15 Ways to Beat the Freshman 15

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15 Ways to Beat the Freshman 15

• Understanding the Roots Realities
• of Latino Health and Food

Kezia Frayjo, LNC Program Manager
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Changes in Eating Patterns
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Food Portions 20 Years Ago vs. Today
20 Years Ago
Today
Coffee (whole milk sugar)
Mocha Coffee (whole milk mocha syrup)
8 ounces 45 calories
16 ounces 350 calories
Source The National Heart, Lung, and Blood
Institute (NHLBI)
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Food Portions 20 Years Ago vs. Today
20 Years Ago
Today
Muffin
Muffin
1.5 ounces 210 calories
5 ounces 500 calories
Source The National Heart, Lung, and Blood
Institute (NHLBI)
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Food Portions 20 Years Ago vs. Today
20 Years Ago
Today
Burger
Burger
333 calories
590 calories
Source The National Heart, Lung, and Blood
Institute (NHLBI)
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Food Portions 20 Years Ago vs. Today
20 Years Ago
Today
Fries
Fries
2.4 ounces 210 calories
6.9 ounces 610 calories
Source The National Heart, Lung, and Blood
Institute (NHLBI)
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Food Portions 20 Years Ago vs. Today
20 Years Ago
Today
Pepperoni Pizza (2 slices)
Pepperoni Pizza (2 slices)
500 calories
850 calories
Source The National Heart, Lung, and Blood
Institute (NHLBI)
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Even out Pets are obese or overweight!
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Number Crunching
Reviewing the statistics
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Obesity rates in U.S. Latinos doubled between
1991 and 2001, rising from 12 to 24.
Source National Center for Chronic Disease
Prevention and Health Promotion
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30 of all Latino children in the US are
overweight. Compared to 25 of Caucasian
children.
Source The National Longitudinal Study of
Adolescent Health, 1998
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50 of Latino children have a TV in their bedroom
compared to 20 of Caucasian children.
Source Centers for Disease Control and
Prevention (CDC)
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Only 45 of Latino adults engage in at least some
leisure-time physical activity, compared to 49
of non-Latino blacks and 65 of non-Latino
whites.
Source Centers for Disease Control and
Prevention (CDC)
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Latino Children High Risk for Obesity (Age 6-11)

• 30.3 overweight.
• 15.3 obese. TOTAL 45.6 overweight/obese

Source Dr. John Foreyt (Baylor College of
Medicine) American Obesity Association, 2005
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BMI - What is it?

• Body Mass Index
• Mathematical formula

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Health Risks of Obesity
For every increase of 2 BMI units, the relative
risk of

• Coronary Heart Disease ............ 14
• Stroke .......................................
  16

Source Dr. John Foreyt (Baylor College of
Medicine) American Obesity Association, 2005
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Diabetes

• A Latino child born today has a 50 chance of
  developing diabetes in his/her lifetime.

Source Joslin Diabetes Center
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Diabetes Risk Factors
Physical Inactivity
Obesity
Genetics
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Whats in a name?
Azúcar Diabetes
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Understanding Cultural Behaviors
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Terms of Endearment
Commonly believed children should
bechubby Common term of endearment for aspouse
is gordo or gordita
Source The Washington Post
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Safety

• Latino children are often kept indoors for safety
  reasons. This leads to sedentary habits learned
  early in life.

Source The Washington Post
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Latino Population
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Tips Tricks
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College Weight Gain Gradual

• Actual"Freshman 15" is more like 5 to 7 pound
  weight gain
• "Sophomore year sees an additional 2 or 3 pounds

Source Rena Wing, a psychologist and director of
the weight control center at Brown University
Medical School in Providence, R.I.
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College Weight Gain Gradual
Possible explanations include

• Drinking (alcohol contains calories)
• More socializing that involves eating
• High-fat foods in dorm cafeterias
• Less physical activity

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Choose tall narrow glass instead of short wide
glass
Tip 1
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Put snacks out of reach
Tip 2
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Buy smaller packages
Tip 3
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Choose skim or fat free milk
Tip 4
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Choose Whole Grains
Tip 5
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Frozen is as good as fresh
Tip 6
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Spice it Up!
Tip 7
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Try new classes at the Gym
Tip 8
Yoga, Kickboxing, etc.
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Eat Breakfast
Tip 9
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Stock up your room with healthy snacks
Tip 10
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Check Ingredient List
Tip 11
VS.
Farm
Factory
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Biggest ingredients must be listed at the
topShorter is betterIf you cant pronounce
it, leave it
Ingredient List (continued)
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Know your schedule plan your meals
Tip 12
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Sparkling water helps fight off soda cravings
Tip 13
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Weight yourself regularly
Tip 14
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Small changes add up
Tip 15
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Culturally Appropriate Resources
Using tools that resonate with the Latino
community
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Mission
The Latino Nutrition Coalition (LNC) is an
Oldways educational program inspiring Latinos to
improve and maintain their health through
traditional foods and active lifestyles. The
LNC creates practical, culturally-aware materials
in English and Spanish that help Latinos combine
the best of their healthy food traditions with
the realities of modern American life. Examples
of these materials include the Latin American
Diet Pyramid and the Camino Mágico Supermarket
Guide.
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Our Approach

• Solid foundation in nutrition science
• Culture history
• Pleasures of the table with great taste
• Common sense
• Real life solutions

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Traditional Latin American Diet Pyramid
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Traditional Latin American Diet Pyramid
Based on two distinct historical Periods
Aztec, Inca, Maya
Following arrival of Columbus (circa 1500) to
present time
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Staple Latin American Foods
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Camino Mágico

• Bilingual Supermarket Guide

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LNC Website

• www.latinonutrition.org

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3 Keys to Healthy Eating
Knowledge
Money
Time
3 out of 3 no problem 2 out of 3 you can
manage 0 out of 3 big problem!
Source Dr. Adam Drewnsowski, University of
Washsington - Seattle
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Nutritionist Services

• Oldways Nutritionist is available to assess
  menus, suggest changes, etc...
• Ask your school nurse about nutrition services
• Talk to the people in charge of your cafeteria

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Questions? Comments?