healthy living, healthy you · – walking fast • 3 miles per hour or faster – water aerobics...
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HEALTHY LIVING, HEALTHY YOU
Nutrient-Rich Living for Disease Prevention
MHP Dietitians
BLOOD GLUCOSE
• DIABETES PREVENTION: LOW FAT DIET, WEIGHT LOSS OF 5-10%, EXERCISE OF 150 MINUTES PER WEEK
FASTING RANDOM
NORMAL < 100 < 140
PRE-DIABETES
100-125 140-199
DIABETES > 126 > 200
BLOOD PRESSURE
2017 ACC/AHA Guidelines
• TREATMENT: DASH DIET, INCREASED FRUITS, VEGETABLES, DAIRY, WHOLE GRAINS, LEAN MEATS, BEANS, SEEDS, NUTS
SYSTOLIC DIASTOLIC
NORMAL < 120 < 80
ELEVATED 120-129 < 80
HYPERTENSION > 130 AND/OR > 80
LIPIDS
• TLC DIET: LOWER TOTAL FAT, SATURATED FAT, TRANS FAT, MORE FIBER, MANAGE WEIGHT, INCREASE PHYSICAL ACTIVITY
NORMAL BORDERLINE HIGH
CHOLESTEROL < 200 200-239 >240
LDL (BAD) < 130 (< 100 BEST) 130-159 >160
HDL (GOOD) > 60 IS GOOD < 40 IS NOT GOOD HIGHER=BETTER
TRIGLYCERIDES < 150 150-199 > 200
WEIGHT
• BALANCE CALORIES, INCREASE FRUITS, VEGETABLES, WHOLE GRAINS, LIMIT SOLID FATS, ADDED SUGARS, INCREASE PHYSICAL ACTIVITY
HEALTHY OVERWEIGHT OBESE
BMI 18.5-24.9 25-29.9 >30
Diet and Activity Affect Risk of Certain Cancers
• For most Americans who do not use tobacco, the most important cancer risk factors that can be changed are weight, diet and physical activity.
• 1/3 of all cancer deaths in the US are linked to being overweight / obese
• 2/3 Americans are overweight / obese
Body Weight & Cancer Risk
• Being overweight / obese is clearly linked with an increased risk of several types of cancers:– Breast – Colon & rectum– Endometrium– Esophagus– Kidney– Pancreas
• People should strive to maintain a healthy weight to help lower their cancer risk!
Dietary Guidelines2015-2020
• Follow a healthy eating pattern across the lifespan
• Focus on variety, nutrient density, and amount
• Limit calories from added sugars and saturated fats and reduce sodium
• Shift to healthier food and beverage choices
• Support healthy eating patterns for all
COMMON THEME
• EAT HEALTHY—NUTRIENT-RICH FOODS• FRUITS, VEGETABLES, WHOLE GRAINS• LOW FAT DAIRY, LEAN MEATS, CHICKEN, FISH• BEANS, NUTS, SEEDS• COLORFUL FOODS• EXERCISE MORE-BE PHYSICALLY ACTIVE YOUR
WAY
Foundations of a Healthy DietMyPlate
• Based on 2010 Dietary Guidelines
• Illustrates 5 food groups using a familiar place setting
• Designed to remind Americans to eat healthfully
GRAIN GROUPMake half your grains
whole grains• Whole grain breads• Unsweetened cereals• Oatmeal• Whole or multi-grain pasta• Brown or wild rice• Popcorn• Whole wheat tortillas,
waffles
VEGETABLE GROUPMake half your plate fruits
and vegetables
• Enjoy cooked or raw• Fresh• Frozen• Canned• Juice
FRUIT GROUPMake half your plate fruits
and vegetables
• Choose whole fruits– Fresh– Frozen– Dried– Canned in 100% juice
PROTEIN FOODS GROUPChoose lean meats, poultry,
seafood, beans, and nuts
• Lean meat, poultry, seafood• Nuts, seeds, peanut butter• Beans, peas• Eggs• Soy products
DAIRY GROUPChoose fat-free or low-fat
milk
• Choose fat-free or low-fat milk or soy milk
• Yogurt• Cheese
OILS AND SOLID FATS• Oils are fats that are liquid
at room temperature• Oils are NOT a food group,
but they provide essential nutrients
• A number of foods are naturally high in oils, like: – nuts– olives– some fish– avocados
Common oils are: • canola oil• corn oil• cottonseed oil• olive oil• safflower oil• soybean oil• sunflower oil
OILS AND SOLID FATS• Most oils are high in
monounsaturated or polyunsaturated fats, and low in saturated fats
• Solid fats are fats that are solid at room temperature
• Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation
Common solid fats are: • butter• milk fat• beef fat (tallow, suet)• chicken fat• pork fat (lard)• stick margarine• shortening• partially hydrogenated oil
OILS AND SOLID FATS• Solid fats = saturated
fats, trans fats• Raise “bad”—LDL• Raise “bad”—LDL AND
lower “good”—HDL • Both can lead to heart
disease
• Liquid fats = unsaturated fats
• Can lower “bad”—LDL• Omega 3,6 Fatty
Acids—fatty fish, nuts, some oils
• Help prevent heart attacks, strokes
LIVE WELL WITH BREAKFAST
• Whole-grain cereal topped with fruit• Make oatmeal with milk, add dried fruit• Whip up omelet with chopped fresh veggies• Add 100% juice to get a fruit serving• Breakfast burrito with eggs, low fat cheese,
veggies and whole-wheat tortilla• Top a whole-wheat waffle with peanut butter
and add yogurt for dairy
LIVE WELL WITH LUNCH
• Lower sodium soups made with milk, add more veggies and a few whole-wheat crackers
• Lean roast beef sandwich on whole-grain bread or pita, loaded with veggies and a side of fruit
• Top salad with tuna or beans, load up the veggies and use a vinegar/oil type dressing
• Good old fashioned PBJ on whole-wheat bread
LIVE WELL WITH SUPPER
• Use lean ground beef (90%) in tacos, spaghetti sauce, chili
• Try whole-wheat or whole-grain pasta • Top a baked potato with cottage cheese, add
colorful salad• Shred carrots or zucchini into meatloaf,
casseroles to add nutrients and fiber• Use beans as a side dish
LIVE WELL ON THE GO
Fast Snacks• Whole-grain cereal mixed in
yogurt• Low fat cottage cheese
topped with fruit• Whole-wheat pita triangles
with hummus• Trail mix with bite-sized
shredded wheat squares, dried fruit, peanuts
Vending and Desk Drawer• Yogurt or yogurt drinks• Beef jerky• Whole-grain cereal bars and
granola bars• Packets of nuts• Instant oatmeal packets• Dried fruit• Light microwave popcorn• Peanut butter and crackers
LIVE WELL ON THE GO
Fast Food• Smaller is always better—
think kid’s meal• Small thin crust pizzas• Baked potatoes topped with
chili or vegetables• Fruit, juice or milk• Yogurt parfaits• Salads—watch the dressing
Sit-down Restaurants• Broth-based soups• Salads with vinegar/oil type
dressings• Lean beef, pork, skinless
chicken, fish• Baked, broiled vs. fried• Load up on veggies for sides• Fruit or sorbet for dessert• Beware the bread and chip
basket
LIVE WELL—FUN FOODS
• All foods can fit—just budget for them
• Nutrient-rich foods first• Simple calorie swaps
– Low-calorie dressing on the side
– Light versions of sour cream, cream cheese
– Exchange sweetened drink for a no-calorie version
• Be wise about portion size– Share a portion with a
friend or take home– Eat one less slice of pizza– Share a dessert or order
a single scoop of ice cream
– Use on pat of butter or margarine instead of two
NUTRITION FACTS LABEL• Serving Size
– All nutrition numbers are based on this portion
• Servings per Container– Check carefully
• Percent Daily Values– % of each nutrient one
serving provides in a 2,000 calorie diet
• Helpful targets– 5% or less for total fat,
saturated fat, cholesterol and sodium
– 20% or higher for fiber, vitamins, calcium
HELPFUL RESOURCES
• www.choosemyplate.gov• www.eatright.org
general nutrition information
• www.diabetes.orgpre-diabetes and diabetes information
• www.cancer.org
• www.dashdiet.orginformation to help lower blood pressure
• www.nhlbi.nih.gov/files/docs/public/heart/chol_tlc.pdfinformation on lowering cholesterol
HELPFUL RESOURCES
• Major Hospital offers outpatient nutrition therapy, diabetes education– Both require a physician’s referral and may be covered
by insurance• Lifesteps Weight Management classes held 2
times per year—16 week classes• Diabetes Prevention Program—free year long
program for those with pre-diabetes or at risk• Contact 421-5634 for diabetes education and
398-5315 or 421-1814 for nutrition therapy, Lifesteps and Diabetes Prevention
The “E” Word
Let’s Talk Exercise
Why Exercise?
• Control your weight– Best way to maintain weight loss over time– Exercise more if you want to eat more food
• Heart Disease– Lower your risk for heart attack and stroke– Lower blood pressure– Raise “good” HDL cholesterol, lower total
cholesterol
Why Exercise?
• Diabetes and Metabolic Syndrome– Lower risk with 120-150 minutes of exercise per
week– Already have Type 2 diabetes? Improve control
with regular exercise• Cancer
– Exercise reduces risk of colon and breast cancer– May help reduce risk of endometrial, lung cancer– Improve quality of life if you are a cancer survivor
Why Exercise?
• Bones and Muscles– Can slow loss of bone density that comes with age– Lower risk of hip fracture with 120-300 minutes
per week– Improve joint health-use it or lose it– Increase or maintain muscle mass that can be lost
with age
Why Exercise?
• Mental Health– Keep thinking, learning skills sharp– Improve sleep, reduce depression
• Daily activities/fall prevention– Include balance and muscle-strengthening activity
daily• Live Longer
– 40% lower risk of dying if you are active for 7 hours per week
– Just 150 minutes a week helps
How Much?
• Adults need at least:• 150 minutes of moderate-intensity aerobic
activity every week and muscle-strengthening activities on 2 or more days a week OR
• 75 minutes of vigorous-intensity aerobic activity every week and muscle-strengthening activities on 2 or more days a week OR
• An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week
How Much?
• For Even Greater Health Benefits increase activity to:
• 300 minutes each week of moderate-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week OR
• 150 minutes each week of vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week OR
• An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week
Caution!!
• 10 minutes at a time is fine• 1 minute of vigorous-intensity activity is about
the same as 2 minutes of moderate-intensity• Start slowly-work on increasing time or intensity• Brisk walking is safe for most people• Always check with your doctor, especially if you
have chronic health conditions• Anything is better than sitting
Aerobic Activity
• Cardio-gets you breathing harder, heart rate up
• Light daily activities don’t count• Activities count as long as you are doing them
at a moderate or vigorous intensity for at least 10 minutes
• Build up over time from moderate to vigorous
Aerobic Activity
• Moderate-intensity– Walking fast
• 3 miles per hour or faster
– Water aerobics– Riding bike on ground
level• Slower than 10 mph
– Pushing lawn mower– Ballroom dancing– General gardening
• Vigorous-intensity– Jogging or running– Swimming laps– Riding bike fast or on hill
• 10 mph or faster
– Playing basketball– Race walking– Singles tennis– Jumping rope– Aerobic dancing
Muscle-Strengthening• Goal 2 days per week• Work all major muscle
groups– Front of the body– Back of the body
• Can be done on same or different day as aerobic activity
• Minimum 1 set of 8-12 reps
• Go to point where it’s hard to do one more
Types:• Lifting weights• Working with resistance
bands• Body weight training
– Push ups, sit ups• Heavy gardening
– Digging, shoveling• Yoga• Many videos combine
both strength training with aerobic training
Bottom Line, literally
• Any activity counts• Just get moving• Don’t compare yourself to anyone else—work
at your level• The new diet pill: get up off your duff and
work every day• But don’t out-eat your physical activity• It will be hard, but it will be worth it