![Page 1: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/1.jpg)
TCU Wellness Challenge
Eat right to feel right and be fit!
![Page 2: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/2.jpg)
Why has the incidence of chronic disease and premature death in the U.S. risen so exponentially during the past 30-40 years?
![Page 3: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/3.jpg)
Unhealthy Eating is One Factor That is Related to Chronic Disease and Premature Death
• Americans are eating more calories.– Men on average consumed 168 more calories/day in 2000 than
in 1971 (2,618 kcal/day; 2,450 kcal/day, respectively).– Women consumed 335 more calories/day in 2000 than in 1971
(1,877 kcal/day; 1,542 kcal/day, respectively).
• Only 10% of Americans eat a healthy diet.– The typical American diet is too high in saturated and trans fat,
salt, and refined sugars and too low in fruits, vegetables, whole grains, calcium, and fiber.
– What are the three most commonly consumed vegetables in the American diet?
![Page 4: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/4.jpg)
Poor Diet and Physical Inactivity Contribute to Leading Causes of Disability among Americans
• Diabetes is a leading cause of serious disabilities such as blindness, kidney failure, and amputation.
• Stroke is a leading cause of serious long-term disability, often associated with high blood pressure.
• Most hip fractures are caused by osteoporosis.
![Page 5: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/5.jpg)
Obesity: An Epidemic
• Obesity is one of the greatest public health challenges of our time.
• Obesity rates have doubled in adults and tripled in children and adolescents over the last two decades. – Over two-thirds (69%) of American adults (age 20 and over) are
overweight or obese. (2009-2010, CDC)– 18% of adolescents (age 12-19 years) and children (age 6-11 years)
are obese. (2009-2010, CDC)– Obesity increases the risk of heart disease, high blood pressure,
diabetes, arthritis-related disability, cancer, and premature death.
• The estimated national healthcare cost of obesity is $190 billion/year. (2012, Reuters)
![Page 6: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/6.jpg)
Diabetes: Obesity’s Twin Epidemic
• Diabetes rates have risen along with obesity rates.– The number of Americans with diabetes more than quadrupled
between 1980 and 2008.– 25.8 million children and adults (8.3% of population) in the U.S.
have diabetes. (2011, National Diabetes Fact Sheet)
• One in three Americans born in 2000 will develop diabetes in his/her lifetime.
• Most diabetes is “type 2”, which is closely linked to diet and weight.– In a study published in the New England Journal of Medicine, the
onset of type 2 diabetes was reduced in at-risk individuals by 60% through intervention with physical activity and healthy eating.
![Page 7: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/7.jpg)
“In Defense of Food”Michael Pollan, 2009
![Page 8: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/8.jpg)
Food Rules!!!
http://www.oprah.com/oprahshow/Food-Expert-Michael-Pollans-Food-Rules-Video
![Page 9: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/9.jpg)
Build a Healthy Heart
Choose a lifestyle that will build a strong heart. oAvoid smokingoStay active
To keep blood vessels clear, to help the heart beat efficiently, and to control blood pressure, choose a diet that is:oNutrient-rich (moderate protein)oLow-fatoLow saturated fatoHigh complex carbohydrateoLow in excessive alcohol
![Page 10: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/10.jpg)
Key Nutrients for a Steady Heart Rhythm and a Healthy Heart
![Page 11: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/11.jpg)
Omega-3 Fat
• Thins blood, reduces blood pressure, reduces risk for clots– Cold water fatty fish
(salmon, mackerel, halibut, swordfish, tuna, snapper, trout), grass-fed beef, flax seed/oil, walnuts, greens
![Page 12: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/12.jpg)
Selenium
• Reduces ability of blood cells to stick together, thus reducing risk for clotting and plaque– All plants foods: amount in
plant dependent on amount in soil, whole grains, sunflower seeds, tuna,
![Page 13: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/13.jpg)
Potassium
• Promotes flow of water in and out of cells that provides electrical signals that keep heart beating– Potatoes, bananas,
oranges, squash, tomatoes, melons, apricots, pears
![Page 14: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/14.jpg)
Calcium
• Promotes healthy muscle contraction– Low-fat and non-fat
dairy, cheese, yogurt; almonds, figs, kale, broccoli, canned fish; molasses, fortified or
![Page 15: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/15.jpg)
Magnesium
• Flows through cells to help them relax– All leafy greens, soy and
other legumes, sunflower seeds, wheat germ, oats, fish
![Page 16: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/16.jpg)
Vitamin C
• Works as an anti-oxidant to reduce free radicals that damage heart and blood vessels; helps lower cholesterol and blood pressure– Citrus fruits, kiwi, strawberries,
cantaloupe, tomatoes, red/green bell pepper, mango, potatoes
![Page 17: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/17.jpg)
The Fiber Factor
• One of the best ways to lower blood cholesterol is to eat plant foods high in fiber.
• Foods containing fiber are “plaque attackers”.– Fiber helps reduce LDL “bad” cholesterol, the type
of cholesterol that causes plaque to collect on artery walls.
– Plant foods that are high in fiber also contain anti-oxidants that fight cellular damage and prevent fat from clinging to cell walls.
![Page 18: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/18.jpg)
Soluble and Insoluble Fiber
• There are two main forms of dietary fiber: soluble and insoluble.– Soluble fiber is a gummy substance that binds to bile
acids before cholesterol can be formed in the body, thus reducing total cholesterol in the blood; good food sources include legumes, apples, barley, oats, grapes, broccoli.
– Insoluble fiber (roughage) helps to move food through the digestive tract; good food sources include whole wheat, wheat bran, seeds, nuts, vegetables.
![Page 19: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/19.jpg)
High Blood Pressure – The Silent Killer
• Blood pressure rises as weight increases, thus obesity is a risk factor for high blood pressure.
• Reducing weight will reduce the strain on the heart; relaxed artery walls will encourage better blood flow throughout the body.
• A diet rich in fruits and vegetables (8-10/day) has shown to improve blood pressure; thus reducing risk for heart attack and stroke.
• DASH – Dietary Approaches to Stop Hypertension
![Page 20: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/20.jpg)
How Can YOU Shake the Salt Habit?
• Salt (sodium) causes the body to retain water.– This could put a strain on blood
flowing through the body.– A diet high in sodium may be
correlated to high blood pressure.
• Use herbs/spices, salsas, citrus, and vinegars for flavor to reduce use of salt.
• Garlic has been shown to reduce blood pressure and blood cholesterol; it may help the heart beat more efficiently and dissolve clot-forming proteins.
![Page 21: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/21.jpg)
“Eat the Rainbow” for Maximum Health
![Page 22: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/22.jpg)
New Food Icon Introduced in June 2011
![Page 23: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/23.jpg)
Dietary Guidelines 2010Selected Messages for Consumers
• Balance Calories– Enjoy your food, but eat less.– Avoid oversized 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– Compare sodium in foods like soup, bread, and frozen
meals – and choose foods with lower numbers.– Drink water instead of sugary drinks.
![Page 24: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/24.jpg)
Healthy Cultures Eat Plant-Based Diets
![Page 25: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/25.jpg)
What is on YOUR Plate?
• What are your personal dietary goals? – Eat more fiber– Eat more fruits and vegetables– Eat less salt/sodium– Eat less sugary foods– Eat less saturated fat– Eat less total calories by controlling portion size
![Page 26: TCU Wellness Challenge Eat right to feel right and be fit!](https://reader036.vdocuments.us/reader036/viewer/2022062516/56649e105503460f94afb175/html5/thumbnails/26.jpg)
A Delicious, Nutritious Dinner Menu
Spice-Roasted Almonds
Massaged Kale Salad
Herb-Roasted Sweet Potatoes
Toasted Quinoa Pilaf
Baked Salmon with Citrus Herb Crust
Blueberry Compote with Plain Yogurt