Nutrition 101

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Nutrition 101
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Why Are We Here?

• Obesity is the 1 health problem facing our
  children today
• Nearly 1 in 3 children adolescents are
  overweight or at risk of being overweight
• Rates are higher among African Americans
  Latinos
• Overweight obesity rates among children
• Downey 40.1
• Norwalk/La Mirada 46.5
• Bellflower 42.7
• If current trends continue, our children may be
  the 1st generation to have a shorter life span
  than their parents!

Data source Overweight and Obesity Among
Children by California Cities, 2010.
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Obesity Related Problems

• Cardiovascular Disease
• Hypertension
• Insulin Resistance
• Type 2 Diabetes
• Certain types of Cancers
• Sleep apnea
• Premature death
• Depression

• Respiratory Difficulties
• Skin Problems
• Stroke
• Chronic Musculo-skeletal problems
• Gallbladder disease
• Osteoarthritis
• Increased surgical risk

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(No Transcript)
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Whats New?
MyPyramid
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Three Key Messages

• Balancing Calories
• Foods to increase
• Foods to reduce

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Message 1 Balancing Calories

• ENJOY Your Food, but Eat Less
• Avoid Oversized Portions (Food and Drinks)

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Cheeseburger
Today
20 Years Ago
333 calories
How many calories are in todays cheeseburger?
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Cheeseburger
Today
20 Years Ago
590 calories 27 gm fat
333 calories 12 gm fat
Calorie Difference 257 calories
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Maintaining a Healthy Weight is a Balancing
Act Calories In Calories Out
How long will you have to lift weights in order
to burn the extra 257 calories?
Based on 130-pound person
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Calories In Calories Out
If you lift weights for 1 hour and 30
minutes,you will burn approximately 257
calories.
Based on 130-pound person
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French Fries
20 Years Ago
Today
210 Calories 2.4 ounces
How many calories are in todays portion of fries?
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French Fries
20 Years Ago
Today
610 Calories 6.9 ounces
210 Calories 2.4 ounces
Calorie Difference 400 Calories
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Maintaining a Healthy Weight is a Balancing
Act Calories In Calories Out
How long will you have to walk leisurely in order
to burn those extra 400 calories?
Based on 160-pound person
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Calories In Calories Out
If you walk leisurely for 1 hour and 10 minutes
you will burn approximately 400 calories.
Based on 160-pound person
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Enjoy But Eat Less!
100 extra calories per day
10 extra pounds per year!
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Message 2 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.

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Vegetable Group
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Fruit Group
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Grains Group
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Protein Group

• Some Suggestions
• Fish twice per week
• Tofu or beans as the main dish
• Nuts and seeds as snacks

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Plant vs. Animal Protein

• Plant
• Fiber
• No Cholesterol
• Lower in saturated fat

• Animal
• No fiber
• Contains cholesterol
• Higher in saturated fat

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Dairy Group

• Skim the fat
• Limit sweet dairy foods
• Flavored milk, fruit yogurts, puddings, ice cream
• Lactose free options
• Soy milk, leafy green vegetables
• What about cream cheese, sour cream and butter?

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Message 3 Foods to Reduce

• Compare sodium, sugar, and fat in foods like
  soup, bread, and frozen meals and choose the
  foods with lower numbers.
• Drink water instead of sugary drinks.

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Foods to Reduce Salt
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Name that Food!
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Foods to Reduce Sugar

• The 1 source of added sugar in the American
  diet is sugary drinks

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Health Consequences

• Strong evidence shows that children and
  adolescents who consume more sugary drinks have
  higher body weight compared to those who
• drink less.5

5. U.S. Department of Agriculture and U.S.
Department of Health and Human Services. Dietary
Guidelines for Americans, 2010. Washington, DC
U.S. Government Printing Office December 2010.
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Sugary Drinks Overview

• Each year, the average California adolescent
  consumes the equivalent of 39 pounds of sugar
  from sugary drinks.5

5. Babey SH, Jones M, Yu H, Goldstein H. Bubbling
over Soda consumption and its link to obesity in
California. Los Angeles, CA UCLA Center for
Public Health Advocacy 2009.
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Sugary Drinks Overview

• Adults who drink one or more sugary drinks a day
  are 27 more likely to be overweight than adults
  who do not drink sugary drinks.5

5. U.S. Department of Agriculture and U.S.
Department of Health and Human Services. Dietary
Guidelines for Americans, 2010. Washington, DC
U.S. Government Printing Office December 2010.
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Sugary Drinks Overview

• In California
• 62 of adolescents
• 41 of children
• 24 of adults
• Drink one or more sodas per day.6

6. Babey SH, Jones M, Yu H, Goldstein H. Bubbling
over Soda consumption and its link to obesity in
California. Los Angeles, CA UCLA Center for
Public Health Advocacy 2009.
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Super Size
And sometimes even
40 years ago
Now
76 calories 6.5 ounces
233 calories 20 ounces
466 calories 40 ounces
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What are sugary drinks?
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REAL FRUIT BEATS FRUIT JUICE

• 1 medium-sized apple
• 60 calories
• 3 grams of fiber
• Helps you feel full

• 1 cup (8 oz.) of apple juice
• 110 calories
• No fiber
• Doesnt fill you up

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Reading the Nutrition Label

• How many teaspoons of sugar do you
• think is in a typical 20 ounce
• bottle of soda?

Answer 17 teaspoons of sugar or more.
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Reading a Nutrition Facts Label

• How many servings per container are in the
  bottle?
• Answer One serving.
• How much sugar is listed?
• Answer 69 grams of sugar.
• How many teaspoons is that?

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Calculating Teaspoons

• Grams of sugar 4 teaspoons of sugar
• 69 grams of sugar 4
• 17 teaspoons of sugar
• Note that this is per serving.
• Teaspoons of sugar per serving
• x Servings in container
• Teaspoons of sugar in container

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The Many Names of Sugar

• Sucrose
• Fructose
• Dextrose
• Maltose
• High Fructose Corn Syrup

• Syrup
• Molasses
• Honey
• Sugar
• Organic Cane Sugar
• Brown Sugar
• Agave Syrup

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Rethink Your Drink Campaign

• Key Messages
• Drink water instead of sugary drinks
• Make the switch to fat-free or low-fat (1) milk.
• Select 100 fruit juice, in limited amounts
  (children 4-6 oz./day, adults up to 8 oz./day).

The 2010 Dietary Guidelines for Americans
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What can I drink instead of a sugary drink?

• Try these
• Water Plain or flavored with added fruit,
  vegetables and herbs
• Unsweetened seltzer water or unflavored sparkling
  water
• Unsweetened tea (iced or hot)
• Unsweetened coffee (iced or hot)
• Fat-free or low-fat (1) unflavored milk

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• Questions?