healthy weight presentation

M E G A N M O R R I SD I E T E T I C I N T E R N , U V M

Finding YOUR Healthy Weight

What You’re Told

BMI1,2

“Healthy” Waist Circumference1

Underweight < 18.5

“Normal” Weight 18.5 – 24.99

Overweight > 25

Obese > 30

Men Less than 40 inches

Women Less than 35 inches

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Other things to consider about BMI…2,3

Gender

Age

Muscle versus Fat

Body shape

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Benefits of a Healthy Weight FOR YOU

Decreased risk of heart disease, stroke, diabetes, high blood pressure, and cancer.4

Increased strength and endurance

Feel better

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HEALTHY BEHAVIORS CAN POSIT IVELY IMPACT WEIGHT WITHOUT FOCUSING ON

A NUMBER.

Focus on BEHAVIORS

Building a Balanced Plate

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Sneaky Tricks to Manage Portions

Use smaller plates or bowls.Fill up on vegetables first.Guess with your hands or objects (handout).Try adding fruits and vegetables to meals & snacks.

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Dietary Guidelines 2015-20204

Focus OnVariety of vegetablesFruitWhole grainsFat-free or low-fat dairyLean proteinsOils

LimitSaturated fatsTrans fatsAdded sugarsSodium

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Move Every Day4

Build up to:150 minutes per week (30 minutes 5 days a week)2 strength training sessions per week

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Examples

Park farther away

Take the stairs

Start with just 10 minutes and build up from there

Handout

DASH diet5

More fruits, vegetables, whole grains, low fat dairy, lean protein.

Tips and tricks for making daily changes.

Building your plate and serving sizes.

Examples

Choose one behavior that works for YOU

Switch to diet soda

Incorporate fruit or vegetables into snacks

Switch to whole grain bread

Once confident, add in another behavior

Questions?

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References

1. Centers for Disease Control and Prevention. Healthy weight. Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/assessing/. Updated May 15, 2015. Accessed August, 2016.

2. Department of Health and Human Services, Centers for Disease Control and Prevention. Body mass index: Considerations for practicioners. Centers for Disease Control and Prevention.https://www.cdc.gov/obesity/downloads/BMIforPactitioners.pdf. Accessed August, 2016.

3. Mayo Clinic. Apple and pear body shapes. Mayo Clinic. http://www.mayoclinic.org/diseases-conditions/metabolic-syndrome/multimedia/apple-and-pear-body-shapes/img-20006114. Accessed August, 2016.

4. The Nutrition Source. Healthy weight. Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/. Accessed August, 2016.

5. Vermont Department of Health. DASH eating plan. Vermont Department of Health.http://www.rrmc.org/app/files/public/1572/DASH-Diet-Informational-Brochure.pdf. Accessed August, 2016.