(1 virtual 45-minute session)
- Establish Goals
- Customize your plan
- Set up online resources
- Jumpstart your transformation!
Your OnPoint Nutrition program has three main components: The Consultation, The Counseling and The Stabilization.
Above all else, your nutritionist/dietitian is your coach. The coaching process begins during your initial consultation discussion, and is further informed by your discussions in your weekly calls.
Throughout the process, your nutritionist will provide you with educational materials, food/meal planning strategies, encouragement and support, and the accountability that will help you achieve your goals!
First, your nutritionist/dietitian will determine how much energy your body needs to make it through a normal day. Using your age, height, gender, and other factors, we calculate how much energy (measured in calories) you will need to achieve your goal (weight loss, weight gain, weight maintenance) However, calorie counts are not rigid rules. Because everyone’s body chemistry is slightly different, our counselors use this calorie range to determine macronutrient proportions to guide food intake and target ongoing weight loss. In building your plan, two factors are key:
Academic nutrition research has shown that a high-protein, medium-fat, low-carbohydrate diet supports higher likelihood of successful long-term weight maintenance. Following this principle, your nutritionist/dietitian will work with you to structure your meals to include a variety of foods (protein foods, fruits, vegetables, starch containing foods, dairy) that include all of the macronutrients (protein, carbohydrates, fats) that your body needs to feel satisfied. Our approach divides the food universe into five categories to guide nutrition planning efforts:
Our goal is for you to eat 5-7 times a day, which includes a combination of larger meals and smaller snacks. The purpose is to eat enough food to support a high level of metabolic activity. As you progress through your counseling your nutrition counselor will teach you how to reduce, or occasionally increase, your food intake to help you achieve your specific health goals.
It is very hard to be successful if you are “forced” to eat food that you do not like. Furthermore, it will be even harder to create a sustainable routine if your meals do not fit your schedule. Your nutritionist/dietitian works with you to make planning your meals simple, including meals that both you and your family enjoy. All foods in the Complete Food Guide can be incorporated into any meal. However, certain rules are non-negotiable:
For example, suppose you have an early morning work meeting. Your nutritionist/dietitian may suggest taking a bowl of fruit to eat in the car, or recommend instant oatmeal that you can eat in a few minutes before leaving your house. Maybe you are in the classroom all day with students and cannot eat lunch until 2 pm. Together, you and your nutritionist/dietitian will choose quick, easy snacks to keep you full throughout the morning and in control of your appetite. Perhaps you are getting together with other parents after your child’s weekly play date. During your visit, we will check out the restaurant’s web site and help you select a few nutritious options that are likely to be prepared in a healthy manner and align with your health goals. That way, you will arrive at your luncheon well-prepared and in control.
The point is, we know that you will be the most successful in creating a healthy routine and/or losing weight if you get to pick your meals and learn how to manage your day. We will help you get there.
To ensure you are learning through your counseling, we have developed a comprehensive set of materials that will accompany you through your time with us. You will use these materials during nutrition counseling meetings, and throughout the 167 hours of the week when you are not meeting with your nutritionist.
What It Is: Your nutritionist will build your personal Meal Planning Guide based upon your nutrition goals, demographics, activity level and current medical conditions. This plan outlines how many servings of each food group we recommend you eat each day in order to achieve your goals: protein, dairy, fruits, vegetables, and starch.
Why It's Helpful: Every change process requires a starting point. Your Meal Planning Guide is not to be treated like a "meal plan". It is flexible and can be molded to any eating preference and/or sch
How to use it: We review this plan during your first call and it serves as the foundation for your program. Your Meal Planning Guide is not to be confused with a "meal plan". It is flexible and will change as you continue through your counseling.
What It Is: Based upon Diabetic Exchange standards, the Complete Food Guide lists the proper portion size for foods within each food group. Our nutrition professionals believe that portion size is a key ingredient to weight loss, weight maintenance and overall health. The document also lists the general macro-nutrient breakdown and calories for each category.
Why It's Helpful: Part of learning about nutrition is understanding which foods fit within each food group, and using this knowledge to structure and plan your meals. Building this working nutrition knowledge helps you solidify what your nutrition map for weight loss and healthy living looks like.
How You Use It: During your twice weekly meeting with a nutrition counselor, you will plan out your days by food group. As you pick meals everyday, you will reference this document to see what your options are within each category.
What It Is: The Recipe Database contains healthy and quick recipes for breakfast, lunch, and dinner for all dietary preferences. Each recipe includes a breakdown of ingredients to help incorporate the meal into their daily plans.
Why It's Helpful: Perhaps you need a bit of inspiration. Our nutrition professionals have tailored each recipe to align with each food group and proper portion size. The meals are designed to be both nutritious and easy to make. Using these recipes promotes a healthy lifestyle and weight loss because our team has substituted poor ingredients with more nutritious options.
How You Use It: We hope that our database will help you build a repository of healthy options to promote your weight loss and weight maintenance. We regularly add new recipes each week!
What It Is: Our weekly emails provide the science behind our nutrition counseling and weight loss methodology. Content topics includes basic nutrition concepts, mindful eating, strategies to tackle eating out and travel and MORE!
Why It's Helpful: We want you to be an informed and active participant in your weight loss and nutrition counseling. Through education, we believe that you will be able to make better ongoing meal and snack choices and improve habits to support a more nutritious lifestyle.