Nutrition & Wellness

Confronting Americas Obesity EpidemicHBO: The Weight of the Nation: About the Project

Understanding ObesityHealthy Weight Loss

Healthy Eating RecommendationsMoving More

Obesity Explained

• The terms "overweight" and "obese" describe weight ranges that are above what is medically accepted as healthy

• Being in either the overweight or obese weight ranges increases the likelihood of certain diseases and health problems

• Over one-third of U.S. adults (~36%) are obese

• Approximately 12.5 million children and adolescents aged 2-19 (17%) are obese

Obesity Trends Among U.S. Adults

Between 1985 and 2010http://www.cdc.gov/obesity/downloads/obesity_trends_2010.ppt

What Are the Health Consequences of Being Overweight or Obese?

• The link between BMI and health risks is well established. Overweight and obese individuals are at increased risk for many diseases and health conditions: – High Blood Pressure– High Cholesterol– Type 2 Diabetes– Coronary Heart Disease– Stroke– Gallbladder disease– Osteoarthritis– Cancer– Sleep Apnea– Nonalcoholic Fatty Liver Disease Childhood obesity is associated with: – a higher chance of obesity, disability and premature death in adulthood.– breathing difficulties, increased risk of fractures, hypertension, and risk factors for

cardiovascular disease, insulin resistance and psychological effects.

Calories & Portion Sizes

Explained

Causes of the Obesity Epidemic: Understanding Energy Balance

Simply stated, we eat too much and exercise too little.

•ENERGY is another word for CALORIES. •Whenever you eat or drink, ENERGY (in the form of calories) is coming IN.

•At the same time, your body is constantly working, so ENERGY (in the form of calories) is going OUT.

When you are in "energy balance" your energy (or calories) IN equals your energy (or calories) OUT.

More energy IN than energy OUT over time = weight gainMore energy OUT than energy IN over time = weight loss

To imagine energy balance, think of a scale...

What are empty calories?

They are calories "empty" of nutritional value. Empty calories are the calories from solid fats and added sugars.

"empty" of nutritional value has nutritional value

• Food portionsizes havechangedover the past20 years.

Slides marked by are adapted from “Portion Distortion” by the National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion

Pay Attention to Portions!

Today’s Larger Portions Add Up to Extra Pounds

• 100 extra • calories per day

10-pound weight gain per year

Maintaining a healthy weight is a balancing actCalories in = Calories out (as exercise)

Bagel

Today

20 Years Ago

350 calories6-inch diameter

140 calories2-inch diameter

Calorie Difference: 210

Cheeseburger

Calorie Difference: 257

Today

590 calories9.5 ounces

20 Years Ago

330 calories4.5 ounces

French Fries

Today

20 Years Ago

Calorie Difference: 400

210 calories2.4 ounces

610 calories6.9 ounces

Soda

Today

250 calories20 ounces

20 Years Ago

Calorie Difference: 165

85 calories6.5 ounces

Chocolate Chip Cookie

Today

20 Years Ago

Calorie Difference: 220

55 calories1.5 inch diameter

275 calories3.5 inch diameter

Healthy Eating

MY PLATENutrients

Eating Betterhttp://www.youtube.com/watch?v=4SJ3T6EM3qU

An Apple A Day

• A healthy diet includes a variety of foods from the major food groups – important to ensure you receive all the NUTRIENTS: – fruits, vegetables, whole grains, low-fat/non-fat dairy products, lean protein-rich foods, nuts and seeds, and healthy fats.

What Do YOU Need?• Myplate.gov allows you to personalize for age, gender, activity level.• Your personalized Daily Food Planidentifies your calorie needs.

A Trip Around My Plate - Assignment1. Using the wheel, in class, record your personal information.2. Color and Label My Plate3. Using the handouts fill out the chart about each food group, as homework.

Healthy Eating Recommendations• Aim to follow these key healthy eating recommendations

from the Dietary Guidelines for Americans each day. Understand your calorie needs Use the MY PLATE guide Pay attention to portion sizes Drink more water and less sugary drinks Eat Breakfast every day Vary your veggies Focus on fruits Dig into dairy Get more whole grains Go lean with protein Choose the right fats Be selective about sugar Look out for salt in foods you buy

Nutrients

• Carbohydrates• Fats• Proteins• Minerals• Vitamins• Water

• Body’s most important source of energy (takes little effort to release energy)

• Simple (candy, soft drinks) • Complex (vegetables, grains) *includes FIBER• Not enough = low energy• Too much = weight gain (excess stored as fat)

Fats• Essential for healthy skin & hair, growth & nerve

function and absorbing certain vitamins. • Can be burned as energy (after Carbs are used

up). • NEED some fat: insulate against cold, padding

skin & muscles, protects organs• Too much = obesity, heart disease, diabetes,

hypertension (avoid Trans Fat)• 20-30% of calories from fat

Proteins• Made up of 20 Amino Acids

to make skin, muscle and bone. – 11 produced within

body– 9 essential – must come

from diet• Sources: chicken, fish, eggs,

dried beans, nuts• Most Americans eat TOO

much (should be 10-15% calories)

Minerals• Growth and maintenance of body structures &

helps regulate metabolism. • Examples: calcium, iron, zinc.

Vitamins• Helps the body produce

energy. • Help regulate body

processes (digestion, growth, metabolism, wound healing)

• Found in all food groups but good sources fruits and vegetables.

• We lose about 1 quart of water a day…so you need about 8+ glasses per day. (or ½ your body weight in oz.)

• Water makes up 50-75% of body weight. • Without water, body systems shut down and

death occurs. • Helps with digestion, respiration, regulate body

temp, carries nutrients & oxygen throughout body, reduces headaches, heals infections, reduces cramps and water retention, increases metabolism, fills you up…

Water

Tips For Drinking More Water

• Each time you reach for a soda – drink a glass of water first

• Make water available at all times – carry a water bottle

• Use a water filter at home – it will improve taste

• Try adding a lemon or orange wedge for variety.

• Freeze water bottles – drink as the ice melts throughout the day – it will be colder longer

Reading Food Labels

• Use the Nutrition Facts label found on food packages to make smarter food choices.

• Look for the Nutrition Facts label on packaged foods to tell you – portion sizes and how many– calories are in each serving

Start here: SERVING SIZE

• What is the size of a single

serving?• How many servings are in

the package?

Check total calories per serving

• How much will you be eating?• If the serving size is ½ cup and you

eat 1 cup – then you need to double everything listed!

SALT/SODIUM• Processed foods contain TONS of salt

because it’s an inexpensive way to add flavor and extend shelf life.

• Experts recommend taking in no more than 2,300 milligrams of sodium per day.

• High salt consumption leads to high blood pressure and higher incidences of heart and kidney diseases.

SUGAR – “ose”• Sugar and high fructose corn syrup are

popular ingredients in processed foods. All the following can be considered added sugars: sugar, corn syrup, fruit juice concentrate, sucrose, dextrose, glucose, fructose and maltose.

• Ideally, you should have no more than 10 teaspoons (160 calories, 40 grams) of added sugar per day.

Cinnabon Cinnamon Roll 1 pastry Sugars, total: 55g

SCAN THE INGREDIENT LIST 5 THINGS TO AVOID

• HIGH FRUCTOSE CORN SYRUP• SUGAR• SALT• PARTIALLY HYDROGENATED OIL• ENRICHED WHITE FLOUR

How to Read Food Labels

http://www.oprah.com/health/How-to-Read-a-Food-Label-Video

(3.39min)

Practice reading food labels on your own using the food label worksheets.

Importance of Breakfast

Breaking the Fast with BREAKFAST!• Benefits of eating breakfast

– reduces fatigue. – gives you energy– helps you to concentrate– increases memory – Improves mood throughout the day– increase your metabolism throughout the day

• Skipping breakfast– leads to overeating and increased snacking later in the day.– Deprives you of important vitamins and minerals– May result in weight gain. Studies show those who skip breakfast are

significantly heavier than those who eat breakfast.

• Start eating breakfast, even if you aren’t hungry. • It takes 2-3 weeks to reset the appetite clock.

then you should notice a boost in energy.• Make sure breakfast includes a serving of fruit. • Make sure your breakfast includes high-fiber

foods like toasted whole grain bread, high-fiber cereal, or oatmeal.

• Some breakfast ideas: (brainstorm some ideas)

EAT BREAKFAST!!

RETHINKING WHAT YOU’RE

DRINKINGhttp://www.youtube.com/watch?v=5zed4oL-roE&list=PL21D1A8B7EA9B926C&index=10

RETHINK YOUR DRINKWhat do you drink?

Calories in drinks are not hidden (they're listed right on the Nutrition Facts label), but many people don't realize just how many calories beverages can contribute to their daily intake.

The Harmful Impact of SodaGo to this slide showand guess the answers.

SUGAR

• Truth About Sugar I What The Heck Are You Eating I Everyday Health – YouTube

• Jorge Cruise and Dr. Oz - The Toxic Food – YouTube

• DEATH BY SUGAR by Jorge Cruise - YouTubeAsk Jorge Cruise # 7: Is sugar bad for me? – YouTubehttp://eatthis.womenshealthmag.com/slide/worst-bottled-coffee-0?slideshow=184612

• Worst Energy Drink | Eat This, Not That#sharetagsfocus

• Give Up Soda I What The Heck Are You Eating I Everyday Health - YouTube

Skittles 1 bag (2.6 oz) Sugars, total: 47g Starburst Fruit Chews

1 package (58.7g) Sugars, total: 34g

1 Regular Size bar (59g) Sugars, total: 30g

1 King Size bar (105g) Sugars, total: 54g

Yoplait Yogurt, Strawberry 6 oz Container Sugars, total: 27g

The Sugar and Fat in My Foods• Read the Article – How

Addictive is Sugar – and answer the questions.

• On your own, select two food items and complete the label information on each item.

• At home – measure out the Sugar and Fat in the food items you choose.

– see assignment sheet

4 grams sugar

=

“1 tsp” or “1 cube”

of sugar

Weight Loss & FAD Diets

What Works for Successful Weight Loss

• Most effective weight loss plans include changes to both diet and physical activity.

• Healthy weight loss is about 1 to 2 pounds per week.

Fad Diets Don’t Work!!• Americans spend billions of dollars on weight loss products that promise unrealistic quick fixes. • Some fad diets may lead to weight loss at first,

often due to losses of body water or muscle. • In the long run, these plans DO NOT WORK, and

they may deprive the body of nutrients it needs. • Those who do lose weight with such diets tend to

gain it back—often along with extra pounds.

To help you identify fad diets, be skeptical of those that:

• Promise weight loss of more than 1 to 2 pounds per week

• Promise that you do not need to exercise• Exclude any food groups completely• Tell you to consume one or only a few food groups

exclusively• Require you to purchase pills, bars, shakes, or other

"diet" foods.• Claim that consuming specific foods or food

combinations will lead to weight loss• Rely on personal testimonials instead of scientific

evidence

There’s an APP for That!

• Nutritional APPS can be helpful, handy tools to improve your health and wellness.

Watch - Weight of the Nation

Disc 1Part 2 – ChoicesChapters 1 – Obesity Research 2 – Is there a right way to lose weight? 3 – Why diets don’t work 4 – Energy Balance 5 – Why is it so hard to lose weight? 6 – Preventing Type 2 Diabetes 7 – Facts/Myths about exercise – stop at 36:00 – skip to 1:01• Skip 8 – What I can do at work to be healthy (36:00)• Skip 9 – Stress Eating (42:00)• Skip 10 – Bariatric Surgery (49:00) 11 – Maintaining a healthy weight on your own (1:01 – 1:12)

PHYSICAL ACTIVITY

an important component to good health and weight

management

What is Physical Activity?• Physical activity is any body movement that:

– increases your heart beat– causes you to breathe harder– requires more energy than you use while resting.

Exercise is any structured physical activity youdo specifically to improve health or fitness.

What are the Benefits of Physical Activity?

• Lower risk of dying early from any cause• Improved heart, lung and blood vessel function• Healthier body weight• Stronger bones and muscles• Prevent falls and reduce the risk of injury• Make it easier to perform daily activities• Improve mental function• Improve sleep

Lower risk of developing diseases like:– heart disease, – stroke, – type 2 diabetes, – high blood pressure, – colon and breast cancer

Move More

If you're trying to be more active, it's

important to find activities you enjoy.

Helpful strategies include setting goals and

monitoring your progress, choosing to walk or bike

instead of driving, and finding a buddy!

You should consider the FITT principle

– FREQUENCY – how often you plan to be activity

– INTENSITY – how hard you will push yourself

– TIME – how long/duration of your activity

– TYPE – what type of activity will you do?

What Types of Physical Activity are Important?

There are three main types of physical activity that improve your health:

•Aerobic Activity:– Aerobic activity is also called "endurance activity" or "cardio." It includes

activity which increase your heart beat, and causes you to breathe harder.– Aerobic activities make your heart and cardiovascular system stronger.

Examples: brisk walking, running, bicycling, jumping rope, and swimming

•Muscle-Strengthening Activity:– Muscle-strengthening activity includes any physical activity that pushes your

muscles and makes them stronger.Examples: lifting weights, using resistance bands, doing push-ups or

sit-ups, heavy gardening (i.e., digging, shoveling), and some forms of yoga•Bone-Strengthening Activity:

– Bone-strengthening activity is any physical activity that puts stress on the bones and makes them stronger. These activities can also be aerobic and muscle-strengthening.

Examples: brisk walking, jumping jacks, running, and lifting weights

The terms "moderate" and "vigorous" activity describe the intensity of exercise.

Moderate Intensity:•Any physical activity that raises your heart rate and causes you to break a sweat.•You should be able to talk while doing a moderate intensity activity.•On a 10-point intensity scale, this is a 5 or 6.

– Examples: brisk walking, water aerobics, riding a bike on level ground or with few hills, playing doubles tennis, or pushing a lawn mower

Vigorous Intensity:•Any physical activity that increases your heart rate even higher and causes you to breathe hard.•At this level, you won't be able to say more than a few words without taking a breath.•On a 10-point intensity scale, this is a 7 or 8.

– Examples: jogging or running, swimming laps, riding a bike fast or on hills, playing singles tennis, or playing basketball

Recommendations

Adults:• Adults should be as active as they can. • An average of 30 minutes, 5 days a week. • Include a mix of moderate and vigorous activity.• Adults should also try to do muscle-strengthening activities on two or more days each week.• More activity can lead to even more benefits.

RecommendationsChildren and Adolescents:

– For children and adolescents, physical activity should add up to 60 minutes or more each day. Most of this should be moderate- or vigorous-intensity aerobic activity.

Each week should also include:• Three days of vigorous-intensity

physical activity, like soccer, basketball, running, or swimming

• Three days of muscle and bone-strengthening activities, like gymnastics or climbing on a jungle gym

The following is a list of tools you can use to monitor your physical activity.

• Pedometer:– measure the number of steps taken. – Studies show that those who wear pedometers take more steps than those who

do not. • Measure how many steps you take now• Set a goal to increase the number of steps you take per day• Increase your steps by 250-500 per day until you reach your goal

– Adults try for between 8,500 and 12,000 steps a day

• Physical Activity Journal:– Write down your physical activity or exercise goals– Track your daily physical activity

• Electronic Tools:– The free, online SuperTracker tool is designed to support adults who are trying to

follow the 2008 Physical Activity Recommendations. – RunKeeper, GymPact, Every Body Walk!, My fitness pal, map my run/walk/ride…..

These are all mobile apps that can help you monitor your progress and stay motivated…