nutrition 101 for parents teachers and students
TRANSCRIPT
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Nutrition 101
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Why Are We Here?• Obesity is the #1 health problem facing our children today• Nearly 1 in 3 children & adolescents are overweight or at
risk of being overweight– Rates are higher among African Americans & Latinos
• Overweight + obesity rates among children*: – Downey: 40.1%– Norwalk/La Mirada: 46.5%– Bellflower: 42.7%
• If current trends continue, our children may be the 1st generation to have a shorter life span than their parents!
* Data source: “Overweight and Obesity Among Children by California Cities, 2010.”
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Obesity Related Problems
• Cardiovascular Disease• Hypertension• Insulin Resistance• Type 2 Diabetes• Certain types of
Cancers• Sleep apnea• Premature death• Depression
• Respiratory Difficulties
• Skin Problems• Stroke• Chronic Musculo-
skeletal problems• Gallbladder disease• Osteoarthritis• Increased surgical risk
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What’s New?
MyPyramid
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Three Key Messages
• Balancing Calories
• Foods to increase
• Foods to reduce
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Message #1: Balancing Calories
• ENJOY Your Food,
but Eat Less
• Avoid Oversized
Portions (Food and
Drinks)
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Cheeseburger
20 Years Ago Today
333 calories How many calories are in today’s cheeseburger?
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Calorie Difference: 257 calories
590 calories27 gm fat
20 Years Ago Today
333 calories12 gm fat
Cheeseburger
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Maintaining a Healthy Weight is a Balancing ActCalories In = Calories Out
How long will you have to lift weights in order to burn the extra 257 calories?*
*Based on 130-pound person
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If you lift weights for 1 hour and 30 minutes,you will burn approximately 257 calories.*
*Based on 130-pound person
Calories In = Calories Out
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French Fries
20 Years Ago Today
210 Calories2.4 ounces
How many calories are intoday’s portion of fries?
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610 Calories6.9 ounces
Calorie Difference: 400 Calories
20 Years Ago Today
210 Calories2.4 ounces
French Fries
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How long will you have to walk leisurely in order to burn those extra 400 calories?*
*Based on 160-pound person
Maintaining a Healthy Weight is a Balancing ActCalories In = Calories Out
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*Based on 160-pound person
If you walk leisurely for 1 hour and 10 minutes you will burn approximately 400 calories.*
Calories In = Calories Out
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Enjoy — But Eat Less!
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Message #2 : 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.
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Vegetable Group
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Fruit Group
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Grains Group
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Protein Group
Some Suggestions:
• Fish twice per week
• Tofu or beans as the
main dish
• Nuts and seeds as
snacks
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Plant vs. Animal Protein
Plant• Fiber• No Cholesterol• Lower in saturated
fat
Animal• No fiber• Contains
cholesterol• Higher in saturated
fat
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Dairy Group
• Skim the fat• Limit sweet dairy foods
– Flavored milk, fruit yogurts, puddings, ice cream
• Lactose free options– Soy milk, leafy green
vegetables
…What about cream cheese, sour cream and butter?
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Message #3: Foods to Reduce
• Compare sodium, sugar, and fat in foods like soup, bread, and frozen meals and choose the foods with lower numbers.
• Drink water instead of sugary drinks.
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Foods to Reduce: Salt
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Name that Food!
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The #1 source of added sugar in the American diet is sugary drinks
Foods to Reduce: Sugar
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Health Consequences
Strong evidence shows that children and adolescents who consume more sugary drinks have higher body weight compared to those whodrink less.5
5. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. Washington, DC: U.S. Government Printing Office; December 2010.
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Sugary Drinks Overview
Each year, the average California adolescent consumes the equivalent of 39 pounds of sugar from sugary drinks.5
5. Babey SH, Jones M, Yu H, Goldstein H. Bubbling over: Soda consumption and its link to obesity in California. Los Angeles, CA: UCLA Center for Public Health Advocacy; 2009.
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Sugary Drinks Overview
Adults who drink one or more sugary drinks a day are 27% more likely to be overweight than adults who do not drink sugary drinks.5
5. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. Washington, DC: U.S. Government Printing Office; December 2010.
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Sugary Drinks Overview
In California:•62% of adolescents•41% of children•24% of adults Drink one or more sodas per day.6
6. Babey SH, Jones M, Yu H, Goldstein H. Bubbling over: Soda consumption and its link to obesity in California. Los Angeles, CA: UCLA Center for Public Health Advocacy; 2009.
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Super Size
233 calories20 ounces
76 calories6.5 ounces
40 years ago Now And sometimes even…
466 calories40 ounces
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What are sugary drinks?
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REAL FRUIT BEATS FRUIT JUICE
1 medium-sized apple60 calories
3 grams of fiberHelps you feel full
1 cup (8 oz.) of apple juice110 calories
No fiberDoesn’t fill you up
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Reading the Nutrition Label
How many teaspoons of sugar do youthink is in a typical 20 ouncebottle of soda?
Answer: 17 teaspoons of sugar – or more.
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Reading a Nutrition Facts Label
How many servings per container are in the bottle?Answer: One serving.
How much sugar is listed?Answer: 69 grams of sugar.
How many teaspoons is that?
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Calculating Teaspoons
Grams of sugar ÷ 4 = teaspoons of sugar
69 grams of sugar ÷ 4 = 17 teaspoons of sugar
Note that this is per serving.Teaspoons of sugar per serving
x Servings in container= Teaspoons of sugar in container
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The Many Names of Sugar
• Sucrose• Fructose • Dextrose• Maltose• High Fructose
Corn Syrup
• Syrup• Molasses• Honey• Sugar• Organic Cane
Sugar• Brown Sugar• Agave Syrup
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Rethink Your Drink Campaign
Key Messages:•Drink water instead of sugary drinks
•Make the switch to fat-free or low-fat (1%) milk.
•Select 100% fruit juice, in limited amounts (children 4-6 oz./day, adults up to 8 oz./day).The 2010 Dietary Guidelines for
Americans
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What can I drink instead of a sugary drink?Try these…•Water – Plain or flavored with added fruit, vegetables and herbs•Unsweetened seltzer water or unflavored sparkling water •Unsweetened tea (iced or hot)•Unsweetened coffee (iced or hot)•Fat-free or low-fat (1%) unflavored milk
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Questions?