Eat To Lose Weight Session 2 Sacred Heart Wellness Series Beth McKinney, MSEd, RD, CHES

Why I want to lose weight Health Reasons Back Pain Appearance, fitting into clothes Feel good Reduce body fat/gain muscle What you already know about yourself Emotional eater, overeat in evening Need more motivation and support Have been changing relationship with food

Checking in: Monitoring When I kept track of my intake I discovered…

Nutrition Calories come from….

85 Calories 6.5 ounces How many calories are in today’s portion? 20 Years AgoToday Soda

85 Calories 6.5 ounces 250 calories 20 ounces 20 Years AgoToday Soda

Calorie Difference: 165 Calories

The Food Groups Milk, Yogurt, Cheese Meat, Poultry, Fish, Dry Beans, Eggs, Nuts Vegetable Fruit Bread, Cereal, Rice, Pasta Others

Milk/Dairy 2-3 servings Milk, ice cream, pudding, cheese 8oz. Milk provides 300mg calcium What else is in milk? Protein Carbohydrates Fat A, D, riboflavin, phosphorus

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts 2-3 servings, 2-3 ounces per serving 2 eggs 1-2 Tbs. Peanut butter 1/2 cup cooked beans 3 ounces tofu Protein, fat, iron, thiamin

100% Vegetable juice Raw Cooked Fresh Frozen Canned Dried/dehydrated Whole Cut-up Mashed Dark Green Orange Vegetables Dry Beans and Peas Starchy Vegetables

Vegetables 3-5 servings - approx. 1/2 cup low in calories, some protein, lots of vitamins and minerals Vitamin A, C, fiber Some veggies are high in carbohydrates

Fruit 2-4 servings, 1/2 cup 1/4 cup dried fruit 3/4 cup fruit juice Carbohydrates (sugars) Fiber

Whole-wheat flour Bulgur (cracked wheat) Oatmeal Brown rice White flour Cornmeal White bread White rice Wheat Rice Oats Barley Bread Pasta Breakfast cereals Flour tortillas Corn tortillas Grits

Grain 6-11 servings, 1/2 cup Carbohydrates, protein, sometimes fat Fiber, iron, thiamin, folate Some people tend to eat a lot of wheat

Others Cookies Beverages Chips, popcorn Condiments These foods have a low nutrient density

What about fiber? Soluble Insoluble

Sources of Soluble and Insoluble Soluble Fiber Oatmeal, oatbran Nuts and seeds Legumes Beans Dried peas Lentils Apples Pears Strawberries Blueberries Insoluble Fiber Whole wheat bread Barley Couscous Brown rice Bulgur Whole grain cereals Wheat bran Seeds Carrots, cucumbers, zucchini, celery, tomatoes

Rate your plate Half of your plate is fruits and vegetables One-Quarter of your plate is grains. One-Quarter of your plate is meat or protein alternative.

The perfect plate

How would you rate this plate?

55 Calories 1.5 inch diameter How many calories are in today’s cookie? 20 Years AgoToday Cookies

55 Calories 1.5 inch diameter 20 Years AgoToday Cookies 275 Calories 3.5 inch diameter

Cookies Calorie Difference: 220 calories

Spaghetti and Meatballs 500 calories 1 cup spaghetti with sauce and 3 small meatballs How many calories are in today’s plate of pasta? 20 Years AgoToday

Spaghetti and Meatballs 1025 calories 2 cup spaghetti with sauce and 3 large meatballs 20 Years AgoToday 500 calories 1 cup spaghetti with sauce and 3 small meatballs

Spaghetti and Meatballs Calorie Difference: 525 calories

How Visibility and Convenience Influence Candy Consumption The farther you have to walk the less you eat. College administrative assistants ate twice as many chocolate kisses (9 versus 4) when these kisses were placed on their desk than when they were placed 6 feet away. They were also more likely to lose track of how many they had eaten. - Research by Brian Wansink, Cornell

Thoughts? Where is your thinking now? Questions?