The Nuts and Barley of Eating!

I don't want this post to turn into a nutrition lesson - that would be horribly boring -  besides which, there is a great deal of information about the subject on the Internet and specifically at the USDA My Plate Website.  However, we were talking about nutrition as it relates to the weight loss community this week and some fundamental questions came up.  I promised to answer them here:

The information that follows comes directly from the Weight Watchers Program Manual that is published for all staff members to be able to deliver a consistent deliverable.  It is written by top nutritionists and dietitians with the research coming from both published articles in the Medical and Scientific communities and from their own research.

Daily requirements for Fiber - There is a great deal more to this than just the question "how much fiber should I consume a day?"  Do yourself a favor, if you are interested in this subject, take some time to research for yourself - there is a lot to learn.  I've spoken about the "whole grain" logo at almost all the meetings this week - this is what you're looking for on the side of the package to identify a specific product as whole grain.

Recommended Fiber Intake

Health experts agree that most people in North America do not eat enough fiber. 

• To meet fiber recommendations in the U.S. and Canada, the current intake of fiber should be at least doubled. 

• The “Nutrition Facts” panel on food labels lists the grams of dietary fiber in one serving of the product. Good sources of fiber have at least 2.5 grams of fiber per serving.

It is better for members to get their fiber from foods rather than from supplements. 

• High-fiber foods contain essential vitamins and minerals not found in fiber pills or liquid fiber supplements.

• Also, high-fiber foods are filling and can better support members’ weight-loss efforts than taking fiber supplements.

Members should keep in mind that while some fiber is great, a lot more is not better . 

• An excessive amount of fiber can cause abdominal distress. 

• Some members, especially vegetarians, who are used to eating large quantities of fiber-rich foods, like fruits, vegetables, and grains, may be able to tolerate up to 60 grams of fiber per day. 

• Recommended intake of fiber is 25g per day for women, up to 38g for men

Although plant foods vary in both the amount and type of fiber they contain, most contribute at least small amounts of fiber. 

• Even plain white bread, for example, has some fiber. 

• To enjoy the health benefits that fiber contributes, choose a variety of fiber-rich foods, including whole grains, fresh vegetables, and whole fruits.

Daily requirements for Protein. 10 – 35% of daily calories ought to come from protein consumption.
• Protein is a compound that builds and repairs muscle tissues. It is also an important component of enzymes, some hormones, and antibodies that help fight infection.
• Protein is made up of over 20 different amino acids. The body can manufacture only about half of the amino acids it needs. The others, called essential amino acids, must come from the foods we eat since the body cannot make them on its own.
• Protein has been linked with increased satiety.

From this week's meeting - getting back to NUTRITION Basics, on a daily basis we should all be consuming:

Whole Grains

Lean Proteins

Low Fat or Fat-Free Dairy or Dairy Substitutes

Fruits and Vegetables

Healthy Oils

- In Weight Watchers "speak" follow the Good Health Guidelines"

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FAB NEWS FROM WEIGHT WATCHERS


CHAMP center weigh-in results go straight to online Trackers

 
We’re thrilled to bring you a convenience feature that you've been requesting. Effective immediately, all eTools users who attend a computerized center will see your weigh-in results appear automatically in your eTools Weight Tracker!

 
I'd like to just share with you that research shows that members who use their eTools combined with attending meetings lose 50% more weight. As your Weight Watchers leader, nothing gives me more gratification than seeing members being successful.  

If you are having trouble logging in to your eTools, e-mail loginhelp@weightwatchers.com for assistance.

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Watch this space... "Lose for Good" is Coming :)

Click on the link for a sneak preview  -- shhhhh!

And finally...

“Never mistake knowledge for wisdom. One helps you make a living; the other helps you make a life.”   Sandra Carey