PILI Lifestyle Prgram Facilitatr s Guide Sessin 5 Tip the Calrie Balance / Healthy Eating n a Budget" Questin/Tpic Script Reminder/Activity Page Welcme! Alha and welcme back t the fifth lessn f the PILI Lifestyle Prgram. Let us begin with a review f last week s lessn. Ask if participant wuld like t pray (pule) befre starting. What did we talk abut last time? We learned that healthy eating invlves the 3 R s 1) Eating at the RIGHT TIME 2) Eating the RIGHT AMOUNT 3) Eating the RIGHT FOODS We learned hw t fllw the 3 R s by using the Plate Methd and that the 3 R s can be used fr eating ut and scial gatherings. We als learned t ways t prevent bredm in ur physical activities by using the F.I.T.T. plan t strengthen yur ur heart muscle. Let us review the actin plan yu made tw weeks ag. [Review participants actin plans, their prgress, and address any cncerns they may have regarding the prgram materials.] Review the gals and main ideas frm sessin 4. Ensure the participants are clear n the gals and these main ideas. Ask participants t pull ut tracking infrmatin/acti n plan t review. Ask participants if they have questins r cncerns abut what was cvered. Take n mre than 10 minutes t discuss hw everyne thught they did. 1
What will we talk abut tday? We will talk abut What d we mean by Calrie Balance? 1) Balancing what yu eat with yur activity. 2) Planning healthy meals n a budget Calrie balance is a term we use t describe balancing ur energy needed n a daily basis. The balance cmes frm the calries we take in thrugh what we eat and the calries we burn ff thrugh ur activities. Answer participants questins abut this lessn s gals. Write these gals dwn n the flipchart/ bard. Refer t Flip chart 1 What happens when we eat fd? When we eat fd, we take in calries. Mst f the calries we eat cme frm fds that cntain fat, starches (rice, ptates, and breads), sugars (candy, pastries), prtein (meats), r alchl. The fd with the highest amunt f calries per gram is FAT. Sme f the calries we get frm eating g twards helping ur bdies stay alive (such as energy t cntinue breathing r walking arund.) But, many f us get mre calries than we need n a daily basis. Flipchart 2 & 3 2
What affect d calries have n weight? Our weight is a direct result f ur calrie balance. Depending n the fds we eat (calries in) and the activity we d (calries ut), three things can happen: Flip chart 1 1. Yu can lse weight By burning mre calries thrugh activity than taking in by eating 2. Yu can gain weight By eating mre calries than burning thrugh activity 3. Yur weight can stay the same By eating the same amunt f calries that are being burned thrugh activity What if we are interested in lsing weight? If yu re interested in lsing weight there are a few things t keep in mind. The amunt f fd yu eat and the amunt f activity yu d determine yur weight. If yur gal is weight lss, the best way t lse weight is t decrease the amunt yu eat and increase the amunt f activity yu d. By ding this, yu can change bth sides f the balance at nce leading t a safe and healthy Tell them: write it dwn! 3
weight lss. Remember by tipping the balance, yu can lse the weight yu want slwly ver time. Then when yu reach yur gal, yu will have a new balance t keep the weight ff. The key is t make these changes part f yur lifestyle, s yu will keep the weight ff ver time. Hw much is enugh t tip the balance? What des it take t lse 1-2 punds a week? We knw that 1 pund f bdy fat is equal t 3,500 calries. By tipping the balance with bth eating less and increasing activity yu can easily wrk twards lsing 1-2 punds per week. We knw that the best way t lse bdy fat is t d it slwly and steadily. Weight lss f 1-2 punds f fat per week is usually easier t lse and keep ff ver time. If yu lse mre than that all at nce, yu may be lsing mre than just bdy fat, such as muscle, which the bdy needs t stay healthy. If yur gal is 1 pund per week, it means yu will need t eat less than yur usual amunt and increase yur current activity t equal 3,500 calries less fr the week. Flipchart 4 4
Yu can d this by: Eating r drinking 500 calries less a day- fr 7 days (equals 3,500 fr the week). Remember, yu can als increase yur activity t g alng with the changes yu are making in what yu eat. Example: Walk 30 minutes n mst days f the week (this will use up abut 500 calries per week ttal.) If yur gal is 1 ½ punds per week, yu will need t eat less r use up mre energy with activity t decrease yur ttal calries by 750 calries less a day r a ttal f 5,250 a week. If yur gal is 2 punds per week, yu will need t eat less r use up mre energy with activity t decrease yur ttal calries by 1,000 calries less a day r a ttal f 7,000 a week. T lse 2 punds just by eating less wuld mean cutting dwn ur calries by 1,000 per day. Fr many f us, this wuld be extremely difficult t d. S, remember, its best t cmbine eating less with being mre active t reach yur weight lss gal. What changes have yu made s far? Over the past 6 weeks, yu ve prbably made sme small changes arund eating less and increasing activity. Take a few minutes t list sme f these changes in Ask fr vlunteer t share 5
the space prvided: What changes have yu made during this prgram t eat less fat? (and fewer calries) What changes have yu made during this prgram t be mre active? (Bth t reach yur gal and be active in general) Have the changes tipped the balance? Think abut when yu first starting the PILI lifestyle prgram. What was yur starting weight? What is yur current weight? What weight did yu expect t be at by this time? (Realistic expectatin shuld have been abut 1-2 lbs a week.) 6
What d ur results mean fr tipping the balance? Basically, a few things culd f happen ver the last several weeks in regards t tipping the balance. Yu either 1. Stayed at the same weight, r gained weight. T lse weight, try smething else t tip the balance. We ll wrk tgether t find what will wrk best fr yu. 2. Lst sme weight, but nt as much as expected. Gd. Yu ve made sme prgress. T lse mre weight, try smething else t tip the balance further. 3. Lst as much weight as expected (r mre) Great! Yu ve tipped the balance. Keep tipping the balance, and yu ll keep lsing weight. Is eating healthy expensive? Nw that we have talked abut tipping the calrie balance, let us discuss the cst f eating healthy. Many peple think that eating healthy must be mre expensive. In reality, eating healthy can actually be less expensive if yu d a little pre-planning befre yu buy. With tday s busy lifestyle, hmecked meals may nt always be pssible. But if yu add up the amunt Flipchart 7
yu spend n fast fd and sit-dwn restaurants yu will be surprised at hw much yu are actually spending! Hw can I eat healthy and spend less? There are several things that are imprtant t keep in mind when yu are trying t eat healthy withut spending a lt. Hw can we create a healthy shpping list? Create a shpping list that includes fds fr the plate methd Use shpping strategies that can save time and mney Plan mre meals at hme rather than eating ut Dn t frget abut safe handling and strage f fd Let us take a few minutes t discuss these items in mre detail. Creating a healthy and affrdable shpping list starts by planning meals fr the week. Pullut sme f yur favrite healthy recipes that yu knw yu will have time t easily make during the week. Begin by checking the recipes ingredients t see what is needed. Next, lk in yur pantry r refrigeratr t see what yu already have n hand. Flipchart 8
Then, add the ingredients that yu need t buy t yur shpping list. See the PILI Lifestyle Grcery List fr starters. This has f sme f the basic items already listed fr yu t just check ff. Hw can we save n the items we buy? After yu make yur list, check weekly sale ads frm yur favrite stres. A gd weekly resurce fr sales ads is the Midweek Magazine. It has many f the weekly specials frm varius grcery stres listed. If yu dn t already receive the Midweek, yu can call (235-5881) t get yur free subscriptin. Dn t frget t cmpare prices frm at least 2 stres t make sure that yu are really saving mney. T save mney yu will want t Cmpare prices between sale brand items and generic brands Cmpare prices f varius frms f the same fds, such as canned, frzen and fresh range juice r vegetables Circle sale items yu like and need Make sure yur list includes the items yu need t buy, the price advertised, and the stre yu will purchase them Shpping Strategies Activity Pens, paper, midweek 9
frm. Nw, dn t frget t bring yur list with yu t the stre! Are there ther shpping strategies t keep in mind? Additinal shpping strategies t keep in mind that might be helpful include Shp when yu re nt tired and hungry. This will help yu stick t yur shpping list and resist extras. Buy items n sale. If the item is ne that yu buy a lt anyway, this is an pprtunity t stck up n it at a lwer cst. Yu may als want t cnsider whlesale utlet shpping as well t save mney in by buying in bulk. Knw the stre layut. Pass up displays at check-ut statins. These are usually items yu buy n impulse. Only g dwn isles that have items n yur shpping list. If pssible, arrange yur shpping list in a way that makes it easy t find items as yu walk thrugh the stre. Examples: Grup fruits and vegetable at the tp f yur list under the heading prduce if that s where yu begin shpping. Place the frzen fds last n yur list under frzen fds if that s yur last stp in the stre. Flipchart 10
When taking children shpping with yu. Make sure they are well rested and nt hungry. Let them chse ne healthy item each at the beginning f the shpping trip (fr example: fresh fruit r whle grain cereals). Hw can we save time and mney? Other ways t save time and mney include bringing fd frm hme instead f eating ut all the time. Remember t always carry healthy snacks with yu in the car r at wrk t avid making quick purchases that are ften less healthy. If yu usually eat lunch ut, pack a lunch n mst days f the week. This will save yu a lt f mney and time eating ut. Bringing lunch frm hme is easy if yu ck in bulk and either stre leftvers in small prtins that are easy t take the next day r yu freeze them in cntainers that are easy t defrst. Yur want t think abut eating ut as smething yu d fr special ccasins. When yu d eat ut, t save a little, cnsider rdering water instead f sda. Als, think abut waiting until yu get hme t eat dessert instead f purchasing it ut. Flipchart 11
What d we need t keep in mind regarding fd handling and safety? Fd safety and handling is imprtant t keep in mind as yu shp and prepare yur meals. Sme things t keep in mind include: Pick up meats, dairy, frzen items last s they stay cld as lng as pssible Flipchart If traveling far r anticipate traffic bring a cler fr frzen items and meats prducts t be placed in Dn t wait, stre frzen and refrigerated fds immediately when yu get hme Avid thawing and refreezing f items (including meats and leftvers) Beware f crushed r damaged frzen fd packages this may indicate that they have been previusly thawed and refrzen Dn t leave fds ut fr lng perids f time particularly items with maynnaise r eggs in them Additinal tips t cnsider. T keep bread frm ging bad t quickly, freeze it and nly take ut what yu need bread can quickly be defrsted just prir t using it. Pass up wilted vegetables and Flipchart Ask participants t share Write n flipchart 12
verripe fruit, even if they cst less. What is my actin plan? Pre-cut cleslaw, cabbage r salad mixtures are expensive, instead, take the extra effrt t cut them yurself. What have we cvered tday? We talked abut tipping the calrie balance The balance cmes frm the calries we take in thrugh what we eat and the calries we burn ff thrugh ur activities. Depending n the fds we eat (calries in) and the activity we d (calries ut), three things can happen: Yu can lse weight Yu can gain weight Yur weight can stay the same T tip the balance in rder t lse 1 pund f bdy fat we must decrease ur weekly ttal by 3,500 calries. The best way t d this is by eating less and increasing activity. We als learned that eating healthy desn t have t be expensive. The 13
keys are t plan ahead, stick t yur shpping list, and save eating ut fr special ccasins. What will be cvered next time? The next sessin (Lessn 6) will talk abut dealing with challenging scial situatins and ways t take charge f what s arund yu. Dn t frget t keep track f yur prgress in yur Passprt t Health. Add cntinue t wrk n ways t tip the calrie balance in yur favr thrugh healthy eating and activity. 14