What is healthy_eating mb revisions
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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!