The Great Weight Debate

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The Great Weight Debate Alison Bowie October 23
rd 2006
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Which Diet Fits??
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Diet and Polio/PPS

• Limited Energy/Nutrient Density
• Protein, Calcium, Omega 3s, anti-oxidants,
  fibre,
  
• Snacking and how it can be good and bad
• Alcohol!!
• Portion Control
• Sample Daily Menus

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Energy in vs Energy Out
Dont go below 1200 calories or 5000KJ per day
Eat regular meals and snacks, dont skip Thin
k about the NUTRIENT DENSITY of foods as well as
the calorie content.
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NUTRIENT DENSE FOODS

• Fruits and vegetables
• - fibre, anti-oxidants, vitamins and
  minerals
  
• Low fat dairy foods
• protein, vitamins and minerals, calcium
• Lean meat, chicken and seafood
• protein, zinc, iron, omega 3s
• Wholegrain foods
• fibre, vitamins and minerals, antioxidants

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Protein

• How Much?
• 0.7g/kg of IDEAL body weight
• 1g/kg of IDEAL body weight in PPS or those over
  70 years of age
  
• 80g of protein per day would be more than enough
  for everyone under 6 foot tall!
  
• Why?
• Assists in satiety ie keeping you full for longer
  
  
• Assists in prevention of loss of muscle mass
• Important to spread your intake over the day.

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Protein

• Meat, chicken, fish (100 200g/day) 23
  47gP
  
• Nuts (include small amounts)
• Legumes eg chickpeas, baked beans, lentils
  (include often)
  
• Dairy foods (3 4 serves a day) approx 40gP
• Eggs (4/week)

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Calcium

• Calcium is essential to prevent osteoporosis.
• In conjunction with weight bearing exercise
  calcium can prevent loss of bone strength.
  
• The new Nutrient Reference Values for Australia
  and New Zealand recommend
  
• Women 19 50 1000mg
• Women 50 1300mg
• Men 19 70 1000mg
• Men 70 1300mg

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Calcium

• 1300mg/day
• 2 glasses of calcium enriched milk eg Rev,
  Physical
  
• 30g of cheese (choose reduced fat)
• 1 tub yoghurt (choose reduced fat or skim)
• Calcium and weight loss
• A number of studies have shown that ensuring
  adequate calcium in a calorie controlled diet can
  improve amount of weight lost and maybe even
  ensure more weight is lost from the mid-section.

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Omega 3s

• Why are we deficient?
• Protect against heart disease
• Help reduce high blood pressure
• Protect against cancer
• Help fight cancer
• Boost immune system
• Help diabetes control
• Have a role in reducing inflammation!!!!! This
  is important for heart disease and may have a
  role in Post Polio Syndrome

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Omega 3s

• Try to have 2 fish meals a week
• Use canola or olive oil
• Eat dark green vegetables eg broccoli, spinach,
  green beans
  
• Add seeds and nuts eg linseed,flaxseed, walnut,
  pecans
  
• Include legumes eg soy beans, soy foods like
  tofu
  
• Include lean red meat, perhaps even kangaroo

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Anti-oxidants

• Anti-oxidants stop molecules known as free
  radicals from attacking and damaging healthy
  cells in your body
  
• May reduce risk of
• Heart disease
• Stroke
• Cataracts
• Cancer

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Anti-oxidants

• Vitamin C, E, betacarotene
• Polyphenols
• Flavonoids
• Catechins
• Isoflavonoids
• Lutein
• Foods
• Colourful vegetables and fruits, wholegrains,
  tea, red wine
  
• Supplements DONT work

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Fibre

• Two types
• Insoluble - wholegrains, bran, fruits and
  vegetables, nuts
  
• Keep you regular
• Soluble
• Oats, fruits, legumes
• Can help lower cholesterol
• All fibres keep you regular, can keep you full
  for longer and also slow down the glycaemic
  response to meals.
  
• Aim for 30g a day and DONT FORGET WATER

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What about snacking?

• 3 meals and 2 3 snacks a day can be a good
  thing
  
• BUT need to exercise portion control
• Making sure you have adequate food can prevent
  harmful snacking
  
• BUT snacking can be your downfall if you are
  trying to lose or maintain your weight
  
• Snacking on energy dense foods eg biscuits,
  lollies, chocolates, potato chips, café latte
  moccha coffee drinks, juice bar juices can
  really add up

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A actual days snacking for me

• 2 skinny café lattes with 2 sugars each
  (1000KJ)
  
• 4 teddy bear biscuits (400KJ)
• 5 6 jelly babies (350KJ)
• A couple of chocolates (380KJ)
• 2130KJ (507calories)
• It takes a deficit of 2000KJ a day to lose ½ a kg
  a week!!!
  

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Alcohol!!

• ??? Is it good for your heart
• Recommendations
• No more than2 standard drinks a day for women and
  4 for men with 2 alcohol free days a week
  
• A standard drink is 10g of alcohol
• 1 pot of full strength beer is 1.1 standard
  drinks
  
• 1 can of full strength beer is 1.5 standard
  drinks
  
• 1 30ml nip of spirits is 1 standard drink
• 100ml of wine is 1 standard drinks
• Laws in Australia say that the alcohol packing
  must say how many standard drinks are in the
  bottle/can.
  

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Too much of a good thing

• Increases blood pressure
• Damages the liver
• Can increase risk of breast cancer in women
• Can increase risk of impotence in men
• Large amounts of a long time can cause brain
  injury.
  
• High in kilojoules/calories.
• Decreases inhibitions causing consumption of hot
  dogs, kebabs and other party foods
  
• late at night!!!

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FOOD SUMMARY

• NUTRIENT DENSE FOODS
• 2 fruits and 5 vegetables each day
• 3-4 serves of reduced fat/skim dairy foods each
  day
  
• Include wholegrain cereals eg multigrain bread,
  high fibre breakfast cereals 3 5 serves a
  day
  
• (a serve is about 40g cereal, 1 slice bread, ½
  cup cooked rice/pasta)
  
• Include meat/chicken/fish 100 200g a day
• Include foods high in omega 3 eg fish twice a
  week if possible, walnuts, olive/canola oil
  

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PORTION CONTROL

• Very important factor if trying to reduce
• weight
• Read labels
• Compare products using /100g not serve
• Get to know what a normal portions
• 100g meat looks like a pack of cards
• 1 cup pasta is the size of a tennis ball
• 30g cheese is the size of 4 dice

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Healthy meal Plan
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Healthy Meal Plans
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Healthy Meal Plan
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Healthy Meal Plan
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Weekend plan
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Useful websites

• Dietitians Association of Australia
• www.daa.asn.au
• Healthy Eating, calorie counter, recipes
• www.calorieking.com.au
• Heart Foundation
• www.heartfoundation.com.au

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Healthy Weight