1. Your Personal Wellness Profile: A Nutrition Perspective
HealthyOHIO 2015

2. 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

3. 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)

4. 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:

5. Percent Body Fat: Women
Age
% BF Category y.
30 – 39 y. y.
50 – 59 y.
60 – 69 y.
70 – 79 y.
Very Lean
Good
Average
High
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.

6. Percent Body Fat: Men Age % BF Category 20 – 29 y. 30 – 39 y.
Very Lean
Good
Average
20.7 – 23.4
High
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.

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

8. Cholesterol: Total, “Good” HDL and “Bad” LDL
Category
Total Cholesterol
Desirable
<200 mg/dL
Borderline high
mg/dL
High
≥240 mg/dL
Category
LDL Cholesterol
Optimal
< 100 mg/dL
(< 70 mg/dL for people
with heart disease)
Near optimal
mg/dL
Borderline high
mg/dL
High
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

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

10. Blood Sugar (Fasting Glucose) & Hemoglobin A1C (HbA1C)
Measurement
Category
Fasting Glucose
HbA1C
Normal
<100 mg/dL
< 5.7%
Pre-Diabetes
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.

11. Nutrition Basics

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

13. Find Your Plate

14. “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

15. “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

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

17. 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

18. 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!

19. 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

20. 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!

21. 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

22. For more Information: American Heart Association: www.heart.org
Dietary Approaches to Stop Hypertension (DASH diet):
American Diabetes Association:
MyPlate & Supertracker:
Complete Health Improvement Program (CHIP):
Ornish Lifestyle Spectrum:

23. 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):