Holiday MyPlate

As a special holiday bonus, I want to offer you the wonderful MyPlate handout that accompanies the Holiday MyPlate poster. If you like what you see, it’s not too late to pick up some last minute-holiday resources in the Nutrition Education Store — now’s the perfect time to prepare for those New Year’s resolutions…

Holiday times are here! This means a lot more activity and disruption to regular meal and exercise patterns. The good news is that you can remember MyPlate’s most important message to lower calories and eat healthier! Make half your plate fruits and veggies.

Here is how to adopt that message during the crazy holiday rush:

#1. Fill appetizer plates halfway with vegetables.

Look at the savings:

Plate 1: 546 calories

  • 4 mini quiche: 240
  • 2 slices cheddar cheese: 226
  • 5 crackers: 80 calories

Plate 2: 145 calories

  • 1 cup carrots and celery 25
  • 2 mini quiche: 120

Visualize a plate before you eat snacks (and bring your snacks!).

Are you zooming through the mall and tempted by large pretzels, cookies, and cinnamon rolls? They smell great and offer holiday spirit except they are really bad news for your waist. We have become oblivious to lare sizes because they are everywhere. Picture that item on a dinner plate. Does a cinnamon roll or pretzel likely take up a whole plate? That is too much! Bring an apple in your bag or choose a healthier item from the food court.

#2. Fill dessert plates halfway with fruit.

Instead of filling up your plate with pie, cake, brownies, and cookies, fill it up with fruit and leave room for a small slice or piece of one favorite treat.

Consider the savings:

Plate 1: 900 calories

  • Pecan pie slice: 500
  • 1 butter cookie: 200
  • Peppermint brownie: 200

Plate 2: 145 calories

  • 1 cup fresh fruit: 90
  • 1 cookie or 1/2 of a pie slice: 200 calories

Hint: bring a beautiful fresh fruit salad or bowl of fruit so you can have this option.

#3. Make a healthy plate for lunch and dinner.

No matter where you eat, using the MyPlate method of portion control can help you lower calories.

  • 1 big bowl of pasta with meatballs: 900 calories
  • MyPlate method: 1/4 pasta, 1/4 meatball, and 1/2 veggies = 400 calories

Make MyPlate at home, when you eat out, and when you are a guest somewhere else. It works in the cafeteria, the food court, the drive through and office parties!

#4. Eat a healthy snack plate with fruits and veggies before going to a party.

Okay so we realize it is not always easy to eat MyPlate at someone else’s house or the office party. So here is one more strategy. Eat your MyPlate fruits and veggies before you go out. Eat a small salad and a piece of fruit — that way when you go somewhere you can have a smaller serving of what they are offering and you won’t arrive starved only to fill up on a whole plate of fried chicken or fatty roast beef and fritters.

Will this be helpful for you or your clients? If so, don’t miss the free PDF handout available below. Normally it’s exclusive for people who buy the Holiday MyPlate poster, but I want to make an exception today…

Holiday MyPlate

MyPlate Meal Makeover Handout

Check out this amazing MyPlate meal makeover! I originally kept this handout as an exclusive part of the soon-to-be-released My Plate activity book, but my resolve has crumbled and I can’t wait to share it with you today! If you like what you see, be sure to keep an eye out for the free printable MyPlate handout at the bottom of the post…

Meal Makeover: Use MyPlate to Rearrange This Plate of Fried Chicken

MyPlate Meal MakeoverRevise Fried Chicken:

A typical plate filled with fried chicken and macaroni and cheese weighs in at over 850 calories! That’s way too huge for a single meal. Plus, the plate is full of solid fats and processed grains, with very few nutrients in sight. This is where MyPlate comes in handy. Use MyPlate to rebalance the plate and make the meal more nutritious!

Since filling half the plate with fruits and vegetables is key to MyPlate, start there, replacing half of the chicken and macaroni with steamed corn and green beans. Then keep protein to a quarter of the plate, choosing white meat to cut down on saturated fat. This leaves the dairy and grain groups, which are represented by the macaroni and cheese. Look at the new plate! It’s got only 333 calories, and it looks just as full as the other plate!

Dinner Meal Makeover Details:

Using MyPlate to make over this meal saves you 517 calories!

This new meal is far higher in nutrients, especially fiber, vitamins, and minerals. It’s also lower in empty calories than the first plate.

You could make this meal even better by replacing the refined grain macaroni with a whole grain pasta like whole wheat pasta or quinoa pasta. If you replaced the full-fat cheese with low-fat cheese, you’d take the improvements even further!

The green beans add 30% of your daily value (DV) of vitamin C and 20% of your DV of vitamin K.

The corn adds 17% of your DV of fiber and 21% of your DV of thiamin.

Like what you see? Here’s a free (and printable!) My Plate handout:

MyPlate Meal Makeover

And don’t miss these other engaging MyPlate materials from the Nutrition Education Store!

MyPlate Coloring Book

MyPlate DVD

MyPlate Floor Sticker

Sneak Peek from the Member Library

Have you heard about the Food and Health Membership program? It’s chock-full of fantastic resources for educators, including…

  • Access to all materials with a comprehensive, searchable database that is loaded with nutrition articles, chef-tested recipes, and engaging handouts.
  • White-label newsletters that you can use to create your own content.
  • Memorable handouts. Access all of these handouts in a library that is categorized for easy use.
  • Presentation and interactive project ideas for wellness fairs, classes, lunch-and-learn sessions, cooking demonstrations, and health fairs.
  • Chef-developed and exhaustively-tested recipes for meals that are both delicious and healthful.
  • The latest food news and scientific research. (Since we don’t accept outside funding or sponsorship of any kind, we can bring you the latest news, free of bias).
  • A translation tool that helps you translate all your articles for non-English-speaking clients. You can copy and paste to create handouts in all languages!
  • A food and health celebrations calendar that features monthly themes, food- and health-related holidays, seasonal produce, relevant clip art, handouts, and more.
  • Satisfaction, guaranteed!

holiday

Today I want to share one of those popular articles with you. Lisa C. Andrews, MEd, RD, LD has put together a great guide for throwing and attending healthful holiday parties this year. Here’s what she has to say…

The holidays come upon us fast, and so can holiday weight gain… if you’re not careful. Below are some simple swaps to prevent “a little round belly that shakes when you laugh like a bowl full of jelly.”

1. Serve veggies and dip for appetizers. Pepper strips, grape tomatoes, and cucumbers look beautiful when arranged around a bowl of hummus or dip.

2. Swap plain Greek yogurt for sour cream in your favorite dips. Your guests likely won’t notice the change and they’ll get a nice dose of protein and calcium.

3. Sauté onions and garlic for stuffing in non-stick spray or low sodium broth in place of oil, butter, or margarine.

4. Try mashed sweet potatoes with orange juice, ginger, and cinnamon in place of marshmallows, brown sugar, and butter.

5. Use 1% or 2% milk in mashed potatoes in place of whole milk or heavy cream. This cuts calories and fat from the dish.

6. Keep selzter water on hand for “mocktails”. Pour over ice and add a twist of lime. Voila! No hangover.

7. Use whipped butter or light margarine in place of stick butter. This reduces fat and calories.

8. Use reduced-fat mayonnaise in place of full-fat mayonnaise in dips and dressings. Olive oil varieties provide heart-healthy monounsaturated fat.
9. Try a salad dressing spritzer in place of bottled dressings. Blend olive oil, balsamic vinegar, and dijon mustard together for your own dressing.

10. Substitute jarred baby prunes, mashed bananas, applesauce, or plain yogurt for the fat in baked goods (such as quick breads).

11. Split desserts with your spouse, a friend, or other party guests. You may not be hungry for a full piece of pie, anyway.

12. Chop vegetables and add them to soups, stews, salads, and casseroles. This boosts the fiber and nutrient content, and also adds color to your dish.

13. Add seasonal fruit such as apples, pears, or pomegranates to salads in place of dried fruit. This adds texture and taste to your salad while reducing added sugar.

By Lisa C. Andrews, MEd, RD, LD

Remember, this article (and thousands of others) was only available to members until I decided to preview it today. If you liked what you saw, check out what a membership entails or just sign up today!

Oh, and here’s a printable version of the handout Lisa wrote…

trim

And here are some other holiday resources…

 

Quiz: Make a Healthy Plate

Quizzes are great vehicles for teaching key health lessons and making sure they stick. Today, as a special treat, I’d like to share one of the quizzes from the PowerPoint show Make a Healthy Plate. This show is one of the chapters in the 12 More Lessons of Wellness and Weight Loss program, which is a comprehensive employee weight loss program.

Are you ready for the sneak peek?

Which Plate?

All right, here’s the quiz. Take a look at the slide above. Which plate has the most calories? Is it Plate A, with a chicken fried steak and fries, or is it Plate B, the one filled with a chicken and vegetable stir fry alongside some brown rice?

Answer Slide

You may not be surprised to see that it’s Plate A that has the most calories, but look at how many more calories it has than Plate B. Plate A has 1,121 calories, while Plate B has only 356 calories. That’s a 765 calorie difference!

A closer look at Plate A

Let’s take a closer look at each plate. You get the calorie total in Plate A by combining an 8-ounce fried steak — which has 521 calories — with 6 ounces worth of French fries. That serving has 600 calories, which brings the total up to 1,121 calories. The fat content is nothing to sneeze at either. When the 21 grams of fat in the steak join the 33 fat grams in the fries, they add up to 54 total grams of fat on that plate alone!

Plate B

Now let’s do the same math for Plate B. A single cup of carrots and a cup of broccoli each have 54 calories. The chicken breast has another 140 calories, and the brown rice has 108 calories. When you add all that up, you get 356 calories for the plate. And the fat grams are much smaller as well. Each cup of vegetables has less than 1 gram of fat, and the brown rice has none at all. The chicken breast has 3 grams of fat, which brings the fat total for the whole plate to roughly 4 grams of fat.

That’s where I’m going to end the slide preview for today. This excerpt comes from pretty early in the Healthy Plate PowerPoint. The show goes on to cover the basics of MyPlate, the components of each My Plate food group, strategies for eyeballing the correct portions, ways to calculate the total calories on your plate, and even methods for “shrinking your plate” at each meal. Fun pop quizzes pepper the presentation, which ends with a review of its most important points.

And that’s just 1 chapter of the 12 that are featured in the 12 More Lessons of Wellness and Weight Loss program! I wasn’t kidding when I said that it was comprehensive. Check out the details for the 12 lessons in the link below…

Here’s a PDF copy of all the slides you saw today — feel free to use the quiz however you’d like!

Healthy Plate

And here are some other great resources from the Nutrition Education Store!

Finding Success on the Path to Wellness

Have I mentioned that I just updated all of our comprehensive wellness programs?

Because I have, and I’m really proud of what my team and I have created. The latest updates include information from the 2015-2020 edition of the Dietary Guidelines for Americans, along with a streamlined presentation platform and general improvements that will make these resources more fun for your audience.

So to celebrate that excitement, I’m sharing some slides from one of the most popular programs, The 12 Lessons of Wellness. Today’s preview comes from the show Getting Started, and the slides I’ve chosen offer advice for staying motivated and sidestepping pitfalls on the path to good health.

Let’s take a closer look!

FaceChallenges

As you embark on any path to wellness, you’ll eventually encounter a few stumbling blocks. That’s totally normal! If you plan ahead, it will be easier to overcome those obstacles and continue on your road to success.

Make sure to have a plan B for when the going gets a bit tougher. Fill your freezer with healthy meals. Prep healthy snacks and store them in the fridge or pantry. Keep some in the car in case an on-the-go craving strikes. Speaking of putting things in the car, toss a few exercise clothes in the trunk so that you’re always prepared for a workout. This will help you avoid skipping workouts because you didn’t plan ahead, and it will also ensure that you are prepared if an unexpected exercise opportunity pops up.

Remember that reaching and maintain a healthy weight is your lifetime plan. When you feel discouraged, focus on your successes and review your reasons for wanting to lose weight in the first place.

SpecialOccasions

Now let’s delve into some detail. How can you stay motivated during special occasions?

One tip is to eat before the party so that you aren’t starving when you face down a festive and lavish spread. While you’re there, focus on the conversation. If you do want to indulge a bit, keep things small, exercise the next day, and eat lighter for the rest of the day or the day after.

At these parties, you may encounter a weight loss saboteur or two. Avoid people who don’t support your efforts and instead find people who share your goals. Who knows? This may be a great opportunity to get a workout buddy!

SlowProgress

Let’s move on to another challenge. What happens when you hit a period of slow/no progress?

To start, have patience with yourself. Some days are easier than others. Revisit your goals and make sure that they’re realistic. You can always talk with your dietitian or doctor about your frustration too — they’ll have lots of great ideas for you.

RewardWhen it comes to keeping your motivation through health and fitness challenges, sometimes a reward is just the boost you need. Establish what your reward will be ahead of time, and remember, the reward shouldn’t be food!

It’s often helpful to set up rewards for milestones, not just the final goal. Plan a few rewards that you can earn along your path to fitness and weight loss — don’t just save one big reward for the end!

The show goes on in much more detail, but that’s where I’d like to stop the sample for today.

If you like what you see, consider exploring the 12 Lessons of Wellness and Weight Loss program. It’s one of the most comprehensive and effective programs for employee weight loss that my team and I have created, and it has been hugely popular.

And, as a special bonus, here are the free printable PDFs of the slides we previewed today!

Getting Started Sample Slides

And here are some of the top-selling weight loss resources from the Nutrition Education Store!

7 Simple Ways to Save Calories

Reward Chart Handout

Feel Full with Fewer Calories PowerPoint and Handout Set

Scale Down Your Portions

Scale Down Your PortionsIt’s time for a dispatch from inside the Nutrition Education Store! Today I want to share a handout that — until right now — was only available to people who had purchased the Scale Down Your Portions poster. So here it is, in all its glory. How will you use your free copy?

Scale Down Your Portions!

How can you deal with oversized servings?

It can be hard to stop eating when there is a ton of delicious food to enjoy. A common answer to this problem is to ignore the rest of the food and only eat proper portions of each item. Sadly, that’s easier said than done.

Studies indicate that when people are offered larger portions of food, they tend to eat more of it. In one study, participants ate 30% more calories when offered the largest portion of an entrée, compared to what they ate when they were offered the smallest portion (Am J Clin Nutr 2002; 76(6): 1207-1213). When there is lots of food on your plate, it can skew your perception of what you’ve eaten and make it hard to stop eating.

It turns out that the best way to deal with portions is to scale them down. There are a bunch of different ways to scale down your portions — which will you try first?

Scale Down Tip #1: Read the Facts!

The Nutrition Facts labels on foods are treasure troves of information. You may be surprised at what constitutes a single serving, especially in things like bottled sodas and bags of chips. Get familiar with actual serving sizes and use the Nutrition Facts to calculate how many servings are in each container. When you can, pick up single-serving packs or use the Nutrition Facts label as a guide and make your own snack packs by portioning out proper servings into zip-lock bags and reusable bottles.

Scale Down Tip #2: Get Online!

Lots of restaurants and coffee shops have made their nutrition information available online. Check out the calorie, sodium, and fat content of your order before you head out the door and make sure that the portion size is reasonable. If it’s not, look for healthful alternatives. This will help you find balanced portions and skip servings that are way too big.

Scale Down Tip #3: Share!

If you want to get or make something that only comes in a large portion, share it! Whether you’re at a restaurant or a backyard barbecue, it can be easier than you think to share a large portion of food. And, after all, sharing is caring.

Scale Down Tip #4: Think Before You Drink!

Beverages with added sugar or fat need special attention when it comes to portion control. We found that small bottles of soda, tea, and juice drinks still contained more than 2 servings per bottle. So follow the first few tips and research exactly what is in that beverage that you’re about to enjoy. Then think twice before getting a jumbo size.

What do you think? If you like what you see, get your very own PDF copy of the Scale Down Your Portions handout, for free!

Scale Down Your Portions

And here are some more portion resources from the Nutrition Education Store! Remember, we’re here to help you look your very best, right now!

Take Control of Your Portions Poster

Eat Less! Portion Control DVD

Portion Control Handout

 

Wellness Fair Success: The Story of a Banner

Want to hear a story?

Change It Up Health Fair BannerThis one is all about wellness fairs, health education, weight management, and custom posters. Intrigued? I thought so.

It all started with Kisha Bowden, a supervisor at the Parker Hannifin Corporation. Parker Hannifin is having a wellness fair for all its employees in order to kick off a weight-loss contest, and Kisha needed some banners to pep up her booth.

After an in-depth look at the Nutrition Education Store and some soul searching, Kisha chose the following banners on banner stands…

Once those were ordered, Kisha changed her focus to accessories and prizes. The 10K Steps wristbands offered a daily reminder and compelling message, so Kisha added them to her cart.

10,000 Steps WristbandsThat would be a great story of wellness fair decorations and balance, but it doesn’t stop there, because the next thing Kisha did was get inspired.

Since the wellness fair promotes a weight loss contest that runs from now to June, Kisha decided to have us create a custom banner for her employees, adding their names and offering inspiration that was designed to fit their needs. I loved her idea, so my team and I started in on possible designs right away.

We were on fire! From the time that Kisha emailed me to the time the order was set up and processed, less than one whole day had passed. We worked together to create a brand-new poster for her team, and Kisha liked it so much that she ordered custom bracelets too! All of these amazing treats will be on their way to Kisha soon, arriving only 6 days after she first visited the store.

Poster: Stand Up For YouI love projects like these! It makes me so happy to be able to make your jobs easier and to create exciting new resources that promote health and wellness. If you’d like a customized poster or bracelet set of your very own, all you need to do is ask! We are here when you want to look your very best right now.

And, in the meantime, I want to remind you about all the free resources my team and I have created for health educators. Here is a rundown of a few of my favorites — which ones are most useful to you?

Plus, we are always creating new products and resources. If you have anything you’d especially like to see, just let me know!

And here are some other wellness fair resources, perfect for health fairs, presentations, and more!

Fruit and Vegetable Banner and Stand

Wellness Fair Kit

Fruit and Vegetable Pens

Be the One

I’m sure you’ve noticed that healthful options are rather limited at most pot luck meals. These events tend to bring out the fat, sugar, sodium, and calorie-laden foods from everyone’s recipe boxes.

Shared Meal My husband and I were recently invited to such a party and he asked “will there be anything there I can eat?” (If you’ve been following my posts, then you know that my husband had a heart attack a year ago and is trying very hard to maintain a heart-healthy diet and lose some weight).

I was glad he asked. It shows that he’s thinking ahead.

Planning is always one of the suggestions offered to folks who are trying to maintain a special diet at social events. When in doubt, take something that you know you can eat.

With this thought in mind — and the holiday party season approaching quickly — I asked the participants in my heart-healthy cooking class what they would take to a pot luck party. Here are their ideas…

  • Chocolate angel food cake (no egg yolk and no frosting)
  • Apple squares (made with fresh apples, using apple sauce to replace any fat)
  • Quinoa salad with fresh spinach and a lemon dressing
  • Fresh greens tossed with strawberries, almonds, and homemade vinaigrette
  • Baked spinach balls
  • Baked tortilla chips with homemade salsa
  • Low-salt potato chips*
  • Swedish meatballs made with ground chicken and low-sodium gravy
  • Slices of Honeycrisp apples

I added a few suggestions of my own as well:

  • Veggie sticks and hummus
  • Dried fruit and nuts
  • Fresh fruit with a yogurt dip

I think my class members get it. They understand the need to be the ones to bring the healthful stuff. However, this doesn’t mean that they don’t have reservations and concerns. I heard comments like  “we’ve done this before and no one ate the healthy foods,” “no one else will eat it,” and “I’ll end up taking it home.”

That’s okay. In fact, it may actually be a bonus. Take it home and you’ll have something for tomorrow. At least you were the one that took something healthful. Yes, I know it’s hard to eat apple slices when there’s a gooey dessert available. But eating a few apple slices means that you’ll be more full and have less room when you slice yourself a bit of that gooey dessert.

Start a trend. Be the one.

By Cheryle Jones Syracuse, MS, Professor Emeritus, The Ohio State University

Want to encourage your clients to be the one? Here are 10 great (and free!) recipes for healthful pot luck options…

And, as always, there’s more right here in the Nutrition Education Store. Here are some great holiday survival materials…

Holiday Secrets: Healthy Holiday Recipes

Holiday Challenge: Strategies to Help People Stay on Track During the Holidays

Poster: Holiday Survival Tips

*I have a little problem with this response, since there is still a lot of fat in this product. At least she was thinking about the sodium!

Weight Control Marketing Terms that Raise Red Flags

WhichFoodsAreHealthful“Fast, easy weight loss without exercise!”

“Lose weight while you sleep.”

“Enjoy your favorite foods and lose weight. Effortlessly.”

These claims have to be true because I : (a) read it in my local newspaper, (b) saw it online, (c) heard it on my favorite radio station.

Right?

Wrong!

We know better, but wouldn’t it be great if there really was a product that produced these types of results?

The Federal Trade Commission (FTC), the nation’s consumer protection agency, published “Gut Check: A Reference Guide for Media on Spotting False Weight-Loss Claims” in January 2014. This guide lists seven weight loss claims that experts agree are false and misleading, and which should prompt a “gut check.”

What’s a gut check? It’s a second look to make sure that publishers are not running advertisements with claims that are known to be false.

The FTC uses these guidelines to enlist the help of media professionals, asking them to prevent false claims from ever appearing. Even though the truth in advertising laws prohibit false or misleading advertising claims, obviously these claims still exist. Under the law, advertisers have two choices:  either the results in the ad must be typical of what other consumers can expect to achieve or the ad must clearly and conspicuously disclose the typical results.

The FTC created a teaser website http://www.wemarket4u.net/fatfoe/index.html that promotes FatFoe™, a revolutionary (and fake) product that produces amazing weight loss results. They built this website to demonstrate false advertising claims to consumers. Click on the ‘order now’ button and you are transferred to a site that explains how you’ve been duped and how to spot false weight loss claims.

So. How can you best put this information to use for your clients? Have them use the seven gut-check claims and examples of the fictitious yet all-too-believable FatFoe™ advertisements to avoid falling prey to wild and unrealistic claims. Here are a few examples — the more familiar your clients are with these compelling (yet false!) claims, the less likely they are to be duped by a sneaky product…

Don'tBeFooledClaim #1: Causes weight loss of two pounds or more a week for a month or more without dieting or exercise.

Many consumers believe that rapid weight loss is the norm, and are unhappy with losing the 1-2 pounds per week that experts believe is both safe and sustainable.

“Finally there’s FatFoe™, an all-natural weight loss compound so powerful, so effective, so relentless in its awesome attack on bulging fatty deposits that it eliminates the need to diet.” (Note the consumer endorsement: “I lost 36 pounds in 5 short weeks”).

Remember, don’t be fooled.

Claim #2: Causes substantial weight loss no matter what or how much the consumer eats.

Changing food choices and eating habits, especially eating smaller portions, is one of the keys to lasting weight loss. Unfortunately, it’s also a behavior change that many people find extremely difficult.

Watch out for claims like, “This revolutionary product lets you enjoy all your favorites – hamburgers, fries, pasta, sausage, and even gooey desserts – and still lose weight. One FatFoe™ tablet before meals does the work for you and you’ll lose all the weight you want.”

Claim #3: Causes permanent weight loss even after the consumer stops using the product.

Maintaining weight loss requires continuing the same behavior changes in food choices and physical activity that produced the initial weight loss.

How does this false claim get used? “Thousands of people have used FatFoe™ and kept the weight off for good” is just one example.

GetInBalanceClaim #4: Blocks the absorption of fat or calories to enable consumers to lose substantial weight.

Even legitimate medications that block fat absorption need to be used within an overall lower-calorie, healthful diet.

“The safe, all-natural active ingredient in FatFoe™, auberginium, binds with food to block the absorption of fat, carbs, AND calories. Lose up to 10 pounds per week – with no sweat, no starvation!”

Don’t fall for it!

Claim #5: Safely enables consumers to lose more than three pounds per week for more than four weeks.

Losing weight rapidly over a longer period of time can lead to gallstones and possibly other health complications. Weight loss should be closely managed by a physician.

So, when you see something like “Even if you have 40, 50, 60 or more pounds to lose, doctors recommend Fat Foe™ as the no-risk way to blast off the weight and inches in a few short months. Just in time for bikini season or that class reunion,” then you know to run for the hills.

Claim #6: Causes substantial weight loss for all users.

Individual rates of weight loss are all different, and there is no one established method that leads to weight loss for every person.

“FatFoe™ is guaranteed to work for you. Melt away the pounds regardless of your body type or size.”

Claim #7: Causes substantial weight loss by wearing a product on the body or rubbing it into the skin.

There is no research that shows any product worn on the skin or applied externally leads to weight loss.

Throw that “Bonus offer! Order now and get a free 60-day trial of FatFoe™ UltraThin Gel. Target the stubborn fat on your hips and thighs with this proven flab fighter.” into the trash!

So. There you have it. The 7 gut-check claims and some examples of how sneakily they can be used. Help your clients steer clear of this nonsense by sharing this post or sending them a copy of this free weight control handout.

Gut Check Handout

By Lynn Grieger RDN, CDE, CPT, CWC

References:

  1. Federal Trade Commission, Bureau of Consumer Protection. Gut Check: A Reference Guide for Media on Spotting False Weight-Loss Claims. http://www.business.ftc.gov/documents/0492-gut-check-reference-guide-media-spotting-false-weight-loss-claims#claims January 2014. Accessed 9-8-2014.
  2. Federal Trade Commission. With FatFoe™ Eggplant Extract You Can Kiss Your Dieting Days Good-bye. http://www.wemarket4u.net/fatfoe/index.html Accessed 9-8-2014

You guessed it! There’s more in the store! Check out these healthful weight management resources…

Weight Control Poster Set

Weight Management Brochure Set

12 Lessons of Wellness and Weight Loss Program

Diet and Exercise: How Does It Work?

Balancing ActIf I exercise every day, does that mean I can eat whatever I want?

Short Answer: No. Food choices and physical activity are both necessary for promoting overall good health.

Long Answer: The 2010 Dietary Guidelines for Americans report begins with, “Eating and physical activity patterns that are focused on consuming fewer calories, making informed food choices, and being physically active can help people attain and maintain a healthy weight, reduce their risk of chronic disease, and promote overall health.” According to the National Weight Control Registry, people who successfully lost weight and then maintained that new weight for at least 5 years reported that they did 60 minutes of moderate intensity physical activity per day. Additional healthful habits included eating a low-calorie, low-fat diet, eating breakfast, weighing themselves regularly, and maintaining a consistent eating pattern across weekdays and weekends. A combination of daily physical activity and healthful eating can lead to long-term weight management success.

Why bother with maintaining a healthful diet and being physically active?

The scientifically-supported data indicates that if you do these things, you will have a lower risk of…

  • Early death
  • Coronary heart disease
  • Stroke
  • High blood pressure
  • Type 2 diabetes
  • Certain cancers
  • Depression

Key Message: Some physical activity is better than no physical activity. Accumulate a minimum of 20 minutes of moderately intense exercise every day for overall good health.

By Lynn Grieger RDN, CDE, CPT, CWC

Sources:

  1. Dietary Guidelines for Americans, 2010. http://www.health.gov/dietaryguidelines/2010.asp Accessed 4-22-14.
  2. Long-term weight loss maintenance. Rena R Wing and Suzanne Phelan. Am J Clin Nutr July 2005 vol. 82 no. 1 222S-225S.
  3. Physical Activity Guidelines. US Department of Health and Human Services. http://www.health.gov/PAGuidelines/guidelines/ Accessed 4-22-14.

This post is excerpted from the Communicating Food for Health Newsletter. For more details or to read the unabridged post, sign up for a membership today!

Communicating Food for Health Member Newsletter

But wait, there’s more! Check out these amazing new arrivals…

2015 Food and Health Calendar Poster

Healthier Choices 1-2-3 Banner and Stand

Exercise to Lose and Control Weight Poster