Winning at Weight Control
Through the Holidays and Beyond!
Taking care of yourself so that you can care for others.
Tuesday, September 30, 2014
3:00-4:30 pm
Presented by: Linda S. Oliver, DTR
Why?
By improving your and your employees' health, you
will:
• Optimize performance
• Increase energy level
• Reduce illness
 Decrease risk of developing future nutritionrelated illnesses
 Prevent the work from piling up on your desk
when you are out sick
 Reduce lost wages related to sick leave
• Lower health care costs
• Have happier, healthier employees who are well
equipped to take care of others!
Overview
• Fad Diets vs. Healthy Diets
• The Healthy Plan for Achieving Control
o
Plan it!
o
Make it!
o
Bake it! (and Switch it!)
o
Pack it!
o
Track it!
• Smart Snacking
• Strategies for Healthy Holiday Eating
• Review
• Q&A
o
o
o
o
o
Gulp it!
Chew it!
Move it!
Change
it!
Maintain
it!
Fad Diets
Why people fall for them:
• Weight-focused
culture
• Conflicting claims &
studies
• Media hype
• Testimonials by
“experts”
Fad Diets
Claims & Truths
• Claim: You can lose weight “easily.”
• Truth: Most fad diets have complicated rules that
require you to calculate protein, count carbohydrates,
combine certain foods, time meal intervals, purchase
special products, plan daily menus, and measure serving
sizes.
• Claim: You can lose weight by eating a specific
ratio of carbohydrate, protein, and fat.
• Truth: Weight loss depends on expending more energy
than you take in, not on the proportion of energy
nutrients.
Fad Diets
Claims & Truths
• Claim: This “revolutionary diet” can “reset your
genetic code.”
• Truth: You inherited your genes and cannot alter your
genetic code.
• Claim: High-protein diets sell over 20 million books,
because they work.
• Truth: Weight-loss books are popular because people
grasp for quick fixes and simple solutions to their
weight problems. If book sales were an indication of
weight-loss success, we would be a lean nation.
Fad Diets
Claims & Truths
• Claim: People gain weight on low-fat diets.
• Truth: People can gain weight on low-fat diets if they
overeat in carbohydrates and proteins while cutting fat; low
–fat diets are not necessarily low-calorie diets. People can
lose weight on low-fat diets if they cut calories as well as
fats.
• Claim: High-protein diets energize the brain.
• Truth: The brain depends on glucose for its energy; the
primary dietary source of glucose is carbohydrate, not
protein.
Fad Diets
Claims & Truths
• Claim: Thousands of people have been successful with this
plan.
• Truth: Authors of fad diets have not published their
research findings in scientific journals. Success can be
flukes, and failures are not reported.
Bottom line:
Fad diets?
FORGET ‘EM!
Fad Diets
Avoid Plans that:
1. Promote Rapid Weight Loss
• Risks:
• Sudden weight loss burns muscle for energy
• Loses muscle, bone, and water
• Long-Term Effects:
o More likely to regain pounds quicker
o Slow, steady weight loss lasts long term
• Example: K-E Diet (“Tube Feeding”)
o 800 calories of protein & fat; no carbohydrate for 10 days
o Risks: Infection, GI problems (N/V, bloating, gas),
pulmonary aspiration
o Return to former weight; binge eating
Fad Diets
2.
Unlimited Quantities or Elimination of Food Groups
• Risks:
o Nutrient deficiencies
o Carbohydrates are body’s main source of fuel
o Whole grains are essential to intestinal health and
elimination
o Fats are needed for normal growth and development,
absorb
certain vitamins, and provide the body energy
• Long-Term Effects: Monotonous/Boring; Hard to maintain
• Examples
o Quantities: Grapefruit & Cabbage Soup Diet
o Elimination: Atkins
Fad Diets
3.
Specific Food Combinations
• There is no evidence that combining certain
foods or eating foods at specific times of day will
help with weight loss.
• Eating the "wrong" combinations of food doesn't
cause them to turn to fat immediately or to
produce toxins in your intestines.
• Long Term Effects:
o Ridged, restrictive, complicated
o Hard to follow accurately long term
• Example: The Zone
Fad Diets
4.
Rigid Menus
• Life is complicated enough!
• Limiting food choices or following rigid plans can be
overwhelming and unpleasant.
• Can you answer “yes” to: "Can I eat this way for the rest of
my life?"
• Long Term Effects: Hard to stick to
• Example: Ornish Diet
Fad Diets
5. No Need to Exercise
• Regular physical activity:
o Is essential for health and
healthy weight management
o Boosts body image and alleviates stress
o Keeps muscles and bones strong
• First: Find enjoyable physical activities
• Then aim for:
o 30+ minutes of moderate-intensity
exercise most days of the week
o Resistance training (weights or bands)
2+ days per week
o Expend 300 calories per day
Fad Diets
6.
7.
8.
9.
10.
11.
Extremely low in calories.
Use liquid formulas rather than real foods.
Fail to encourage permanent, realistic lifestyle changes.
Misrepresent salespeople as “counselors.”
Do not inform of risks.
Promote weight-loss aids such as medications or treatments:
Ex: (HCG, diuretics, body wraps)
12. Fail to plan for weight maintenance after the program ends.
Fad Diets
Atkins Diet
• Restricts carbohydrates to a level that induces ketosis.
• Ketosis can cause nausea, lightheadedness, and fatigue.
• Ketosis can worsen existing medical problems such as
kidney disease.
• A diet high in fat can increase the risk of heart disease.
Fad Diets
Paleolithic (Paleo) Diet
• Eat like Ancestors (“Caveman”) that hunted, fished, or
gathered.
• No whole grains, dairy, legumes, sugar, salt, or processed
foods.
• Exceeds recommended fat and protein
• Too low in carbs, vitamin D, and calcium
• Hard to sustain:
o Wild game not available
o Many foods processed
o Lack of variety
o Need for supplementation
o Cost
Fad Diets
Gluten Free
• Intended for Celiac Disease or
Gluten-Sensitivity.
• No evidence for weight loss
• It’s the calories, not the gluten
that counts.
• Gluten-free foods may actually
have more calories than regular
baked goods; extra fat is often
added to compensate on taste
• High cost: Can be 240% more!
Healthy Diet Guidelines
• Gradual weight loss: ½ pound to 2 pounds per week.
• 1200 calories per day minimum.
• Enough, but not too much protein (between the
RDA and twice the RDA)
o 46 grams for Adult Females
o 56 grams for Adult Males
• Enough carbohydrates to spare protein & prevent
ketosis (min. 100 g. daily)
• ~20-30 grams of fiber from food
• Includes a variety of foods: Fruits, Vegetables,
Meat, Whole Grains, Dairy, Vegetable oils
• 9-13 cups fluid daily (women vs. men)
Healthy Diet Guidelines
• Considers ethnic background, taste preferences, and financial
means.
• Uses regular foods.
• Involves daily physical activity expending at least 300 calories.
• Plans should include behavior-modification strategies.
• Education should be from a Registered Dietitian or Dietetic
Technician.
• Meal plan or “diet” should be long term and sustainable.
Healthy Diets
My Plate
Vegetarian / Vegan Diet
Mediterranean Diet
The Healthy Plan
Let’s
Do
It!
The Healthy Plan
Plan it!
•
Meal Planning
o
Breakfast
o
Lunch
o
Dinner
o
Snacks
•
Shopping Lists
o
“Junk food” is not on the list!
o
Buy and stock healthy foods and snacks
o
If you see the word “hydrogenated” or “partially
hydrogenated” leave it!
o
Change up cookies, cereals, granola bars, and other
snacks
The Healthy Plan
Make it!
•
My Mom’s Philosophy
•
Scratch or Speed Scratch
•
Batch Cooking & Freezing
The Healthy Plan
Pack it!
•
At Work
•
On the Go
o
Shopping
o
Errands
o
Travel
The Healthy Plan
Bake it!
•
Have your cake and eat it to!
•
Sweets are part of a healthy diet
(and Switch it!)
•
Eggs to Egg Substitute
•
White Flour to Wheat
•
Oil to Applesauce
•
Mayo/Cream Cheese to Greek Yogurt
•
Sugar to Less Sugar/Sugar Substitute
•
Full-Fat Items to Lower-Fat Items
•
…and more!
The Healthy Plan
Track it!
•
Free
•
Smartphone Apps for:
o
iPhone
o
iPad
o
Android
o
Blackberry
o
Windows
•
Web: http://www.myfitnesspal.com/
The Healthy Plan
Track it!
•
•
•
•
•
•
•
•
•
•
Personalized diet profile
Food diary
Huge database of over 3,522,000 items including restaurants
Tracks exercise
Running net caloric balance (Goal, Food, Exercise, Net,
Remaining)
Reads just like a food panel
Follows MyPlate & RDA’s for calories, protein, and fat
Create your own foods, recipes, meals, and exercises
Shows progress
Connect with others
The Healthy Plan
The Healthy Plan
Gulp & Chew it!
•
Drink!
•
Before, during, and after meals
•
Don’t drink your calories!
•
Skinny “social” drinks
•
Chew food completely
•
Add a crunch at every meal
•
Chew Sugar-Free Gum
The Healthy Plan
Move it!
•
20 minute “rule”
o
Walk
o
Kids: Homework/Play
o
Housework
o
If you are still hungry later,
eat a half serving of
something crispy/crunchy
and drink!
•
Move to another room
•
Gym: Change your body
composition
The Healthy Plan
Change it!
•
Eat only in the kitchen (avoid mindless eating); drink
anywhere!
•
Swap your plates, bowls, and glasses!
•
Portion sizes: Keep to 1 serving of anything
•
Make half your plate vegetables at dinner
•
Limit eating out; plan & track when you do
•
Keep ready-to-eat (RTE) vegetables & fruits on eyelevel shelves
•
Stash/hide other RTE foods
•
Choose foods high in fiber
The Healthy Plan
Maintain it!
•
Keep planning
•
Keep cooking & baking
•
Keep tracking
•
Keep moving
•
Keep building muscle
•
Don’t deprive yourself
•
Have a little of what you like
•
Say, “Yes please…but just a little.”
•
Reward yourself:
•
Something for the kitchen
•
New clothes or shoes
•
Jewelry
The Healthy Plan
Common Questions:
•
•
•
Question: How many calories should I eat right now?
o
Eat when you are hungry and track it.
What meal plan is best for me?
o
Plan your meals around your schedule.
Question: What about this (or that) food?
o
All foods are okay.
Make an appointment with a Registered Dietitian for
specific plans!
Smart Snacking
Why are Snacks Important?
•
Provide energy between meals.
•
Prevent from over-eating at next meal.
•
Provide needed nutrients.
Why may Snacking not be so smart?
•
Added unnecessary calories if already consuming full meals
•
Unwise, nutrient-lacking food choices: Snacks are not
desserts!
How much should I et?
•
100-300 calories depending on time between meals and
activity level.
•
Generally should be 200 calories or less.
Smart Snacking
Snack Guidelines:
•
Don’t add snacks if you’re already meeting needs
•
Avoid Mindless Snacking
•
Choose High-Protein Snacks
o
Feel more satisfied than with CHO or fats
o
Ex: Yogurt/Greek Yogurt, Almonds, Walnuts,
Pistachios
•
Choose Snacks from More than One Food Group
o
More satisfying; Consume more nutrients
o
Ex: Carrot Sticks & Peanut Butter, Apples & Yogurt,
Fat-Free Cheeses & Whole Grain Crackers
•
Try Leftovers or Hot Oat Bran/Oatmeal
•
Eat High Fiber Foods: Fruits, Vegetables & Whole Grains
Smart Snacking
Snack Guidelines (continued):
•
Nutrient-dense: Low in calories and fat; high in
vitamins and nutrients.
•
Portion out all snacks: Avoid eating more than one
serving.
•
Make it simple: Baby carrots with 1 oz nuts.
•
Plan ahead: Bring healthy snacks to work.
•
Create a Crunchy, Munchy, Grainy, Sweety, Thirsty
Snack List
Smart Snacking
The Crunchy, Munchy, Grainy, Sweety, Thirsty Snack List
•
•
•
•
•
Crunchy
o
Apples & Pears
o
Carrots, Celery, Bell Pepper Sticks
Munchy
o
Almonds, Walnuts, Sunflower Seeds
o
Fat-Free Cheese
Grainy
o
High Fiber Mini Bagel or English Muffin
o
Rice Cakes, Cracker “Thins”
Sweety
o
Skinny Microwave Brownie (w/Frozen Greek Yogurt!)
o
Frozen Berries, Grapes, or Bananas
Thirsty
o
Fat-Free (Chocolate) Milk or Almond Milk
o
Calorie-Free Beverage
Smart Snacking
Snack List for Kids
Healthy Holiday Eating
•
•
•
Where there’s a holiday gathering there’s food!
Planning and strategizing is the key.
You know you are going to eat, so…
o
Plan it!
o
Make it!
o
Bake it! (and Switch it!)
o
Gulp it!
o
Chew it!
o
MOVE IT!!!!!!
Healthy Holiday Eating
As the Host:
•
Slim-down recipes.
•
Use fat-free chicken broth in mashed potatoes and less
butter.
•
Make gravy lighter:
o
Remove fat from the meat juice with a widemouthed spoon, or
o
Add a few ice cubes to the broth. The fat will rise
and harden around the ice making it easier to remove
with a spoon.
•
Use nonfat Greek yogurt for dips and mashed potatoes
instead of sour cream.
Healthy Holiday Eating
As the Host (continued):
•
Use sliced almonds in place of fried onions on your
casserole.
•
Choose reduced-fat or low-fat cheeses for salads and
casseroles.
•
Limit the butter you put in foods; Set the butter dish on
the table for those that want to add it.
•
Provide a huge vegetable tray.
•
Consider making a Crustless pumpkin pie!
http://www.verybestbaking.com/recipes/141287/Crustle
ss-LIBBYS-Famous-Pumpkin-Pie/detail.aspx
Healthy Holiday Eating
As the Guest:
•
Don't starve yourself beforehand. Eat a small, lowercalorie meal.
•
Suggest to bring the vegetable tray.
•
Choose wisely:
o
Select the foods that you “have” to have.
o
Skip the foods that you can “live” without.
•
Compromise, but don’t deprive
•
Try everything if desired:
o
Have a half portion of everything, except….
o
Have full servings of any vegetable.
o
Dinner roll or pie? You decide.
Healthy Holiday Eating
As the Guest (continued):
•
Don't rush to eat; Socialize first.
•
Seconds:
o
Pick the “best” item. Have a 2nd half portion of that 1
item only.
o
It's okay to turn down "food pushers."
o
Politely say their dish smells good, but you are too full
to try it!
o
Dessert: Leave the crust!
o
After Dinner:
o
Offer to help the host put the food away immediately.
o
Suggest to go for a walk.
o
Don’t socialize in the kitchen if there is food left out.
Healthy Holiday Eating
As the Guest (continued):
•
Drink Smart:
o
Have calorie-free, nonalcoholic beverages before and
during meals.
o
Gotta’ have it? Sip a small serving with lots of ice.
o
Bring your “skinny” drink mixer with you.
o
See “Rethink Your Drink” poster.
Final Words
• Don’t fall for fat diets
• Follow a healthy diet
• Try the healthy plan for achieving control
o
Plan it!
o
Gulp it!
o
Make it!
o
Chew it!
o
Bake it! (and Switch it!)
o
Move it!
o
Pack it!
o
Change it!
o
Track it!
o
Maintain it!
• Snack the smart way
• Apply strategies for healthy holiday eating.
• Be “in shape” to start your New Year’s resolution!
• Take care of yourself so that you can care for others!
Post Quiz/Review
Post Quiz
Which of these claims may indicate a good diet plan?
A. You can lose weight quickly and easily without exercising
B. You can lose up to 2 pounds in 1 week
C. You can lose weight by combining certain foods at certain
times
D. A low carbohydrate and high protein diet is the key to
weight loss
Post Quiz
All of the following are good approaches for achieving
weight balance, EXCEPT:
A. 30 minutes or more of moderate-intensity exercise most
days of the week.
B. Expend 300 calories per day through exercise.
C. Resistance training 2 or more days a week.
D. There is no need to exercise. Just consume 800 calories a
day.
Post Quiz
Which of the following is a good diet plan for weight
management?
A. Atkins and Gluten-Free
B. Paleo and Ornish
C. South Beach and The Zone
D. Mediterranean and MyPlate
Post Quiz
All of the following are considered “smart snacking”
EXCEPT:
A. Eat snacks even if you are already eating full meals
B. Portion out any snack you choose; keep to one serving
C. Choose snacks from more than one food group
D. Choose high-protein, high-fiber foods
Post Quiz
All of the following are considered smart strategies for
holiday eating EXCEPT:
A. Make recipes with lower-calorie ingredients
B. Provide or bring a fresh vegetable tray
C. Be sure not to eat before the feast so you can “save up” your
calories
D. Politely turn down seconds or have a second half-portion
of a single favorite item
Let’s
Do
IT!
Thank you!
Please take a business card if you would like to
contact Carolina Nutrition Consultants to:
 Make an individual appointment with one of our Registered
Dietitians (RDs)
 Have an RD teach on-site nutrition or weight management
group sessions
 Implement an employee wellness program at your location
 Work individually with your staff to achieve their nutrition or
weight goals