Resources

American Academy of Pediatrics

Resource for recommendations and guidelines for pediatric preventive health care.
www.aap.org

Academy of Nutrition and Dietetics

Find a Registered Dietitian in your area plus up-to-date and evidence based food and nutrition information.
www.eatright.org

American Society for Metabolic and Bariatric Surgery

Provides educational and support programs for surgeons and integrated health professionals to advance the art and science of metabolic and bariatric surgery.
www.asmbs.org

International Obesity Taskforce

Research-based think tank of international obesity experts.
http://www.iaso.org/iotf/

National Associate of School Nurses

Established to advance the specialty practice of school nursing to improve the health and academic success of all students.
www.nasn.org

National Institute for Health Care Management

Nonprofit, nonpartisan group that conducts research on health care issues and disseminates research findings in hopes to that promote and enhance access to health care.
http://nihcm.org/publications/obesity

The Obesity Society

A leading scientific society dedicated to the study of obesity.
http://www.obesity.org/

Preventive Cardiovascular Nurses Association

A leading nursing organization dedicated to preventing cardiovascular disease through assessing risk, facilitating lifestyle changes, and guiding individuals to achieve treatment goals.
http://pcna.net/index.php
http://pcna.net/clinical-tools/tools-for-healthcare-providers/heart-healthy-toolbox

World Health Organization- Nutrition

Provides leadership on global health matters within the United Nations. Helps shape health research agendas, sets and follows emerging health trends, and guides evidence-based policy decisions.
http:www.who.int/nutrition/en/

Yale Rudd Center for Food Policy & Obesity

A non-profit research and public policy organization devoted to improving the world’s diet, preventing obesity, and reducing weight stigma.
http://yaleruddcenter.org/

Aim for a Healthy Weight

Learn key recommendations for weight loss, assess your risk factors related to overweight and obesity and use interactive tools to help you eat better and sustain behavior change.  http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/index.htm

The American Heart Association

Covers everything from physical activity to eating out the healthy way.  Includes advice about how to grocery shop and manage weight.  www.americanheart.org

BMI calculator

Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women.  http://www.nhlbisupport.com/bmi/

Centers for Disease Control’s Division of Nutrition, Physical Activity, and Obesity (DNPAO)

Working to implement policy and environmental strategies to make healthy eating and active living accessible and affordable for everyone.  http://www.cdc.gov/obesity/index.html

HealthyDiningFinder.com

Finds the healthier options at restaurants with corresponding nutrition information such as calories, fat, and sodium.  http://www.healthydiningfinder.com

Healthfinder  

This website is from the National Health Information Center, U.S. Department of Health & Human Services. You can find answers to nutritional questions that affect health.  www.healthfinder.gov

Let’s Move

Let’s Move! is a comprehensive initiative, launched by the First Lady Michelle Obama, dedicated to solving the problem of obesity within a generation.  www.letsmove.gov

Live Better America

Get ideas of how to eat, cook and move better with recipes and tips for healthy living.   http://www.livebetteramerica.com

Medlineplus              

Web resource that presents research and current information on a variety of diseases.  www.medlineplus.gov

Nutrition.gov

Provides easy, online access to government information on food and human nutrition.  http://www.nutrition.gov/

NHLBI Obesity Education Initiative

An initiative to help reduce the prevalence of overweight along with the prevalence of physical inactivity in order to reduce the risk of coronary heart disease and overall morbidity and mortality from coronary heart disease.  www.nhlbi.nih.gov/about/oei/index.htm

Portion Distortion

Want to know what portion sizes were like 20 years ago compared to today? Take these two quizzes on this website to find out.  http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/portion/index.htm

PublicHealth.org

A site that provides comprehensive information on careers in public health, and resources on major public health concerns.

http://www.publichealth.org/resources/heart-disease/

Strategies to Overcome and Prevent Obesity Alliance "Weigh In: Talking to Your Children About Weight and Health"

Online guide to fill the information gap and offer practical advice for parents struggling with how to discuss weight and health with their children.  http://www.stopobesityalliance.org/wp-content/themes/stopobesityalliance/pdfs/stopobesityalliance-weighin.pdf

Surgeon General Childhood Overweight and Obesity Prevention Initiative

Outlines strategies communities can use to combat the obesity problem.  www.surgeongeneral.gov/topics/obesity

United States Department of Agriculture: ChooseMyPlate

Incorporates recommendations from the Dietary Guidelines for Americans 2010 and offers personalized eating plans, interactive tools to help users plan food choices, and advice on how to balance food and physical activity.  www.choosemyplate.gov

Weight-control Information Network

Provides up-to-date, science-based information on weight control, obesity, physical activity, and related nutritional issues  http://win.niddk.nih.gov/

Tip Sheets for download

#1 They are consistent.  Not only in their food choices but in their fitness routine, sleep patterns and timing of meals and snacks. People who are fit put their health as a top priority. When they are busy, they exercise and eat healthy. When they are tired, they exercise and eat healthy. There is no such thing as a lapse or relapse when behaviors remain consistent.

#2 They have a “daily menu”. Breakfast, lunch, dinner and snacks are similar from day to day. When there are several options for a meal or snack, we generally consume more than if we weren’t given a choice.  It does not have to be the exact same meal but there should only be a slight variation. For example, plan to have a salad every day for lunch but mix up the toppings. Add chicken the one day and salmon the next.

#3 Lean protein is a priority. Choose lean types of fish, lean cuts of beef and pork, and low-fat dairy products. By consuming adequate amounts of lean protein, lean muscle mass is able to be built and maintained which increases the metabolism. Lean protein is a sustainable type of energy that will keep you feeling full after a meal.

#4 They eat small, frequent meals. Eating every 3-4 hours will stabilize blood sugars as well as reduce the incidence of extreme hunger. This will lessen or eliminate the desire to eat high calorie, high fat foods when hungry.

#5 They are always prepared. Making a conscious decision to think ahead about your future food choices is a very important part of maintaining a healthy and fit lifestyle. For instance, if you are going to a restaurant for dinner, look at the menu and the nutritional content of the entrees beforehand. Also, plan to have a light breakfast and lunch. If you plan to be out of the house all day, pack energy-filled snacks to prevent hunger. This will also stop you from making a trip to a fast-food restaurant.

#6 They have regular “check-ins”. Whether it is on the scale, with a tape measure or with a pair of jeans, fit people make sure to monitor their body and keep themselves accountable. A weekly check-in can keep you on track.

#7 They know when to say yes. If a fit person wants dessert at dinner, they will say no to the bread or appetizer. The key is to learn when to indulge and when to pass.  Make sure whatever you choose is worth it!

#8 They get enough sleep. The average person needs 7-8 hours of sleep to function properly. Getting enough shut eye will uphold immune function, regulate your metabolism, and may give you the extra energy needed for performance. Prioritize sleep because the benefits are endless!

Tip #1: Banish Brown Bag Boredom.  Whether it’s a brown bag lunch for work or school, make it a healthy lunch packed with wholesome nutrition. Try whole-wheat couscous with chick peas or black beans; whole-wheat tortilla filled with chicken, mushrooms, onions and tomatoes; baked potato topped with broccoli, low-fat cheddar cheese and salsa; or spinach salad with sliced pear, red onion and low-fat feta cheese. Keep lunches safe with tips from http://homefoodsafety.org.

Tip #2: Snack smart. Include snacks as part of your daily calorie allowance and limit portions to one serving.  Snacks at your desk could be a piece of fruit, pre-portion snack packs, soup to go, popcorn snack size bags, and handful of trail mix – think roasted edamame, peanuts, and popcorn mixed together. Go for a blend of protein and high fiber carbohydrates! 

Tip #3: Don’t confuse hunger with thirst. Next time you feel hungry mid-day, think about how much water you’ve actually drank. Most of us consume fluids through the day- but often these fluids are caffeine filled which are not the most hydrating. If you can avoid dehydration, you can avoid overeating. So next time you’re hungry, grab 8 ounces of H20 and wait 20 minutes. See if that hunger is still lingering!

Tip #4Consult an RD! Whether you want to lose weight, lower your cholesterol or simply eat better, consult the experts! Registered dietitians can help you by providing sound, easy-to-follow personalized nutrition advice and put you on the path to losing weight, eating well and reducing your risk of chronic disease. Bonus for those of you who subscribe to the Villanova health plans through Independence Blue Cross. All health plans provide 6 nutrition counseling sessions with an RD. No copays, no referrals. Take advantage today!