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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?
