This document provides information and tips for managing weight through goal setting and meal planning. It discusses setting SMART goals, determining calorie needs based on activity level, planning meals and shopping lists, understanding portion sizes versus serving sizes, and how portion sizes can impact calorie intake. The key points are to set realistic and measurable weight goals, balance macronutrients at recommended percentages, plan meals and grocery lists, and pay attention to portion sizes, as consuming larger portions can significantly increase calorie intake without feeling more full.

1. Ramona Pagel
Fitness wellness Manager
982-2589 ramona.pagel@navy.mil
Managing your weight –Plan to
succeed

2. Objectives
 Set realistic goals
 Learn how to plan your meals
 Promote healthy eating in your life and family
environment

3. Set Goals
 Smart Goals
 SPECIFIC – what are you trying to accomplish
 MEASURABLE- give your goal a number
 ACHEIVEABLE- fit it into your lifestyle
 REALISTIC – Make changes you can handle easily
 TIMELY – have a time frame

4. Where do you get your calories from
 Carbohydrates ( 4 cal/gram)– 60% of diet
 Starches, sugars
 Main energy source for muscle, and brain
 Proteins (4 Cal/gram) – 20%
 Meats, fish, poultry, Milk/products, beans, soy,
nuts/seeds
 Repairs cells including muscle
 Fats (9 Cal/Gram)- 20%
 Oils, margarine, butter, fatty meat, dressings

5. Healthy Weight
 Same amount of energy in and energy out =
Weight stays the same
 More energy IN than Out over time= Weight Gain
 More energy OUT than in over time= Weight loss

6. How much is enough?
 Caloric need is dependent activity level
 Low level –sedentary 13-15 K/lb of body weight
 Moderate (30-60min of exercise 3-4x/week) 16-18
K/lb of body weight
 High (60-90 min of exercise 5+x /week) 19-21k/lb of
body weight

7. What does your week look like?
 Days Off?
 Kids week- after school activities
 Weekend activities
 After work engagements
 Spouses Schedule
 ETC

8. Planning and Brainstorming

9. Shopping list

10. Portion size vs Serving size
Portion size: is the
amount of a single
food item served in a
single eating
occasion; such as, a
meal or a snack.
Serving size is a
standardized unit of
measure of foods:
For example, a cup
or an ounce is used
in dietary guidance,
such as the Dietary
Guidelines for
Americans.

11. Portion size does matter- Rolls et
al
51 adults received 4 meals of different portion sizes
of macaroni and cheese on different days
 Ate more as portion size increased
 Consumed 30% more energy (162 cal) when
offered the largest portion (1000 g) compared to
the smallest portion (500 g)
 Reported similar ratings of hunger and fullness
despite the intake differences
 After the study, only 45% of participants reported
noticing differences in portion sizes served
Rolls et al. AJCN 2002.

13. Each is 200 calories = 1000 Calories

15. You are in control-
 Use the smaller plate
 Make conscious decisions
 Consider the nutrient density of the food
 Read labels
 Listen to you body