# Presentation: 399267

## Nutrition: A Foundation for Wellness

- Amy Lindholm, RD,CD

## Obesity Trends* Among U.S. AdultsBRFSS, 1987

- Obesity Trends* Among U.S. AdultsBRFSS, 1987

**(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)**

**No Data           <10%          10%–14%**

## Obesity Trends* Among U.S. AdultsBRFSS, 1990

- Obesity Trends* Among U.S. AdultsBRFSS, 1990

**(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)**

**No Data           <10%          10%–14%**

## Obesity Trends* Among U.S. AdultsBRFSS, 1993

- Obesity Trends* Among U.S. AdultsBRFSS, 1993

**(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)**

**No Data           <10%          10%–14%****	****    15%–19% **

## Obesity Trends* Among U.S. AdultsBRFSS, 1995

- Obesity Trends* Among U.S. AdultsBRFSS, 1995

**(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)**

**No Data           <10%          10%–14%****	****    15%–19% **

## Obesity Trends* Among U.S. AdultsBRFSS, 1998

- Obesity Trends* Among U.S. AdultsBRFSS, 1998

**(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)**

**No Data          <10%           10%–14%****	****    15%–19%          ** **≥20%**

## Obesity Trends* Among U.S. AdultsBRFSS, 2000

- Obesity Trends* Among U.S. AdultsBRFSS, 2000

**(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)**

**No Data          <10%           10%–14%****	****    15%–19%          ** **≥20%**

## Obesity Trends* Among U.S. AdultsBRFSS, 2001

**(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)**

**No Data          <10%           10%–14%****	****    15%–19%           20%–24%        **  **≥25%**

## Obesity Trends* Among U.S. AdultsBRFSS, 2002

**Obesity Trends* Among U.S. Adults****BRFSS, 2002**

**No Data          <10%           10%–14%****	****    15%–19%           20%–24%        **  **≥25%**

## Obesity Trends* Among U.S. AdultsBRFSS, 2003

- Obesity Trends* Among U.S. AdultsBRFSS, 2003

**(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)**

**No Data          <10%           10%–14%****	****    15%–19%           20%–24%        **  **≥25%**

## Obesity Trends* Among U.S. AdultsBRFSS, 2004

- Obesity Trends* Among U.S. AdultsBRFSS, 2004

**(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)**

**No Data          <10%           10%–14%****	****    15%–19%           20%–24%        **  **≥25%**

**Notes:**
We have never had an epidemic like this that we have been able to track so thoroughly and see. As I told you, this is conservative.
About 60 million adults, or 30 percent of the adult population, are now obese, which represents a doubling of the rate since 1980.

## Obesity Trends* Among U.S. AdultsBRFSS, 2005

- Obesity Trends* Among U.S. AdultsBRFSS, 2005

**(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)**

** ****No Data          <10%           10%–14%****	****    15%–19%           20%–24%          25%–29%           ≥30%**

**Notes:**
We have never had an epidemic like this that we have been able to track so thoroughly and see. As I told you, this is conservative.
About 60 million adults, or 30 percent of the adult population, are now obese, which represents a doubling of the rate since 1980.

## Why Does Overweight and Obesity Matter?

**It’s more than vanity**

## Benton and Franklin Counties Top 5 Causes of Death

- *Heart Disease
- *Cancer
- *Stroke
- Unintentional injury
- *Diabetes
- 	*Nutrition, Obesity and/or physical activity related

## Associations between excess weight and disease

** ****Stroke**

-  **Heart failure**
** ****Heart disease**
** ****High cholesterol**

** ****Sleep apnea**
** ****Exercise intolerance**
** ****Asthma**

** ****High blood pressure **
** ****Kidney problems**

** ****Digestive problems**
** ****Several cancers**

** ****Osteoarthritis**
** ****Joint problems**
** ****Flat feet**

** ****Insulin resistance**
** ****Diabetes Type 2**
** ****Polycystic ovary syndrome**

**X**

**X**

**X**

**X**

**X**

**X**

**X**

**X**

**X**

**X**

**X**

**X**

- Source: Adapted from Lancet 02, & CDC

** ****Depression **
** ****Poor self-esteem**
** ****Eating disorders**

**Notes:**
Research show us that adults who are overweight and obese are at increased risk for many serious conditions and chronic diseases that affect the lungs, kidneys, skeletal frame, blood, reproductive organs, digestion, heart and psychosocial elements. There is also a strong link to several types of cancers. All those conditions marked with a “X” are those disease processes that are being seen in overweight children.
Source: Created by Jason Flateboe & Nicole Campbell; adapted from Lancet 2002 & CDC website

## Overweight children have higher rates of:

- Source: Making It Happen! School Nutrition Success Stories _[http://www.fns.usda.gov/tn/Resources/makingithappen.html](http://www.fns.usda.gov/tn/Resources/makingithappen.html)__ _

**Overweight children have higher rates of:**
**Type 2 diabetes**
**High blood lipid levels**
**High blood pressure**
**Bone and joint problems**** **

**Overweight children are more likely to experience discrimination and low****self-esteem****.**

## Washington State Data

- 6 of 10 adults are overweight or obese
- 62% of adults in Benton and Franklin counties are obese (BRFFS 2004)

- Source: CDC BRFFS, 2002

**Notes:**
(CDC BRFSS, 2002)

## How Did This Happen?

***How Did This Happen?***

**Weight gain:**

**Notes:**
Weight gain happens when you consume more energy (calories from food and drinks) then you actually expend through daily activities and exercise.  
Our society has become more dependant upon the car for transportation, we watch more TV, and spend tons of time using other media including computers and video games.   At the same time, our portion sizes have gotten larger, and foods that are rich in calories have become easier to access and are cheaper (Lancet, 02)

## Chocolate chip cookie

**Guess the calorie difference!**

**220 calories!**

-  **55 calories**

**275 calories**

## 1 hour and 15 minutes

-  ***Based on 130-pound person**

**1 hour and 15 minutes**

## Cheeseburger

**590 calories**

**333 calories**

**257 calories!**

## Pepperoni Pizza

**500 calories**

**850 calories**

**Guess the calorie difference!**

**350 calories!**

## Soda

**Guess the calorie difference!**

-  **85 calories**

-  **250 calories**

**165 calories!**

## Popcorn

**5 cups**

**Guess the calorie difference!**

**270 calories**

**630 calories**

**360 calories!**

## The bad news ...

- The bad news** ****...**

**100 *****extra***** calories per day**

**10 pound ****weight gain per year**

## The GOOD news ...

- “The more
- you know,
- the more
- you can eat!”
*~ Carolyn O’Neil, co-author of **The Dish on Eating Healthy**and Being Fabulous!*

## 	MyPyramid gives more specific guidelines about the TYPES and AMOUNTS of foods to eat than previous Food Guide Pyramid.

- MyPyramid recommends
- total amounts rather than “servings”

## Nutrient-Rich Foods

- Brightly colored fruits and 100% fruit juices
- Vibrant-colored vegetables
- Whole, fortified and fiber-rich grain foods
- Fat-free and low-fat milk, cheese, and yogurt
- Lean meats, poultry, fish, eggs, beans, and nuts

## Nutrient Rich Foods

_**Several key nutrients:**_
- B vitamins
- Vitamin A, C, and E
- Calcium
- Magnesium
- Zinc
- Iron
- There are more than 40 different nutrients with functions for good health.

## Subclinical deficiency symptoms

- Irritability
- Mood and behavior changes
- Poor concentration
- Depression
- Anxiety
- Sleep disturbances
- Loss of appetite

## When it comes to fruits & veggies

** **“For optimum health, scientists say eat a rainbow of colors. Your plate should look like a box of Crayolas.”
**~ *****Janice M. Horowitz,******TIME, January 12, 2002***

## How does YOUR plate rate?

- Choose a variety
- of types and colors
- of fruits and vegetables.

## Nutrient Rich FoodsOmega 3 Fatty Acids

- Fish – canned or fresh salmon, mackeral, herring, tuna, trout, and canned sardines
- Walnuts and flaxseed and their oils, canola oil, tofu and other forms of soybean, whole grains
- Supplements – fish oil gel capsules, algae oil is most beneficial
- Fortified foods like eggs, mayonnaise, tortillas, pastas

## Trans-fats

- AKA “hydrogenated oil”
- Allows fat to stay solid at room temperature (margarine)
- Increases shelf life
- Not very heart healthy
- Added to food labels

## Saturated Fats

- “Bad Fats”
- Should make up less than 10% of our diet
- Food with the most saturated fat is cheddar cheese followed by red meats
- Included on labels

## Rethink your plate

## Reasons to move

- Increase energy levels
- Build muscle mass
- Improve sleep quality
- Reduce anxiety and stress
- Add years to your life
- Add life to your years

## Get Moving

- Active Living – parking farther away, walking to school, taking the stairs
- Sports, organized activity – soccer league, aerobics class
- Active entertainment – meeting friend for walk instead of lunch, going to park instead of to the movies

## 	Each day or most days, include at least:

- _[http://mypyramid.gov/pyramid/calories_used.html](http://mypyramid.gov/pyramid/calories_used.html)__ _

**60 minutes of activity**

**10 minutes or more at a time**

## Walking for 30 minutes*

**A rate of 3.5 mph****uses: ****140 calories**

- *approximate calories used

## Dancing for 30 minutes*

- 	Uses: 165 calories

- *approximate calories used

## Aerobics for 30 minutes*

- 	Uses: 240 calories

- *approximate calories used

## Nutrient Rich Exercise???

- Vitamin D is the sunshine vitamin
- Increased outdoor exercise can help improve intake of vitamin D
- Food sources – milk is fortified with Vitamin D, other dairy products are not

## What changes can you make?

- Plan more physical playtime
- Work on portion sizes
- Plan more _nutrient_ dense foods – not calorie dense
- Make your calories work for you