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Developing a Healthy Lifestyle

Developing a Healthy Lifestyle. Sheila Brown & Schaun Brown October 4, 2001. ALARMING TRENDS. Diets are falling short of the mark Desirable physical activity levels are not being met Obesity rates are skyrocketing Adult diseases are showing up in children Source: Changing the Scene, USDA.

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Developing a Healthy Lifestyle

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  1. Developing a Healthy Lifestyle Sheila Brown & Schaun Brown October 4, 2001

  2. ALARMING TRENDS • Diets are falling short of the mark • Desirable physical activity levels arenot being met • Obesity rates are skyrocketing • Adult diseases are showing up in children • Source: Changing the Scene, USDA.

  3. Adverse CVD Risk Factor Levels in Children • 27.1% Percent of children, aged 5-10, with 1 or more adverse CVD risk factor levels • 60.6% Percent of overweight children, aged 5-10, with 1 or more adverse CVD risk factors levels • Source: Freedman DS et al. Pediatrics 1999; 103:1175-82.

  4. Percentage of US Youth who met Dietary Recommendations for Calcium Intake by Age and Sex,1988-94 Males Females Source: National Health and Nutrition Examination Survey III, CDC

  5. 40 35 30 25 20 15 10 5 0 Milk Regular Soft Drinks Juice Diet Soft Drinks 1970 1975 1980 1985 1990 1995 Beverages Available in US Food Supply(Gallons/Person/Year) Source: U.S. Dept. of Agriculture, Economic Research Service Statistical Bulletin No. 939, 1997

  6. Diet –Risk Factor for Three Leading Causes of Death • Heart Disease • Cancer • Stroke

  7. Diet –Known Factor for: • Diabetes • High Blood Pressure • Osteoporosis • Iron Deficiency Anemia

  8. Diabetes • 7th leading cause of death in the US • Approximately 30,000 children have Type 2 Diabetes

  9. High Blood Pressure (HTN) • 1 in 4 adults have HTN • Decrease sodium intake, increase physical activity, and maintain healthy body weight

  10. Osteoporosis: Loss of Bone Mass • Low dietary intake of calcium during childhood/adolescence • By Age 17---- 90% bone mass established • By Age 21--- calcium no longer added to bones • After Age 21— a steady loss of calcium begins.

  11. Iron Deficiency • School age youths and female adolescents ---greatest risk of iron deficiency.

  12. Iron Deficiency • One of the most prevalent Nutrition problems of children. • Leads to shorten attention span, irritability, fatigue, and difficulty concentrating. • (National Health/Education Consortium)

  13. Literally Growing Before Our Eyes! • Obesity and overweightness — affects 10 million US Children • Obesity-contributes to 300,000 deaths yearly • Annual cost to health care system--$70 billion (US Sec. of Agriculture - Dan Glickman)

  14. Obesity • Percentage of overweight children and adolescents - doubled in past 20 years. • OBESE children - more likely to become obese adults.

  15. Increase in calories Decrease in physical activity How Do Children Become Obese? OBESITY

  16. Dietary Guidelines for Americans-2000 • Aim for Fitness • Build a Healthy Base • Choose Sensibly

  17. Guidelines • Aim, Build and Choose------for good health. • Written for healthy children > than 2 years old and for adults.

  18. What can you do??? • OFFER: • grain products • fruits and vegetables • low fat dairy products • lean meats, poultry and fish

  19. Consider the following: • Serving large amounts of foods that are high in fat or have added sugars

  20. GET MOVING !!!!!! • Get regular physical activity! • Children and adolescents need 60 minutes per day

  21. Ride bicycle Walk Play tag Ride scooter PE class Dance Swim Physical Activities for Children and Teens

  22. Kid’s Activity PyramidSource: Team Nutrition, USDA, September 2000.

  23. Taylor School District

  24. Taylor School District

  25. Taylor School District

  26. Exercise… In School and Out

  27. “Food Works”http://www.fns.usda.gov/tn/Educators/scholastic.html

  28. Build a Healthy BaseLet the Pyramid Guide Your Food Choices

  29. Grains Group-----6 Vegetable-----3 Fruit-----2 Milk-----2 Meat, Poultry, Fish, Dry Beans, Eggs and Nuts-----2, for a total of 5 oz. Grain Group-----9 Vegetable-----4 Fruit-----3 Milk-----3 Meat, Poultry, Fish, Dry Beans, Eggs and Nuts-----2 for a total of 6 oz. Servings for Children, Servings for Older 2-6 years Children and Teen Girls

  30. What is your upper limit of fat for calories consumed?

  31. 1 slice of bread ½ cup of pasta ½ cup of vegetables 1 medium apple 1 cup of milk 2 T. of peanut butter 2 oz of processed cheese What Counts as a Serving???

  32. Plant Foods—Foundation of your Meals • Start with: • A variety of whole grains • Fruits • Vegetables

  33. Why Do Kids Need Calcium? • Strong Bones • Reduces risk of Osteoporosis • Keeps teeth strong and healthy

  34. How Much Calcium Does AChild Need? • 1-3 years old------------------500 mg • 4-8 years old------------------800 mg • 9-18 years old---------------1300 mg

  35. Where is the Calcium? • Examples: • Yogurt---1 cup • Milk----1 cup • Orange Juice with added Calcium---1 cup • Macaroni and Cheese---1/2 cup • American Cheese-----2 ounces

  36. Milk’s Package of Nutrients

  37. What Kind of Milk is Best??? • Whole, Low-Fat, Fat-Free, and Chocolate Milk • All have 300mg of Calcium per 8 oz. glass • Each has a different amount of fat

  38. Sources of Iron • Enriched and whole grain breads • Lean meats • Cereals • Spinach • Cooked dry beans • Shellfish

  39. Choose a Variety of Grains Daily!! • Especially Whole grains— • Brown Rice • Oatmeal • Popcorn • Whole Wheat • Enriched grains are a new source of folic acid

  40. Choose a Variety of Fruits and Vegetables Daily!! • Provides: • Vitamins • Minerals • Fiber

  41. Which Fruits and VegetablesProvides the Most Nutrients? • Vitamin A—orange vegetables, dark leafy green, orange fruits, tomatoes • Vitamin C—Citrus fruits, broccoli, peppers, leafy greens, potatoes

  42. Nutrients in Fruits and Vegetables • Folate: • Cooked dry beans and peas, peanuts • Oranges and orange juice • Dark-green leafy vegetables, green peas • Potassium: • Baked white or sweet potato • Bananas, apricots, prunes, orange juice, dry beans

  43. Apple Mania? List the names of all the kinds of apples that you Remember!!!!

  44. F Many Children Flunk Healthy Eating!!! • <15% school children eat recommended servings of fruit • 30% consume recommended milk group servings • Only 2% meet all recommendations of the Food Guide Pyramid

  45. Choose Sensibly!!!! • Diet low in saturated fat and cholesterol • Moderate intake of sugars • Prepare foods with less salt

  46. Know the Different Types of Fats!! • Saturated Fats • Unsaturated Fats • Cholesterol

  47. Food Choices Low in Saturated Fat and Cholesterol • Select vegetable oils • Choose lean meats • Limit intake of high-fat processed meats • Use egg yolks and whole eggs in moderation • Select low-fat dairy products

  48. Three Steps to Healthy School Meals

  49. Choose Beverages and Foods to Moderate Intake of Sugars~~ • Carbohydrates— simple sugars complex (starches and dietary fiber) • Sugars can promote tooth decay— • Bacteria • Lack of exposure to Fluoride

  50. Added Sugars!!!!! In the US, the #1 source of added sugar(s) is…... NON-DIET SOFT DRINKS How much sugar is in one 12 oz regular soft drink???? Answer: 9 teaspoons

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