Download “Hidden” Reasons for the Obesity Epidemic of Our Generation

“Hidden” Reasons for the Obesity
Epidemic of Our Generation
Multiple factors affect teens and adults
alike today as they navigate the territory of
food, and all things associated with it,
especially caloric intake.
Subtle differences in foods, packaging,
and portions add more daily calories to our
diet than that of our parents’ generation
without us realizing it.
Eating Habits… Then and Now
In the 1950’s…
The average hamburger weighed 2.8 oz. Today
it is 4.3 oz.
A bottle of soda was 8 oz. Today it is 16 oz.
A chocolate bar was just 4 oz. Today it is 7 oz.
A snack consisting of potato chips and a soda
averaged 140 calories less than the same
snack today.
The Foods Today Are Different Than
Those of 20 or 30 Years Ago..
 Many of today’s foods have high fructose corn syrup as an
ingredient to replace sugar.
 “Super sizing” takes place at the grocery store as well as at the drive
through.
 Trans Fat helps baked goods last on the supermarket shelves but
also increases cholesterol and the risk of heart disease.
 Fruits and Vegetables don’t contain all the nutrients that they once
did due to efforts to achieve higher yields and faster production.
 Today’s chicken is higher in fat than in protein.
 The average person drinks 450 calories per day (and much of that
has high fructose corn syrup)
 The FDA has approved over 3,000 “safe” food additives.
Fighting the Portion Distortion of Today…
 Unless you are using Grandma’s good china that is already small
because of the era in which it was made, buy, and then use, smaller
plates. You will eat less but still be full.
 Use the small 100 calorie snack bags. If you eat from a larger one
and “stop” on your own, you will eat an average of 20 % more.
 Use tall, thin glasses instead of short wide ones. You will pour less
into it.
 When dining out, either:
 Divide the entrée in half and ask for a take out box immediately
or..
 Eat half and then drink a glass of water and wait about ten
minutes to eat the rest. Your stomach will have had time to
digest the food and see if you have had enough or not.
Recommended Caloric Intake…
For men, the recommended daily caloric
intake for weight maintenance is between
2,000 and 2,500 calories per day
For women, the recommended daily
caloric intake for weight maintenance is
between 1,500 and 2,000 calories per day
For children, the recommended daily
caloric intake for weight maintenance is
between 1,500 and 1,800 calories per day
In order to lose just one pound…
 To lose one pound of body weight, consume
3,500 calories less. Over the course of one
week, this means reducing your intake by about
500 calories per day.
 If you exercise and burn another 500 calories
per day, then you will reduce your intake by
1,000 calories.
 Too much? Try a different approach. Try 250
calories less and combine it with 250 calories
burned while exercising.
Other Small Changes to Lose a Pound…
 Over the course of a year,
Climb two extra flights of stairs per day (3500 calories)
Don’t use the remote. Manually change the TV and
make a loop around the living room every time you
change channels (3500 calories)
Park an extra 200 yards away from the entrance to your
office (3500 calories)
Replace one fatty food with one high in carbohydrates
per day (35,000 calories or 10 pounds)
Eat 5 less tablespoons of salad dressing per week
(15,000 calories or 4 pounds)
When Shopping at the Supermarket…
 Some simple guides to help you purchase
healthier foods are…
Look at the product label and see what is listed first.
If trying to decide between two similar products, pick the
one with fewer ingredients.
Understand the not so subtle differences between
verbiage such as whole grain and multi grain.
Avoid foods that have been stripped of their natural
ingredients. Vegetable powder is not the same as
actual vegetables.
While shopping, look at the top shelf and the bottom
shelf, as well as along the outer walls of the store. You
are likely to find the healthiest products in these areas.
Think Before you Purchase…
 Good food serves as fuel for your body and
gives you energy. Do you really need that bag
of cookies on Aisle 3?
 Eat before you go shopping at the grocery store
so that you are concentrating on purchasing only
what you need.
 Step out of the center aisles of the store and
look over the fresh produce on the outer aisles.
 Remember to look at the contents of the product
you wish to purchase. Are they good for you?
Lastly….
Focus on what is possible on a daily basis,
not impossible.
Little changes can make big differences
over the course of time.
Successful weight loss or maintenance
takes monitoring and patience. Don’t give
up if you don’t succeed on your first
attempt.