Session 2: Maintain a Healthy Weight: The Energy Balance Equation

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Session 2 Maintain a Healthy Weight The
Energy Balance Equation
Session 2 Maintain a Healthy Weight The
Energy Balance Equation
Chapter 5 Parent Program Training
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Overview of Session 2

• Energy Balance
• Portion size
• Amount of physical activity
• Body Mass Index (BMI)

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Try Tips to Eat Well Move More

• Encourage parents to openly discuss their
  experience with this activity

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Energy Balance
To imagine Energy Balance, think of a scale
In order to maintain your weight

ENERGY IN
ENERGY OUT
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Even Small Changes Can Make a Difference
Even small changes can make a difference. 150
fewer calories per day 10 lb. loss over 1 year
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Maintaining Energy Balance

• Behavior amount of calories physical
  activity
• Environment opportunities for healthy eating
  physical activity
• Genetics genes affect weight
• Easy ways to balance energy
• How to handle different scenarios

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Lifestyle Energy Balance

• Maintaining Energy Balance is like balancing a
  budget
• If you eat more calories than you budgeted for
  today, you should reduce the calories you eat or
  increase your activity level the next day
• Be mindful of Energy Balance over time

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A Note on Energy Balance in Children

• Children are still growing
• They need a balance between ENERGY IN and ENERGY
  OUT that supports natural growth without
  promoting excess weight gain

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Energy Balance ENERGY IN ENERGY OUT

• Worksheet to
• practice
• budgeting
• ENERGY IN
• ENERGY OUT

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Body Mass Index (BMI)

• BMI is a measure of weight in relation to height
• BMI helps determine whether or not people are at
  a healthy weight

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Body Mass Index (BMI)
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A Note on Using BMI
Chapter 5 Session 2 Maintain a Healthy Weight

• BMI doesnt work well for those who are
• Muscular
• Very tall
• Very short
• Children use BMI-for-Age growth charts

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Serving Size vs. Portion Size

• A serving is a measured amount of food or drink
  (e.g., 1 slice of bread, 1 cup of milk)
• A portion is the amount of a specific food or
  drink you choose to have at a meal or snack
  Portions can be larger or smaller than
  recommended servings

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Portion Size vs. Serving Size Activity
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Portion Distortion
Do You Know How Food Portions Have Changed in 20
Years?
View and download the full Portion Distortion
presentation
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Spaghetti and Meatballs Then
Today ?
20 Years Ago
How many calories do you think are in today's
portion of spaghetti and meatballs?
1 cup of spaghetti with sauce and 3 small
meatballs 500 calories
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and Now
Today ?
20 Years Ago
1 cup of spaghetti with sauce and 3 small
meatballs 500 calories
2 cups of pasta with sauce and 3 large
meatballs 1,025 calories
Calorie Difference 525 calories
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We Can! Tip straight from the community

• Use Pictures Rather than Words
• Make use of the Portion
• Distortion slides. They are
• especially helpful for
• parents with low health
• literacy or language
• barriers.
• Unity Health CareUpper Cardozo Health Center
• (Washington, DC)
• We Can! General Community Site

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Managing ENERGY OUT

• Physical activity guidelines recommend
• At least 30 minutes of physical activity for
  adults
• At least 60 minutes of physical activity for
  children
• on most, preferably all, days of the week
• Activity time can be broken up into short bursts

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Becoming More Active
Ideas on how to fit in daily activity
You can ask participants for ideas for short
bursts of activity that their families can fit in
during the day.
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We Can! Tip straight from the community
Share Quick Convenient Activities Help
families move more with convenient activities
they can do in the waiting room or even during
TV commercial breaks! Frederick County Health
Department (Frederick County, MD) We Can!
General Community Site