Table 1 |
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Activities in the Shape up for Life program |
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| Dietary topic |
Activity description |
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| Healthy eating & Energy Balance |
Introduction to healthy eating – variety, quality; Balancing energy intake with expenditure;
Energy and Nutrient density of food; Barriers to eating healthily (food triggers),
problem solve common issues |
| Glycemic index (GI) |
Background; Using GI for choosing better quality CHO; Reducing refined CHO |
| Food labels |
Judging food quality; Identifying low fat/low sugar options based upon 1) nutrition
info panel 2) ingredients list 3) nutrition claims |
| Fats |
Recommended saturated fat intake; Types of fat; Choosing better quality fats, Benefits
of omega-3 polyunsaturated fatty acids and plant sterols |
| Carbohydrate & Fibre |
Benefits of fibre; Disadvantages of low CHO/low fibre intake; Increasing fibre |
| Salt |
Disadvantages of salt; Recommended sodium intake; Food sources; Brainstorm alternatives
for flavouring food without salt |
| Shopping tips |
Healthy eating on a budget |
| Refresher: GI, Fat & Salt |
Recap and feedback on GI/CHO-Fat-Salt; What barriers participants have found, problem-solve
common issues |
| Food variety |
Importance of variety; Food variety checklist (Nutrition Australia fact sheet) |
| Takeaway food |
Disadvantages of excess takeaway; Brainstorm alternatives |
| Alcohol & Caffeine |
Disadvantages of excess alcohol & caffeine; Brainstorm alternatives |
| Supermarket 'secrets' |
Judging quality, price and processing of food |
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| Physical activity topic |
Activity description |
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| Exercise & Energy Balance |
Introduction to exercise – Endurance, Resistance, Flexibility; Using pedometer and
physical activity diary |
| Endurance exercise1 |
Moderate intensity exercise; FIT formula (Frequency, Intensity, Time); monitoring
exercise intensity (Talk-test, RPE, HR) |
| Resistance training1 |
Benefits of strength training; Common questions; Using resistance bands |
| Flexibility exercise |
Importance of stretching; How to stretch safely and effectively |
| Endurance exercise2 |
Recap and Feedback on exercise; Increasing variety by adding to FITT formula (Frequency, Intensity, Time, and Type) |
| Resistance training2 |
Benefits of building lean tissue; How to lift safely and effectively |
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Pettman et al. International Journal of Behavioral Nutrition and Physical Activity 2008 5:53 doi:10.1186/1479-5868-5-53 |
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