Nutriton Presentation by Alesha Hall

Special Olympics Florida

Keeping our Community

Healthy and Fit

By: Alesha Hall MPH, MA RD,LD/N


Portion Distortion

Slides marked by are adapted from “Portion Distortion II” by the National Heart, Lung and Blood Institute http://hin.nhlbi.nih.gov/portion

How portion sizes have changed over the last 20 years?

http://hin.nhlbi.nih.gov/portion


Calories In = Calories Out

Maintaining a Healthy Weight is a Balancing Act


20 Years Ago Today

500 calories 4 ounces

MUFFIN

210 calories 1.5 ounces


What does this mean?

You would have to vacuum for 1 hour and 30 min to burn 290 calories


PEPPERONI PIZZA20 Years Ago Today

500 calories 850 calories


What does this mean?

You would have to play golf for 1 hour ( while walking and carrying your clubs) to burn 350 calories


What is BMI?

A number calculated from a person's weight and height

A measure of body fat

Method of screening


BMI Categories

Weight Status Category

BMI Range

Underweight Below 18.5

Healthy Weight 18.5 - 24.9

Overweight 25 - 29.9

Obese Above 30

http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html.


Why is BMI Important?

High BMI = High risk for:

High blood pressure

High cholesterol

Type 2 diabetes

Heart disease

Stroke

Gallbladder disease

Osteoarthritis

Sleep apnea

Some cancers

Special Olympics Florida http://www.cdc.gov/obesity/data/adult.html

Obesity Rates Among Adults

¼ of adults in Florida are obese.

Obese? It will cost you $4,879 for a woman, $2,646 for a man every year!

Obesity is common, serious and costly


What Can We Do?


MyPlateBalancing Choices

Avoid oversize portions

Foods to Increase

Make half your plate fruits and vegetables

Make at least half your grains whole grains

Switch to fat-free or low-fat (1%) milk

Foods to Reduce

Drink water instead of sugary beverages http://www.choosemyplate.gov/


MAKE HALF YOUR PLATE FRUITS AND VEGETABLES

Add onions, mushrooms and peppers to

omelets

Add spinach (fresh, frozen or canned) to pasta

Use spaghetti squash instead of regular spaghetti and top with tomato sauce

Add fruits to oatmeal or pancakes

Add broccoli and mushrooms to spaghetti sauce

Top breakfast cereals with fruits (bananas, strawberries, blueberries, raisins, etc.)


MAKE HALF OF YOUR GRAINS WHOLEThe choices are endless!

Brown rice and beans

Oatmeal and fruits

Whole wheat toast

Whole wheat pasta and marinara sauce


GO LEAN WITH PROTEIN

¼ of your plate

Select a variety of protein foods (animal and plant)

Vegetarian options - beans, peas, soy products, nuts and seeds

Choose lean cuts, chicken without the skin, turkey

Bake, broil or grill instead of frying


GET YOUR CALCIUM-RICH FOODS

Aim for 2-3 servings of dairy per day.

Cheese, yogurt, milk and calcium fortified drinks such as soy/rice/almond milk

Switch to fat-free or low-fat (1%) milk.

Example of 3 servings of dairy:

MILK with breakfast cereal topped with fruits

Turkey sandwich with CHEESE, lettuce, tomatoes and a side of baby carrots

YOGURT with fruits and granola as a snack


Portion Sizes

Protein: 5 ½ ounces/day

Dairy: 3 cups/day

Vegetables: 2 ½ cups/day

Fruit: 3 cups/day

Grains: 6 ounces/day

http://www.choosemyplate.gov/food-groups/downloads/results/MyDailyFoodPlan_2000_18plusyr.pdf


Portion Sizes


Physical Activity Guidelines

1. 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity every week

2. muscle-strengthening activities on 2 or more days a week

2008 Physical Activity Guidelines for Americans

http://www.cdc.gov/physicalactivity/everyone/glossary/index.html

http://www.cdc.gov/physicalactivity/everyone/glossary/index.html


Top 5 Reasons why You Should Drink Water

Help you lose weight

Healthy skin

Help you go to the bathroom

Good for your heart

Boost your energy


ResourcesNational Heart, Lung and Blood Institute. Portion Distortion I and II Quiz.

http://hin.nhlbi.nih.gov/portion. Accessed April 5, 2012.

Center for Disease Control and Prevention. Overweight and Obesity: Data and Statistics. http://www.cdc.gov/obesity/data/adult.html. Accessed June 3, 2014.

Center for Disease Control and Prevention. Healthy Weight- It’s not a diet, it’s a lifestyle! http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html. Accessed June 3, 2014.

United States Department of Agriculture. Daily food plan. http://www.choosemyplate.gov. Accessed June 3, 2014.

Family, career and community leaders of America. Understanding portion sizes. http://www.fcclainc.org/assets/files/pdf/programs/lessonplansactivities/Understanding%20Portion%20Size.pdf. Accessed June 3, 2014.

USDA and DHHS. Dietary Guideline for Americans 2010. http://dietaryguidelines.gov. Accessed June 3, 2014.

Obesity’s yearly costs. http://usatoday30.usatoday.com/yourlife/fitness/2010-09-21-obesity-costs_n.htm. Accessed 6 10, 2014.

http://hin.nhlbi.nih.gov/portion

http://www.cdc.gov/obesity/childhood/data.html.%20Accessed%20April%205

http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html.

http://www.choosemyplate.gov/

http://www.fcclainc.org/assets/files/pdf/programs/lessonplansactivities/Understanding%20Portion%20Size.pdf

http://www.fcclainc.org/assets/files/pdf/programs/lessonplansactivities/Understanding%20Portion%20Size.pdf

http://dietaryguidelines.gov/


Any Questions

Please contact:

Karlyn G. Emile, MPH, CHES

Director, South Florida Healthy Community

Regional Clinical Advisor-Health Promotion


6411 Taft Street

Hollywood, FL 33024

P (954) 272-6943

F (954) 842-4573

[email protected]

Nutriton Presentation by Alesha Hall

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