Developing a Healthy Lifestyle

1
Developing a Healthy Lifestyle

• Sheila Brown Schaun Brown
• October 4, 2001

2
ALARMING TRENDS

• Diets are falling short of the mark
• Desirable physical activity levels arenot being
  met
• Obesity rates are skyrocketing
• Adult diseases are showing up in children
• Source Changing the Scene, USDA.

3
Adverse CVD Risk Factor Levels in Children

• 27.1 Percent of children, aged 5-10, with 1 or
  more adverse CVD risk factor levels
• 60.6 Percent of overweight children, aged 5-10,
  with 1 or more adverse CVD risk factors levels
• Source Freedman DS et al. Pediatrics 1999
  1031175-82.

4
Percentage of US Youth who met Dietary
Recommendations for Calcium Intake by Age and
Sex,1988-94
Males Females Source
National Health and Nutrition Examination Survey
III, CDC
5
Beverages Available in US Food Supply(Gallons/Per
son/Year)
Source U.S. Dept. of Agriculture, Economic
Research Service Statistical Bulletin No. 939,
1997
6
Diet Risk Factor for Three Leading Causes of
Death

• Heart Disease
• Cancer
• Stroke

7
Diet Known Factor for

• Diabetes
• High Blood Pressure
• Osteoporosis
• Iron Deficiency Anemia

8
Diabetes

• 7th leading cause of death in the US
• Approximately 30,000 children have Type 2
  Diabetes

9
High Blood Pressure (HTN)

• 1 in 4 adults have HTN
• Decrease sodium intake, increase physical
  activity, and maintain healthy body weight

10
Osteoporosis Loss of Bone Mass

• Low dietary intake of calcium during
  childhood/adolescence
• By Age 17---- 90 bone mass established
• By Age 21--- calcium no longer added to bones
• After Age 21 a steady loss of calcium begins.

11
Iron Deficiency

• School age youths and female adolescents
  ---greatest risk of iron deficiency.

12
Iron Deficiency

• One of the most prevalent Nutrition problems of
  children.
• Leads to shorten attention span, irritability,
  fatigue, and difficulty concentrating.
• (National Health/Education Consortium)

13
Literally Growing Before Our Eyes!

• Obesity and overweightness affects 10 million
  US Children
• Obesity-contributes to 300,000 deaths yearly
• Annual cost to health care system--70 billion
• (US Sec. of Agriculture -
• Dan Glickman)

14
Obesity

• Percentage of overweight children and adolescents
  - doubled in past 20 years.
• OBESE children - more likely to become obese
  adults.

15
How Do Children Become Obese?

• Increase in calories

• Decrease in physical activity

OBESITY
16
Dietary Guidelines for Americans-2000

• Aim for Fitness
• Build a Healthy Base
• Choose Sensibly

17
Guidelines

• Aim, Build and Choose------for good health.
• Written for healthy children gt than 2 years old
  and for adults.

18
What can you do???

• OFFER
• grain products
• fruits and vegetables
• low fat dairy products
• lean meats, poultry and fish

19
Consider the following

• Serving large amounts of foods that are high
  in fat or have added sugars

20
GET MOVING !!!!!!

• Get regular physical activity!
• Children and adolescents need 60 minutes per day

21
Physical Activities for Children and Teens

• Ride bicycle
• Walk
• Play tag
• Ride scooter
• PE class
• Dance
• Swim

22
Kids Activity PyramidSource Team Nutrition,
USDA, September 2000.
23
Taylor School District
24
Taylor School District
25
Taylor School District
26
Exercise In School and Out
27
Food Workshttp//www.fns.usda.gov/tn/Educators/
scholastic.html
28
Build a Healthy Base Let the Pyramid Guide Your
Food Choices
29
Servings for Children, Servings for
Older 2-6 years
Children and Teen Girls

• Grains Group-----6
• Vegetable-----3
• Fruit-----2
• Milk-----2
• Meat, Poultry, Fish, Dry Beans, Eggs and
  Nuts-----2, for a total of 5 oz.

• Grain Group-----9
• Vegetable-----4
• Fruit-----3
• Milk-----3
• Meat, Poultry, Fish, Dry Beans, Eggs and
  Nuts-----2 for a total of 6 oz.

30
What is your upper limit of fat for calories
consumed?
31
What Counts as a Serving???

• 1 slice of bread
• ½ cup of pasta
• ½ cup of vegetables
• 1 medium apple
• 1 cup of milk
• 2 T. of peanut butter
• 2 oz of processed cheese

32
Plant FoodsFoundation of your Meals

• Start with
• A variety of whole grains
• Fruits
• Vegetables

33
Why Do Kids Need Calcium?

• Strong Bones
• Reduces risk of Osteoporosis
• Keeps teeth strong and healthy

34
How Much Calcium Does AChild Need?

• 1-3 years old------------------500 mg
• 4-8 years old------------------800 mg
• 9-18 years old---------------1300 mg

35
Where is the Calcium?

• Examples
• Yogurt---1 cup
• Milk----1 cup
• Orange Juice with added Calcium---1 cup
• Macaroni and Cheese---1/2 cup
• American Cheese-----2 ounces

36
Milks Package of Nutrients
37
What Kind of Milk is Best???

• Whole, Low-Fat, Fat-Free, and Chocolate Milk
• All have 300mg of Calcium per 8 oz. glass
• Each has a different amount of fat

38
Sources of Iron

• Enriched and whole grain breads
• Lean meats
• Cereals
• Spinach
• Cooked dry beans
• Shellfish

39
Choose a Variety of Grains Daily!!

• Especially Whole grains
• Brown Rice
• Oatmeal
• Popcorn
• Whole Wheat
• Enriched grains are a new source of folic acid

40
Choose a Variety of Fruits and Vegetables Daily!!

• Provides
• Vitamins
• Minerals
• Fiber

41
Which Fruits and Vegetables Provides the Most
Nutrients?

• Vitamin Aorange vegetables, dark leafy green,
  orange fruits, tomatoes
• Vitamin CCitrus fruits, broccoli, peppers, leafy
  greens, potatoes

42
Nutrients in Fruits and Vegetables

• Folate
• Cooked dry beans and peas, peanuts
• Oranges and orange juice
• Dark-green leafy vegetables, green peas
• Potassium
• Baked white or sweet potato
• Bananas, apricots, prunes, orange juice, dry
  beans

43
Apple Mania? List the names of all the kinds of
apples that you Remember!!!!
44
Many Children Flunk Healthy Eating!!!
F

• lt15 school children eat recommended servings
  of fruit
• 30 consume recommended milk group servings
• Only 2 meet all recommendations of the Food
  Guide Pyramid

45
Choose Sensibly!!!!

• Diet low in saturated fat and cholesterol
• Moderate intake of sugars
• Prepare foods with less salt

46
Know the Different Types of Fats!!

• Saturated Fats
• Unsaturated Fats
• Cholesterol

47
Food Choices Low in Saturated Fat and Cholesterol

• Select vegetable oils
• Choose lean meats
• Limit intake of high-fat processed meats
• Use egg yolks and whole eggs in moderation
• Select low-fat dairy products

48
Three Steps to Healthy School Meals
49
Choose Beverages and Foods to Moderate Intake of
Sugars

• Carbohydrates
• simple sugars
• complex (starches and dietary fiber)
• Sugars can promote tooth decay
• Bacteria
• Lack of exposure to Fluoride

50
Added Sugars!!!!!

• In the US, the 1 source of added sugar(s)
  is...
• NON-DIET SOFT DRINKS
• How much sugar is in one 12 oz regular soft
  drink????
• Answer 9 teaspoons

51
Check Label for Added Sugars!!!

• Look for these words

Corn Syrup
Lactose
Corn Sweetner
Destrose
High-Fructose corn syrup
52
Choose and Prepare Foods with Less Salt

• 2400 mg of Sodium per day
• Approximately 1-1 ¼ teaspoon per day

53
yourSELFhttp//www.fns.usda.gov/tn/Educators/your
self.html
54
Steps to Develop a Healthy Lifestyle!!!!

• Make a list of ways that you can influence the
  lifestyle of your students.

How can you improve your lifestyle?
55
Project

• Develop two (2) lessons. One should focus on
  exercise and one should focus on healthy eating.
• Lessons must be taught to a specific classroom or
  grade level.

56
Project

• Name of topic
• Objective (what do you expect to accomplish?)
• Who will you teach?
• What will you teach?
• When will it be taught?
• Results (how many were reached, how was the
  lesson received?)
• Resources used to prepare the lesson.
• (Deadline for completionDecember 4, 2001.)

57
Lessons

• Mail copies of both lessons to
• Sheila Brown
• Arkansas Dept of Education
• 2020 West Third, Suite 404
• Little Rock, Arkansas 72205
• Telephone[phone]