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This is a 6 week program for children and adults of all ages,
designed to get you on track and keep you on track to reach your
health and fitness goals.
You
will follow a program, “designed by a Registered Dietician” specifically
for you and your needs. Your daily meal plans will include
your specific tastes and give you the variety you need and want
to keep you on track.
Week 1:
Initial Assessment, General Nutrition Info
- Overview of class, expectations, distribution of materials
- Explanation of goal sheets – the last 3-5 min.
of each class members will determine 3 specific goals
pertaining to diet for the upcoming week, the first 3-5
min of each class members will evaluate their success
on achieving these goals
- Individualized nutritional assessment (via questionnaire) – used
to determine cal, pro, fat, carb requirements for goal
weight
- Review of general nutrition and metabolism
- Importance of 5 small meals in speeding up metabolism,
regulating blood sugar levels, and preventing binges
- Dietary Guidelines - functions of carbohydrates,
proteins, fats, water vitamins and minerals – necessity
of multivitamin, basic supplementation
- General Tips for Success
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Week 2:
Meal Planning, Portion Control, Menu Development
- Each individual receives a customized meal plan based
on his/her goals, lifestyle factors, health status, current
diet, exercise plan, etc. – meal plan is completed
by instructor between week 1 and 2 of class
- Explanation of meal plan calculations – calorie,
carb, fat, and protein determination
- Reading the meal plan – explanation of portions
- Discuss timing of meals – balance of carbs, proteins,
fats at each meal
- Use case studies as practice distributing portions
throughout the day
- Spend time developing personalized menu using food
portions for one day
- Discuss use of energy bars, shakes, etc.
- Discuss Nutrient composition of exchanges
- Use examples to determine the number of exchanges (portions)
in each item
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Week 3:
Grocery Shopping,
Label Reading
- Review nutrient composition of exchanges
- Guidelines for label reading
- Label claims – low fat, light, reduced fat, reduced
calorie, etc.
- Label reading activity – determine how each food
fits into the meal plan (use cut out food labels)
- Grocery shopping tips – best choices from each
isle
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Week 4:
Dining out
- Review of extensive dining out packet – how to
dine out at a variety of restaurants
- Best fast food choices – practice turning cals,
carbs, pro, and fat into exchanges
- Practice making smart choices when dining out by reviewing
menus from a variety of restaurants
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Week 5:
Diet and Disease
- Educational information on cholesterol, diabetes, hypertension,
cancer, heart disease – educational materials from
American Diabetes Association, American Heart Association,
American Cancer Institute
- Discussion of supplementation to reduce the risk of
disease
- Vitamin/Mineral info
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Week 6:
Behavior Modification
and Resources
- Strategies to combat common dietary habits
- Tips for surviving parties, picnics, family gatherings,
etc.
- Healthy recipe resources – recipe exchange
- Low fat substitutes
- Resources
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