You Are What You Are What You EatYou Eat

Did You Know…Did You Know…

Heart disease is the leading cause of death for Heart disease is the leading cause of death for both men & women in the U.S.both men & women in the U.S.Worldwide, coronary heart disease kills more Worldwide, coronary heart disease kills more than 7 million people per yearthan 7 million people per year200 years ago, the average American ate 2 200 years ago, the average American ate 2 pounds of sugar per yearpounds of sugar per year*1970 – 123 pounds of sugar per year*1970 – 123 pounds of sugar per year*Today – 152 pounds of sugar per year*Today – 152 pounds of sugar per year24% of Americans have high blood pressure and 24% of Americans have high blood pressure and are at risk of suffering a stroke, a heart attack, are at risk of suffering a stroke, a heart attack, congestive heart failure, and developing congestive heart failure, and developing atherosclerosisatherosclerosis

Both saturated fat Both saturated fat and trans fat are and trans fat are considered to be considered to be artery clogging fat artery clogging fat and dangerous. and dangerous. They raise blood They raise blood cholesterol more cholesterol more

than anything than anything else in the diet else in the diet and heightens and heightens

our risk of heart our risk of heart disease.disease.

More people are More people are overweight and overweight and obese than ever obese than ever

before, and with an before, and with an increase in obesity increase in obesity there is an increase there is an increase

in heart disease, type in heart disease, type 2 diabetes, and other 2 diabetes, and other

health problems.health problems.

Quiz Time!Quiz Time!Consumer Reports Fat ComparisonConsumer Reports Fat Comparison

Salt (sodium chloride) is approximately Salt (sodium chloride) is approximately 40% sodium and 60% chloride. 40% sodium and 60% chloride.

Salt is our number one source of sodium. Salt is our number one source of sodium.

Normally, our body needs Normally, our body needs <500mg of sodium daily or <1/4 teaspoon of salt!<500mg of sodium daily or <1/4 teaspoon of salt!

Studies indicate that a diet Studies indicate that a diet high in sodium can raise high in sodium can raise

blood pressure. blood pressure.

Blood pressure shows Blood pressure shows how much pressure the blood how much pressure the blood

is putting on the is putting on the walls of veins and arteries walls of veins and arteries

as the heart beats. as the heart beats.

A normal blood pressure for A normal blood pressure for an adult is 120/80 or less.an adult is 120/80 or less.

The average American The average American consumes sodiumconsumes sodium

15% from the salt shaker15% from the salt shaker

10% naturally in foods10% naturally in foods

75% processed foods75% processed foods

500 mg sodium500 mg sodium = = maximum amount maximum amount of salt needed for 1 of salt needed for 1 dayday

2400 mg sodium2400 mg sodium = = maximum amount maximum amount of salt of salt recommended per recommended per dayday

6000 mg sodium 6000 mg sodium = = amount of salt the amount of salt the average average American man American man consumes consumes each day each day

(women consume slightly (women consume slightly less)less)

QUIZ TIME!QUIZ TIME!

Which has more Sodium?Which has more Sodium?

3 oz pork chop or 3 oz ham3 oz pork chop or 3 oz ham

McDonalds McDonalds

Quarter Pounder with Quarter Pounder with CheeseCheeseLarge French FryLarge French FryKetchupKetchupLarge Diet CokeLarge Diet Coke

ORORCalifornia Cobb Salad California Cobb Salad with Grilled Chickenwith Grilled Chicken1% Low Fat Chocolate 1% Low Fat Chocolate MilkMilkChocolate Triple Thick Chocolate Triple Thick ShakeShake

1150 mg1150 mg

330 mg330 mg100 mg100 mg45 mg45 mg

**Total 1625 mg. Sodium**Total 1625 mg. Sodium1110 mg1110 mg

150 mg150 mg

510 mg510 mg **Total 1770 mg. Sodium**Total 1770 mg. Sodium

Pizza Hut Pizza Hut

2 Slices 12” Pan Meat 2 Slices 12” Pan Meat Lovers PizzaLovers Pizza

1 Cheese Breadstick1 Cheese Breadstick

Small PepsiSmall Pepsi

OROR

4 Slices Personal Pan 4 Slices Personal Pan Cheese PizzaCheese Pizza

2 Hot Wings2 Hot Wings

Small Diet PepsiSmall Diet Pepsi

1500 mg1500 mg

340 mg340 mg

35 mg35 mg

**Total 1875 mg Sodium**Total 1875 mg Sodium

1240 mg1240 mg

450 mg450 mg

35 mg35 mg

**Total 1725 mg Sodium**Total 1725 mg Sodium

Taco BellTaco Bell

2 Soft Shell Beef Tacos2 Soft Shell Beef TacosMexican RiceMexican RiceLarge Mt. DewLarge Mt. Dew

OROR

Grilled Stuffed Chicken Grilled Stuffed Chicken BurritoBurritoNachosNachosLarge PepsiLarge Pepsi

1240 mg1240 mg850 mg850 mg95 mg95 mg

**Total 2185 mg **Total 2185 mg SodiumSodium

2010 mg2010 mg530 mg530 mg70 mg70 mg**Total 2610 mg. **Total 2610 mg. SodiumSodium

Sugar in pop combines with bacteria in our Sugar in pop combines with bacteria in our mouth to form acid. This acid attacks your mouth to form acid. This acid attacks your

teeth and lasts about 20 minutes. teeth and lasts about 20 minutes. Ongoing acid attacks weakens tooth Ongoing acid attacks weakens tooth

enamel and can cause cavities.enamel and can cause cavities.

Sugars and many foods that contain Sugars and many foods that contain sugar in large amounts, supply sugar in large amounts, supply

calories, but are limited in nutrients. If calories, but are limited in nutrients. If a person eats to many high sugar a person eats to many high sugar

foods they may not be getting enough foods they may not be getting enough vitamins, minerals & fiber needed.vitamins, minerals & fiber needed.

Some Nutritionists suggest Americans Some Nutritionists suggest Americans consume no more than 10% of our consume no more than 10% of our

calories in refined sugars. For a person calories in refined sugars. For a person eating 2000 calories a day, the goal would eating 2000 calories a day, the goal would be 200 calories of added sugars or 13.3 be 200 calories of added sugars or 13.3

teaspoons of sugar per day. The present teaspoons of sugar per day. The present average is 42 ½ teaspoons of sugar per average is 42 ½ teaspoons of sugar per

day.day.

Quiz Time!Quiz Time!What Has More Sugar?What Has More Sugar?

12 oz can Dr. Pepper12 oz can Dr. Pepper

OROR

12 oz can Orange Slice12 oz can Orange Slice

9.5 9.5 TeaspoonsTeaspoons

11.9 11.9 TeaspoonsTeaspoons

20 oz Defense 20 oz Defense Vitamin Water Vitamin Water

OROR

18 oz Fuze Refresh 18 oz Fuze Refresh Strawberry Strawberry GuavaGuava

7.8 teaspoons 7.8 teaspoons

10.8 10.8 teaspoonsteaspoons

12 oz Can of Diet 12 oz Can of Diet CokeCoke

OROR

12 oz can of Diet 12 oz can of Diet Mt. DewMt. Dew

0 Teaspoons0 Teaspoons

0 Teaspoons0 Teaspoons