Lunch ‘n’ Learn: Recovering from the Holidays

1. Lunch ‘n’ Learn: Recovering from the Holidays Texas State Employee Wellness Program January 14, 2015 Sylvia Crixell, PhD, RD Catherine Applegate, BS Nutrition School of Family & Consumer Sciences

2. Today’s Presentation • A few statistics & trends • Causes of overweight/obesity • How nutrition fits in • Practical advice • Resources

3. Definitions Weight (kg) BMI = Height (m)2 BMI is a statistical measurement using a person’s height and weight to assess if a person is underweight, of ‘normal’ weight, ‘overweight’ or ‘obese’.

5. Self-Reported Obesity Among U.S. Adults by State 2013 WA ME MT ND MN VT OR NH ID MA SD WI NY RI MI WY CT IA PA NJ NE NV OH DE IN IL UT MD CO WV VA KS DC CA MO KY NC TN OK AZ AR SC NM AL GA MS Texas LA AK FL HI 15%–20%20%–25%25%–30% 30%–35% ≥35%

6. Obesity & Diabetes in U.S. Adults Track Together 1994 2000 1994 2000 <4.5% 4.5-6% 6-7.4% 7.5-8.9% >9% <14% 14-18% 18-22% 22-26% >26% Obesity 2010 Diabetes 2010

7. Age &Weight

8. How Texas Ranks • Compared to the rest of the nation, Texas ranks: #15 – Obesity #13 – Diabetes #10 – Physical Inactivity #29– Hypertension

9. In Texas, Obesity Risk is Related to Age and Race/Ethnicity

10. Other Community Worksite - Campus Schools Home Environment/Policies Agriculture Education Marketing Built Environment Community Restaurants Vending Machines Grocery Stores Entertainment Work/School/Home Personal Taste Preferences Knowledge Habits Psychological Biology Age Genes Type of Food Eaten Beverage Choices Food & BeverageIntake Physical Activity How Much We Eat How Much We Use Energy Balance Adapted from Institute of Medicine, 2007.

11. The Basic Nutrition Problem We stopped eating real food. & We eat too much of everything.

12. WHY? (It is not our fault)… • Advertising at Every Turn • False Information Abounds • Calories are Everywhere – Especially Sugar! • Portion Sizes are Enormous • Foods and Beverages are Different Now • Sugar • Beverages • Processed Foods

13. Diet books Diet books are usually on weekly bestseller lists Reviews for diet books: http://www.eatright.org/dietreviews/#.VKcA9XtUUal

14. More than half of Dr. Oz’s recommendations are false or lacking in sound research.

15. Calories are everywhere McDonald’s mochas… And the frappes? Largely sugar, cream, whole milk, coffee extract, whipped cream, and chocolate and/or caramel drizzle. A large Chocolate Chip McCaféFrappéhas 750 calories, 20 grams of saturated fat, and 20 teaspoons of added sugar. That’s more calories than almost any single item on the menu (except other shakes).

16. Eggnog Latte Mocha Latte Caramel Macchiato More sugar is added – 8½ teaspoons - in a Grande Eggnog Latte!

17. Liquid Calories for Breakfast 61% of Americans drink coffee daily3 34% of Americans consume gourmet coffee drinks daily, which include lattes, cappuccinos, and other specialty drinks* *http://www.ncausa.org/i4a/pages/index.cfm?pageID=924

18. Burrito: Flour tortilla, carnitas, white rice, pinto beans, fajita vegetables, guacamole, cheese, sour cream, and salsa The tortilla alone has 300 calories! + 770 calories… Adding chips and guacamole?

19. uniquely San Marcos… Two Bacon and Egg Tacos

20. Today, most portions are HUGE 20 years ago Today Difference 20 years ago Today Difference 257 MORE Calories 165MORE Calories 333 Calories 590 Calories 85 Calories 250 Calories 290MORE Calories 350MORE Calories 500 Calories 850 Calories 210 Calories 500 Calories 525MORE Calories 360MORE Calories 500 Calories 1025 Calories 270 Calories 630 Calories

21. What Should We Eat? • Healthful Eating Plans • DASH Diet (Dietary Approaches to Stop Hypertension) • Mediterranean Diet • Weight Watchers • Fad Diets – Not Healthful & Don’t Result in Sustained Weight Loss • PALEO Diet • Atkin’s Diet

22. DASH DIET

26. For a 2000 Calorie diet, eat2 cups Fruit & 2 ½ cups Vegetables

27. 1 Research Says… Sugar is BAD 2 3 4

28. Where are Sugars? On labels: high fructose corn syrup white sugar brown sugar corn syrup corn syrup solids raw sugar malt syrup maple syrup pancake syrup fructose sweetener liquid fructose honey molasses anhydrous dextrose crystal dextrose Most naturally occurring sugars are okay

29. Where are Processed Carbs & Sugars? processed carbs Blood Glucose Levels whole foods Minutes after eating

30. What about Juice? juice Blood Glucose Levels fruit Minutes after eating

31. Adding a Coca-Cola?

32. Solutions! BREAKFAST SNACKS/LUNCH • BEVERAGES • Coffee • Skinny Latte • Tea • MEALS • ONE Breakfast Taco & Fruit • Scrambled Eggs, 1 Toast& Fruit • Fried Egg on a Bed of Sautéed Greens & Fruit • Greek Yogurt & Frozen Blueberries & Granola • Oatmeal & Banana & Peanut Butter • Hot 7-Grain Cereal & Berries & Egg • Spinach & Salmon Scramble • Eggs with Vegetables • Hummus & Carrots • Banana & Almonds • Apple & Peanut Butter • Apple & Cheese Stick • Greek Yogurt & Berries • Salad with Nuts & Sliced Hard-Boiled Egg or Tuna • Tuna Sandwich with Tomato, Lettuce, Onion & Fruit • Peanut Butter Sandwich & Kiwi • Leftovers 

33. Solutions! RESTAURANTS VENDING • BE CAREFUL – WE EAT MORE WHEN WE ARE SERVED MORE • Cut entrée in half • Split with someone • Choose ½ sandwich & soup • Salad with protein • Order vegetables, not fries • Order vegetables • Lean protein (chicken, fish) • Starbucks – Oatmeal or parfait • Chipotle – 2 tacos or a bowl • Pizza place – salad + slice • Dressing on the side • Corn tortillas, not flour • Nuts • Granola Bar COOKING AT HOME • Roast Vegetables • Cook beans • Make soups • Fish THINK: ChooseMyPlate

34. Wrap Up • Nutrition information should always come from valid sources • American Academy of Nutrition & Dietetics • American Diabetes Association • USDA • American Heart Association • Aim to eat a whole foods diet - think plants • Don’t drink calories – soda, juice • Useful meals and snacks include protein, carbohydrate and fat • Huge portion sizes are everywhere – eat mindfully