Weight Management

A Mindful Approach

Presenters: Kim Jordan, RD, CD, CNSD

Similar Strategies for

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Cancer Prevention:

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Weight Loss:

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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)

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

Fat: Dinner Choices?

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

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

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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

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Fitness

We need to walk:   110 minutes to burn off large taco 72 minutes 1 cup potato salad    49 minutes 39 minutes 33 minutes ½ cup raisins bagel plain donut    31 minutes 30 minutes 12 minutes 12 oz beer 2 Tbsp blue cheese dressing apple    22 minutes 12 minutes 4 minutes 1 Tbsp vegetable oil OR mayo OR 1 oz cheddar cheese apple ½ cup carrots