understanding your health watch what the world eats

Understanding Understanding your Healthyour Health

Watch What The World Eats

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

You have seen what the You have seen what the world eats, but what world eats, but what

do you eat?do you eat?1. A bagel 20 years ago was 3 inches in diameter 1. A bagel 20 years ago was 3 inches in diameter

and had 140 calories. How many calories do you and had 140 calories. How many calories do you think are in today's bagel?think are in today's bagel?

a. 150 caloriesa. 150 calories

b. 250 caloriesb. 250 calories

c. 350 caloriesc. 350 calories

c:c: 350 calories for a 6 inch bagel. If you rake leaves for 50 350 calories for a 6 inch bagel. If you rake leaves for 50 minutes you’ll burn the extra 210 calories 130 lb person).minutes you’ll burn the extra 210 calories 130 lb person).

2. A cheeseburger 20 years ago had 333 calories. How 2. A cheeseburger 20 years ago had 333 calories. How many calories do you think are in today's many calories do you think are in today's cheeseburger?cheeseburger?




a. 590 calories. You’ll need to lift weights for 1 hour and 30 a. 590 calories. You’ll need to lift weights for 1 hour and 30 minutes, to burn the extra approximately 257 calories (130lb minutes, to burn the extra approximately 257 calories (130lb person).person).

3. A 6.5-ounce portion of soda had 85 calories 20 3. A 6.5-ounce portion of soda had 85 calories 20 years ago. How many calories do you think are in years ago. How many calories do you think are in today's portion?today's portion?




b.b. 250 calories for a 20-ounce soda. If you work in the 250 calories for a 20-ounce soda. If you work in the garden for 35 minutes you will burn the extra 165 calories garden for 35 minutes you will burn the extra 165 calories (160 lb person).(160 lb person).

4. 2.4 ounces of french fries of 20 years ago had 210 4. 2.4 ounces of french fries of 20 years ago had 210 calories. How many calories do you think are in calories. How many calories do you think are in today's portion?today's portion?




b. b. 610 calories for a 6.9-ounce portion of french fries. If you 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 walk leisurely for 1 hour and 10 minutes, you will burn the extra 400 Calories (160 lb person)extra 400 Calories (160 lb person)

5. A portion of spaghetti and meatballs 20 years ago 5. A portion of spaghetti and meatballs 20 years ago had 500 calories. How many calories do you think are in had 500 calories. How many calories do you think are in today's portion of spaghetti and meatballs?today's portion of spaghetti and meatballs?



c. 1,025 caloriesc. 1,025 calories

c.c. 1,025 calories for a portion consisting of 2 cups of pasta with 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 sauce and 3 large meatballs. If you houseclean for 2 hours and 35 minutes, you will burn approximately 525 calories (130 lb 35 minutes, you will burn approximately 525 calories (130 lb person).person).

6. A cup of coffee with milk and sugar 20 years ago 6. A cup of coffee with milk and sugar 20 years ago was 8 ounces and had 45 calories. How many was 8 ounces and had 45 calories. How many calories do you think are in today's mocha coffee?calories do you think are in today's mocha coffee?




b.b. 350 calories for a 16-ounce cup of coffee. If you walk 350 calories for a 16-ounce cup of coffee. If you walk approximately 1 hour and 20 minutes, you will burn the extra 305 approximately 1 hour and 20 minutes, you will burn the extra 305 calories (130 lb person)calories (130 lb person)

7. A muffin 20 years ago was 1.5 ounces and had 7. A muffin 20 years ago was 1.5 ounces and had 210 calories. How many calories do you think are 210 calories. How many calories do you think are in a muffin today?in a muffin today?




c.c. 500 calories for a 5-ounce muffin. If you vacuum for 500 calories for a 5-ounce muffin. If you vacuum for approximately 1hour and 30 minutes you will burn the approximately 1hour and 30 minutes you will burn the extra 310 calories (130 lb person)extra 310 calories (130 lb person)

8. Two slices of pepperoni pizza 20 years ago had 8. Two slices of pepperoni pizza 20 years ago had 500 calories. How many calories do you think are in 500 calories. How many calories do you think are in today's large pizza slices?today's large pizza slices?


b. 1,000 caloriesb. 1,000 calories

c. 1,200 caloriesc. 1,200 calories

a.a. 850 calories for 2 large slices of pizza. If you play golf 850 calories for 2 large slices of pizza. If you play golf (while walking and carrying your clubs) for 1 hour, you will (while walking and carrying your clubs) for 1 hour, you will burn the extra 350 Calories (160 lb person)burn the extra 350 Calories (160 lb person)

9. A chicken Caesar salad had 390 calories 20 years 9. A chicken Caesar salad had 390 calories 20 years ago. How many calories do you think are in today's ago. How many calories do you think are in today's chicken Caesar salad?chicken Caesar salad?




c. c. 790 calories for a 3 cup portion. If you walk the dog for 790 calories for a 3 cup portion. If you walk the dog for 1 hour and 20 minutes, you will burn the extra 400 1 hour and 20 minutes, you will burn the extra 400 calories. (160 lb person)calories. (160 lb person)

10. A box of popcorn had 270 calories 20 years ago. 10. A box of popcorn had 270 calories 20 years ago. How many calories do you think are in today's tub How many calories do you think are in today's tub of popcorn?of popcorn?




b.b. 630 calories for a tub of popcorn. If you do water 630 calories for a tub of popcorn. If you do water aerobics for 1 hour and 15 minutes, you will burn the extra aerobics for 1 hour and 15 minutes, you will burn the extra 360 calories (160 lb).360 calories (160 lb).

DG #2 Weight DG #2 Weight ManagementManagement

The number of Americans who are obese has The number of Americans who are obese has doubleddoubled in the last 20 years. in the last 20 years. 66 % of Americans are overweight or obese. (CDC)66 % of Americans are overweight or obese. (CDC) Nearly one-third of adults are Nearly one-third of adults are obeseobese.. Roughly 16 percent of children and teens are Roughly 16 percent of children and teens are

overweight.overweight. The U.S. spends about $78.5 billion dollars The U.S. spends about $78.5 billion dollars

annually on health issues relating to obesity annually on health issues relating to obesity and being overweight and being overweight (CDC Center for Disease Control). (CDC Center for Disease Control).

Health care costs climb, too. Health care costs climb, too.

It’s a problem.

Causes of Overweight Causes of Overweight and Obesityand Obesity

Sedentary LifestyleSedentary Lifestyle Drive vs. walkDrive vs. walk AppliancesAppliances JobsJobs TV/Video GamesTV/Video Games

Fast Food/SnacksFast Food/Snacks

(high sugar & fat content)(high sugar & fat content)

Portion DistortionPortion Distortion ““supersize me”supersize me”

Growing Portion SizesGrowing Portion SizesFood/Beverage Year Introduced Size (oz.) Current Sizes

(oz.)

Hershey’s chocolate bar

1908 0.6 1.6, 2.6, 4.0, 7.0, 8.0

McDonald’s French Fries

1955 2.4 2.4, 5.3, 6.3, 7.1

Burger King Hamburger

1954 3.9 4.4, 6.0, 6.1, 9.9, 12.6

Soda from 7-11 fountain

1973 12.0, 20.0 16.0, 32.0, 44.0, 64.0

Slow weight gainSlow weight gain

Even a few calories a day can add up.Even a few calories a day can add up. An extra 10 calories a day can add up to an extra 1 lb. An extra 10 calories a day can add up to an extra 1 lb.

weight gain each year.weight gain each year.

Discretionary Calories Discretionary Calories = balance of calories = balance of calories remaining in a person’s “energy allowance” after remaining in a person’s “energy allowance” after consuming daily foods.consuming daily foods. Nutrient dense foods or empty foodsNutrient dense foods or empty foods

Whole milk vs. skim milkWhole milk vs. skim milk

Benefits of a good Diet:Benefits of a good Diet: Help control-or even eliminate-major health risk factorsHelp control-or even eliminate-major health risk factors

High blood pressure Some cancersHigh blood pressure Some cancers High cholesterol Sleep ApneaHigh cholesterol Sleep Apnea Excess weight Respiratory ProblemsExcess weight Respiratory Problems Type 2 Diabetes ArthritisType 2 Diabetes Arthritis Premature death Gall bladder problemsPremature death Gall bladder problems Heart failure / cardiovascular disease = Stroke or heart attackHeart failure / cardiovascular disease = Stroke or heart attack

Support every aspect of healthSupport every aspect of health Providing more energyProviding more energy Helping you get better quality sleepHelping you get better quality sleep Improving digestionImproving digestion More successful in schoolMore successful in school Improve your outward appearanceImprove your outward appearance

(skin, hair, nails, teeth, body…)(skin, hair, nails, teeth, body…)

BMI – Body Mass IndexBMI – Body Mass Index The The BMIBMI is one way to monitor your body is one way to monitor your body

fat. fat. It’s important to use the right chart for It’s important to use the right chart for

your age and gender.your age and gender. If you are a very If you are a very MUSCULARMUSCULAR person the person the

BMI isn’t an accurate measure.BMI isn’t an accurate measure. A BMI larger than 30 is a concern for A BMI larger than 30 is a concern for

weight management.weight management.

Using the adult BMI Using the adult BMI chart, find this person’s chart, find this person’s BMIBMI

A man is 5’11” and weighs 185. A man is 5’11” and weighs 185. What is his BMI? (NEXT SLIDE)What is his BMI? (NEXT SLIDE)

And then it is your turnAnd then it is your turn

Waist CircumferenceWaist Circumference

Another way to monitor your Another way to monitor your body fat is to measure your body fat is to measure your waist circumference.waist circumference.

A A LARGELARGE waist waist circumference is associated circumference is associated with greater health risks. with greater health risks.

This is often referred to the This is often referred to the ‘‘APPLEAPPLE’ body shape.’ body shape.

Apple Pear

Key Recommendation #1Key Recommendation #1

To maintain body weight To maintain body weight in a healthy range, in a healthy range, BALANCEBALANCE calories from calories from food and food and BEVERAGESBEVERAGES with calories burned.with calories burned.

How many calories do you How many calories do you need a day?need a day?

Multiply your desired (current) weight by the Multiply your desired (current) weight by the number that corresponds with your activity number that corresponds with your activity level.level.

Inactive person whose desired weight is 170 lbs (170 x 12) = 2040 Inactive person whose desired weight is 170 lbs (170 x 12) = 2040 calories/daycalories/day

***** 2200 for teen females and 2800 for teen males***** 2200 for teen females and 2800 for teen males

Activity Level Calories needed / pound

Inactive 12

Lightly active 15

Moderately active 16-20

Very active 21-25

Teen Goals for Weight Teen Goals for Weight ManagementManagement For overweight teens, the goal of weight For overweight teens, the goal of weight

management is to management is to slowslow the rate of the rate of weightweight gain gain while achieving normal growth and while achieving normal growth and developmentdevelopment..

Losing weight isn’t a healthy option while you are Losing weight isn’t a healthy option while you are developing.developing. ***** 2200 for teen females and 2800 for teen males***** 2200 for teen females and 2800 for teen males

Follow all the dietary guidelines, the Food Guide Follow all the dietary guidelines, the Food Guide Pyramid, and observe portion sizes.Pyramid, and observe portion sizes. Look at your hand for a guideLook at your hand for a guide

Key Recommendation #2Key Recommendation #2

To prevent gradual weight gain over time, To prevent gradual weight gain over time, make small make small decreasesdecreases in food and in food and beverage calories and beverage calories and increaseincrease physical physical activity.activity. It’s a balancing act of calories in with It’s a balancing act of calories in with

calories out. (Discretionary calories)calories out. (Discretionary calories)

How Do I Use Portion How Do I Use Portion Control?Control?

Don’t eat directly out of the packageDon’t eat directly out of the package

Avoid eating in front of TVAvoid eating in front of TV

If at a meal, you still feel hungry and you have If at a meal, you still feel hungry and you have waited, take seconds of vegetables or saladswaited, take seconds of vegetables or salads

Eat sensibly and regularlyEat sensibly and regularly

If you do have a treat, eat only one serving , If you do have a treat, eat only one serving , eat slowly, and enjoy it.eat slowly, and enjoy it.

Eat more slowly, take smaller bites and enjoy the company of those Eat more slowly, take smaller bites and enjoy the company of those around you.around you. Also, as you eat more slowly, you are more likely to recognize when you’ve had Also, as you eat more slowly, you are more likely to recognize when you’ve had

enough.enough.

Use the ‘sigh’ signal. ( if you pay close attention as you eat…when Use the ‘sigh’ signal. ( if you pay close attention as you eat…when you are satisfied…you naturally sigh.) STOP EATING when that you are satisfied…you naturally sigh.) STOP EATING when that happens!happens!

Go heavy on fresh Go heavy on fresh salads, vegetablessalads, vegetables, and other low-calorie/high , and other low-calorie/high nutrient foods.nutrient foods.

This will help to fill you up…without filling you outThis will help to fill you up…without filling you out

Split the order with your partner/date/friendSplit the order with your partner/date/friend

Decide which foods you can do without.Decide which foods you can do without. Maybe skip the package of cookies at lunch when you know there will be Maybe skip the package of cookies at lunch when you know there will be

home-made pie at dinner in the evening.home-made pie at dinner in the evening.

Take smaller portions of foods, knowing that you can go back Take smaller portions of foods, knowing that you can go back later if you’re still hungrylater if you’re still hungry When eating out…ask for a take-home container before you begin eating When eating out…ask for a take-home container before you begin eating

and put half the food in it. and put half the food in it. ((You then have a great lunch prepared for the next You then have a great lunch prepared for the next day.)day.)

Gravies and sauces can add flavor, but also lots of calories. Try 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 to cut back on what you add to get good flavor, but with fewer calories.calories.

The Restaurant Survival GuideThe Restaurant Survival GuideAmericans eat out, on average, five Americans eat out, on average, five

times a weektimes a weekBloomin’ OnionBloomin’ Onion

116 g fat (44 of them 116 g fat (44 of them artery clogging)artery clogging)

Eat just half- no dippingEat just half- no dipping 1 day’s worth of fat1 day’s worth of fat Over ½ a days sodiumOver ½ a days sodium More than 800 caloriesMore than 800 calories

Equal to eating 2 Pizza Hut Equal to eating 2 Pizza Hut personal pan pepperoni personal pan pepperoni pizzas. If you dip = pizzas. If you dip = another pizza.another pizza.

Cheese FriesCheese Fries

151 g fat (79 of them 151 g fat (79 of them artery clogging)artery clogging)

3,000 calories3,000 calories 3 day’s worth of fat3 day’s worth of fat

4 days worth of artery 4 days worth of artery clogging fatclogging fat

Share this with A LOT of Share this with A LOT of friends to make it better.friends to make it better.

Better Homes and Gardens September 2009

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

How can YOU eat out smartly?How can YOU eat out smartly?

Start with the drinks…Start with the drinks…People always underestimate the calories they drink by People always underestimate the calories they drink by 30%30%

Drink a glass of ice water with a lemon. Drink a glass of ice water with a lemon. Drink a vegetable juice (research shows that Drink a vegetable juice (research shows that

drinking a fiber-rich vegetable juice may cause drinking a fiber-rich vegetable juice may cause you to eat about 135 fewer calories at your meal)you to eat about 135 fewer calories at your meal)

Use the 10/20 rule- thin liquids like soft drinks, Use the 10/20 rule- thin liquids like soft drinks, milk, and juice are about 10 calories per ounce. milk, and juice are about 10 calories per ounce. Thick drinks such as smoothies, shakes, and Thick drinks such as smoothies, shakes, and malts are at least 20 calories per ounce.malts are at least 20 calories per ounce.

You could have a V-8…this fiber rich beverage You could have a V-8…this fiber rich beverage may save you 135 calories for the rest of the may save you 135 calories for the rest of the mealmeal

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

dsdnewsletter 2/2010dsdnewsletter 2/2010

STARTERSSTARTERS Use the two-fer rule- besides your entrée, Use the two-fer rule- besides your entrée,

order only 2 other items. order only 2 other items. For a starter try a salad, a broth-based For a starter try a salad, a broth-based

soup, a bowl of raw vegetables, or a shrimp soup, a bowl of raw vegetables, or a shrimp cocktail.cocktail.

Bread can be the worst, so take one piece Bread can be the worst, so take one piece and move the rest out of reach, so you and move the rest out of reach, so you don’t munch on it unconsciously. don’t munch on it unconsciously.

Salads!Salads!

Make it your meal. Make it your meal. Choose salads with a lot Choose salads with a lot of vegetables, and good of vegetables, and good proteins such as proteins such as chicken, salmon, eggs, chicken, salmon, eggs, or nuts.or nuts.

Get dressing on the Get dressing on the side… now you control side… now you control how much is on your how much is on your salad.salad.

Go easy on extras like Go easy on extras like croutons, cheese, fried croutons, cheese, fried chips, etc.chips, etc.

Time for the entreeTime for the entree Modify everything! Order your Modify everything! Order your

sauces, butter, dressing, and sauces, butter, dressing, and gravy on the side. gravy on the side.

Instead of fries, get a baked Instead of fries, get a baked potato.potato.

Go vegetarian…try to order this Go vegetarian…try to order this way once a week.way once a week.

Bring some home-if you want to Bring some home-if you want to try an entrée that you know is try an entrée that you know is oversized, have the server pack oversized, have the server pack half of it in a doggy bag before it half of it in a doggy bag before it even leaves the kitchen!even leaves the kitchen!

• 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

DG #3 Physical ActivityDG #3 Physical ActivityHow much are we exercising?How much are we exercising? In 2003, 38% of In 2003, 38% of

students in grades students in grades 9-12 viewed 9-12 viewed television 3 or more television 3 or more hours per day.hours per day.

Is that a lot?Is that a lot?

Key Recommendations for Key Recommendations for TeensTeens

It is recommended that teens and children It is recommended that teens and children be physically active at least be physically active at least 6060 minutes a minutes a day above usual activities at home or day above usual activities at home or schoolschool..

Key Recommendations Key Recommendations for Adultsfor Adults It is recommended It is recommended

that adults be that adults be physically active physically active at least at least 30-6030-60 minutes a day minutes a day above usual above usual activityactivity at home at home or or workwork..

Benefits of PhysicalBenefits of Physical ActivityActivity Exercising regularly Exercising regularly

helps maintain a helps maintain a healthy weighthealthy weight..

Regular physical activity Regular physical activity helps reduce risks of helps reduce risks of high bloodhigh blood pressure, pressure, strokestroke, Type 2 , Type 2 DiabetesDiabetes, , coloncolon cancer cancer and osteoporosis.and osteoporosis.

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

understanding your health watch what the world eats

Documents

todays portion of spaghetti

todays bagel

todays cheeseburger

cup portion

ounce portion of soda

minutes youll

todays tub of popcorn

todays large pizza slices