Weight/Waist Management – Nutrition Series

For The Health of It!
BROWN-BAG LUNCH & LEARN
Weight/Waist Management—Nutrition Series
 Tuesdays 11:30-12:30 at the Northfield Senior Center
1/05/10-2/16/10

• Have fun, snack (provided) while learning new ways to enjoy healthy foods
• 7 of the 10 leading causes of death are due to poor diet and physical activity patterns
• Learn how to design good tasting, appealing  healthy meals that can offset health issues
• Learn about specific eating strategies & nutrients that are vital in disease prevention.
• Enjoy energy, vitality & health that good nutrition can bring; Improve your Nutrition IQ
• Presented by a fun loving, empathetic, senior-center aged RD, LD
• No starving or Styrofoam-tasting silliness will be involved.

 Weekly topics include:

 Week 1 Calories Count!  A Start to Managing Weight

All foods provide energy or calories to fuel our bodies.  When excess energy is consumed compared to what our bodies use, we gain weight. Let’s start looking at eating more low calorie yet high nutrient containing foods to help in weight loss or management.  

Week 2  Fat – Trans Fat, Omega 3 fats- (What’s all that Mean?)

As you go down the grocery store aisles, more and more foods have claims that they contain ‘omega 3’s.  Food labels 3 years ago changed to reflect ‘trans fats.’  In this class we will review fact versus fiction regarding dietary fats that help prevent heart disease and improve our cholesterol levels. 

Week 3  Protein: The Mediterranean Diet Approach

People in the Mediterranean region of the world have low rates of heart disease, cancer and other chronic health conditions.  Find out about the foods that they consume and how they have been shown to be health promoting.

Week 4  Carbohydrates: Glycemic index?  What foods, When and Why?

Not all carbohydrate calories are equal.  Some carbohydrate rich foods can make us feel more satisfied than others.  When weight loss i s desired – selecting carbohydrate rich foods with a higher glycemic index an be beneficial.  

Week 5  Dietary Approaches to Stopping Hypertension (DASH diet)

One third of all Americans are sodium sensitive, or can see elevations in blood pressure with a high salt diet.  The DASH diet has been shown to lower systolic blood pressure (the top number) by 11 points and diastolic blood pressure by 6 points.  This is as effective as medication and much less expensive on our pocket books and the health of our organs.

Week 6  Fluids:  Getting enough (Am I supposed to really drink that much water?) Water is a nutrient – and the largest nutrient our body’s need.  When caffeinated beverages are consumed, there is a need for replacement fluid.  As we age, we are less able to get adequate fluid with thirst cues.

For more information see the Weight Waist management – Nutrition Series Flyer or contact the Northfield Senior Center.