Nutrition & Wellness

1. Nutrition & Wellness

2. Confronting Americas Obesity EpidemicHBO: The Weight of the Nation: About the Project Understanding Obesity Healthy Weight Loss Healthy Eating Recommendations Moving More

3. 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

4. Obesity Trends Among U.S. Adults Between 1985 and 2010http://www.cdc.gov/obesity/downloads/obesity_trends_2010.ppt

5. 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.

7. Calories & Portion Sizes Explained

8. 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.

9. To imagine energy balance, think of a scale... More energy IN than energy OUT over time = weight gain More energy OUT than energy IN over time = weight loss

10. 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

11. Pay Attention to Portions! • Food portion sizes have changed over the past 20 years. Slides marked by are adapted from “Portion Distortion” by the National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion

12. 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 act Calories in = Calories out (as exercise)

13. Bagel 140 calories 2-inch diameter 20 Years Ago 350 calories 6-inch diameter Today Calorie Difference: 210

14. Cheeseburger 330 calories 4.5 ounces 20 Years Ago 590 calories 9.5 ounces Today Calorie Difference: 257

15. French Fries 210 calories 2.4 ounces 20 Years Ago 610 calories 6.9 ounces Today Calorie Difference: 400

16. Soda 85 calories 6.5 ounces 20 Years Ago 250 calories 20 ounces Today Calorie Difference: 165

17. Chocolate Chip Cookie 55 calories 1.5 inch diameter 20 Years Ago 275 calories 3.5 inch diameter Today Calorie Difference: 220

19. Healthy Eating MY PLATENutrients

20. Eating Betterhttp://www.youtube.com/watch?v=4SJ3T6EM3qUAn 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.

21. What Do YOU Need? • Myplate.gov allows you to personalize for age, gender, activity level. • Your personalized Daily Food Plan identifies your calorie needs. A Trip Around My Plate- Assignment 1. 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.

22. 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

23. Nutrients • Carbohydrates • Fats • Proteins • Minerals • Vitamins • Water

24. 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)

25. 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

26. 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)

27. Minerals • Growth and maintenance of body structures & helps regulate metabolism. • Examples: calcium, iron, zinc.

28. 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.

29. Water • 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…

30. 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

31. Reading Food Labels

32. 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

33. Start here: • SERVING SIZE • What is the size of a single serving? • How many servings are in the package?

34. 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! 

35. 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.

36. 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

37. SCAN THE INGREDIENT LIST 5 THINGS TO AVOID • HIGH FRUCTOSE CORN SYRUP • SUGAR • SALT • PARTIALLY HYDROGENATED OIL • ENRICHED WHITE FLOUR

38. 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.

39. Importance of Breakfast

40. 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.

41. 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)

42. RETHINKING WHAT YOU’RE DRINKINGhttp://www.youtube.com/watch?v=5zed4oL-roE&list=PL21D1A8B7EA9B926C&index=10

43. RETHINK YOUR DRINK What 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 Soda Go to this slide show and guess the answers.

44. 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

45. 1 Regular Size bar (59g) Sugars, total: 30g Yoplait Yogurt, Strawberry6 oz ContainerSugars, total: 27g 1 King Size bar (105g) Sugars, total: 54g Skittles1 bag (2.6 oz) Sugars, total: 47g Starburst Fruit Chews 1 package (58.7g) Sugars, total: 34g

46. 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

47. 4 grams sugar = “1 tsp” or “1 cube” of sugar

49. Weight Loss & FAD Diets

50. 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.