Obesity Prevention “Weighing In” Calories and Exercise Do Count! Carolyn Washburn Utah State University Extension Washington County

American’s State 2 out of every 3 Americans (65%) are overweight or obese. 2 out of every 3 Americans (65%) are overweight or obese. 1 out of every 6 youth are overweight. 1 out of every 6 youth are overweight. 400,000 Americans will die this year from obesity related issues. 400,000 Americans will die this year from obesity related issues. Obesity costs America over $117 billion dollars in health care a year. Obesity costs America over $117 billion dollars in health care a year.

What is Obesity? Obesity is considered 30 pounds over weight. Today’s children weigh 10 lbs. more than the children did 10 years ago.

Obesity leads to: Diabetes Diabetes Cardiovascular disease Cardiovascular disease Cancer Cancer Arthritis Arthritis Pulmonary issues Pulmonary issues

What leads to Obesity? Most Americans exceed their daily calories without getting the needed nutrients. Portion size Portion size Added caloric beverages Added caloric beverages Low fiber foods Low fiber foods Decreased water consumption Decreased water consumption Decreased milk products Decreased milk products We are less active.

Why has this happened? Increased variety and availability of foods. Increased variety and availability of foods. Good taste of foods. Good taste of foods. Convenient foods. Convenient foods. Marketing to Americans. Marketing to Americans. Americans like a good deal-portions or ”buy one get one free”. Americans like a good deal-portions or ”buy one get one free”. Family supervision. Family supervision.

Utah’s State 40-44% reported eating fruits and vegetables 1-2 times a day % reported eating fruits and vegetables 1-2 times a day. 20% obesity rate (1 out of 7) for youth. 20% obesity rate (1 out of 7) for youth. Lowest rate of obesity in nation. Lowest rate of obesity in nation.

Factors Time is a constraint. Time is a constraint. Obesity and income do relate. Obesity and income do relate. Large consumption of sugars and fats. Large consumption of sugars and fats. Taste, Americans want food that tastes good! Taste, Americans want food that tastes good! Instant gratification. Instant gratification. Eating out, we consume 20% more food. Eating out, we consume 20% more food.

Added Sugars 35 % in Soft Drinks 35 % in Soft Drinks 13% in Cookies 13% in Cookies 16% in Candies 16% in Candies 10% in Cereals 10% in Cereals 9 % in Dairy products 9 % in Dairy products

Start Prevention Encourage families to eat together. Encourage families to eat together. Encourage 5 – 9 a day! Encourage 5 – 9 a day! Encourage more whole wheat foods. Encourage more whole wheat foods. Encourage reduced sugars, carbs and fats. Encourage reduced sugars, carbs and fats. Promote portion sizes. Promote portion sizes. Encourage dairy products. Encourage dairy products. Encourage increased exercise. Encourage increased exercise. Encourage Americans to be “on the move”! Encourage Americans to be “on the move”!

Know the Portion Size Help America to begin eating smaller portion sizes-know what a portion size actually is. Help America to begin eating smaller portion sizes-know what a portion size actually is. Use smaller plates. Use smaller plates. Leave “open space” on the plates. Leave “open space” on the plates. Never tell the person to “clean their plate”. Never tell the person to “clean their plate”. Eating out (1/2 of Families food is from out of the home) we consume 2 x as much. Eating out (1/2 of Families food is from out of the home) we consume 2 x as much.

The Portion Size

Encourage “5 - 9” A Day

Encourage Whole Grains

Benefits of Dairy to Weight Control

Research M.B. Zemel Study High Calcium intake related to weight loss High Calcium intake related to weight loss 3 or more a day dairy-Consuming of fewer calories 3 or more a day dairy-Consuming of fewer calories D. Teegarden Research Body fat and insulin resistance Body fat and insulin resistance Dairy products and reduced waist circumference Dairy products and reduced waist circumference P.K. Newby

Get on the Move Exercise Exercise Moderate exercisers will eat more. Moderate exercisers will eat more. High intensity exercisers will not eat more. High intensity exercisers will not eat more. Ancestors had a rate of 3:1, we are currently 7:1 (amount of intake to output) 30 minutes of exercise 30 minutes of exercise = calories = calories

Exercise Exercise 30 minutes of exercise daily. 30 minutes of exercise daily minutes to keep off lost weight minutes to keep off lost weight. Epidemic of Physical Inactivity and Poor Nutrition. Epidemic of Physical Inactivity and Poor Nutrition. **Only 25% of Americans meet the minimal exercise guidelines of 30 minutes a day.

What can we do? Take the stairs. Take the stairs. Park at back of parking lot. Park at back of parking lot. Walk the kids to school. Walk the kids to school. Get friends and family to walk exercise with you. Get friends and family to walk exercise with you. Stretch at work. Stretch at work. Use a pedometer. Use a pedometer.

Movin’ To The Beat Movin’ To The Beat

Let’s Warm Up Let’s Warm Up

Wave your arms Wiggle your behind Bend down and wiggle the behind

Climb the ladder Climb the ladder Swim in the water Swim in the water Row a Canoe Row a Canoe Swing the golf club Swing the golf club

Ride the horse (bend knees) Ride the horse (bend knees) Walk up the stairs Walk up the stairs Twist like a washing machine Twist like a washing machine Swing like a windmill Swing like a windmill

Move Move

Keep on Going!

It All Equals What is taken in, must equal the out put of energy. If not, added weight forms. What is taken in, must equal the out put of energy. If not, added weight forms. The scales are tipping! The scales are tipping!

Even small changes can become economically positive. Even small changes can become economically positive.

Bug spray won’t do it! Bug spray won’t do it! We can’t expect science We can’t expect science to solve this problem. to solve this problem.

Yes, There is an Obesity Epidemic! These factors are all affecting the problem: Snacking Education Breakfast Composition Income School Meals Soft Drinks Vending Machines Sugar Intake Portion Sizes Family Meals Fast Foods Feeding Status Working Moms Depression

What Can We Encourage? We must become the change agents! Target Youth-90 % of all children in schools. 4-H after school physical activity/nutrition clubs. 4-H after school physical activity/nutrition clubs. Parent education of problem. Parent education of problem. Advertising, Billboards for awareness, Advertising, Billboards for awareness, Signs (Take the stairs, you’re making your heart strong). Signs (Take the stairs, you’re making your heart strong). Lots of possibilities! Lots of possibilities! Teach families not to eat and watch TV. Teach families and youth competent eating skills.

Developing Healthy Life Skills Change behavior and attitude of youth in 5 days! Daily Project Skill Daily Project Skill Daily Life Skill Lesson Daily Life Skill Lesson Food experiences Food experiences Daily Exercise with skill activities Daily Exercise with skill activities

Epidemic of Physical Inactivity and Poor Nutrition

Wiggle it Out Wiggle it Out Washer Agitation Washer Agitation Spin Dry Spin Dry Limp all Over Limp all Over Hang it Out (stretch) Hang it Out (stretch)

Information: Information: National Obesity Prevention Conference National Obesity Prevention Conference Washington D.C Washington D.C Sponsored by USDA Agricultural Research Agricultural Research Center for Nutrition Center for Nutrition Cooperative Extension Cooperative Extension Economic Research Economic Research Food and Nutrition Services Food and Nutrition Services Food and Drug Administration Food and Drug Administration National Institute of Health National Institute of Health Center for Disease Control and Prevention Center for Disease Control and Prevention National Dairy Council National Dairy Council