Fit vs. Fat

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Fit vs. Fat

• Make Your Own Kind of Music to Good Health

Sharon Amelunke County Extension Agent-FCS McLen
nan County
May 19, 2007
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Fad Diets

• South Beach
• Atkins
• Cabbage Soup
• Grapefruit/Fruit juice
• Lazy Zone
• Slim Fast Jump Start

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Creeping portion distortion
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Chocolate chip cookie
275 calories
55 calories
Guess the calorie difference!
220 calories!
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1 hour and 15 minutes
Based on 130-pound person
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Cheeseburger
590 calories
333 calories
Guess the calorie difference!
257 calories!
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1 hour and 30 minutes
Based on 130-pound person
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Soda
85 calories
250 calories
Guess the calorie difference!
165 calories!
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35 minutes
Based on 160-pound person
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Pepperoni Pizza
500 calories
850 calories
Guess the calorie difference!
350 calories!
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1 hour
Based on 160-pound person
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Popcorn
270 calories
630 calories
Guess the calorie difference!
360 calories!
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1 hour and 10 minutes
Based on 160-pound person
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Portion Control

• 3 oz. meat deck of cards
• 1 cup baseball
• 1 teaspoon quarter in diameter
• 1 potato bar of soap
• 1 piece of cheese thumb
• 1 bagel yo-yo

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Guide to Sensible Serving Sizes
1 cup1 serving of cooked vegetables salads ca
sseroles or stews, such as chili with beans milk
3 ounces1 serving of meat, chicken, turkey, or
fish
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Guide to Sensible Serving Sizes
½ cup1 serving of fruit or fruit juice starchy
vegetables, such as potatoes or corn pinto beans
and other dried beans rice or noodles cereal
1 ounce1 serving of snack food cheese (1 slic
e)

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Guide to Sensible Serving Sizes
1 tablespoon1 serving of salad dressing cream
cheese
1 teaspoon1 serving of margarine or butter oi
l mayonnaise
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MyPyramid

• One size doesnt fit all. MyPyramid Plan can help
  you choose the foods and amounts that are right
  for you.

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Grains

• Whole-wheat flour
• Bulgur (cracked wheat)
• Oatmeal
• Cereal

• Whole cornmeal
• Brown rice
• Popcorn
• Pasta

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Vegetables

• Starches
• Corn
• Potatoes
• Dry beans and peas
• Mushrooms
• Cabbage

• Dark green
• Broccoli
• Spinach
• Orange
• Carrots
• Sweet potatoes

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Fruits

• Apples
• Bananas
• Apricots
• Grapes
• Lemons

• Berries
• Melons
• Raisins
• Juice
• Orange, apple, grape

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Oils

• Canola oil
• Corn oil
• Cottonseed oil
• Olive oil
• Soybean oil
• Sunflower oil

• Butter
• Beef fat (tallow)
• Chicken fat
• Pork fat (lard)
• Stick margarine
• Shortening

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Dairy

• Cheese
• Yogurt
• Pudding
• Ice cream
• Ice milk

• Milk
• Fat free (skim)
• Low fat (1)
• Reduced fat (2)
• Whole milk

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Meat and Beans

• Beef
• Chicken
• Pork
• Eggs

• Fish
• Beans
• Nuts
• Tofu

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Blue/Purple

• A lower risk of some cancers
• Urinary tract health
• Memory function
• Healthy aging

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Green

• Vision health
• A lower risk of some cancers
• Strong bones and teeth

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White

• Heart health
• Cholesterol levels that are already healthy
• A lower risk of some cancers

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Yellow/Orange

• A lower risk of some cancers
• Heart health
• Vision health
• A healthy immune system

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Red

• Heart health
• Memory function
• A lower risk of some cancers
• Urinary tract health

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Plate Method
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Fit vs. Fat Controversy

• Last 10 years
• Debate about which is better or less detrimental
  to our health and longevity
  
• 55 of women are overweight

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Recent Study

• Long-term study
• 9,000 women
• Cooper Institute in Dallas
• Cardiovascular fitness measured on a treadmill
  was more important than body weight to reduce
  mortality

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Risk Factors

• Heart
• Diabetes
• Cancer
• Osteoporosis

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Its Not Just About Weight

• Does this mean that it doesnt matter if youre
  overweight or not?
  
• NO
• We know that moderate weight loss is important to
  good health, but
  
• Being thin does not make you fit and
• Just because youre overweight doesnt mean
  youre not fit.

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Walk Across Texas

• Fitness challenge
• 800 miles
• 8 weeks
• Teams of 8
• Sponsored by Texas Cooperative Extension
• Conducted in many counties across the state
• Contact your local county extension office

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12 Hunger-Free Ways to Eat Less

• 1. Plan your meals and snacks
• 2. Eat from a plate, not a bag or box
• 3. If you eat out, just say NO to supersized
  portions
  

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12 Hunger-Free Ways to Eat Less

• 4. Think twice before you reach for that second
  helping
  
• 5. Use a smaller sized plate
• 6. Switch from full-calorie sodas to diet soda or
  water
  

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12 Hunger-Free Ways to Eat Less

• 7. Portion your meals at the stove, not at the
  kitchen table
  
• 8. Switch to lower fat dairy products
• 9. Remember that fat-free and sugar-free are not
  always calorie-free

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12 Hunger-Free Ways to Eat Less

• 10. Sit down and enjoy your meals
• 11. When eating out, ask for the take-home
  container in the beginning and split your meal
  
• 12. Split a meal with a friend

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• If I have not Love, I am nothing. So, again, love
  you. Love who you are. Look in the mirror in the
  morning and smile and say, I am too blessed to
  be stressed and too anointed, to be
  disappointed! Winners make things happen.