Exercise and Nutrition Education

Exercise and Nutrition Education

General Principles and Guidelines

■ BMI of 25–30 kg/m2 = overweight; BMI >30 kg/m2 = obese. ■ 1 lb of body fat = 3500 cal. ■ The recommended rate of weight loss is 1–2 lb/week. ■ Most effective way to manage weight is through combination of diet, exercise, and behavior modification. ■ Too many calories from any source of carbohydrates, fat, and/or protein promote weight gain. ■ Serving sizes of all foods should be managed. ■ Food pyramid can be used as guide to healthy eating. ■ Exercise burns calories and assists in weight management. ■ Attempt to complete 30–60 minutes of exercise each day. ■ Watch less TV and play fewer video games. ■ Fat is most concentrated source of calories, and an excessive amount is a contributing factor of weight gain. Limit fat (9 cal/g) intake to 25%–30% of total calories/day. ■ Keeping a food diary enhances successful weight management, and keeping a weekly graph of weight change is recommended. ■ Limit fast food to only those establishments that offer low-calorie menu options. ■ Keep food safe to eat (store foods at proper temperature and check expiration dates often). ■ Choose a diet low in saturated fat and cholesterol. ■ Choose and prepare foods with less salt. ■ Choose a variety of grains daily, especially whole grains. ■ Choose a variety of fruits and vegetables daily. ■ Consume 6–8 cups (48–64 oz) of water daily. ■ Choose beverages and foods that limit your intake of sugar and caffeine. ■ If you drink alcoholic beverages, do so in moderation.

Sources: Heska, S, et al: Weight loss with self-help compared with a structured commercial program: a randomized trial. JAMA 289: 14, 2003; and Lutz, C, and Przytulski, K: Nutri Notes: Nutrition and Diet Therapy Pocket Guide. FA Davis, Philadelphia, 2004.