be in good health: preventing chronic disease
DESCRIPTION
A presentation about making healthy food choices and being more physically active to reduce the risk for obesity related chronic diseases. The presentation was developed for African American men attending a health fair at a church.TRANSCRIPT
Be in Good Health:Healthful Eating and Physical
Activity
“Beloved, I wish above all things that thou mayest prosper and be in health, even as thy
soul prospereth.” (III John 2)
African Americans & Chronic Disease
Sicker & Quicker
Heart diseaseCancerStroke
Diabetes
African Americans & Chronic Disease
Sicker & Quicker
Catch at an earlier ageSuffer worse complications
Die sooner
These health disparities lead to decreased
quality of life, and fewer economic opportunities for African Americans
DialysisAmputationDrug costs
Extra doctor visitsLack of energyMissed work
DisabilityHeart attacks
BlindnessEmergency room visits
FatigueDepression
NauseaHospitalizationsPremature death
SurgeriesGum disease
Nerve damagePoor digestion
Stroke
Healthy Lifestyle Choices
• Maintain a healthy weight
• Eat right
• Be active
“Whether therefore ye eat or drink, or whatsoever ye do, do all unto the glory of God” (I Corinthians 10:31)
Finding the Right Balance
• Make smart food choices from every food group
• Find your balance between food and activity
• Get the most nutrition out of your calories
US Dietary Guidelines for Americans 2005
Make Smart Food Choices• Vegetables and fruits
• Whole grains
• Low fat calcium rich foods– Cereals, frozen
collards/turnip/kale, spinach, oatmeal, okra, fresh beet greens
• Lean protein“Then God said, ‘I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit
with seed in it. They will be yours for food.’” Gen. 1:29
Find Balance Between Food And Activity
Maintaining a healthy weight is a balancing act
Calories in
Calories out
If you eat 100 more food calories per day than you burn, you will
gain about 1 pound in a month.
We live in a shifting food/activity environment
20 Years Ago Today
140 calories 3-inch diameter
How many calories are in this bagel?
Portion Distortion
Based on the Portion Distortion Quiz developed by the NHLBI Obesity Education Initiative
140 calories 3-inch diameter
Calorie Difference: 210 calories
350 calories 6-inch diameter
20 Years Ago Today
Portion Distortion
How long will you have to rake leaves to burn the extra 210
calories?
*Based on 130-pound person
*Based on 130-pound person
If you rake leaves for 50 minutes you will burn the extra 210
calories.*
Fast Fact: Most adults should engage in at least 30 minutes of moderate intensity
aerobic activity 5 days a week.
20 Years Ago Today
333 calories How many calories are in today’s
cheeseburger?
Portion Distortion
Calorie Difference: 257 calories
590 calories
20 Years Ago Today
333 calories
Portion Distortion
How long will you have to lift weights in order to burn the
extra 257 calories?*
*Based on 130-pound person
*Based on 130-pound person
Fast Fact: Strengthening activities have benefits for arthritis, diabetes, osteoporosis, obesity, depression, sleep and
heart health.
If you lift weights for 1 hour and 30 minutes you will burn about
257 calories.*
85 Calories 6.5 ounces
How many calories are in today’s
portion?
Portion Distortion
20 Years Ago Today
Calorie Difference: 165 Calories
250 Calories 20 ounces
85 Calories 6.5 ounces
Portion Distortion
20 Years Ago Today
How long will you have to work in the garden to burn the extra
calories?*
*Based on 160-pound person
*Based on 160-pound person
If you work in the garden for 35 minutes you will burn about 165
calories.*
Fast Fact: Sweeteners may be called High-fructose corn syrup
Fructose Fruit juice concentrates
Honey Sugar Syrup
Corn syrup Sucrose
Dextrose
Get the most nutrition out of your calories
Your Daily Calorie Needs
Age Sedentary Moderately Active Active
19 – 30 2,400 2,600 – 2,800 3,000
31 – 50 2,200 2,400 – 2,600 2,800 – 3,000
51+ 2,000 2,200 – 2,400 2,400 – 2,800
• Be a good example• Offer healthy snacks• Be active together• Limit screen time
Train up a child in the way he should go, and when he is old he
will not turn from it.Proverbs 22:6
• Figure out what gets in the way and prepare
• Take things one step at a time
• Set reasonable goals AND monitor your progress
• Find what you enjoy
• Find what is meaningful to you
Commit to the Lord whatever you do, and your plans will succeed.
- Proverbs 16:3