Nutrition and You Susan Yim

Topics Nutrition Nutrition Overweight/Obesity Overweight/Obesity Food Guide Pyramid Food Guide Pyramid Group Activity Group Activity

What is Nutrition? The process of the body using food to keep you alive. The process of the body using food to keep you alive.

Overweight & Obesity Energy intake and Energy output Imbalance Energy intake and Energy output Imbalance According to the American Obesity Association (2002), “Obesity [is] on the verge of surpassing smoking as #1 cause of preventable death. Obesity is the second leading cause of unnecessary deaths.” According to the American Obesity Association (2002), “Obesity [is] on the verge of surpassing smoking as #1 cause of preventable death. Obesity is the second leading cause of unnecessary deaths.” 65 % Americans 65 % Americans

Prevalence of Overweight & Obesity by Ethnicity in Hawaii Ranked Highest to lowest [%] Ranked Highest to lowest [%] – Hawaiian…………………………………………………………….69.3 – Other/unknown……………………………………………… – Caucasian………………………………… – Chinese………………………………………………………………46.6 – Filipino…………………………………… – Japanese…………………………………………………………  Hawaii Health Survey, 2003

Body Mass Index [BMI] BMI = ( Weight in Pounds ) x 703 (Height in inches) x (Height in inches) BMI (kg/m^2) BMI (kg/m^2) 1.Obesity-class I…………………………………… – Obesity-class II…………………………………………….35.0 – Extreme obesity-class III…………………………..>40 4.Overweight……………………………………… – Normal/Healthy………………………………………………18.5 – Underweight…………………………………………………….< Possible eating disorder……………………………….<16

Food Pyramid: Old vs. New

Using Hand Measurements Tip of the thumb (to first knuckle) = 1 tsp. Whole thumb = 1 Tbsp. Palm of your hand or the size of a deck of playing cards = 3 ounces. (This is the portion size of cooked meat [protein] most people need at a meal.) Tight fist = 1/2 cup Loose fist or open handful = 1 cup These guidelines hold true for most women's hands. Check the size of your hand's measurements with measuring cups, spoons, and a scale.

Quick Facts 3500 Kcal = 1 pound 3500 Kcal = 1 pound 1 can of soda = 150 Kcal 1 can of soda = 150 Kcal Sugar contents of soda = Orange Juice Sugar contents of soda = Orange Juice Water Recommendation 8 – 8oz./day Water Recommendation 8 – 8oz./day –2 32oz sports (water) bottle

Quick Tips Like Plate Lunch? Like Plate Lunch? –Brown Rice vs. White Rice –Tossed Salad w/dressing on side vs. Macaroni Salad Like Soda? Like Soda? –Regular vs. Diet –Diet vs. Iced Tea –Iced Tea vs. Water w/Lemon Like Chocolate Bars? Like Chocolate Bars? –Chocolate Bars vs. Protein Bars Like Snacks/Desserts? Like Snacks/Desserts? –Ice Cream vs. Frozen Yogurt Add fresh Fruits Add fresh Fruits

Group Activity

Breakfast Dunkin Donuts Dunkin Donuts –Chocolate Donut –Coffee with cream and sugar

Lunch Typical Fast Food Meal Typical Fast Food Meal –Large Cheese Burger –Large French Fries –Large Coke

Dinner Plate Lunch-Typical Meal from Zippy’s or BBQ Plate Lunch-Typical Meal from Zippy’s or BBQ –Chicken Katsu –White Rice –Macaroni Salad –Large Coke

Snacks/Dessert Potato Chips Potato Chips Strawberry Pie from Anna Miller’s Strawberry Pie from Anna Miller’s Cookies and Cream Ice Cream from Cold Stone Cookies and Cream Ice Cream from Cold Stone

Thank You Questions?

Director of Dietetics Program Anne C. Shovic, Ph.D., R.D. Anne C. Shovic, Ph.D., R.D. Ag Sciences III #314 I Telephone: