Your Personal Wellness Profile: A Nutrition Perspective HealthyOHIO 2015

Limiting Stress Eating Today’s Topics Your biometric screening values A Nutrition Perspective: Just the facts, please: Nutrition Facts MyPlate and Your Plate & Fibit® Sodium Savvy Sweet Smarts Nutrition tips to live by Heart Health Blood Sugar Healthy Weight Bone Health Cancer Prevention Fueling Fitness Limiting Stress Eating

Know Your Numbers (pages 4 & 13 of your Personal Wellness Profile) Body Mass Index (BMI): Calculation based on height and weight: wt.(kg) ÷ ht.(m2) Doesn’t account for gender, muscle mass, or frame size As BMI , health risks Waist Circumference (WC): Goal for Men: ≤40 inches, (ideal <37 inches) Goal for Women: ≤35 inches, (ideal <33 inches)

Body Measurements & Health Risk Weight Category BMI Underweight <18.5 Healthy Weight 18.5 – 24.9 Overweight 25.0 – 29.9 Obesity (class I) 30.0 – 34.9 Obesity (class II) 35.0 – 39.9 Obesity (class III) ≥40.0 Source: Archives of Internal Medicine. 1998; 158: 1855-67.

Percent Body Fat: Women Age % BF Category 20 - 29 y. 30 – 39 y. 40 - 49 y. 50 – 59 y. 60 – 69 y. 70 – 79 y. Very Lean 9.8 - 16.5 11.0 - 17.4 12.6 - 19.8 14.6 - 22.5 13.9 - 23.2 14.6 - 24.0 Good 16.6 - 19.4 17.5 - 20.8 19.9 - 23.8 22.6 - 27.0 23.3 - 27.9 24.1 - 28.6 Average 19.5 - 22.7 20.9 - 24.6 23.9 - 27.6 27.1 - 30.4 28.0 - 31.3 28.7 - 31.8 High 22.8 - 27.1 24.7 - 29.1 27.7 - 31.9 30.5 - 34.5 31.4 - 35.4 31.9 - 36.0 Obese >27.1 >29.1 >31.9 >34.5 >35.4 >36 Note: minimal recommend percent body fat is defined as 10-12% for women. Source: American College of Sports Medicine: Guidelines for Exercise Testing and Prescription, 8th Edition, 2010.

Percent Body Fat: Men Age % BF Category 20 – 29 y. 30 – 39 y. Very Lean 4.2 - 10.5 7.0 - 14.5 9.2 - 17.4 10.9 - 19.1 11.5 - 19.7 13.6 - 20.4 Good 10.6 - 14.8 14.6 - 18.2 17.5 - 20.6 19.2 - 22.1 19.8 - 22.6 20.5 - 23.1 Average 14.9 - 18.6 18.3 - 21.3 20.7 – 23.4 22.2 - 24.6 22.7 - 25.2 23.2 - 24.8 High 18.7 - 23.1 21.4 - 24.9 23.5 - 26.6 24.7 - 27.8 25.3 - 28.4 24.9 - 27.6 Obese >23.1 >24.9 >26.6 >27.8 >28.4 >27.6 Note: minimal recommend percent body fat is defined as 5% for men. Source: American College of Sports Medicine: Guidelines for Exercise Testing and Prescription, 8th Edition, 2010.

Blood Pressure & Hypertension (HTN) BP Category Systolic BP (mmHg) Diastolic BP Normal < 120 and < 80 Pre-hypertensive 120-139 or 80-89 Stage 1 HTN 140-159 or 90-99 Stage 2 HTN ≥ 160 or ≥ 100

Cholesterol: Total, “Good” HDL and “Bad” LDL Category Total Cholesterol Desirable <200 mg/dL Borderline high 200-239 mg/dL High ≥240 mg/dL Category LDL Cholesterol Optimal < 100 mg/dL (< 70 mg/dL for people with heart disease) Near optimal 100-129 mg/dL Borderline high 130-159 mg/dL High 160-189 mg/dL Very high 190 mg/dL Category HDL Cholesterol Low (at risk) < 40 mg/dL High (protective) ≥ 60 mg/dL HDL = high-density lipoprotein LDL = low-density lipoprotein Source: National Cholesterol Education Guidelines III, ATP III

Triglycerides Triglyceride Category Triglyceride Level Normal < 150 mg/dL Borderline high 150-199 mg/dL High 200-499 mg/dL Very high ≥ 500 mg/dL Source: National Cholesterol Education Guidelines III, ATP III

Blood Sugar (Fasting Glucose) & Hemoglobin A1C (HbA1C) Measurement Category Fasting Glucose HbA1C Normal <100 mg/dL < 5.7% Pre-Diabetes 100 - 125 mg/dL 5.7% - 6.4% Diabetes ≥126 mg/dL ≥6.5% Note: Impaired fasting glucose should be confirmed by testing on at least two separate occasions. Source: American Diabetes Association. www.diabetes.org

Nutrition Basics

Just the Facts, Please! Check ingredients for: partially hydrogenated oils Look out for “added sugars” Use the % Daily Value ≤5% = “low” ≥20% = “high”

Find Your Plate

“There’s an app. for that” Fitbit® & My Fitness Pal Estimate your calorie needs Set weight loss goals Get personalized recommendations Log your food & beverages Monitor your sleep

“What should my day look like?” Calories 1600 1800 2000 2200 2400 Fruit 1 ½ c 2 c Vegetables 2 ½ c 3 c Grains 5 oz. 6 oz. 7 oz. 8 oz. Protein Foods 5 ½ oz. 6 ½ oz. Dairy 3 c. Oils 4 tsp. 5 tsp. 6 tsp. SoFAS Limit (% of calories) 121 (8%) 161 (9%) 258 (13%) 266 (12%) 330 (14%) SoFAS = Solid Fats and Added Sugars

Perfect Proteins Beans Fish Dairy & Eggs Poultry Meats Nuts Seeds Grains Perfect Proteins

Sodium Savvy Recommended Dietary Allowance: 2,300 mg/day DASH recommendation: 1,500 mg/day The average American eats almost 3,600 mg sodium each day! ~80% of our sodium comes from processed foods

The average American consumes 22 tsp. of added sugars a day! Sweet Smarts How much added sugar should we aim for in a healthy diet? Women: ≤100 calories (6 tsp., or 25 g.) per day Men: ≤150 calories (9 tsp., or 38 g.) per day The average American consumes 22 tsp. of added sugars a day!

Tips for Cutting Down on Sugar Toss the table sugar: Cut back on the amount of sugar added to things you eat or drink regularly like cereal, pancakes, coffee or tea Better home baking: Cut back the sugar called for in recipes by 25% Swap out the soda: Buy sugar-free or low- calorie beverages. Water is your best choice! Add fruit: Try fresh or dried fruit in your oatmeal or cereal instead of adding sugar Replace it completely: Enhance foods with spices like ginger, allspice, cinnamon, nutmeg or vanilla Tips for Cutting Down on Sugar

Be Mindful & Eat When You’re Hungry What is Mindful Eating? Intuitive Eating vs. Dieting: Being aware of body’s signals Removing distractions Appreciating your food Eating slowly Savoring each bite Eating until comfortably full Dieting can be associated with: Food preoccupation Eating when not hungry Binge eating Intuitive, mindful eaters are more likely to have a healthy weight!

Thank you! "Change happens when you understand what you want to change so deeply that there is no reason to do anything but act in your own best interest.” -Geneen Roth

For more Information: American Heart Association: www.heart.org Dietary Approaches to Stop Hypertension (DASH diet): https://www.nhlbi.nih.gov/health/resources/heart/hbp-dash-index American Diabetes Association: www.diabetes.org MyPlate & Supertracker: www.choosemyplate.gov Complete Health Improvement Program (CHIP): www.chiphealth.com Ornish Lifestyle Spectrum: www.ornishspectrum.com

Appendix A: BP Guidelines Update, Special Populations Hypertensive Individuals Age ≥60 < 150 and < 90 Treatment goal Individuals Age <60 on who have Hypertension, Diabetes, and/or Chronic Kidney Disease < 140 Source: Journal of the American Medical Association. 2014;311(5):507-520.