Alessandra KitishianRegistered Dietitian

Family Health Center of San DiegoPrenatal & Patient Care Support Services

Obesity Statistics-35.7% of US adults were obese in 2009-2010

-16.9% of US children and adolescents were obese in 2009-2010

-Over 78 million US adults and about 12.5 million US children and adolescents were obese

in 2009-2010

(Reference: Prevalence of Obesity in the United States 2009-2010, Center for Disease Control and Prevention)

Risk Factors for Obesity EpidemicExcessive intake of fatExcessive intake of sugarExcessive intake of caloriesLimited physical ActivityLack of knowledge of healthy eating guidelinesUnhealthy foods are cheaperLack of health education and physical activity at

schoolUnhealthy environment (home and school)

Consequences of ObesityIncrease the chances of the development of

chronic diseases such as:Heart Disease

High blood pressure Elevated cholesterol

StrokeCancerDiabetes

(Reference: Center for Disease Control and Prevention website www.cdc.gov)

What is Healthy Eating?-Healthy Eating means, consuming the recommended servings and portions sizes of foods from all food groups in order to maintain a healthy, eating lifestyle.

-What factors to consider:-Age-physical activity-calorie needs-cultural preferences-method of cooking-portion sizes

Food GroupsGrains

Protein

Fruit

Vegetable

Dairy

Fat

Food Groups and Portion Sizes

GRAINS

Food Groups and Portion Sizes

PROTEIN

Food Groups and Portion Sizes

FRUITS

Food Group and Portion Sizes

VEGETABLES

Food Groups and Portion Sizes

DAIRY

Food Groups and Portion Sizes

FATS

Portion DistortionA portion of coffee

20 years agoA portion of coffee

today

8 oz 45 kcal(with whole milk and sugar) 16 oz 350 kcal

(with whole milk and mocha syrup

VS

Portion Distortion

Bagel20 years ago

Bagel Today

3 inch diameter140 kcal 6 inch diameter

350 kcal

VS

MyPlate Method

Aim for a Well Balanced Diet

Label Reading

Benefits of Exercise Reduce the risk of premature death

Reduce the risk of developing and/or dying from heart disease

Reduce high blood pressure or the risk of developing high blood pressure

Reduce high cholesterol or the risk of developing high cholesterol

Reduce the risk of developing colon cancer and breast cancer

Reduce the risk of developing diabetes

Build and maintain healthy muscles, bones, and joints

Improve psychological well-being (releasing endorphins)

How Much Exercise?-Recommended exercise for children

-60 min of physical activity daily (aerobics, muscle strengthening and bone strengthening)

-Recommended exercise for adults-2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

SummaryCreate a Healthy Family EnvironmentStay physically active Practice portion controlBe an example of health for your childrenCreate a positive environment at homePurchase foods that are healthy for the whole

familyPrepare meals togetherExperiment with different foods (vegetables, fruits,

different cooking methods and presentation)

Questions?

Thank you!