NUTRITION, WELLNESS and Veggiecation

By Laura King, MPH, CHESCertified Veggicator Educator

BMI/Obesity Recommended dietary guideline for fruits and vegetables

How and why preparing vegetables contributes to health

Veggiecation

Overview

Obesity Trends* Among U.S. AdultsBRFSS, 1985

No Data <10% 10%–14%

(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)

Obesity Trends* Among U.S. AdultsBRFSS, 1990

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Obesity Trends* Among U.S. AdultsBRFSS, 2004

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)

Prevalence* of Self-Reported Obesity Among U.S. Adults by State and Territory, BRFSS, 2011

*Prevalence estimates reflect BRFSS methodological changes started in 2011. These estimates should not be compared to prevalence estimates before 2011.

15%–<20% 20%–<25% 25%–<30% 30%–<35% ≥35%

CA

MT

ID

NVUT

AZNM

WY

WA

OR

CO

NE

ND

SD

TX

OK

KS

IA

MN

AR

MO

LA

MI

IN

KY

ILOH

TN

MS AL

WI

PA

WV

SC

VA

NC

GA

FL

NY

VT

ME

HI

AK

PRGUAM

NH

MA

RI

CTNJ

DEMD

DC

15%–<20 20%–<25% 25%–<30% 30%–<35% ≥35%

Prevalence* of Self-Reported Obesity Among U.S. Adults by State and Territory, BRFSS, 2013

*Prevalence estimates reflect BRFSS methodological changes started in 2011. These estimates should not be compared to prevalence estimates before 2011.

CA

MT

ID

NVUT

AZNM

WY

WA

OR

CO

NE

ND

SD

TX

OK

KS

IA

MN

AR

MO

LA

MI

IN

KY

ILOH

TN

MS AL

WI

PA

WV

SC

VA

NC

GA

FL

NY

VT

ME

HI

AK

NH

MA

RI

CTNJ

DEMD

DC

PRGUAM

Obesity Trends Among U.S. Adults between 1985 and 2006

Obesity Trends Among U.S. Adults between 1985 and 2006

Obesity prevalence in 2013 varies across states and territories

No state had a prevalence of obesity less than 20%.

7 states and the District of Columbia had a prevalence of obesity between 20% and <25%.

23 states had a prevalence of obesity between 25% and <30%.

18 states had a prevalence of obesity between 30% and <35%.

2 states (Mississippi and West Virginia) had a prevalence of obesity of 35% or greater.

The South had the highest prevalence of obesity (30.2%), followed by the Midwest (30.1%), the Northeast (26.5%), and the West (24.9%).

The prevalence of obesity was 27.0% in Guam and 27.9% in Puerto Rico.+

CT is ranked 6th lowest obesity rate in 2013, Montana has the lowest obesity rate

Obesity prevalence in 2013 varies across states and territories

No state had a prevalence of obesity less than 20%.

7 states and the District of Columbia had a prevalence of obesity between 20% and <25%.

23 states had a prevalence of obesity between 25% and <30%.

18 states had a prevalence of obesity between 30% and <35%.

2 states (Mississippi and West Virginia) had a prevalence of obesity of 35% or greater.

The South had the highest prevalence of obesity (30.2%), followed by the Midwest (30.1%), the Northeast (26.5%), and the West (24.9%).

The prevalence of obesity was 27.0% in Guam and 27.9% in Puerto Rico.+

CT is ranked 6th lowest obesity rate in 2013, Montana has the lowest obesity rate

Why?Many reasons

A lack of energy balance most often causes overweight and obesity. Energy balance means that your energy IN equals your energy OUT.

Energy IN is the amount of energy or calories you get from food and drinks. Energy OUT is the amount of energy your body uses for things like breathing, digesting, and being physically active.

To maintain a healthy weight, your energy IN and OUT don't have to balance exactly every day. It's the balance over time that helps you maintain a healthy weight.

The same amount of energy IN and energy OUT over time = weight stays the same

More energy IN than energy OUT over time = weight gain More energy OUT than energy IN over time = weight loss Overweight and obesity happen over time when you take in more

calories than you use

Other Causes

Many Americans aren't very physically active. One reason for this is that many people spend hours in front of TVs and computers doing work, schoolwork, and leisure activities.

In fact, more than 2 hours a day of regular TV viewing time has been linked to overweight and obesity.

Other reasons for not being active include: relying on cars instead of walking, fewer physical demands at work or at home because of modern technology and conveniences, and lack of physical education classes in schools.

People who are inactive are more likely to gain weight because they don't burn the calories that they take in from food and drinks. An inactive lifestyle also raises your risk for coronary heart disease, high blood pressure, diabetes, colon cancer, and other health problems.

Our environment doesn't support healthy lifestyle habits; in fact, it encourages obesity.

Some reasons include: Lack of neighborhood sidewalks and safe places for recreation. Not having area parks, trails, sidewalks, and affordable gyms makes it hard for people to be physically active.

Work schedules. People often say that they don't have time to be physically active because of long work hours and time spent commuting.

Oversized food portions. Americans are exposed to huge food portions in restaurants, fast food

places, gas stations, movie theaters, supermarkets, and even at home. Some of these meals and snacks can feed two or more people.

Eating large portions means too much energy IN. Over time, this will cause weight gain if it isn't balanced with physical activity.

Lack of access to healthy foods. Some people don't live in neighborhoods that have supermarkets that sell healthy foods, such as fresh fruits and vegetables. Or, for some people, these healthy foods are too costly.

Food advertising. Americans are surrounded by ads from food companies. Often children

are the targets of advertising for high-calorie, high-fat snacks and sugary drinks. The goal of these ads is to sway people to buy these high-calorie foods, and often they do.

NUTRITION Moderation!!!

Follow my plate

Variety at every meal

Balance

Grain group: 6-11 servings

1 slice of bread (whole wheat)

1/2 English muffin/bagel, hamburger bun (Dunkin Donuts bagel is almost 5 servings)

1 oz ready to eat cereal

1/2 cup cooked rice, pasta, grits, cooked cereal

1 tortilla, roll or muffin

Dietary Guidelines

Fruits & VegetablesFruit Group (2-4 servings)

3/4 cup (6 ounces) 100% fruit juice 1/2 cup raw, canned or cooked fruit 1 medium banana, apple, orange,

pear (the size of a tennis ball) 1/2 grapefruit 1/4 cantaloupe

Vegetable Group (3-5 servings) 3/4 cup (6 ounces) vegetable juice 1/2 cup raw vegetables 1 cup raw leafy vegetables 1/2 cup cooked vegetable 1 medium potato (the size of your

fist)

Milk/Yogurt/Cheese Group

3 servings/day 1 cup (8 ounces) low fat or skim milk

1 cup (8 ounces) yogurt

1 ½ oz-2 oz cheese (4 stacked dice)

½ cup cottage cheese (size of a tennis ball)

Protein Group

2- 3 servings/day 2-3 oz cooked lean meat, lean poultry, fish (thickness of a

deck of cards) 1 egg (is 1 oz of meat)

2 tbsp of peanut butter (1 tbsp is about the size of your thumb)

1/2 cup cooked dried peas, beans

½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the Protein Foods Group

¼ cup of cooked beans (such as black, kidney, pinto, or white beans)

¼ cup of cooked peas (such as chickpeas, cowpeas, lentils, or split peas)

¼ cup of baked beans, refried beans

¼ cup (about 2 ounces) of tofu

1 oz. tempeh, cooked ¼ cup roasted soybeans

1 falafel patty (2 ¼”, 4 oz)

2 Tablespoons hummus

1 soy or bean burger patty = 2 ounce equivalents

ENERGY

3 types of food that supplies our body with Energy:

1)Protein

2)Carbohydrates

3)Fat

PROTEIN

Help with muscles, bones, blood, enzymes, hormones and cell membranes

2 types of protein – complete & incomplete

Complete are found in meats

Incomplete are found in plant proteins, such as grains, nuts, seeds, dried beans, peas, legumes. These proteins should be combined for our body to get the right amount of protein necessary

CARBOHYDRATES Your body uses carbohydrates (carbs) to make glucose which is the fuel

that gives you energy and helps keep everything going

Carbohydrates are found in:

Fruits

Vegetables

Breads, cereals, and other grains

Milk and sugar sweetened milk products

Foods containing added sugars (e.g., cakes, cookies, and  beverages)

Healthier foods higher in carbohydrates include ones that provide dietary fiber and whole grains as well as those without added sugars

This includes whole wheat bagels, whole grain bread, cereal, crackers, english muffins, pasta, popcorn, pretzels, rice, rice cakes, rolls and vegetables

"Good" carbs is used to describe foods that have more fiber and complex carbohydrates. Complex carbohydrates are carbohydrates that take longer to break down into glucose; such as vegetables, fruits, whole grains and beans.

FATS Triglycerides are a type of fat (lipid) found in your blood.

When you eat, your body converts any calories it doesn't need to use right away into triglycerides. The triglycerides are stored in your fat cells. Later, hormones release triglycerides for energy between meals. If you regularly eat more calories than you burn, particularly "easy" calories like carbohydrates and fats, you may have high triglycerides (hypertriglyceridemia).

Necessary for our energy, but in small amounts 2 types of natural fats: saturated and unsaturatedSaturated fats are mainly from animal foods such as meat,

poultry, whole milk. Foods high in saturated fat are mostly firm/solid at room temperature, such as meats, butter, crisco

Unsaturated, mono-unsaturated and poly-unsaturated are healthier and remain liquid at room temperature

Trans fats are formed by hydrogentation of oils, this is done to help keep foods fresh longer

Trans Fatty Acids They are formed when any oil is hydrogenated Act like saturated fats by raising LDL cholesterol Are found in many commercially baked

products such as cookies, crackers, muffins, chips, and in stick margarines

Should be limited to 2 grams per day, In January 2006 it was required to be included

on food labels For foods to be trans fat free, is has to contain

<.5 grams per serving. If label states it contains hydrogenated or

partially hydrogenated fat it contains trans fats

                                                                        

                       

                                                                        

                       

                                                                        

                      

 

                                                                       

 

                  

 

                     

  

                                                                      

  

                 

  

                      

 

                                                                       

 

140 calories 3-inch diameter

Calorie Difference: 210 calories

350 calories 6-inch diameter

BAGEL

20 Years Ago

Today

610 Calories6.9 ounces

Calorie Difference: 400 Calories

FRENCH FRIES 20 Years Ago

Today

210 Calories2.4 ounces

Calorie Difference: 257 calories

590 calories

CHEESEBURGER20 Years Ago Today

333 calories

Calorie Difference: 165 Calories

250 Calories 20 ounces

85 Calories 6.5 ounces

SODA20 Years Ago Today

Burning those calories

If you rake the leaves for 50 minutes you will burn the extra 210 calories

If you lift weights for 1 hour and 30 minutes,you will burn approximately 257 calories

If you walk leisurely for 1 hour and 10 minutes you will burn approximately 400 calories

If you work in the garden for 35 minutes, you will burn approximately 165 calories

If you eat the minimum recommended servings a day, it is approximately 1200-1400 calories

Most average adults need approximately 1800-2200 calories a day

How do you know if you are at a healthy weight?

BMI Body mass index (BMI) is a diagnostic tool

to determine if a person is at a healthy weight or if they are at risk of developing diseases associated with weight

How is it calculated? Easiest is BMI chart

Normal BMI is 18.5-24.9 (healthy BMI)

BMI 25-30 is considered overweight, >30 is obese, <17.5 is used in diagnosing eating disorders

BMI: Body Mass Index

BMI CATEGORIES:

Underweight = <18.5 Normal weight = 18.5-

24.9 Overweight = 25-29.9 Obesity = BMI of 30 or

greater

BMI

BMI is a reliable indicator of total body fat, which is related to the risk of disease and death. The score is valid for both men and women but it does have some limits.

The limits are: It may overestimate body fat in athletes

and others who have a muscular build. It may underestimate body fat in older

persons and others who have lost muscle mass.

Other Ways to determine a healthy weight

Underwater weighing - good way to determine body fat - very expensive

Skinfold measurements- use a caliper to measure the thickness of fat under skin and the numbers are calculated with an equation to predict body fat percentage - health professionals (s/a health club employees, nutritionists/dietitians, doctors)

Bio-electrical impedance - diagnostic tool to determine body composition including bones, muscle, fat, water (your body is 60% water)

People who are overweight or obese have a greater chance of developing :

High blood pressure High blood cholesterol or other lipid disorders Type 2 diabetes Heart disease Stroke Certain cancers

Even a small weight loss (just 10 percent of your current weight) will help to lower your risk of developing those diseases.

Resource:Department of Health and Human Services, National Institute of Health http://www.nhlbisupport.com/bmi/bmicalc.htm

Healthy Weight Loss:

Combination of food management, physical activity and behavior modification

Promote slow and steady weight loss (1/2# to 2# week)

Focus on sound nutrition principles (mypryamid.gov) rather than fad diets

Veggiecation is a culinary nutrition-ed program empowering others to bring the delicious world of vegetables to their community

https://www.youtube.com/watch?v=qDww0D9vUHU

It focuses on healthy cooking for a healthy life. Veggiecation is a research-based culinary, nutrition education program. Provides healthy cooking classes, we get children (and adults) hands-on with fresh, whole ingredients and teach them how to prepare simple, delicious vegetable-based recipes. You engage and empower them to cook, they have a completely positive response to new, wholesome foods.

What is great is we are not only teaching them why vegetables are so good for their bodies, but giving them the skills they need to incorporate them into their diet for their entire life!

To become a Veggiecator Educator

A 3-hour online training with a Veggiecation Team Member A Portable Cooking Kit complete with all necessary cooking equipment, a

Veggiecation Apron, A Veggiecation Tote Bag, A Full Set of Veggiecation Informational Veggie Posters, A Set of 100 "I Tried It!" Stickers. 

A license to use Veggiecation branded images and materials After training, need to complete a background check and need to have liability

insurance

Healthy Websiteshttp://www…

nutrition.about.com/cs/supplements/

http://vm.cfsan.fda.gov/~dms/foodlab.html, eatright.org (American Dietetic Association)

webmd.com

healthfinder.gov

nih.gov (National Institute of Health), usda.gov (United States Department of Agriculture), cdc.gov (Center for Disease Control), hhs.gov (Health and Human Services), http://vm.cfsan.fda.gov/~dms/foodlab.html

fitday.com, sparkpeople.com, mypryamid.gov, calorieking.com

acsm.org/ (American College of Sports Medicine)

cdc.gov/nccdphp/dnpa/healthyweight/

http://vm.cfsan.fda.gov/~dms/foodlab.html

http://www.cdc.gov/nutrition/everyone/basics/carbs.html

http://www.veggiecation.com/

CitationsCitations BRFSS, Behavioral Risk Factor Surveillance System

http: //www.cdc.gov/brfss/ Mokdad AH, et al. The spread of the obesity epidemic

in the United States, 1991—1998 JAMA 1999; 282:16:1519–1522.

Mokdad AH, et al. The continuing epidemics of obesity and diabetes in the United States. JAMA. 2001; 286:10:1519–22.

Mokdad AH, et al. Prevalence of obesity, diabetes, and obesity-related health risk factors, 2001. JAMA 2003: 289:1: 76–79

CDC. State-Specific Prevalence of Obesity Among Adults — United States, 2005; MMWR 2006; 55(36);985–988

http://www.nhlbi.nih.gov/health/health-topics/topics/obe/causes

BRFSS, Behavioral Risk Factor Surveillance System http: //www.cdc.gov/brfss/

Mokdad AH, et al. The spread of the obesity epidemic in the United States, 1991—1998 JAMA 1999; 282:16:1519–1522.

Mokdad AH, et al. The continuing epidemics of obesity and diabetes in the United States. JAMA. 2001; 286:10:1519–22.

Mokdad AH, et al. Prevalence of obesity, diabetes, and obesity-related health risk factors, 2001. JAMA 2003: 289:1: 76–79

CDC. State-Specific Prevalence of Obesity Among Adults — United States, 2005; MMWR 2006; 55(36);985–988

http://www.nhlbi.nih.gov/health/health-topics/topics/obe/causes