Women's Weight Management

Welcome to the IWK Health Centre Weight Management Resource Centre. The following resources are intended to help women manage their weight. We will be adding new resources in the near future, so please check back often!

Our mission:  

  • To provide comprehensive and compassionate weight management counseling to women in a supportive and caring setting.
  • To explore origins of obesity with clients of the clinic.
  • To provide an in depth clinical nutrition assessment on each patient.
  • To educate the client on understanding the meaning of nourishing one’s body.
  • To assist the client in dealing with life’s challenges as they attempt to reach and maintain a healthier body weight.
  • To help the client set and reach goals in various aspects of their life that pertains to their nutritional health.
  • To foster a positive internal and external self-image.
  • To establish an ongoing network of support and to ensure the client's success with identified goals.

Our vision: 

  • Women having healthy respect for their bodies and the foods that they eat. 
  • Women understanding their environment and how it affects all aspects of their health. Women sharing this message with other women.

General Nutrition

 

Canada's Food Guide (PDF - 1.29 MB)
Women's Take On Healthy Eating (PDF - 226 KB)
Nutrition Label Reading (PDF - 629 KB)
Look at the Label (PDF - 1,380 KB)


Getting Active

 

Canada's Physical Activity Guide (PDF - 495 KB)
Canada's Physical Activity Guide For Older Adults (PDF - 1,173 KB)
Active At Any Size (PDF - 2,832 KB)
Walking - A Step in the Right Direction (PDF - 488 KB)


Feeding Your Kids

  Cool Lunches That Kids Will Eat (PDF - 140 KB)
Take Charge of Your Health - Teens (PDF - 2,960 KB)
Helping Your Overweight Child (PDF - 2,048 KB)


Women and Weight

 

Losing Weight Without Going On A Diet (PDF - 137 KB)
Nutrition Checkup For Women (PDF - 196 KB)
Binge Eating Disorder (PDF - 460 KB)
Dieting and Gallstones (PDF - 362 KB)
Quit Smoking (PDF - 182 KB)
Weight Cycling (PDF - 142 KB)
Weight Control Checklist (PDF - 74 KB)
Weight Loss and Nutrition Myths (PDF - 715 KB)


Meal Planning and Sample Menus

 

What Can I Eat? Weight Loss Management (PDF - 368 KB)
Eating on a Budget - Recipe Booklet (PDF - 115 KB)
Recipe Analyzer (PDF - 101 KB)
Meal Planning Websites (PDF - 73 KB)
2000 Calorie Sample Menu (PDF - 76 KB)
Eating plan for 1500 calories
Eating plan for 1600 calories
Eating plan for 2000 calories


Snacking

  Small Snacks (PDF - 64 KB)
Office Grocery List (PDF - 69 KB)


Facts on Fat

  Dietary Fat - The Good, The Bad and The Ugly (PDF - 122 KB)


Emotional Eating

 

Nourish the Mind / Nourish the Body - Healthy Body Image (PDF - 13 KB)
Nourish the Mind / Nourish the Body - Resources for Emotional Eating (PDF - 23 KB)
Principles of Mindful Eating (PDF - 112 KB)


Healthy Attitude Toward Oneself

  Attitudes, Beliefs and Values for a Healthy Body Image


Humour

  Ten Commandments of Weight Loss (PDF - 59 KB)
Words to Live By (PDF - 95 KB)


Preconception

  Are You Thinking About Having a Baby? (PDF - 130 KB)


Healthy Bowels

  Irritable Bowel Syndrome (PDF - 70 KB)
IBS Handout (PDF - 91 KB)



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