TCU Wellness Challenge

Eat right to feel right and be fit!

Why has the incidence of chronic disease and premature death in the U.S. risen so exponentially during the past 30-40 years?

Unhealthy Eating is One Factor That is Related to Chronic Disease and Premature Death

• Americans are eating more calories.– Men on average consumed 168 more calories/day in 2000 than in

1971 (2,618 kcal/day; 2,450 kcal/day, respectively).– Women consumed 335 more calories/day in 2000 than in 1971 (1,877

kcal/day; 1,542 kcal/day, respectively).

• Only 10% of Americans eat a healthy diet.– The typical American diet is too high in saturated and trans fat, salt,

and refined sugars and too low in fruits, vegetables, whole grains, calcium, and fiber.

– What are the three most commonly consumed vegetables in the American diet?

Poor Diet and Physical Inactivity Contribute to Leading Causes of Disability among Americans

• Diabetes is a leading cause of serious disabilities such as blindness, kidney failure, and amputation.

• Stroke is a leading cause of serious long-term disability, often associated with high blood pressure.

• Most hip fractures are caused by osteoporosis.

Obesity: An Epidemic

• Obesity is one of the greatest public health challenges of our time.

• Obesity rates have doubled in adults and tripled in children and adolescents over the last two decades. – Over two-thirds (69%) of American adults (age 20 and over) are

overweight or obese. (2009-2010, CDC)– 18% of adolescents (age 12-19 years) and children (age 6-11 years) are

obese. (2009-2010, CDC)– Obesity increases the risk of heart disease, high blood pressure,

diabetes, arthritis-related disability, cancer, and premature death.

• The estimated national healthcare cost of obesity is $190 billion/year. (2012, Reuters)

Diabetes: Obesity’s Twin Epidemic

• Diabetes rates have risen along with obesity rates.– The number of Americans with diabetes more than quadrupled

between 1980 and 2008.– 25.8 million children and adults (8.3% of population) in the U.S. have

diabetes. (2011, National Diabetes Fact Sheet)

• One in three Americans born in 2000 will develop diabetes in his/her lifetime.

• Most diabetes is “type 2”, which is closely linked to diet and weight.– In a study published in the New England Journal of Medicine, the

onset of type 2 diabetes was reduced in at-risk individuals by 60% through intervention with physical activity and healthy eating.

“In Defense of Food”Michael Pollan, 2009

Food Rules!!!

http://www.oprah.com/oprahshow/Food-Expert-Michael-Pollans-Food-Rules-Video

Build a Healthy Heart

Choose a lifestyle that will build a strong heart. oAvoid smokingoStay active

To keep blood vessels clear, to help the heart beat efficiently, and to control blood pressure, choose a diet that is:oNutrient-rich (moderate protein)oLow-fatoLow saturated fatoHigh complex carbohydrateoLow in excessive alcohol

Key Nutrients for a Steady Heart Rhythm and a Healthy Heart

Omega-3 Fat

• Thins blood, reduces blood pressure, reduces risk for clots– Cold water fatty fish

(salmon, mackerel, halibut, swordfish, tuna, snapper, trout), grass-fed beef, flax seed/oil, walnuts, greens

Selenium

• Reduces ability of blood cells to stick together, thus reducing risk for clotting and plaque– All plants foods: amount in

plant dependent on amount in soil, whole grains, sunflower seeds, tuna,

Potassium

• Promotes flow of water in and out of cells that provides electrical signals that keep heart beating– Potatoes, bananas,

oranges, squash, tomatoes, melons, apricots, pears

Calcium

• Promotes healthy muscle contraction– Low-fat and non-fat

dairy, cheese, yogurt; almonds, figs, kale, broccoli, canned fish; molasses, fortified or

Magnesium

• Flows through cells to help them relax– All leafy greens, soy and

other legumes, sunflower seeds, wheat germ, oats, fish

Vitamin C

• Works as an anti-oxidant to reduce free radicals that damage heart and blood vessels; helps lower cholesterol and blood pressure– Citrus fruits, kiwi, strawberries,

cantaloupe, tomatoes, red/green bell pepper, mango, potatoes

The Fiber Factor

• One of the best ways to lower blood cholesterol is to eat plant foods high in fiber.

• Foods containing fiber are “plaque attackers”.– Fiber helps reduce LDL “bad” cholesterol, the type

of cholesterol that causes plaque to collect on artery walls.

– Plant foods that are high in fiber also contain anti-oxidants that fight cellular damage and prevent fat from clinging to cell walls.

Soluble and Insoluble Fiber

• There are two main forms of dietary fiber: soluble and insoluble.– Soluble fiber is a gummy substance that binds to bile

acids before cholesterol can be formed in the body, thus reducing total cholesterol in the blood; good food sources include legumes, apples, barley, oats, grapes, broccoli.

– Insoluble fiber (roughage) helps to move food through the digestive tract; good food sources include whole wheat, wheat bran, seeds, nuts, vegetables.

High Blood Pressure – The Silent Killer

• Blood pressure rises as weight increases, thus obesity is a risk factor for high blood pressure.

• Reducing weight will reduce the strain on the heart; relaxed artery walls will encourage better blood flow throughout the body.

• A diet rich in fruits and vegetables (8-10/day) has shown to improve blood pressure; thus reducing risk for heart attack and stroke.

• DASH – Dietary Approaches to Stop Hypertension

How Can YOU Shake the Salt Habit?

• Salt (sodium) causes the body to retain water.– This could put a strain on blood

flowing through the body.– A diet high in sodium may be

correlated to high blood pressure.

• Use herbs/spices, salsas, citrus, and vinegars for flavor to reduce use of salt.

• Garlic has been shown to reduce blood pressure and blood cholesterol; it may help the heart beat more efficiently and dissolve clot-forming proteins.

“Eat the Rainbow” for Maximum Health

New Food Icon Introduced in June 2011

Dietary Guidelines 2010Selected Messages for Consumers• Balance Calories– Enjoy your food, but eat less.– Avoid oversized portions.

• Foods to Increase– Make half your plate fruits and vegetables.– Make at least half your grains whole grains.– Switch to fat-free or low-fat (1%) milk.

• Foods to Reduce– Compare sodium in foods like soup, bread, and frozen meals

– and choose foods with lower numbers.– Drink water instead of sugary drinks.

Healthy Cultures Eat Plant-Based Diets

What is on YOUR Plate?

• What are your personal dietary goals? – Eat more fiber– Eat more fruits and vegetables– Eat less salt/sodium– Eat less sugary foods– Eat less saturated fat– Eat less total calories by controlling portion size

A Delicious, Nutritious Dinner Menu

Spice-Roasted Almonds

Massaged Kale Salad

Herb-Roasted Sweet Potatoes

Toasted Quinoa Pilaf

Baked Salmon with Citrus Herb Crust

Blueberry Compote with Plain Yogurt