Nutrition and Weight Management
Helping individuals live healthier, more fulfilling lives
More than half of all American adults, and nearly 20% of American children and adolescents, are considered overweight—at least 10% over their ideal body weight. Unfortunately, like our expanding waistlines, these percentages continue to grow at an alarming rate. The cause: too little exercise, too much fat in the diet and too many calories consumed on a daily basis.
If you are overweight, you are at higher risk for developing a variety of health problems, such as heart disease, stroke, diabetes, certain types of cancer, gout (joint pain caused by excess uric acid), and gallbladder disease.
Being overweight can also cause sleep apnea (interrupted breathing during sleep) and osteoarthritis (wearing away of the joints). The more overweight you are, the more likely you are to have health problems. The good news is that weight loss can help improve the harmful effects of being overweight. In fact, studies show that you can improve your health by losing as little as 10 to 20 pounds.
If you’ve tried losing weight in the past without success, call the health and nutrition experts at Ingalls Memorial Hospital. We offer solutions for every type of weight-related challenge—for both adults and children.
Ingalls offers a healthy solution to your weight problems with a full menu of weight management and nutrition programs to help adults and children lead healthier, more fulfilling lives. Depending on your individual needs, you can choose from one of the following programs:
This 12-week weight loss program is designed for adults who want to lose weight, improve their overall health, and increase physical activity. Through weekly group classes led by a registered dietitian, participants learn the basics of nutrition, the importance of regular physical activity and the behavioral changes necessary to achieve and maintain a healthy weight.
Additional instruction includes tips on managing stress, a complimentary cooking class, grocery store tour, and invaluable education from a personal trainer who discusses the importance of aerobic exercise and weight training.
On average, more than 25% Healthy Lifestyles participants report increases in their quality of life, including more energy, enhanced self-esteem and improved mood.
Classes meet weekly for two hours at the Ingalls Wellness Center, located at the Homewood-Flossmoor Racquet Club in Homewood. To encourage physical activity as part of a healthy lifestyle, a FREE three-month membership to the Homewood-Flossmoor Racquet Club is given to all program participants. This weight management program is covered by Ingalls Provider Group HMO insurances.
For more information, or to register, call 708.206.0072.
KidFit Camp – Children’s Weight Management Series
Are you concerned about your child’s health, nutrition or weight? Does your family need some education about making healthy food choices? Ingalls’ KidFit Camp can help.
Combining the efforts of a fitness expert, dietitian and psychologist, KidFit Camp is a unique, interactive weight management program designed to help nine- to 12-year-old children and their parents establish safe, healthy nutrition and lifestyle habits. The program focuses on changing behaviors and building self-esteem, with an emphasis on achieving gradual weight loss and maintenance to ensure proper growth and development.
During the informative sessions, kids and parents learn about healthy portion sizes, fats, sugars, calories and other terms that help them understand food labels. KidFit Camp also demonstrates ways to add activity to the day. For exercise, a personal fitness trainer suggests fun, easy exercise programs like adventure walks, team sports and independent play. Kids learn the fundamentals of physical fitness like muscle action, breathing techniques and proper form and how to set personal goals.
KidFit Camp also helps families become more realistic about a child's weight, growth and development, and understand the role of exercise and fitness in achieving a healthy weight.
KidFit Camp is offered periodically throughout the calendar year. Classes meet weekly for 12 weeks at the Ingalls Wellness Center, located at Homewood-Flossmoor Racquet Club in Homewood. A physician referral is required before enrolling, and at least one parent must attend every session. This weight management program is covered by Ingalls Provider Group HMO insurances.
For more information or to register, call 708.206.0072.
If you are considering bariatric surgery for permanent weight loss, but your insurance company requires six to 12 months of a medically supervised diet, Solutions is the program for you. This program is designed for Ingalls patients who will be undergoing bariatric surgery through our affiliated program at Rush University Medical Center in Chicago.
Solutions is a monthly, one-hour group class facilitated by a registered dietitian. Components include a nutrition assessment and invaluable education to help ensure long-term success following bariatric surgery.
Participants meet once a month for six months. The program is offered at the Ingalls Wellness Center, located at the Homewood-Flossmoor Racquet Club in Homewood.
A physician referral is required. This weight management program is covered by Ingalls Provider Group HMO insurances.
For more information, call 708.206.0072.
One-on-one Nutrition Counseling with an Ingalls registered dietitian is ideal for anyone seeking to adopt a healthier lifestyle through proper nutrition and successful weight management. Individual one-hour consultations include the creation of a customized nutrition plan, education about making healthy food choices, the importance of physical activity and more.
Nutrition Counseling is also recommended for individuals who require medical nutrition therapy for a variety of health-related conditions, including high blood pressure, high cholesterol, heart disease, congestive heart failure, diabetes and more, and for nutritional concerns related to children and the pediatric population. A physician referral is required for individuals seeking medical nutrition therapy.
Nutrition Counseling is also available for athletes looking to maximize their sports performance and for individuals who follow vegetarian or other specialized diets.
Nutrition Counseling is offered at the Ingalls Wellness Center, located at the Homewood-Flossmoor Racquet Club in Homewood. Individual one-hour session and packages are available. This weight management program is covered by Ingalls Provider Group HMO insurances.
For more information, call 708.206.0072.
Ingalls Diabetes Management
While diabetes is a serious disease that calls for some adjustments in your life, it may not be as difficult as you think. Studies show that by managing blood sugar levels through diet, exercise and medication, you can lower your risk of the problems associated with diabetes.
If you have diabetes, let the experts at the Ingalls Outpatient Diabetes Management Center help you lead a healthy life. Through our program, you’ll learn to:
- Plan meals and snacks that you enjoy
- Monitor your blood sugar
- Administer insulin using the latest techniques
- Manage your medication
- Sensibly add activity to your routine, and
- Manage your stress.
Our staff also counsels women with diabetes before they conceive and helps pregnant women manage gestational diabetes.
The American Diabetes Association recognizes Ingalls Outpatient Diabetes Management Center for meeting the national standards for self-management education. This program is recommended for patients with newly diagnosed or existing diabetes and is covered by most insurances and Medicare.
Ingalls Diabetes Management classes are held at the Ingalls Family Care Centers in Flossmoor and Tinley Park. This program is covered by Ingalls Provider Group HMO insurances.
For more information, call 708.915.7533.
Ingalls Home Care Restorative Eating Program
According to some estimates, as many as half of all seniors cared for at home suffer from malnutrition–low or dangerously low levels of protein and other nutrients. But a growing number of active, independent older adults also are malnourished, especially women who live alone, minorities, and low-income seniors.
The most obvious evidence of malnutrition is significant weight loss, usually defined as a loss of 5% body weight or more over a month’s time.
Malnutrition is also a serious concern for seniors hospitalized following an illness or surgery, when eating simply isn’t a priority. That’s where the Ingalls Home Care Restorative Eating Program can help.
Our program focuses on the steps a patient needs to take to become an active participant in re-establishing and maintaining their nutritional health.
Our team of registered nurses, dietitians, therapists, social workers and home health aides works together to provide an individualized nutritional and exercise plan that includes:
- Monitoring caloric intake, ensuring enough calories – and, most importantly, the right kind of calories – are consumed on a daily basis;
- Providing nutritional screenings and education about following a balanced eating plan, including dietary supplements, if necessary;
- Providing instructions related to medications, nutrition and exercise;
- Facilitating follow-up with doctor visits;
- Ensuring professional support to patients and caregivers; and,
- Therapy and counseling services, if needed.
If you suspect a loved one may be suffering from malnutrition–especially following surgery, hospitalization or illness–the Restorative Eating Program can help restore proper nutrition and good health to the people you care about. This program is covered by most insurances and Medicare.
For more information about Ingalls Home Care Restorative Eating Program, call 708.331.0226.
Nutrition to Go
Do you need a speaker for your event or organization? An Ingalls registered dietitian can present an interactive, informative session on a variety of food and nutrition topics personalized for your group or organization.
For more information about Nutrition to Go, call 708.206.0072.
For more information, or to register for the next FREE orientation, call 708.206.0072.
You can feel confident choosing the weight management and nutrition experts at Ingalls. Our professional staff consists of registered nurses and dietitians, health educators, exercise physiologists, certified personal trainers and physicians who are dedicated to helping our clients reach their weight-loss goals and lead healthy, fulfilling lives.
How do I read nutrition labels?
At first glance, the numbers and percentages on the Nutrition Facts food label may look intimidating. But as you become more familiar with its format, you’ll see how the label can help you compare products for nutritional quality.
- Serving size: This is the food’s recommended serving size. It can include a weight measurement (for example: one cup) or a number of pieces of food (16 chips).
- Servings per container: This is the suggested number of servings. For example, if a food has four servings per container and you eat half of the bag, you would be eating two servings. It is always important to look at these numbers because you may be eating more than you think!
- Calories: This is the amount of calories per serving (using the correct serving size). Eating too many calories promotes weight gain. Calorie needs are based on individual needs.
- Calories from Fat: These are calories solely from fat. Choose foods with less than 30% of calories coming from fat.
- Total Fat: This is the total fat per one serving in grams and in % Daily Value. Choose foods with less fat.
a. Saturated Fat: This is fat from animal and dairy products and tropical oils measured in grams. A diet high in saturated fat is a risk factor for coronary artery disease. Choose foods with 2 grams or less saturated fat.
b. Unsaturated Fat: Labels may also list monounsaturated and polyunsaturated fats. These are unsaturated fats that may help protect your heart, however all fats should be used in moderation.
- Trans Fats: Trans fats are formed by chemically changing the oil called hydrogenation, which increases product shelf life and flavor. A diet high in trans fats have shown to increase cholesterol levels, which increases risk of heart disease. If a food has the words "partially hydrogenated oil" on the label it contains trans fats. Trans fats should be avoided.
- Cholesterol: This is another form of fat measured in milligrams. Too much dietary cholesterol is another risk factor for heart disease. Cholesterol is found in organ meats, dairy products, shrimp, and egg yolks. Limit intake to 300 milligrams daily. Use foods with 5% or less saturated fats and cholesterol and avoid those with over 20% of the daily value.
- Sodium: This is a nutrient that helps regulate blood pressure and fluid balance, which most people consider "salt." High sodium intake has been linked to high blood pressure. The RDA for sodium is 2,400 milligrams per day. For example, one teaspoon of table salt has about 2,400 milligrams of sodium.
- Total Carbohydrates: This is the amount of total carbohydrates per serving, measured in grams. Carbohydrates are primarily found in starches, vegetables, fruits, sweets and milk. Carbohydrate counting is used in diabetes meal planning.
- Dietary Fiber: This is the amount of indigestible bulk from plant foods such as fruits, vegetables, whole grains, oats, nuts and seeds and is measured in grams. Foods high in fiber are shown to be beneficial for weight control, diabetes, high cholesterol and some forms of cancer. Foods with five grams of fiber or more are considered "high-fiber" foods.
- 11. Sugars: These are part of the Total Carbohydrate content and are measured in grams. These contain sugars from natural and artificial sources. There are no daily reference values for sugars.
- 12. Protein: This is the amount of total protein the food contains, measured in grams. Protein contains amino acids found in meat, poultry, fish, dairy, eggs, nuts, beans, grains and some vegetables. Protein needs are individualized based on height, weight, age and physical activity level.
- 13. Vitamins and Minerals:These are micronutrients measured in percentages. The goal is to consume 100% of each of these nutrients daily to prevent nutrition- related diseases.
- 14. Percent daily values: The Percent Daily Value shows the amount of each of the nutrients listed above needed daily in a 2,000- and a 2,500-calorie diet. This is the percentage of each nutrient recommended to meet the needs of the average person each day and is measured in grams and milligrams depending on the nutrient. The Percent Daily Values are listed on the top half of the food label and are based on recommendations for a 2,000 calorie diet, not a 2,500 calorie diet. Five percent or less of the % Daily Value is considered low, whereas 20% or more is considered high.
The ingredient list is another part of the Nutrition Label. Items are listed by weight in descending order of predominance. Spices, artificial coloring and flavors are listed on the ingredient list.
What is Body Mass Index (BMI) and
how do I know if I have a healthy BMI?
BMI is a reliable indicator of total body fat and is valid for both men and women. It is used to screen for weight categories that may lead to future health problems.
To calculate BMI, take your weight and divide it by your height in inches squared. Then multiply that number by 703 to get your BMI.
For example, a 5-foot, 4-inch woman who weighs 120 pounds would calculate her BMI as follows:
- 120 divided by 64 inches (squared) or 4,096.
- 120 divided by 4,096 = .029.
- Then multiply .029 by 703, which = 20.4.
- A woman who weighs 120 pounds and is 5-foot, 4 inches tall would have a BMI of 20.4, which is in the normal range.
- Underweight = < 18.5
- Normal weight = 18.5-24.9
- Overweight = 25-29.9
- Obesity = BMI of 30 or greater
Ingalls Wellness Center, Homewood
2920 West 183rd Street
(Just west of Governors Highway)
Homewood, IL 60430
Phone: 708.206.0072 Fax: 708.206.0522
- Complementary medicine
- Cardiac fitness
- Community classes
- Health education
- Health risk assessment
- Medical membership
- Nutrition & healthy cooking
- Physical therapy
- Pulmonary rehabilitation
Homewood-Flossmoor Racquet & Fitness Club, Homewood
2920 W. 183rd Street
Homewood, IL 60430
Monday–Friday, 5 a.m. to 10:30 p.m.
Saturdays, 6 a.m. to 8 p.m.
Sundays, 7 a.m. to 8 p.m.
Voted Chicago Southland’s Best Health & Fitness Facility for the Past Eleven Years!
H-F Racquet & Fitness Club is a 110,000-square-foot health and fitness facility featuring a state-of-the-art fitness center, 10 indoor satin-turf tennis courts, lap pool, indoor track, group fitness studio, racquetball, conference room, sports shop, child care and more.
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