Maintaining a

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Maintaining a Healthy Weight
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What is a Healthy Weight?

• According to the National Heart, Lung and Blood
  Institute there are three key measures of
  overweight
• Body mass index (BMI).
• Waist circumference.
• Risk factors for diseases and conditions
  associated with obesity.

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Body Mass Index (BMI)

• BMI is a measure of your weight relative to your
  height. It is a reliable indicator of
  health-related factors such as obesity and
  physical fitness, but
• It may overestimate body fat in athletes and
  others with a muscular build.
• It may underestimate body fat in older persons
  and others who have lost muscle.

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Body Mass Index

• BMI tables or calculators may be used to
  determine body mass index.
• A BMI calculator may be found at
  http//www.cdc.gov/nccdphp/dnpa/bmi/calc-bmi.htm.
  

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Waist Measurement

• Excess fat in the abdomen is an independent risk
  factor for disease.
• Women with a waist measurement over 35 inches are
  at risk.
• Men with a waist measurement over 40 inches are
  at risk.

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Other Risk Factors

• High blood pressure.
• High LDL (low density lipoprotein) cholesterol.
• Low HDL (high density lipoprotein) cholesterol.
• High triglycerides.
• High blood glucose.
• Family history of heart disease.
• Physical inactivity.
• Cigarette smoking.

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Maintaining a Healthy Weight through Nutrition

• Lose a few pounds if overweight.
• Watch portion sizes.
• Learn to prepare your favorite recipes with lower
  fat and calories.
• Eat plenty of foods rich in fiber.
• Drink enough water.

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Maintaining a Healthy Weight through Nutrition

• Consume foods at the table.
• Avoid snacking after evening meal.
• Switch to sugar-free beverages.

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How to Lose One Pound

• ONE POUND 3,500 CALORIES
• To lose one pound in a week, burn 3,500 more
  calories than eaten.
• Reduce your caloric intake by 500 calories a day,
  or
• Exercise to burn 500 more calories per day, or
• Eat fewer calories and exercise more.

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How to Lose One Pound

• How many calories does your food contain?
• 1 gram of protein contains 4 calories.
• (3 ounces of lean beef has 143 calories)
• 1 gram of carbohydrate contains 4 calories.
• (1 slice of bread has 70 calories)
• 1 gram of fat contains 9 calories.
• (1 teaspoon of margarine has 35 calories)
• 1 gram of alcohol contains 7 calories.
• (12 ounces of beer has 150 calories, 3.5
  ounces
• of wine has 85 calories)

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Dietary Concerns

• Reduce your risk for heart disease, high blood
  pressure, diabetes, cancer, and other diseases
  through a healthy eating plan.

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Choosing Healthy Foods

• Follow the USDA Dietary Guidelines.
• Eat a minimum of 5 servings of fruits and
  vegetables a day.
• Choose 3 to 5 whole grain servings a day.

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Watching Portion SizesWe are eating too much!

• Sixty-one percent of Americans are either
  overweight or obese.
• Table-service restaurants now serve from 12-inch
  plates rather than the standard 10-inch plates.
• Americans eat 148 more calories per day compared
  to 10 years ago, although the percent of fat in
  the average diet is down from 40 percent to 33
  percent.
• Sixty-two percent of Americans are unaware that
  commonly served portion sizes have increased in
  the last 10 years.

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Watching Portion SizesDo you know the serving
sizes for these common foods?

• In the American Institute for Cancer Research
  survey, only 1 percent of respondents correctly
  answered all eight serving-size questions.
• These portions are standardized according to the
  USDA Dietary Guidelines for Americans.

• Pasta ½ cup
• Green salad 1 cup
• Beans ½ cup
• Mashed potatoes ½ cup

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Watching Portion Sizes

• Food Portion
• Spaghetti 2 cups
• Garlic bread 2 slices
• Tomato sauce 1 cup
• Meatballs 6 ounces

• Serving size Servings
• ½ cup 4
• 1 slice 2
• ½ cup 2
• 2 to 3 ounces 2 to 3

Do you know how many servings you ate for dinner?
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Know Your Portion Sizes

• Grains Group (1-ounce equivalent)
• 1 slice of bread (70 calories)
• About 1 cup of ready-to-eat cereal
  (plain corn flakes 100
  calories)
• ½ cup cooked cereal, rice, or pasta (95
  calories)
• Vegetable and Fruit Groups
• 1 cup of raw leafy vegetables (10 calories)
• ½ cup of cooked vegetables (20 calories)
• ¾ cup of fruit or vegetable juice (90
  calories)
• 1 medium apple, banana, orange, or pear (90
  calories)

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Know Your Portion Sizes

• Milk Group
• 1 cup of milk or yogurt (1 cup skim milk
  90 calories)
• 1½ ounces of cheese (155 calories)
• 2 ounces of processed cheese (155 calories)
• Meat and Beans Group
• 2 to 3 ounces of cooked meat, poultry, or fish
  
• (3 ounces lean beef 143 calories)
• ½ cup of cooked dry beans (105 calories)
• 1/3 cup of nuts (260 calories)
• 1 egg (80 calories)

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Know Your Portion Sizes

• One cupped hand
• 1 ounce nuts or small candies

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Know Your Portion Sizes
Two cupped hands 1 ounce chips, pretzels, or
dry cereal product
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Know Your Portion Sizes

• Palm only 3 ounces meat

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Know Your Portion Sizes

• A fist 1 cup of pasta or cereal.
• 1 cup of green salad .
• 1 medium sized fruit.
• 1 cup of cut up fruit.

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Know Your Portion Sizes

• One thumb 1 ounce of cheese or
• 1 tablespoon of peanut butter.
• Thumb tip 1 teaspoon of oil,
• 1 teaspoon of margarine, or
• 1 teaspoon of mayonnaise.

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Beware of Larger Sizes (comparison of portion
sizes, now and ten years ago)
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Would you like to super-size?

• Value meals, combo meals, and super-sizing
  are used for profit by the food companies.
• When people are served more food, they eat more
  food.
• For a small price, you get more calories and
  saturated fat.

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Tips for Controlling Portions

• At home
• Measure out single servings to know what they
  look like.
• Avoid serving food family style and do not
  have second servings.
• Try using a smaller plate for your meal.
• Place portions in a serving dish
• and never eat out of a bag
• or a carton.

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Tips for Controlling Portions

• Eating out
• Ask for half or smaller portions.
• Ask for salad dressing to be served on the
  side.
• Order from the menu rather than the
• all-you-can-eat buffet.
• Know the size of an appropriate portion and set
  the rest aside to take home.
• If you order dessert, share!

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Adopt Healthier Eating Habits in Your Life

• Are you eating a lot of food that is high in
  fat and sugar? These foods can

• add calories to your diet.
• raise your blood cholesterol.
• raise your triglycerides.
• lead to an increased risk for heart disease and
  diabetes.

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Lowering Fat

• Instead of frying, try these methods
• Roasting, Baking or Broiling - Use a rack to
  drain off the fat. Use a low roasting
  temperature to increase fat drip-off.
• Steaming.
• Grilling.
• Microwaving in small amounts of water
• or fat-free broth.
• Cook stews, soups and meat dishes
  in advance refrigerate and remove hardened fat
  from the top.
• Brown meat under the broiler instead of in a pan.

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Tips to Lower Fat and Saturated Fat

• Use low-fat cooking methods.
• Use substitutes for high-fat seasonings.
• Avoid fried foods and prepared foods with a
  breaded coating.
• Avoid high-fat meats and processed foods use
  chicken, fish turkey, low-fat red meat, and pork.
• Use spices and low-fat or fat-free products to
  flavor foods
• Garlic powder, basil, onion powder, spice blends.

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Reducing Sugar

• Drink water or sugar-free beverages.
• Choose healthier desserts.
• Yogurt and low-fat low-sugar frozen desserts.
• Include more fresh fruit.
• Angel food or sponge cake with fruit.
• Learn to adapt recipes to reduce sugar and fat.

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Reducing Sugar

• Try reducing the amount of sugar in a recipe and
  adding a small amount of vanilla, cinnamon or
  nutmeg to enhance the sweet flavor.
• Try using sugar substitutes in recipes. Some
  granular products pour and measure just like
  sugar. If using liquid products, 10 drops 1
  teaspoon sugar.

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Reducing Sugar

• Here are some commonly available sugar
  substitutes
• Saccharin Loses sweetness when heated over 104
  F. (Sweet and Low)
• Aspartame Contains phenylalanine. This
  substitute is a concern for individuals with PKU.
  It is good for cooking and baking. (Equal)
• Sucralose Very good for cooking and baking.
  (Splenda)

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Eating Plenty of Fiber

• What is fiber?
• Fiber is the part of plants that cannot be
  digested. It contains no calories.
• There are two kinds of fiber
• Water soluble fiber dissolves to become viscous
  or gummy.
• Insoluble fiber passes through our intestines
  largely intact.

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Eating Plenty of Fiber

• What does fiber do for me?
• Helps me feel full (insoluble).
• Prevents constipation (insoluble).
• Removes toxins from the colon in less time
  (insoluble).
• May help prevent some types of cancer
  (insoluble).
• Binds cholesterol in the intestines (water
  soluble).
• Helps regulate blood sugar levels (water
  soluble).

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Eating Plenty of Fiber

• How much do I need?
• AGE MALE FEMALE
• 1 to 3 years 19 grams 19 grams
• 4 to 8 years 25 grams 25 grams
• 9 to 13 years 31 grams 26 grams
• 14 to 50 years 38 grams 25 grams
• 51 years 31 grams 21 grams
• Pregnancy 28 grams

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Eating Plenty of Fiber

• The average American consumes
• 7 to 14 grams of fiber daily.
• How can I get more?
• Eat fruits and vegetables with edible skins and
  seeds.
• Eat whole grains, with bran still intact.
• Eat more beans and legumes.

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Eating Plenty of Fiber

• The 2005 USDA Dietary Guidelines for Americans
  recommend adults eat three 1-ounce equivalents
  per day of whole-grain foods, preferably in place
  of refined grains.
• In other words, at least half of our bread
  servings should be whole grain.

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Eating Plenty of Fiber

• How do I know if its whole grain?
• Whole grain should be the first ingredient
  listed on the food label.
• The following are NOT whole grain
• Wheat flour
• Enriched flour
• Degerminated cornmeal

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Eating Plenty of Fiber
These are whole grains

• Brown rice.
• Bulgur.
• Oatmeal.
• Graham flour.
• Popcorn.

• Pearl barley.
• Whole grain corn.
• Whole oats.
• Whole rye.
• Whole wheat.

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Drinking Enough Water

• Why do I need water?
• Blood is 83 percent water. Blood moves
  nutrients, hormones, enzymes, oxygen and other
  materials to our cells and carries away waste
  products.
• Lubrication. Water is needed in the linings of
  organs, between organs, and within joints to
  reduce friction.

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Drinking Enough Water

• Why do I need water?
• Water is present in the digestive fluids that
  break down food. Water also helps to transport
  food through the digestive system.
• Water helps regulate body temperature.
• Water is necessary for many synthetic reactions
  within our bodies, such as building hormones.
• Water removes waste from our bodies.

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Drinking Enough Water

• Fiber binds water in our intestines.
• Caffeinated beverages like coffee, tea, and soft
  drinks cause excretion of water.
• Alcoholic beverages cause water loss through
  excretion.
• Water is lost through perspiration and
  respiration.

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Drinking Enough Water

• Adults typically need 6 to 8 cups of water or
  fluid each day.
• Amount depends upon
• Body size.
• Level of physical activity.
• Age.
• Overall health.
• Climate.

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Regular Physical Activity Can Help You to Stay
Healthy and Maintain a Reasonable Weight
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The Benefits of Physical Activity

• Burns calories, which can lead to weight loss.
• Helps your body use blood sugar more efficiently.
• Improves blood flow and blood pressure.
• Improves cholesterol levels.
• Increases feelings of well-being and can give you
  energy.
• Reduces stress levels.

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How Much Physical Activity Do I Need?

• Thirty minutes of moderate, physical activity
  most days of the week.
• Try to fit in activity everyday.
• Can be split into three 10-minute sessions.
• Be creative with a variety of activities.
• Try resistance training activities at least two
  times per week for muscle strength and endurance.
• Try activities that focus on flexibility at least
  two times per week to help your body be limber
  and move easily.

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What is Moderate Activity?

• Basic guidelines
• Should get your heart beating faster.
• Should still be able to carry on a conversation
  during the activity.

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Types of ActivitiesWhat counts?

• Everyday activities.
• Aerobic activities.
• Resistance training.
• Flexibility training.

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Everyday Activities

• Lead to an overall healthy and active
  lifestyle
• Parking further away.
• Walking to the mailbox.
• Getting up to change the channel instead of using
  the remote.
• Straightening the house during commercial breaks
  of your favorite show.
• Making more trips when carrying shopping bags
  into your home.

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Aerobic Activities

• Includes activities that get your heart pumping
  for at least 10 minutes.
• You must do an activity for at least 10 minutes
  for it to count toward your daily goal of 30
  minutes.
• Some common aerobic activities
• Walking.
• Biking.
• Some sports such as soccer.
• Vigorous chores such as washing the car by hand.
• Stair climbing.

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Resistance Training

• Makes muscles and bones stronger.
• Makes daily activities, like lifting boxes or
  carrying bags, easier.
• Examples include
• Lifting light weights, such as dumbbells.
• Lifting homemade weights, such as canned goods or
  old milk jugs filled with sand or water.
• Using elastic exercise bands or tubes.
• Using own body weight.
• Push ups.
• Pull ups.
• Crunches.

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Flexibility Training

• Improves the range of motion of joints, keeps the
  body flexible and makes movements, such as
  bending and reaching, easier.
• Examples include
• Stretching.
• Yoga.
• Martial arts.
• Dance such as ballet.

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Keeping Activity Safe

• Get a checkup from your doctor before beginning a
  physical activity program.
• Always warm up and cool down.
• Try marching in place for 5 minutes and then
  light stretching to warm up.
• March in place for 5 minutes, letting your heart
  rate return to normal, for a cool down.
• Start out slowly.
• Stop right away if you feel dizzy, short of
  breath, sick to your stomach, or in pain. Seek
  help immediately if condition worsens.

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Stick With It!

• Choose an activity you enjoy.
• Find a buddy to be active with you.
• Set goals you can reach.
• Choose low cost activities.
• Look into free or low cost exercise classes in
  your area.
• Rent exercise videos at your local library.
• Use your neighborhood or community parks for your
  activity.

Exercise wont just happen You have to plan for
it!
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How to Lose One Pound

• How many calories do you use in activity?
• DAILY ACTIVITY CALORIES / HOUR____
• Male Female
• Jogging 630 560
• Bicycling 600 420
• House Cleaning 340 240
• Cooking 200 150

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Getting Support

• Make it a family goal to adopt healthier habits.
• Include family and friends its good for them!

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Stress Management

• Take time to relax.
• Pace yourself and activities you are involved in.
• Get enough sleep each night.

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Setting Personal Goals

• Follow the serving sizes.
• Eat 5 to 9 servings of fruits and vegetables
  each day.
• Lose weight if overweight.
• Pack lunches instead of eating out.
• Cut back on fat intake.
• Be physically active.
• Get annual physical.
• Practice stress management techniques.

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Setting Personal Goals

• Set three personal goals to improve your
  health.
• Examples
• 1. To lose 10 pounds by cutting out 500
  calories a day.
• 2. To begin an exercise program by walking 5
  days a week for 10 to 15 minutes, gradually
  increasing to 30 minutes per day.
• 3. To drink diet instead of regular soft drinks.

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Prevention

• If there was a vaccine to prevent diabetes, heart
  disease or cancer, would you take it?

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It is Up to You!

• The next best thing to a vaccine is
• Regular physical activity.
• Eating well.
• Maintaining a healthy weight.

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Materials for this presentation adapted with
special permission from the Diabetes
Self-Management Training Curriculum, Power of
Prevention Section. Prepared by Jackie R.
Walters, MBA, RD, LD University of Kentucky
Extension Specialist for Nutrition Education
Programs Lori Rice, MS, CN University of
Kentucky Program Coordinator for Health
Education through
Extension Leadership December
2006