Weight Management

A Mindful Approach

Presenters:Kim Jordan, RD, CD, CNSD

Similar Strategies for

Cancer Prevention:

Eat mostly plant based foods, which are low in energy density

Be physically active Maintain a healthy

weight (via steps one and two, plus portion control)

Weight Loss:

Eat mostly plant based foods, which are low in energy density

Be physically active Reduce portion

sizes

Why a Plant based diet?

Why a Plant based diet?

Naturally low in fat Naturally high in fiber Naturally high in fluid Low calorie/fat AND high bulk Bulk = Full, satiey center switches off

Fat

Type counts Quality matters Amount counts

Too much of a good thing is still bad

Fat: Snack Choices?

Granola bar (1 oz) 5 gm fat Snickers bar (2 oz) 14 Potato chips (1 oz) 10 Almonds (~22 nuts) 15 String cheese (1 oz) 5 Peanut butter (2 T) 16 Apple 0.5

Fat: Dinner Choices?

Baked chicken breast (3 oz) 7 gm fat Macaroni and Cheese (1 c) 7 Pizza (slice) 10 Burrito (5 oz) 8 Salmon (3 oz) 6 to 12 Lasagna (13 oz) 9 to 30 Tofu (1/5 block) 6 Chicken teriyaki (9.5 oz) 6 Big Mac 34 Chicken strips (McDonalds) 55 Pepperidge Farm Chicken Pot Pie 64 On the Border Grande Taco Salad with Beef 102

Fat: “Worst Foods” Outback Steakhouse Aussie Fries with

Ranch Dressing 2,900 calories 182 gm fat

Chipotle Mexican Grilled Chicken Burrito 1179 calories 47 gm fat

Quiznos Classic Italian Sandwich 1528 calories 92 gm fat

Fat: “Healthy Foods that Aren’t”

Bran muffins Chicken Caesar salad Tuna melt sandwich Chicken wrap Turkey burger Granola bars Pasta salads

Fiber Typically low in our diets Low fiber results in high calorie intake:

5# of food used to = ~2,500 to 3,000 calories

Now 5# of food = ~9,000 to 10,000 calories

Higher intake of processed foods is responsible for low fiber intake

Shoot for 25 to 35 gm daily – gradually

Fiber Apple (1 average) 5-6 gms Whole grain bread 2-3 gms Sprouted wheat bread 5-6 gms Garbanzo Beans (1/2 c) 5 gms Chocolate bar (2.6 oz bar) ~5 gms Granola bar ~2 gms Potato chips (~10 chips) ~1.5 gms Almonds (~22 nuts) 3.3 gms Broccoli (1/2 cup ckd) ~ 3 gms

Fresh “Untampered with” Looks like it came out of a tree or out of the

ground Don’t buy a food that contains more than 5

ingredients Found in:

Produce aisle Frozen aisle Canned legumes Farmers markets…

Fresh

Best to buy organic – “the dirty dozen”: Apples Bell peppers Celery Cherries Imported grapes Nectarines Peaches Pears Potatoes Raspberries Spinach Strawberries

Fresh

Not as important to buy organic: Asparagus Avocados Bananas Broccoli Cauliflower Corn Kiwi Mangos Pineapples Onions Papayas Peas

Fresh (think plants!) Usually contain

less calories than processed foodsMore fluids “More fiber “Better fats—both type and amount

A variety of colorful fruits and vegetables provides many phytonutrients which can enhance your health

Fluids (Think Your Drink!)

Often overlooked We consume 450 calories per day from

fluids – can result in a 23 pound weight gain per year………….

Lack of hydration can result in: Headaches… Low energy level Overeating Nausea

Fluids: Think Your Drink!

Minimize intake of calorie-dense fluids: Smoothies Juices Frappuccinos… Soda pop

Best choices: Water Weak teas Minimal caloric fluids Non-carbonated

Fluids – Can be Calorie Dense

Starbucks Peppermint White Chocolate Latte 600 calories 22 gm fat

Starbucks Venti Strawberries and Crème Frappuccino (20 oz) 750 calories 120 gm sugar

Jamba Juice Chocolate Moo’d Power Smoothie 900 calories 10 gm fat 183 gm carbohydrates

Fluids – Read the Label

Honest Green Dragon Tea (16 0z) 60 calories 10 gm sugar

Arizona Iced Tea with Lemon (16 oz) 200 calories 25 gm sugar

Fluids

Calculate your fluid requirements: Weight in pounds / 2 = ounces per day

Check your skin!!!!

Look at your urine Should be pale yellow

Fitness We need to walk:

110 minutes to burn off large taco 72 minutes 1 cup potato salad 49 minutes ½ cup raisins 39 minutes bagel 33 minutes plain donut 31 minutes 12 oz beer 30 minutes 2 Tbsp blue cheese dressing 12 minutes apple 22 minutes 1 Tbsp vegetable oil OR

mayo OR 1 oz cheddar cheese

12 minutes apple 4 minutes ½ cup carrots