Transcript Fruits and Vegetables The Flavor of Life

Nutrition 101
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.”
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 Musculoskeletal problems
• Gallbladder disease
• Osteoarthritis
• Increased surgical risk
What’s New?
MyPyramid
Three Key Messages
• Balancing Calories
• Foods to increase
• Foods to reduce
Message #1: Balancing Calories
• ENJOY Your Food,
but Eat Less
• Avoid Oversized
Portions (Food and
Drinks)
Cheeseburger
20 Years Ago
333 calories
Today
How many calories are
in today’s cheeseburger?
Cheeseburger
20 Years Ago
Today
333 calories
12 gm fat
590 calories
27 gm fat
Calorie Difference: 257 calories
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
How long will you have to lift weights in
order to burn the extra 257 calories?*
*Based on 130-pound person
Calories In = Calories Out
If you lift weights for 1 hour and 30 minutes,
you will burn approximately 257 calories.*
*Based on 130-pound person
French Fries
20 Years Ago
Today
210 Calories
2.4 ounces
How many calories are in
today’s portion of fries?
French Fries
20 Years Ago
210 Calories
2.4 ounces
Today
610 Calories
6.9 ounces
Calorie Difference: 400 Calories
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
How long will you have to walk leisurely in
order to burn those extra 400 calories?*
*Based on 160-pound person
Calories In = Calories Out
If you walk leisurely for 1 hour and 10 minutes
you will burn approximately 400 calories.*
*Based on 160-pound person
Enjoy — But Eat Less!
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.
Vegetable Group
Fruit Group
Grains Group
Protein Group
Some Suggestions:
• Fish twice per week
• Tofu or beans as the
main dish
• Nuts and seeds as
snacks
Plant vs. Animal Protein
Plant
• Fiber
• No Cholesterol
• Lower in saturated
fat
Animal
• No fiber
• Contains
cholesterol
• Higher in saturated
fat
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?
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.
Foods to Reduce: Salt
Name that Food!
Foods to Reduce: Sugar
The #1 source of
added sugar in the
American diet is
sugary drinks
Health Consequences
Strong evidence shows that
children and adolescents who
consume more sugary drinks
have higher body weight
compared to those who
drink 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.
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.
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.
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.
Super Size
40 years ago
76 calories
6.5 ounces
Now
And sometimes
even…
233 calories
20 ounces
466 calories
40 ounces
What are sugary drinks?
REAL FRUIT BEATS FRUIT JUICE
1 medium-sized apple
60 calories
3 grams of fiber
Helps you feel full
1 cup (8 oz.) of apple juice
110 calories
No fiber
Doesn’t fill you up
Reading the Nutrition Label
How many teaspoons of sugar do you
think is in a typical 20 ounce
bottle of soda?
Answer: 17 teaspoons of
sugar – or more.
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?
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
The Many Names of Sugar
•
•
•
•
•
Sucrose
Fructose
Dextrose
Maltose
High Fructose
Corn Syrup
•
•
•
•
•
Syrup
Molasses
Honey
Sugar
Organic Cane
Sugar
• Brown Sugar
• Agave Syrup
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
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
Questions?