健康体重控制Presentation-healthyWeight.ppt

* * * * * * * Low ED foods usually contain a lot of water and fiber, and not very much fat * * * * * * * * * Don’t let taste go to waist不要越吃越胖 Demo 1 A bite here, a bite there and you have run up 100 calories or more, in just a few tiny tastes.一口这，一口那，为了一点口味就吃了100多卡 You open the fridge door…打开冰箱 Bite 1: ? cup of orange juice remains in the carton. Calories = 26 一口：1/4杯橙汁=26卡 Bite 2: 2 tablespoons of cereal left in the box. Calories = 64 二口：2勺谷物=64卡 Bite 3: 2 teaspoons of milk in your coffee shortly after arriving at work. Calories = 20 三口：刚到单位，2勺奶放入咖啡 You’re already up to 100 extra calories and it’s not even morning tea time.还没开始早茶，你已经吃了100多卡了 You will need to walk a mile to burn the 100 calories you’ve just eaten. Question: Who can share an experience of eating without thinking?问题：谁能分享饥不择食的经历 Satisfying foods令人满意的食物 Some foods that are low in calories can satisfy your hunger. Energy Density (ED) measures the number of calories or kilojoules per serving. These vary for each food item一些低热量食物可满足饥饿。ED衡量单位食物的热量是多少卡或千焦。. A small dish of corn chips has the same energy as: 一碟玉米片等能量等于 1 apple + 1 cup of strawberries + A plate of carrots with healthy dip!苹果+一杯草莓+一盘好沾酱胡萝卜 23 raisins:39 calories/13 grams = 3 ED23个葡萄干：39卡/13克=3ED 23 grapes: 39 calories/55 grams= 0.7 ED23葡萄：39卡/55克=0.7ED Fact: 常识 When you choose low energy dense foods, you can eat much more food and still maintain your body’s energy balance.吃低能量食物，你可以吃更多还保持能量平衡 Food Diary: If you bite it, write it!食物记录：吃了就记下 Many people who maintain a healthy weight use a daily Food Diary to help. 很多保持健康体重的人使用每日食物记录辅助 In the daily Food Diary record things like:在每日食物记录中记下： What you ate吃了什么 When you ate (time and situation)时间，情况 How you felt about your food choice (mood, attitude and stressors)怎么选择的食物（心情，态度或刺激点 Portion size and energy consumed (quantities and calories)食量和能量 Physical activity performed体力运动 How you managed cravings如何控制你的食欲 Your weight, blood pressure, waist measurement, en