Session 2-1
Finding Where Those Calories Come From
This week we will get started working towards your weight loss goal by making healthy choices and tracking everything you eat and drink every day.

You Can Do it!
You can make healthy choices that will reduce your risk for type 2 diabetes. Together we will take it one step at a time.
Why tracking what you eat is the key

“Sally is at risk for type 2 diabetes. She wants to lose 15 pounds. She has been trying to eat better each week. After a month, Sally tells her friend Tina that she is frustrated. She still hasn’t lost any weight. Surprised by this, Tina asks her to describe what she ate the day before. Sally tells Tina what she thinks she had.”
Sally
The table below shows what Sally thinks she had versus what Sally really had at each meal and the extra calories she took in without being aware.
Breakfast:
What Sally thinks she had
A bowl of cereal with milk
100 (cereal)
100 (milk)
Total calories: 200
What Sally really had
150 (cereal)
150 (milk)
Coffee with 1 Tbsp whole milk and 2 tsp sugar
50 (milk and sugar)
Total calories: 350
Extra Calories: 150 Cal
Lunch:
What Sally thinks she had
Ham Sandwich
150 (bread)
200 (ham)
150 (mayo)
Apple
50
Total calories: 550
What Sally really had
150 (bread)
200 (ham)
150 (mayo)
Medium Apple
50
Ice Tea with Sugar
150 (sugar)
Total calories: 700
Extra Calories: 150 Cal
Snack:
What Sally thinks she had
Total calories: 0
What Sally really had
200
Coffee with 1 tbsp whole milk and 2 tsp sugar
50 (milk and sugar)
Total calories: 250
Extra Calories: 250 Cal
Dinner:
What Sally thinks she had
Salad
100
Mashed potatoes
100
Piece of Fish
200
Total calories: 400
What Sally really had
50 (salad)
150 (dressing)
1 Cup Mashed Potatoes Made with Whole Milk and 3 tbsp Butter
100 (potatoes)
100 (butter)
3 ounces Fish
200 (sugar)
8 ounces Iced Tea with Sugar
75 (sugar)
Total calories: 675
Extra Calories: 275 Cal
Dessert:
What Sally thinks she had
Small Bowl of Ice Cream
175
Total calories: 175
What Sally really had
320
Total calories: 320
Extra Calories: 145 Cal
Daily Total:
Total calories Sally thinks she had daily:
Total calories Sally really had daily:
Extra Calories: 970 Cal

Accurately measuring everything you eat may take a couple of extra minutes, but will make a big impact towards your becoming more aware of how many calories you are really taking in.
Move those Muscles goal
Remember, the Physical Activity Goal is 150 minutes or more per week
- You can work up to this goal slowly
- 150 minutes of activity will burn about 700 calories per week.
- Lowering your risk for heart disease and some kinds of cancer.
- Pick activities you like.
- Choose moderate kinds of activity, such as brisk walking.
- Break up the minutes, preferably spread the weekly total over 3, 4, or more days per week.
Create A Positive Action Plan
- Try to be a little more active this week.
- Try lots of different activities. Be sure to find at least one that you enjoy.
- Keep track of how many minutes you have been active for the week. You will be asked to record this information at the beginning of the next session. This will be another measure of your progress throughout the program.
- Plan activities you like to do. We suggest brisk walking. It is easy to do and good for you. What other activities might you like to do in the coming weeks?