Be in Good Health:Healthful Eating and Physical

Activity

“Beloved, I wish above all things that thou mayest prosper and be in health, even as thy

soul prospereth.” (III John 2)

African Americans & Chronic Disease

Sicker & Quicker

Heart diseaseCancerStroke

Diabetes

African Americans & Chronic Disease

Sicker & Quicker

Catch at an earlier ageSuffer worse complications

Die sooner

These health disparities lead to decreased

quality of life, and fewer economic opportunities for African Americans

DialysisAmputationDrug costs

Extra doctor visitsLack of energyMissed work

DisabilityHeart attacks

BlindnessEmergency room visits

FatigueDepression

NauseaHospitalizationsPremature death

SurgeriesGum disease

Nerve damagePoor digestion

Stroke

Healthy Lifestyle Choices

• Maintain a healthy weight

• Eat right

• Be active

“Whether therefore ye eat or drink, or whatsoever ye do, do all unto the glory of God” (I Corinthians 10:31)

Finding the Right Balance

• Make smart food choices from every food group

• Find your balance between food and activity

• Get the most nutrition out of your calories

US Dietary Guidelines for Americans 2005

Make Smart Food Choices• Vegetables and fruits

• Whole grains

• Low fat calcium rich foods– Cereals, frozen

collards/turnip/kale, spinach, oatmeal, okra, fresh beet greens

• Lean protein“Then God said, ‘I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit

with seed in it. They will be yours for food.’” Gen. 1:29

Find Balance Between Food And Activity

Maintaining a healthy weight is a balancing act

Calories in

Calories out

If you eat 100 more food calories per day than you burn, you will

gain about 1 pound in a month.

We live in a shifting food/activity environment

20 Years Ago Today

140 calories 3-inch diameter

How many calories are in this bagel?

Portion Distortion

Based on the Portion Distortion Quiz developed by the NHLBI Obesity Education Initiative

140 calories 3-inch diameter

Calorie Difference: 210 calories

350 calories 6-inch diameter

20 Years Ago Today

Portion Distortion

How long will you have to rake leaves to burn the extra 210

calories?

*Based on 130-pound person

*Based on 130-pound person

If you rake leaves for 50 minutes you will burn the extra 210

calories.*

Fast Fact: Most adults should engage in at least 30 minutes of moderate intensity

aerobic activity 5 days a week.

20 Years Ago Today

333 calories How many calories are in today’s

cheeseburger?

Portion Distortion

Calorie Difference: 257 calories

590 calories

20 Years Ago Today

333 calories

Portion Distortion

How long will you have to lift weights in order to burn the

extra 257 calories?*

*Based on 130-pound person

*Based on 130-pound person

Fast Fact: Strengthening activities have benefits for arthritis, diabetes, osteoporosis, obesity, depression, sleep and

heart health.

If you lift weights for 1 hour and 30 minutes you will burn about

257 calories.*

85 Calories 6.5 ounces

How many calories are in today’s

portion?

Portion Distortion

20 Years Ago Today

Calorie Difference: 165 Calories

250 Calories 20 ounces

85 Calories 6.5 ounces

Portion Distortion

20 Years Ago Today

How long will you have to work in the garden to burn the extra

calories?*

*Based on 160-pound person

*Based on 160-pound person

If you work in the garden for 35 minutes you will burn about 165

calories.*

Fast Fact: Sweeteners may be called High-fructose corn syrup

Fructose Fruit juice concentrates

Honey Sugar Syrup

Corn syrup Sucrose

Dextrose

Get the most nutrition out of your calories

Your Daily Calorie Needs

Age Sedentary Moderately Active Active

19 – 30 2,400 2,600 – 2,800 3,000

31 – 50 2,200 2,400 – 2,600 2,800 – 3,000

51+ 2,000 2,200 – 2,400 2,400 – 2,800

• Be a good example• Offer healthy snacks• Be active together• Limit screen time

Train up a child in the way he should go, and when he is old he

will not turn from it.Proverbs 22:6

• Figure out what gets in the way and prepare

• Take things one step at a time

• Set reasonable goals AND monitor your progress

• Find what you enjoy

• Find what is meaningful to you

Commit to the Lord whatever you do, and your plans will succeed.

- Proverbs 16:3