Presentation Transcript
Diabetes Prevention: Diabetes Prevention GE Energy’s 4 Key Nutrition Messages
Month 2; Class 1
Deal Yourself a Winning Hand . . .: Deal Yourself a Winning Hand . . .
Five or more servings of fruits and vegetables each day: Five or more servings of fruits and vegetables each day
5 A Day for Better Health Eating Fruits and Vegetables Is an Easy Way to Prevent Many Diseases:
5 A Day for Better Health Eating Fruits and Vegetables Is an Easy Way to Prevent Many Diseases Prevent and reduce high blood pressure
Part of a plan to prevent diabetes
Reduce LDL “bad” cholesterol
Fundamental part of the Mediterranean diet
Recommended by the national cancer institute
The More Variety, the Better. Aim for Dark-green, Deep-yellow and Red Vegetables. : The More Variety, the Better. Aim for Dark-green, Deep-yellow and Red Vegetables. Spinach, kale, brussels sprouts, broccoli, asparagus, sweet potatoes, red peppers, squash, beets, carrots, tomatoes, cauliflower, onions, and garlic
Fruit….The Sweet Treat!: Fruit….The Sweet Treat! The more variety, the better! Aim for deep colored fruits.
Full of essential vitamins, minerals and fibers.
Beans Count : Beans Count High in fiber
Heart healthy
Slide8: Tips on Getting Your 5 A Day 1 medium sized piece of fruit
¾ cup (6 oz.) of 100% fruit or vegetable juice
½ cup of raw or cooked vegetable or fruit
1 cup of raw leafy vegetables (dark green varieties)
½ cup of cooked dry peas or beans
¼ cup of dried fruit
Portion Distortion Size Does Matter: Portion Distortion Size Does Matter
Before we look at what has happened to portion size….: Before we look at what has happened to portion size…. Let’s look at what has happened to the size of the average American.
Obesity Trends in the US 1985: Obesity Trends in the US 1985 Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.
Obesity Trends in the US 1986: Obesity Trends in the US 1986
Obesity Trends in the US 1987: Obesity Trends in the US 1987
Obesity Trends in the US 1988: Obesity Trends in the US 1988
Obesity Trends in the US 1989: Obesity Trends in the US 1989
Obesity Trends in the US 1990: Obesity Trends in the US 1990
Obesity Trends in the US 1991: Obesity Trends in the US 1991
Obesity Trends in the US 1992: Obesity Trends in the US 1992
Obesity Trends in the US 1993: Obesity Trends in the US 1993
Obesity Trends in the US 1994: Obesity Trends in the US 1994
Obesity Trends in the US 1995: Obesity Trends in the US 1995
Obesity Trends in the US 1996: Obesity Trends in the US 1996
Obesity Trends in the US 1997: Obesity Trends in the US 1997
Obesity Trends in the US 1998: Obesity Trends in the US 1998
Obesity Trends in the US 1999: Obesity Trends in the US 1999
Obesity Trends in the US 2000: Obesity Trends in the US 2000
Obesity Trends in the US 2001: Obesity Trends in the US 2001
Obesity Trends in the US 2002: (*BMI 30, or ~ 30 lbs overweight for 5’4” person) Obesity Trends in the US 2002
Twenty Years of Change: Twenty Years of Change A bagel 20 years ago was 3 inches in diameter and had 140 calories. How many calories do you think are in today's bagel?
Answer: 350 calorie
Twenty Years of Change: Twenty Years of Change A portion of spaghetti and meatballs 20 years ago had 500 calories. How many calories do you think are in today's portion of spaghetti and meatballs?
Answer: 1,025 calories
Twenty Years of Change: Twenty Years of Change A cheeseburger 20 years ago had 333 calories. How many calories do you think are in today's cheeseburger?
Answer: 590 calories
Growing Portions: Growing Portions A 6.5-ounce portion of soda had 85 calories. How many calories do you think are in today's portion?
Answer: 250 calories
Twenty Years of Change: Twenty Years of Change The 2.4 ounce serving of fries served 20 years ago had 210 calories. How many calories do you think are in today's portion?
Answer: 610 calories
Twenty Years of Change: Twenty Years of Change A turkey sandwich 20 years ago had 320 calories. How many calories do you think are in today's portion?
Answer: 820 calories
Portion Distortion: Portion Distortion The USDA recommended serving size for a muffin is 1 ½ ounces which is 115 calories. How many calories are in a muffin typically served today?
Answer: 710 calories (6.5 ounces)
Portion Distortion: Portion Distortion The USDA serving size for meat is 2.5 ounces which is 190 calories. How many calories in the average portion served in restaurants?
Answer: 615 calories (8.1 ounces)
Would You Like to “Super Size” That?: Would You Like to “Super Size” That? A cheeseburger, order of fries and soda has 690 calories. Make it a “double quarter pounder” with cheese and super size your meal. How many calories in this “bargain”?
Answer: 1780 calories
I’ll Just Have a Little Snack: I’ll Just Have a Little Snack How many calories are there in a classic Cinnabon brand cinnamon roll?
Answer: 730 calories
(A Pecanbon has 1100 calories!) .
Learn the Fat Facts Not All Fats Are Created Equal: Learn the Fat Facts Not All Fats Are Created Equal
Slide41: Poly Sat Trans Mono Omega 3: Fatty fish 2 times a week
Omega 6: controversial, watch the science develop, minimal amount Count grams of Saturated fat.
<10 if you have heart disease;
<20 g for others Make this the main fat in you diet. Use olive oil, canola & peanut oil for cooking. Check food labels for hydrogenated oils and keep to a minimum.
Avoid Fast Foods
Combine Good Nutrition with an Active Lifestyle: Combine Good Nutrition with an Active Lifestyle