bowl, and glass When buying dishes, look for smaller sized plates and bowls. If you have luncheon/salad plates, use them all the time. Use a tall thin glass when drinking caloric beverages.

Stop eating when you are satisfied, not full Eat slowly! Make mealtimes pleasant. Be aware of what and how much you are eating. Learn to recognize what being “satisfied” and not full feels like. Remove your plate before you get full.

Help your children enjoy food! Provide healthy and age-appropriate foods. Let children eat according to their hunger. Children need to eat enough to support normal growth and development.

Goals for a healthier community Encourage healthy food choices and exercise opportunities at schools, workplaces, and community groups.

Setting Goals Write down at least two things that you will do differently this week to Enjoy your food, but eat less. Tell a friend or family member what your goals are and ask for help staying on target!

Are there any questions? 24

Slide set developed by: Linda B. Bobroff, Ph.D., RD Professor and Extension Nutrition Specialist Department of Family, Youth and Community Sciences University of Florida January 2012