healthy living 1
TRANSCRIPT
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Obesity Trends* Among U.S. AdultsBRFSS, 1985
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14%
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Obesity Trends* Among U.S. AdultsBRFSS, 1990
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14%
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Obesity Trends* Among U.S. AdultsBRFSS, 1995
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%
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Obesity Trends* Among U.S. AdultsBRFSS, 2001
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
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Obesity Trends* Among U.S. AdultsBRFSS, 2007
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
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Obesity Trends* Among U.S. AdultsBRFSS, 2009
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
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7 Tips for Healthy 7 Tips for Healthy LivingLiving
1. Choose less high Fat foods2. Limit Sodium intake3. Choose less high Cholesterol
foods4. Choose more Whole Grains5. Increase Fiber intake6. Choose healthier cooking styles7. Exercise ~ 30min. / day
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Choose less Choose less high fat high fat foodsfoods
Oils/Butter• Palm Oil• Coconut Oil• Cocoa Butter• Butter• Margarine• Bacon Lard• Shortenings
Animal Products• Beef• Lamb• Pork• Poultry Skin• Cream• Whole Milk• Egg Yolk
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BUTBUT Choose MOREMORE• Nuts and seeds• Olive Oil• Canola Oil• Peanut Oil• No-hydrogenated oil
Margarine• Egg Whites• Low Fat dairy Products• Lean Meats
Choose less Choose less high fat high fat foodsfoods
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Limit Limit SodiumSodium intakeintake2,000 – 4.000 mg/ day2,000 – 4.000 mg/ day
• Canned meats• Canned fruits and vegetables• Canned Soups• Deli meats• TV Dinners• Table salt• Potato Chips
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Choose less Choose less high high cholesterol cholesterol foodsfoods
Choose LESSLESS• Liver• Egg Yolks• Whole Milk• Creamy Dairy Products• Yellow Cheese• Yogurt • Oils• Butter
Choose MOREMORE• Fish• Fish Oils• Egg White• Skim Milk• Fat-free Dairy Products• White Cheese• Fat-free Yogurt • Nuts and Seeds
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Choose more Choose more Whole Grains Whole Grains and and FiberFiber
• Whole Grain Bread• Whole Wheat Pasta• Whole Grain Tortillas• Brown Rice• Bran Cereals• Oatmeal• Fruits • Vegetables• Beans
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Choose Healthier Choose Healthier Cooking StylesCooking Styles
• Bake• Broil• Roast• Boil• Grill• Stew• Steam
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1. Make a list at home before going grocery shopping
2. NEVER go to the supermarket hungry.
3. Read Food Labels:– Always look at the serving size– % DV > 20% = good source– %DV < 5% = limited source– Sodium ( <140 mg per serving)
4. Ingredients are listed by greatest amount to least amount.
Quick TipsQuick Tips
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Questions?Questions?