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Nutrition and You

Nutrition and You. Susan Yim. Topics. Nutrition Overweight/Obesity Food Guide Pyramid Group Activity. What is Nutrition?. The process of the body using food to keep you alive. Overweight & Obesity. Energy intake and Energy output Imbalance

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Nutrition and You

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  1. Nutrition and You Susan Yim

  2. Topics • Nutrition • Overweight/Obesity • Food Guide Pyramid • Group Activity

  3. What is Nutrition? • The process of the body using food to keep you alive.

  4. Overweight & Obesity • Energy intake and Energy output Imbalance • According to the American Obesity Association (2002), “Obesity [is] on the verge of surpassing smoking as #1 cause of preventable death. Obesity is the second leading cause of unnecessary deaths.” • 65 % Americans

  5. Prevalence of Overweight & Obesity by Ethnicity in Hawaii • Ranked Highest to lowest [%] • Hawaiian…………………………………………………………….69.3 • Other/unknown………………………………………………..59.4 • Caucasian…………………………………..........................49.3 • Chinese………………………………………………………………46.6 • Filipino……………………………………............................46.3 • Japanese…………………………………………………………...44.1 • Hawaii Health Survey, 2003

  6. Body Mass Index [BMI] BMI = (            Weight in Pounds             ) x 703 (Height in inches) x (Height in inches) • BMI (kg/m^2) • Obesity-class I……………………………………...........30.0 – 34.9 • Obesity-class II…………………………………………….35.0 – 39.9 • Extreme obesity-class III…………………………..>40 • Overweight……………………………………….................25.0 – 29.9 • Normal/Healthy………………………………………………18.5 – 24.9 • Underweight…………………………………………………….<18.5 • Possible eating disorder……………………………….<16

  7. Food Pyramid: Old vs. New

  8. Using Hand Measurements • Tip of the thumb (to first knuckle) = 1 tsp. • Whole thumb = 1 Tbsp. • Palm of your hand or the size of a deck of playing cards = 3 ounces. (This is the portion size of cooked meat [protein] most people need at a meal.) • Tight fist = 1/2 cup • Loose fist or open handful = 1 cup • These guidelines hold true for most women's hands. Check the size of your hand's measurements with measuring cups, spoons, and a scale.

  9. Quick Facts • 3500 Kcal = 1 pound • 1 can of soda = 150 Kcal • Sugar contents of soda = Orange Juice • Water Recommendation 8 – 8oz./day • 2 32oz sports (water) bottle

  10. Quick Tips • Like Plate Lunch? • Brown Rice vs. White Rice • Tossed Salad w/dressing on side vs. Macaroni Salad • Like Soda? • Regular vs. Diet • Diet vs. Iced Tea • Iced Tea vs. Water w/Lemon • Like Chocolate Bars? • Chocolate Bars vs. Protein Bars • Like Snacks/Desserts? • Ice Cream vs. Frozen Yogurt • Add fresh Fruits

  11. Group Activity

  12. Breakfast • Dunkin Donuts • Chocolate Donut • Coffee with cream and sugar

  13. Lunch • Typical Fast Food Meal • Large Cheese Burger • Large French Fries • Large Coke

  14. Dinner • Plate Lunch-Typical Meal from Zippy’s or BBQ • Chicken Katsu • White Rice • Macaroni Salad • Large Coke

  15. Snacks/Dessert • Potato Chips • Strawberry Pie from Anna Miller’s • Cookies and Cream Ice Cream from Cold Stone

  16. Thank You Questions?

  17. Director of Dietetics Program • Anne C. Shovic, Ph.D., R.D. Ag Sciences III #314 I Telephone: 956-3847 • e-mail: shovic@hawaii.edu

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