Energy Balance Moderation is Key! Peters 2013
ENERGY BALANCE • The same amount of ENERGY IN and ENERGY OUT over time = weight stays the same More IN than OUT over time = weight gainMore OUT than IN over time = weight loss
Do You Know How Food Portions Have Changed in 20 Years? National Heart, Lung, and Blood Institute Obesity Education Initiative
CHEESEBURGER Today 20 Years Ago 333 calories How many calories are in today’s cheeseburger?
CHEESEBURGER Today 20 Years Ago 333 calories 590 calories Calorie Difference: 257 calories
Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to lift weights in order to burn theextra 257 calories?* *Based on 130-pound person
Calories In = Calories Out If you lift weights for1 hour and 30 minutes,you will burn approximately 257 calories.* *Based on 130-pound person
SPAGHETTI AND MEATBALLS 20 Years Ago Today 500 calories 1 cup spaghetti with sauce and 3 small meatballs How many calories do you think are in today's portion of spaghetti and meatballs?
SPAGHETTI AND MEATBALLS 20 Years Ago Today 500 calories 1 cup spaghetti with sauce and 3 small meatballs 1,025 calories 2 cups of pasta with sauce and 3 large meatballs Calorie Difference: 525 calories
Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to houseclean in order to burn the extra 525 calories?* *Based on 130-pound person
Calories In = Calories Out If you houseclean for 2 hours and 35 minutes, you will burn approximately 525 calories.* *Based on 130-pound person
FRENCH FRIES 20 Years Ago Today 210 Calories 2.4 ounces How many calories are in today’s portion of fries?
FRENCH FRIES 20 Years Ago Today 210 Calories 2.4 ounces 610 Calories 6.9 ounces Calorie Difference: 400 Calories
Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to walk leisurely in order to burn those extra 400 calories?* *Based on 160-pound person
Calories In = Calories Out If you walk leisurely for1 hour and 10 minutesyou will burn approximately 400 calories.* *Based on 160-pound person
SODA 20 Years Ago Today 85 Calories 6.5 ounces How many calories are in today’s portion?
SODA 20 Years Ago Today 85 Calories 6.5 ounces 250 Calories 20 ounces Calorie Difference: 165 Calories
Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to work in the garden to burn those extra calories?* *Based on 160-pound person
Calories In = Calories Out If you work in the garden for 35 minutes, you will burn approximately 165 calories.* *Based on 160-pound person
Activity Guidelines Children and Adolescents (6-17 years old) • Children and adolescents should get 60 minutes or more of physical activity daily. Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least three days a week. As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle- and bone-strengthening physical activity at least three days of the week. Adults (18-64 years old) • Adults should get at least two and a half hours (150 minutes) each week of moderate-intensity aerobic physical activity. You need to do this type of activity for at least 10 minutes at a time as intervals shorter than this do not have the same health benefits. Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least two days a week.
Caloric Expenditure • http://www.nutribase.com/exercala.htm
My Plate Features http://www.choosemyplate.gov/weight-management-calories/weight-management.html
BMR • Basal Metabolic Rate: Your BMR (Basal Metabolic Rate) is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating. Your BMR does not include the calories you burn from normal daily activities or exercise. • Calculate your BMR http://www.myfitnesspal.com/tools/bmr-calculator
Nutritional Diseases Peters Health Education 2013
Cardiovascular Disease • Number one killer in the United States is heart disease • For the most part it can be prevented! • 3 Primary Types • Hypertension • Coronary Heart Disease • Stroke
Hypertension • Hypertension = High Blood Pressure • Normal: 120/80 • Higher BP leads to other Cardiovascular Diseases Risk Factors: • Sodium • Saturated Fat / Cholesterol • Smoking
Blood Pressure • Blood pressure is measured with a blood pressure cuff and recorded as two numbers, such as 120/80 mm Hg (millimeters of mercury). • The top, larger number is called the systolic pressure. This is the pressure generated when the heart contracts (pumps). It reflects the pressure of the blood against arterial walls. • The bottom, smaller number is called the diastolic pressure. This reflects the pressure in the arteries while the heart is filling and resting between heartbeats. • High blood pressure in adults is defined as a consistently elevated blood pressure of 140 mm Hg systolic and 90 mm Hg diastolic or higher.
Scary Statistics • As many as 60 million Americans have high blood pressure. • That's about one in four adults aged 18 years and older. • Uncontrolled high blood pressure is indirectly responsible for many deaths and disability resulting from heart attack, stroke, and kidney failure. • According to research studies, the risk of dying of a heart attack is directly linked to blood pressure, especially systolic hypertension. The higher your blood pressure, the higher your risk!
Coronary Heart Disease • Angina • Chest pain from low blood supply • Myocardial Infarction • Sudden heart attack from complete blockage
Coronary Heart Disease • Unhealthy habits, such as a diet high in cholesterol and other fats, smoking, and lack of exercise accelerate the deposit of fat and calcium within the inner lining of coronary arteries.This process is known as atherosclerosis, or hardening of the arteries. The deposits, or plaques, eventually obstruct the blood vessel, which begins to restrict blood flow.
Stroke • Decrease of blood flow to brain tissue
Warning Signs of Stroke • The most common sign of stroke is sudden weakness of the face, arm or leg, most often on one side of the body. Other warning signs can include: • Sudden numbness of the face, arm, or leg, especially on one side of the body • Sudden confusion, trouble speaking or understanding speech • Sudden trouble seeing in one or both eyes • Sudden trouble walking, dizziness, loss of balance or coordination • Sudden severe headache with no known cause
Obesity • Condition of having too much body fat • Apple vs. Pear Shape (Apple is more dangerous)
For years, scientists have observed that an apple-shaped figure is a health risk. But now they have gained more insight into why this is so. They have discovered that people with wide girths are more likely to have large amounts of deep-hidden belly fat around their organs. It might be the most dangerous kind of fat and could increase a person's risk of diabetes, heart disease, stroke and some types of cancer. Hidden Fat…
Diabetes • Normal Function • Food increases blood sugar (Glucose) • Insulin is released to allow glucose into the cells • Abnormal Function • Insulin is not release/does not work correctly • Blood sugar (Glucose) builds up in cells and cells begin to die
Risk Factors for Diabetes • Obesity • (Fat decreases ability to use insulin) • Physical Inactivity • Exercise increases insulin release to get glucose (energy) into the muscle cells • Nutritional habits • Increased calories, Simple CHO’s • Genetics • Uncontrollable
Osteoporosis • Definition: Weakening (holes) in the bone • Major Nutrients: Calcium and Vitamin D • Vitamin D: Helps body to absorb calcium • Calcium: Strengthens bones • Nutritional deficiencies in these nutrients can lead to weakening of the bone
Eating Disorders • Anorexia • Intense fear of gaining weight • Sever restriction of calories • Question: How can this impact a persons health? • Bulimia • Preoccupation with weight and body shape • Cycle of Binging (Overeating) followed by Purging (Vomiting)
Eating Disorders • Eating disorders are considered a Mental Health Disorder • People do not choose to suffer from these conditions • Do not use these for attentions • If not helped, these conditions are life threatening
If You Have An Eating Disorder Tell someone you trust You will need support It is an addiction If You Do Not Get Help Death from malnutrition Dangerous heart rhythms Dental Problems Liver failure Hair loss Worried about a Friend? Express your concern in a loving and supportive way Tell someone Avoid giving simple solutions Express your CONTINUED support What to do about a friend that has an Eating Disorder
For Additional Information • National Eating Disorders Association (NEDA) • www.nationaleatingdisorders.org • American Dietetic Association (ADA) • www.eatright.org • National Institute of Mental Health (NIMH) • www.nimh.nih.gov • Teen Health • www.teenshealth.org