Eat To Lose WeightSession 2

Sacred Heart Wellness SeriesBeth McKinney, MSEd, RD, CHES

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 Ago Today

Soda

85 Calories 6.5 ounces

250 calories 20 ounces

20 Years Ago Today

Soda

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 RawCookedFreshFrozenCannedDried/dehydratedWholeCut-upMashedDark GreenOrange VegetablesDry Beans and PeasStarchy 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 WheatRiceOatsBarley BreadPasta Breakfast cerealsFlour tortillasCorn tortillasGrits

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 Ago Today

Cookies

55 Calories 1.5 inch diameter

20 Years Ago Today

Cookies

275 Calories 3.5 inch diameter

Cookies

Calorie Difference: 220 calories

Spaghetti and Meatballs

500 calories1 cup spaghetti with sauce and 3 small meatballs

How many calories are in today’s plate of pasta?

20 Years Ago Today

Spaghetti and Meatballs

1025 calories2 cup spaghetti with sauce and 3 large meatballs

20 Years Ago Today

500 calories1 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?