University of Maine at Augusta

1. University of Maine at Augusta Nutrition and Your Health Susan Baker Associate Professor of Science

2. Nutritional Goals • Quality intake that allows you to function at your best and promotes health. • Intake that provides adequate levels of each nutrient • Enough to meet your daily needs and to maintain stores

3. Nutritional Goals • Quantity of intake that promotes a healthy body weight. • BMI between 18.5 – 24.9 • Waist of less than 35” in women and 40” in men

4. BMI Figures – Which one are you?

5. BMI Figures • Men Women • 19.8 18.8 • 21.1 19.3 • 22.2 20.9 • 23.6 23.1 • 25.8 26.2 • 28.1 29.9 • 31.5 34.3 • 35.2 38.6 • 41.5 45.4

6. What is my BMI? • Calculate using the formula: BMI = weight in pounds x 703 (height, inches)2 • Use an online BMI calculator/ or BMI chart

7. Energy Balance • Goal is for the energy taken in to equal the energy output • energy in = • energy out =

8. Energy/Caloric Needs • Depend Upon: • Weight • Activity Level • Lean body mass (muscle) • Gender • Metabolism

9. Planning a Healthy Diet • Compare intake to RDA • Follow general diet planning principles • Use the Food Pyramid to guide intake and activity

10. Diet-Planning Principles (6) • Adequacy • Balance • Variety • Nutrient density • Kcal/energy control • Moderation • By following 2-3 of these you can improve your diet significantly - select the ones that “speak” to you!

11. Diet-Planning Principles (6) • Adequacy • diet that provides enough energy and nutrients to meet the needs of healthy people

12. Diet-Planning Principles (6) • Balance • Diet that provides enough, but not too much of each type of food • Don’t want overeating of one food type to “crowd” out intake of other nutrients…. • Variety • Diet that includes a wide selection of foods within each food group • Eat a variety of fruits, not just oranges

13. Diet-Planning Principles (6) • Nutrient Density • Select foods that provide the most nutrients for the least number of calories (nutrient dense foods) • FF vs. baked potato…… • Other examples ??

14. Diet-Planning Principles (6) • Kcal Control • Intake that meets nutritional needs without excess kcal intake • Moderation • Diet that limits intake of foods high in sugar and fat (and alcohol and salt)

15. Diet-Planning Principles (6) • Adequacy • Balance • Variety • Nutrient density • Kcal/energy control • Moderation Which ones speak to you?

16. Diet Planning Guides • Food Guide Pyramid • Foods within each food group provide similar nutrients and are from similar food sources • Food Pyramid 1/2005 • Revised to address health issues in the U.S. • Health issues such as…..

17. Old Food Guide Pyramid

18. New Food Guide Pyramid

19. Food Pyramid • Grains • Recommendation set in ounces • Includes: bread, pasta, cereal, rice…. • Goal is for half of your servings to come from whole grains • How to recognize whole grains

20. Food Pyramid • Vegetables • Recommendations set in cups • Choose a variety of vegetables • Dark green • Orange and yellow • Starchy • Dry beans

21. Food Pyramid • Fruits • Recommendation set in cups What counts as a cup? • 1 orange, apple, banana, ½ grapefruit • 1 cup canned fruit or berries • 1 cup fruit juice • Limit juices • Why?

22. Food Pyramid • < 30% of Mainers report eating 5 servings of fruits/vegetables per day

23. Food Pyramid • 3 cups Dairy* • 1 cup milk or yogurt • Choose low fat options • Why??? • 1 ½ ounces cheese • Limit cheese intake • Why?? *2 servings for kids ages 2-8 (why??)

24. Food Pyramid • Meat and meat alternatives • Recommendation set in ounces • Group includes: • Meat, poultry, fish, eggs, seeds, nuts, legumes • Choose low-fat/lean meats and poultry • Bake, broil, or grill it. • Don’t __________ it.

25. Food Pyramid • Fats, oils, sweets, salt – use sparingly • Butter, cream, sour cream, cream cheese • Saturated fats • Margarine • trans fats, especially in stick margarine

26. Food Pyramid • Fats, oils, sweets, salt – use sparingly • Candy, soda, sugar, honey….. • Sugar • Processed foods • Often a source of salt and/or trans fats

27. Food Pyramid • Physical Exercise • Be physically active for 30 – 60* minutes per day. • Goal is moderate to vigorous exercise • * 60 minutes for kids and teens

28. Physical Activity Goals • 30-60 minutes of sustained moderate physical activity 5x per week. • Walking, cycling • Shooting baskets • Pushing a stroller • Swimming laps • Gardening……..

29. Physical Activity in U.S. Trends • Inactivity increases with age • Physical inactivity is more common in • Women • Those with less education • Those with a lower income.

30. Physical Activity in Maine • < 25% of Mainers report engaging in regular physical activity

31. Why is this all this important? • Obesity is on the rise. • Diabetes, even in teens, is on the rise. • Heart disease is on the rise. • Hypertension is on the rise. • A quality nutritional intake combined with regular physical activity can reverse these trends.

32. Maine Obesity Data % Obese Year 10-14 1995 15-19 1996 15-19 1997 15-19 1998 15-19 1999 15-19 2000 15-19 2001 20-24 2002 15-19 2003 20-24 2004

33. Key: No Data <10% 10%–14% 15%–19% 20%–24% _ >25% _ Increasing Prevalence of Obesity (BMI >30) among U.S. Adults 1991: Only four states had obesity rates greater than 15 percent. 1996: Over half of the states had obesity rates greater than 15 percent. 2001: Only one state had an obesity rate below 15 percent, most had obesity rates greater than 20 percent and one had an obesity rate greater than 25 percent.

34. Obesity Trends* Among U.S. AdultsBRFSS, 2003 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

35. Obesity Trends* Among U.S. AdultsBRFSS, 2004 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

36. Obesity Trends* Among U.S. AdultsBRFSS, 2007 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

37. Benefits Physical Activity and Healthy Weight • Reduced risk of: • Heart disease • Type II diabetes • High blood pressure • Obesity • Osteoarthritis • Dying prematurely!

38. What are the Causes? • What factors contribute to a poor diet and obesity: • In your life? • AT UMA? • What factors contribute to a healthy diet and lifestyle: • In your life? • At UMA?

39. What are the Solutions? • Improve quality of intake by: • Improve quantity of intake by: • Increase activity level by:

40. Improving quality of intake • Increase intake of: • Whole grains • Fruits (but not juices) • Vegetables

41. Improving quality of intake • Reduce your intake of: • Cheese • Trans fats • High fat choices • Goal is less than 3 g fat/serving

42. Improving quality of intake • How do I do this? • Replace 2-3 foods in your diet with healthier choices. • Reduce fat content of milk • Turkey sandwich with mustard instead of roast beef with mayo. • Low fat popcorn instead of chips

43. Maintaining a Healthy Weight • Reduce portion size • Reduce fat content of intake • especially saturated fats • Keep physically active • Build lean body mass – muscle • Weight bearing exercise • Walking

44. Small changes can make a significant difference!

47. Physical Activity and Health • Greater health benefits occur with increased duration, intensity, or frequency of physical activity.

48. Diet-Planning Principles (6) • Adequacy • diet that provides enough energy and nutrients to meet the needs of healthy people

49. Diet-Planning Principles (6) • Balance • Diet that provides enough, but not too much of each type of food • Don’t want overeating of one food type to “crowd” out intake of other nutrients….

50. Diet-Planning Principles (6) • Variety • Diet that includes a wide selection of foods within each food group • Eat a variety of fruits, not just oranges