Understanding your Health

1. Understanding your Health Watch What The World Eats

2. Serving Sizes http://hp2010.nhlbihin.net/portion/

3. You have seen what the world eats, but what do you eat? 1. A bagel 20 years ago was 3 inches in diameter and had 140 calories. How many calories do you think are in today's bagel? a. 150 calories b. 250 calories c. 350 calories c: 350 calories for a 6 inch bagel. If you rake leaves for 50 minutes you’ll burn the extra 210 calories 130 lb person).

4. 2. A cheeseburger 20 years ago had 333 calories. How many calories do you think are in today's cheeseburger? a. 590 calories b. 620 calories c. 700 calories a. 590 calories. You’ll need to lift weights for 1 hour and 30 minutes, to burn the extra approximately 257 calories (130lb person).

5. 3. A 6.5-ounce portion of soda had 85 calories 20 years ago. How many calories do you think are in today's portion? a. 200 calories b. 250 calories c. 300 calories b. 250 calories for a 20-ounce soda. If you work in the garden for 35 minutes you will burn the extra 165 calories (160 lb person).

6. 4. 2.4 ounces of french fries of 20 years ago had 210 calories. How many calories do you think are in today's portion? a. 590 calories b. 610 calories c. 650 calories b. 610 calories for a 6.9-ounce portion of french fries. If you walk leisurely for 1 hour and 10 minutes, you will burn the extra 400 Calories (160 lb person)

7. 5. A portion of spaghetti and meatballs 20 years ago had 500 calories. How many calories do you think are in today's portion of spaghetti and meatballs? a. 600 calories b. 800 calories c. 1,025 calories c. 1,025 calories for a portion consisting of 2 cups of pasta with sauce and 3 large meatballs. If you houseclean for 2 hours and 35 minutes, you will burn approximately 525 calories (130 lb person).

8. 6. A cup of coffee with milk and sugar 20 years ago was 8 ounces and had 45 calories. How many calories do you think are in today's mocha coffee? a. 100 calories b. 350 calories c. 450 calories b. 350 calories for a 16-ounce cup of coffee. If you walk approximately 1 hour and 20 minutes, you will burn the extra 305 calories (130 lb person)

9. 7. A muffin 20 years ago was 1.5 ounces and had 210 calories. How many calories do you think are in a muffin today? a. 320 calories b. 400 calories c. 500 calories c. 500 calories for a 5-ounce muffin. If you vacuum for approximately 1hour and 30 minutes you will burn the extra 310 calories (130 lb person)

10. 8. Two slices of pepperoni pizza 20 years ago had 500 calories. How many calories do you think are in today's large pizza slices? a. 850 calories b. 1,000 calories c. 1,200 calories a. 850 calories for 2 large slices of pizza. If you play golf (while walking and carrying your clubs) for 1 hour, you will burn the extra 350 Calories (160 lb person)

11. 9. A chicken Caesar salad had 390 calories 20 years ago. How many calories do you think are in today's chicken Caesar salad? a. 520 calories b. 650 calories c. 790 calories c. 790 calories for a 3 cup portion. If you walk the dog for 1 hour and 20 minutes, you will burn the extra 400 calories. (160 lb person)

12. 10. A box of popcorn had 270 calories 20 years ago. How many calories do you think are in today's tub of popcorn? a. 520 calories b. 630 calories c. 820 calories b. 630 calories for a tub of popcorn. If you do water aerobics for 1 hour and 15 minutes, you will burn the extra 360 calories (160 lb).

13. DG #2 Weight Management It’s a problem. • The number of Americans who are obese has doubled in the last 20 years. • 66 % of Americans are overweight or obese. (CDC) • Nearly one-third of adults are obese. • Roughly 16 percent of children and teens are overweight. • The U.S. spends about $78.5 billion dollars annually on health issues relating to obesity and being overweight (CDC Center for Disease Control). • Health care costs climb, too.

14. Causes of Overweight and Obesity • Sedentary Lifestyle • Drive vs. walk • Appliances • Jobs • TV/Video Games • Fast Food/Snacks (high sugar & fat content) • Portion Distortion • “supersize me”

15. Growing Portion Sizes

16. Slow weight gain • Even a few calories a day can add up. • An extra 10 calories a day can add up to an extra 1 lb. weight gain each year. • Discretionary Calories = balance of calories remaining in a person’s “energy allowance” after consuming daily foods. • Nutrient dense foods or empty foods • Whole milk vs. skim milk

17. Benefits of a good Diet: • Help control-or even eliminate-major health risk factors • High blood pressure Some cancers • High cholesterol Sleep Apnea • Excess weight Respiratory Problems • Type 2 Diabetes Arthritis • Premature death Gall bladder problems • Heart failure / cardiovascular disease = Stroke or heart attack • Support every aspect of health • Providing more energy • Helping you get better quality sleep • Improving digestion • More successful in school • Improve your outward appearance • (skin, hair, nails, teeth, body…)

18. BMI – Body Mass Index • The BMI is one way to monitor your body fat. • It’s important to use the right chart for your age and gender. • If you are a very MUSCULAR person the BMI isn’t an accurate measure. • A BMI larger than 30 is a concern for weight management.

19. Using the adult BMI chart, find this person’s BMI • A man is 5’11” and weighs 185. What is his BMI? (NEXT SLIDE) • And then it is your turn

21. Waist Circumference • Another way to monitor your body fat is to measure your waist circumference. • A LARGE waist circumference is associated with greater health risks. • This is often referred to the ‘APPLE’ body shape. Apple Pear

22. Key Recommendation #1 • To maintain body weight in a healthy range, BALANCE calories from food and BEVERAGES with calories burned.

23. How many calories do you need a day? Multiply your desired (current) weight by the number that corresponds with your activity level. Inactive person whose desired weight is 170 lbs (170 x 12) = 2040 calories/day ***** 2200 for teen females and 2800 for teen males

24. Teen Goals for Weight Management • For overweight teens, the goal of weight management is to slow the rate of weight gain while achieving normal growth and development. • Losing weight isn’t a healthy option while you are developing. • ***** 2200 for teen females and 2800 for teen males • Follow all the dietary guidelines, the Food Guide Pyramid, and observe portion sizes. • Look at your hand for a guide

25. Key Recommendation #2 • To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity. • It’s a balancing act of calories in with calories out. (Discretionary calories)

26. How Do I Use Portion Control? • Don’t eat directly out of the package • Avoid eating in front of TV • If at a meal, you still feel hungry and you have waited, take seconds of vegetables or salads • Eat sensibly and regularly • If you do have a treat, eat only one serving , eat slowly, and enjoy it.

27. Eat more slowly, take smaller bites and enjoy the company of those around you. • Also, as you eat more slowly, you are more likely to recognize when you’ve had enough. • Use the ‘sigh’ signal. ( if you pay close attention as you eat…when you are satisfied…you naturally sigh.) STOP EATING when that happens! • Go heavy on fresh salads, vegetables, and other low-calorie/high nutrient foods. • This will help to fill you up…without filling you out • Split the order with your partner/date/friend

28. Decide which foods you can do without. • Maybe skip the package of cookies at lunch when you know there will be home-made pie at dinner in the evening. • Take smaller portions of foods, knowing that you can go back later if you’re still hungry • When eating out…ask for a take-home container before you begin eating and put half the food in it. (You then have a great lunch prepared for the next day.) • Gravies and sauces can add flavor, but also lots of calories. Try to cut back on what you add to get good flavor, but with fewer calories.

29. The Restaurant Survival GuideAmericans eat out, on average, five times a week Bloomin’ Onion Cheese Fries 151 g fat (79 of them artery clogging) 3,000 calories 3 day’s worth of fat 4 days worth of artery clogging fat Share this with A LOT of friends to make it better. • 116 g fat (44 of them artery clogging) • Eat just half- no dipping • 1 day’s worth of fat • Over ½ a days sodium • More than 800 calories Equal to eating 2 Pizza Hut personal pan pepperoni pizzas. If you dip = another pizza. Better Homes and Gardens September 2009

30. When people eat out, they generally consume 30-50 percent more calories than they would eating essentially the same meal at home. How can YOU eat out smartly?

31. Start with the drinks…People always underestimate the calories they drink by 30% Drink a glass of ice water with a lemon. Drink a vegetable juice (research shows that drinking a fiber-rich vegetable juice may cause you to eat about 135 fewer calories at your meal) Use the 10/20 rule- thin liquids like soft drinks, milk, and juice are about 10 calories per ounce. Thick drinks such as smoothies, shakes, and malts are at least 20 calories per ounce. You could have a V-8…this fiber rich beverage may save you 135 calories for the rest of the meal

32. The Facts About Soda Soda is packed with caffeine, chemicals, and simple sugars. A simple 12 oz. can = 140 calories! If you have just one soda a day, that’s 980 calories a week! It’s dehydrating… It contributes to diabetes, especially in young children It’s linked to cancer! dsdnewsletter 2/2010

33. STARTERS • Use the two-fer rule- besides your entrée, order only 2 other items. • For a starter try a salad, a broth-based soup, a bowl of raw vegetables, or a shrimp cocktail. • Bread can be the worst, so take one piece and move the rest out of reach, so you don’t munch on it unconsciously.

34. Salads! • Make it your meal. Choose salads with a lot of vegetables, and good proteins such as chicken, salmon, eggs, or nuts. • Get dressing on the side… now you control how much is on your salad. • Go easy on extras like croutons, cheese, fried chips, etc.

35. Time for the entree Modify everything! Order your sauces, butter, dressing, and gravy on the side. Instead of fries, get a baked potato. Go vegetarian…try to order this way once a week. Bring some home-if you want to try an entrée that you know is oversized, have the server pack half of it in a doggy bag before it even leaves the kitchen!

36. Share: ask for plates and forks for everyone. • Order fruit: ask if the cook if they can put a bowl of berries, pineapple cubes, or a slice of melon with a dab of whip cream in a bowl. • End the meal sweetly: try a stick of gum, a mint, or brush your teeth right after eating, to signal to your body that the meal is over. Desserts! M and M Walk

37. DG #3 Physical ActivityHow much are we exercising? • In 2003, 38% of students in grades 9-12 viewed television 3 or more hours per day. • Is that a lot?

38. Key Recommendations for Teens • It is recommended that teens and children be physically active at least 60 minutes a day above usual activities at home or school.

39. Key Recommendations for Adults • It is recommended that adults be physically active at least 30-60minutes a day above usual activity at home or work.

40. Benefits of PhysicalActivity • Exercising regularly helps maintain a healthy weight. • Regular physical activity helps reduce risks of high blood pressure, stroke, Type 2 Diabetes, colon cancer and osteoporosis.

41. It’s important to set aside a specific time to fit exercise into our busy schedule.