Healthy Food makes LIFE better!!!

Heather Cherry, RD

Strength from Within, LLC

Obesity Epidemic!!

• 34% of adults in the US are clinically obese!• Body Mass Index Chart

– 5’10 male at 210 pounds

• Increases risk factors for:– Diabetes– Heart Disease– High Blood Pressure– Certain types of cancer– Osteoarthritis– Sleep Apnea

Obesity Trends* Among U.S. AdultsBRFSS, 1985

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

No Data <10% 10%–14%

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, 1995

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

No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. AdultsBRFSS, 1997

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

No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. AdultsBRFSS, 2001

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

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

Obesity Trends* Among U.S. AdultsBRFSS, 2004

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

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

Obesity Trends* Among U.S. AdultsBRFSS, 2006

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

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

1998

Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1998, 2006

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

2006

1990

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Diabetes

• Type II Diabetes is the inability to produce or use insulin.

• Insulin is a hormone that is needed to move sugar from the blood stream into the tissue to be processed further.

Diabetes

• American Diabetes Association states 20.8 million children and adults are diabetic (7% population)

• Among people newly diagnosed with Diabetes, 85% are overweight or obese

Ali H. Mokdad, et. al, “Actual Causes of Death in the United States, 2000,” JAMA. 2004;291:1238-1245.

Heart Disease

• What is it

Heart Disease

• According to the American heart association nearly 2400 American’s die of CVD each day.

• One death every 37 seconds.

• In 2004, 148,000 Americans under the age of 65 were killed by CVD.

http://circ.ahajournals.org/cgi/report/circulationaha.107.187998

High Blood Pressure

• According to recent estimates, about one in three U.S. adults has high blood pressure, but because there are no symptoms, nearly one-third of these people don't know they have it. In fact, many people have high blood pressure for years without knowing it. Uncontrolled high blood pressure can lead to stroke, heart attack, heart failure or kidney failure. This is why high blood pressure is often called the "silent killer."

• American Heart Association recommended blood pressure levels

• Blood Pressure Category Systolic(mm Hg) Diastolic(mm Hg) Normalless than 120andless than 80Prehypertension120–139or80–89   HighStage 1140–159or90–99Stage 2160 or higheror100 or higher

What do we do about all of this anyway???

Macronutrients:

• Carbohydrate: 4 calories per gram

• Protein: 4 calories per gram

• Fat: 9 calories per gram

• Water: 0

• Alcohol: 7 calories per gram

Carbohydrates

Glycemic Index

• The rate in which carbohydrate foods are converted into sugar.

• Example: – Brown Rice ~ 59– Instant White Rice ~ 91

• Fiber & Protein will slow down the break down of carbohydrates.

Food Label for Carbohydrates

• How much fiber is in the product?– Whole grain?

• Added sugar vs. natural fruit sugars or milk sugar.

• Total portion of carbohydrate.

Protein & Fats

Protein Sources

• Lean Proteins:– Chicken, turkey, most deli meat, cottage

cheese, low-fat mozzarella/feta, round and loin red meats (sirloin, tenderloin), egg whites.

• Fatty Proteins:– Cheese, hamburger, whole eggs, sausage,

bacon, prime rib, wings, brats.– Tofu, peanut butter

Protein Food Labels

• Total fat calories / total calories:– % fat of product– Should be very low

• Example: poultry, pork

• Consider plant protein options:– Beans, soy powder, tofu, nuts– Cancer Association recommends no more

then 18 oz of red meat a week (pork included)

Cholesterol

• Saturated fats and Trans fats increase bad cholesterol (LDL), triglycerides, and possible increase risk for cancer.

• Monounsaturated fats decrease bad cholesterol.

• Exercise is the best for increasing good cholesterol (HDL). Also lowers triglycerides.

Fats:

• Saturated Fats:– High fat animal proteins, butter, palm oils,

coconut oil

• Trans Fats:– Processed fats– Found in store bought cookies/crackers,

margarines, fast foods

• Monounsaturated Fats:– Olive/canola/peanut oil, avocado, nuts

Fat Labels

• Look where the fat is coming from– Total fat

• Saturated fat• Trans fat• Monounsaturated/Polyunsaturated

• Look at ingredient list– Hydrogenated fats– Palm oil/Palm kernel oil