Download Presentation Wellness Gold Nutrition Program

TCU Wellness Challenge
Eat right to feel right and be fit!
Why has the incidence of chronic
disease and premature death in
the U.S. risen so exponentially
during the past 30-40 years?
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?
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.
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)
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.
“In Defense of Food”
Michael Pollan, 2009
Food Rules!!!
http://www.oprah.com/oprahshow/Food-Expert-Michael-Pollans-Food-Rules-Video
Build a Healthy
Heart
Choose a lifestyle that will build a
strong heart.
oAvoid smoking
oStay 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-fat
oLow saturated fat
oHigh complex carbohydrate
oLow in excessive alcohol
Key Nutrients for a Steady Heart Rhythm
and a Healthy Heart
Omega-3 Fat
• Thins blood, reduces blood
pressure, reduces risk for
clots
– Cold water fatty fish
(salmon, mackerel,
halibut, swordfish, tuna,
snapper, trout), grassfed beef, flax seed/oil,
walnuts, greens
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,
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
Calcium
• Promotes healthy
muscle contraction
– Low-fat and non-fat
dairy, cheese, yogurt;
almonds, figs, kale,
broccoli, canned fish;
molasses, fortified or
Magnesium
• Flows through cells to
help them relax
– All leafy greens, soy and
other legumes, sunflower
seeds, wheat germ, oats,
fish
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
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 antioxidants that fight cellular damage and prevent fat
from clinging to cell walls.
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.
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
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.
“Eat the Rainbow” for Maximum Health
New Food Icon Introduced in June 2011
Dietary Guidelines 2010
Selected 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.
Healthy Cultures Eat Plant-Based Diets
What is on YOUR Plate?
• What are your personal dietary goals?
–
–
–
–
–
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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
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