Obesity Management Modules Managing Your Hunger

Transcription

1 Obesity Management Modules Managing Your Hunger Pause/play Backward/ Forward Volume Handouts This material is designed for information purposes only. It should not be used in place of medical advise, instruction and/or treatment. If you have specific questions please consult your doctor or appropriate healthcare professional Alberta Health Services. All rights reserved in relation to this material. Without limitation to the foregoing reservation of copyright, this publication shall not in whole or in part be reproduced, stored in a retrieval system, or transmitted in any form or by any means (electronic, mechanical, photocopying, recording or otherwise) without the prior written permission of Alberta Health Services. AHS provides this policy and/or procedure (the Material ) on an as-is, where-is basis, and hereby expressly disclaims any other representation or warranty, express or implied, oral or written, statutory or otherwise, including without limitation, warranties of fitness for a particular purpose, implied warranties, and warranties of non-infringement or merchantability. AHS has made reasonable efforts to ensure the accuracy of the information included in the Material. However, AHS expressly disclaims all liability for the use of the Material and for any claims, actions, demands or suits arising from such use.

2 Alberta Health Services thanks the University of Calgary for their hos8ng and IT support of this project.

3 Key Message Change what, when or how you eat to help manage your hunger

4 Printing and/or Writing

5 Session Topics 1. Why do we eat? 2. When, what and how to eat to decrease hunger 3. Balanced eating 4. Slow down and enjoy 5. Assess your eating habits

6 Why do we eat? Hunger a physical need for food physical changes in the body Appetite a desire for food associated with eating experiences

7 Why do we eat? ï Hunger occurs only when body needs food below the neck Appetite occurs at anytime above the neck

8 Hunger or Appetite? ï

9 Hunger or Appetite? Think of a time when you ate: - from hunger - from appetite Ask yourself: What was one of the differences between these two eating times?

10 Five Ways to Manage Hunger 1. Eat within two hours of getting up 2. Eat three regular meals a day 3. Eat at least every five hours 4. Choose food from at least three food groups at each meal 5. Eat slowly and with focus; be mindful when you eat

11 Eat Breakfast Eat within two hours of waking up Include a high protein food Have fruit instead of juice Try a meal replacement drink

12 Get Around Your Barriers Handout - Wake Up to Breakfast Everyday

13 Eat Three Regular Meals Promotes healthier food intake Image from Yale Rudd Center for Food Policy and Obesity

14 Eat Regularly How can we make sure to eat regular meals?

15 Eat Every 4 to 5 Hours Avoid long stretches of time between meals Eat 1 to 2 snacks a day Plan snacks that are low in calories Image from Yale Rudd Center for Food Policy and Obesity

16 Eat Balanced Meals

17 Canada s Food Guide

18 Canada s Food Guide

19 Canada s Food Guide

20 Meal or No Meal? 1 out of 4 Food Groups

21 Meal or No Meal? 2 out of 4 Food Groups

22 Meal or No Meal? 1 out of 4 Food Groups

23 Meal or No Meal? 1 out of 4 Food Groups

24 Meal or No Meal? 2 out of 4 Food Groups

25 Meal or No Meal? 4 out of 4 Food Groups

26 Meal or No Meal? 4 out of 4 Food Groups

27 Foods to Feel Full Fill up on vegetables High in water and fibre Low in calories Starch Protein Vegetables

28 Foods to Feel Full Choose foods high in fibre At least 2 grams per serving Look for whole grains Enjoy more legumes

29 For More Information Boost Your Vegetables and Fruit Intake Canada s Food Guide recommends that children and youth eat 4 to 8 servings of vegetables and fruit per day. Adults should eat 7 to 10 servings of vegetables and fruit per day. Studies show that eating the recommended amounts of vegetables and fruit reduces the risk of heart disease, cancer and stroke. Vegetables and fruit contain protective substances such as vitamins, minerals and fibre, as well as plant compounds called phytochemicals. Did you know People who eat more vegetables are less likely to gain weight. Each vegetable or fruit has its own unique package of health protective nutrients and plant compounds. Eat many different vegetables and fruits to get them all. Brightly coloured vegetables and fruits tend to be higher in vitamins, minerals and other healthy plant compounds. Try spinach, carrots, cantaloupe, berries and many others. All vegetables and fruit, except olives and avocados, are low in fat. Even then, the oils found in olives and avocados are heart healthy fats. Many vegetables and fruit cost less than a bag of chips, a chocolate bar or most soft drinks! Developed by Registered Dietitians What is a serving size according to Canada s Food Guide? One Food Guide Serving of a vegetable or fruit is equal to: 1 medium fresh vegetable or fruit, or roughly the size of a tennis ball ½ cup (125 ml) of raw or cooked vegetables or fruits, or roughly the size of a hockey puck 1 cup (250 ml) of mixed fruit or vegetable salad, or roughly the size of a baseball ¼ cup (60 ml) dried fruit, or roughly the size of two golf balls ½ cup (125 ml) of 100% pure fruit or vegetable juice What is a healthy plate? At least half of your plate should be vegetables and fruit. Nutrition Services Community Health Services Fibre Scoreboard Diets higher in dietary fibre are linked with many health benefits, including lower risk of heart disease and colon cancer. Also, high fibre foods may help you to feel full longer, which can help in achieving and maintaining a healthy weight. Eating a variety of foods that contain fibre, such as grain products, vegetables, fruits and legumes, will put you on your way to meeting your daily fibre needs! How much fibre do I need? According to Canadian and American guidelines, children (over 4 years) and adults should aim for at least 25 grams of fibre per day 1. Most Canadians eat about half the recommended amount of fibre. However, this can be improved by eating more whole grains, legumes, vegetables, and fruit. 1 Source: Dietary Reference Intakes for Energy, Carbohydrates, Fibre, Fat, Protein and Amino Acids (Macronutrients), (2002). Vegetables g fibre Peas, fresh green, cooked (½ cup) 5.6 Potato with skin, baked (1 medium) 3.8 Brussels sprouts, cooked (½ cup) 3.0 Yam, cooked (½ cup) 2.8 Parsnips, cooked (½ cup) 2.7 Spinach, boiled (½ cup) 2.3 Broccoli, boiled (½ cup) 2.0 Corn, cooked (½ cup) 1.7 Beans, green or yellow, boiled (½ cup) 1.6 Tomato (1 medium) 1.5 Carrots, raw (1 medium) 1.5 Summer squash, boiled (½ cup) 1.3 Cabbage, boiled (½ cup) 1.3 Broccoli, raw (½ cup) 1.1 Cauliflower, raw (½ cup) 0.9 Celery, raw (1 medium stalk) 0.6 Fruit g fibre Pear (1 medium) 5.0 Dates (3 fruits) 4.8 Raspberries (½ cup) 4.2 Strawberries (1 cup) 3.9 Mango (1 medium) 3.7 Papaya (½ fruit) 2.7 Apple with skin (1 medium) 2.6 Rhubarb, cooked (½ cup) 2.5 Kiwi (1 medium) 2.3 Orange (1 medium) 2.3 Carrots, boiled (½ cup) 2.2 Banana (1 medium) 2.1 Apricots (3 fresh) 2.1 Grapefruit (½ fruit) 2.0 Blueberries (½ cup) 2.0 Peach (1 medium) 1.9 Cantaloupe (½ fruit) 1.9 Grapes (1 cup) 1.9 Prunes (3 small) 1.8 Applesauce (½ cup) 1.5 Dried apricots (6 halves) 1.5 Raisins (¼ cup) 1.5 Pineapple canned in juice (½ cup) 1.2 Plums (1 medium) 1.1 Watermelon (½ cup) 0.3 Apple juice (1 cup) 0.2 Grain Products g fibre All Bran Buds ( 1 /3 cup) 13.0 All Bran (½ cup) 10.0 Shredded Wheat (2 biscuits) 6.0 Corn Bran (1 cup) 5.0 Whole wheat pita (1) 4.7 Bran flakes (1 cup) 4.5 Chapatis/rotis/pulka 3.0 Oatbran, cooked (¾ cup) 2.7 Whole wheat bread (1 slice) 2.4 Rolled oats, cooked (¾ cup) 2.4 Pasta, cooked (1 cup) 1.8 Brown rice, long grain, cooked (½ cup) 1.5 Plain muffin (1 medium) 1.2 White bread (1 slice) 0.8 Corn flakes (1 cup) 0.7 Bannock (1 medium) 0.5 White rice, long grain, cooked (½ cup) 0.4

30 Foods to Feel Full Include a protein food at each meal Choose lean meats Take the skin off poultry Buy low fat cheese Enjoy more fish

31 Eating for Weight Loss At each meal include: At least one serving of vegetables or fruit At least one food with fibre A food high in lean protein Every day include: 3 servings of low fat milk products

32 Eat Slowly with Focus How to eat?

33 Eat Slowly Chew food well Pause between bites Take 20 minutes to eat a meal

34 Eat Slowly Set a timer for 20 minutes Practice, practice, practice

35 Eat with Focus Look at the food, smell the food, feel the texture of the food, taste the food

36 Managing Hunger Tracking Form Print from list at end of session -or- Make your own form

37 Food Record Helps you assess your eating Keep track of everything you eat and drink for a day, the time you eat and amount Print Food Record handout Time Food/Drink and Description Amount Eaten 8:30 am Oatmeal (instant from a package) ¾ cup Milk 1% ½ cup

38 Checklist to Assess Your Food Intake Are your food patterns, choices and portions right for weight loss? Handout Checklist to Assess Your Food Intake Answer questions and consider your results

39 Checklist to Assess Your Food Intake Questions 1. Did you have breakfast? 2. Did you eat 4 or 5 times? 3. Did you have 3 servings of low fat dairy? 4. Did you eat at least one serving of vegetables and fruit at each meal? 5. Did you have at least one food with fibre at each meal?

40 Steps Toward Change Focus on the timing of your food intake Eat foods from at least 3 food groups each meal Take your time and focus on what you re eating Feel less hungry

41 In the next week... Be aware of hunger versus appetite Keep a daily food record Check your breakfast, lunch and supper are they a meal or no meal Assess your food intake using the checklist Set a SMART goal about when, what or how to eat to manage your hunger

42 My SMART Goal My goal: To eat a balanced lunch meal on the days I work. Specific: How will I do it? Measurable: How will I measure it? Achievable: Is this something I can do? Can I keep doing this? Rewarding: How will I feel rewarded? Time Frame: When I want to achieve this? Add a vegetable or fruit to my lunch so that the meal includes at least 3 food groups. I will record it on my Managing Hunger Tracking form. I already eat 1-2 servings of Grain Products and a Meat & Alternative serving so I just need to add 1 food group serving. I will feel less hungry so I can control my snacking in the afternoon. I will start with 2 days this week. After 4 weeks, I will have a balanced lunch 4 days a week. Remember to press the Play arrow if you have paused this slide.

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57 Weight Wise Sessions & Handouts Getting Started: Planning for Success Benefits & Challenges Skills for Weight Management Success Finding Balance: The Role of Calories in Weight Management Calories & Diets Tops 5 Calorie Culprits & Tips for Reducing Calories Managing Hunger & Appetite: Managing Hunger Controlling Your Appetite Moving Matters: How does moving matter? Help me get moving! I m ready! More on Nutrition: Transform your Eating for Weight Loss Meal planning Tips and Label Reading Eating Out and Special Occasions CANADA S FOOD GUIDE: Click paperclip to download handouts