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Important: If you plan to use these slides to present to others This power point presentation is designed to be used with school and community audiences,

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Presentation on theme: "Important: If you plan to use these slides to present to others This power point presentation is designed to be used with school and community audiences,"— Presentation transcript:

1 Important: If you plan to use these slides to present to others This power point presentation is designed to be used with school and community audiences, e.g., faith communities, civic organizations, AAUW, Habitat for Humanity, Food Pantries, as we collaborate with others to help our family and community members eat healthy food patterns—and reduce the high overweight and obesity rates in our country. At the same time, we also want our community members to support the FCS education programs which can also help address this issue. Use/adapt these slides for your own presentations, i.e., add your name, position, etc. on title slide and share your connection to FCS, i.e., FCS teacher, teacher educator, member of AAFCS, etc. Verbally give credit to Alice Henneman, MS, RD, University of Nebraska-Lincoln Extension for developing the slides based on the Dietary Guidelines for Americans, 2010, that have been peer reviewed in Essentially, she is your co-presenter. Use these slides to introduce yourself and FCS education and ways FCS can help with the obesity issue in your community and state and distribute the Empowering FCS Education Brief.

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3 Slides adapted from Alice Henneman, MS, RD UNL Extension ~ Lancaster County food.unl.edu/web/fnh/educational-resources This is a peer reviewed publication February, 2012 Adapted and updated from an earlier “Spending Your Calorie Salary” by Alice Henneman and Bev Benes ” Speaker Name Employer Contact Information

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5 Features and Benefits of Family and Consumer Sciences (FCS)

6  Nutrition and Wellness Nutrition and Wellness  Food Preparation and Safety Food Preparation and Safety  Consumer and Family Resources, including Financial Literacy Consumer and Family Resources, including Financial Literacy  Parenting Parenting  Reasoning for Action Reasoning for Action  Career, Community and Family Connections Career, Community and Family Connections  Family Family  Human Development Human Development  Interpersonal Relationships Interpersonal Relationships *National Standards for FCS Family and Consumer Sciences (FCS) Areas of Study*

7 “Basic measure of the amount of rationalization offered by the average individual prior to taking a second helping of a particular food.” ~Author unknown What is a Calorie?

8 Spending Your “Calorie Salary” Think of MyPlate as a “calorie salary” guide that helps you get the most health and enjoyment from what you eat

9 Spending Your “Calorie Salary” Plan calories the same as major expenses — such as a car, house, or vacation

10 Or, You May Have Trouble Ahead!

11 Spending Your “Calorie Salary”

12 4 Budgeting $ teps 1.Stay within your calorie budget 2.Choose the most value for your calorie salary 3.Consider the “true cost” of poor nutrition 4.Plan a budget for YOU

13 4 Budgeting $ teps 1.Stay within your calorie budget 2.Choose the most value for calorie salary 3.Consider the “true cost” of poor nutrition 4.Plan a budget for YOU

14 Build Your Foundation First! After you have a “foundation” built around MyPlate, if you have calories to spare in your calorie budget, then you can spend some on extras.

15 Example of 100 Calories 2 tablespoons of sugar, jelly, jam, or syrup

16 Beware the Cost of Extra Calories

17 “It would be far easier to lose weight permanently if replacement parts weren’t so handy in the refrigerator.” ~Hugh Allen

18 Example of 100 calories 1 tablespoon butter or margarine

19 Example of 100 calories 10 Large jelly beans

20 Example of 100 calories ⅓ large (4-inch diameter) doughnut

21 Example of 100 calories ⅔ can of a regular soft drink

22 The Latte Factor. ® David Bach, author of The Automatic Millionaire, popularized the term Latte Factor ® to demonstrate the power of saving a few dollars daily by forgoing unnecessary purchases.

23 Over several years, you can save thousands of dollars! When you save by forgoing unnecessary food, you also save calories! The Latte Factor ®

24 Balance food calories with physical activity level

25 Recommended Minimum Levels of Physical Activity Weekly: Adults 2 hours and 30 minutes of moderate-intensive activity weekly (i.e. 30 minutes, 5 times/week) 1 hour and 15 minutes of vigorous-intensity activity weekly (i.e. 15 minutes, 5 times/week)

26 Recommended Minimum Levels of Physical Activity: 6-17 years 60 minutes daily of moderate and vigorous activity

27 Recommended Minimum Levels of Physical Activity: 2-5 years No specific recommendation other than to play actively several times each day

28 27 Moderate aerobic activity moderately increases heart rate and breathing

29 28 Vigorous aerobic activity greatly increases heart rate and breathing

30 Get active for 10 minutes 3 Times a day Short on Time?

31 “Whenever I feel the need to exercise, I lie down until it goes away.” ~ Robert Maynard Hutchins NOT a Solution!

32 31 Raise your hand for each activity that fits your lifestyle …11 ways to get physically active without going to the gym

33 Ways to Increase Physical Activity Walk up and down the soccer or softball field sidelines while watching the kids play. Ways to Increase Physical Activity

34 Replace a coffee break with a brisk walk.

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36 Ways to Increase Physical Activity Use a restroom furthest away from your office.

37 Ways to Increase Physical Activity Take a brisk walk around the mall BEFORE you shop.

38 Ways to increase physical activity Use the stairs as much as possible … even if you don’t need anything upstairs or downstairs! Ways to Increase Physical Activity

39 “A man’s health can be judged by which he takes two at a time — pills or stairs.” ~Joan Welsh

40 Stand while you’re talking on the phone. 39 Ways to Increase Physical Activity

41 Ways to increase physical activity Walk while waiting for your plane. Ways to Increase Physical Activity

42 Ways to increase physical activity Get off the bus or out of your car a distance from your destination and walk the rest of the way. Ways to Increase Physical Activity

43 Ways to increase physical activity Use your exercise bicycle or treadmill while watching TV. Ways to Increase Physical Activity

44 Ways to increase physical activity Speed up as you clean your house ! Ways to Increase Physical Activity

45 Choose shoes which promote walking. (at least some of the time!)

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47 Most Important — Have Fun While Being Active!

48 And … Don’t go to Extremes Unless You Know What You’re Doing!!! 47

49 4 Budgeting $ teps 1.Stay within your calorie budget 2.Choose the most value for calorie salary 3.Consider the “true cost” of poor nutrition 4.Plan a budget for YOU

50 Get the most for your “calorie salary” by eating more “nutrient-dense” foods

51 “Dietary Guidelines, 2010 at a Glance “PowerPoint, USDA CNPP They provide vitamins, minerals, and other beneficial substances while being relatively low in calories, and without solid fats (in or added to the food) and without added sugars, refined starches, or sodium Choose Nutrient Dense Foods

52 Nutrient-dense foods retain naturally occurring components, such as dietary fiber

53 Nutrient Dense Foods All vegetables, fruits, whole grains, seafood, eggs, beans and peas, unsalted nuts and seeds, fat-free and low- fat dairy, and lean meats and poultry are nutrient-dense when prepared without solid fats or sugars

54 Nutrient-Dense vs. Not Nutrient-Dense

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57 Whole2%1%Fat-free 165 calories 125 calories 100 calories 85 calories Calories saved Switching to Fat-Free or Low-Fat (1%) Milk Makes a Difference!

58 At least half your grains should be whole grains

59 Whole grains contain the entire grain seed or “kernel”

60 A.INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran B. INGREDIENTS: whole wheat flour, water, brown sugar Can you guess: Which bread is highest in WHOLE grains?

61 A.INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran B.B. INGREDIENTS: whole wheat flour, water, brown sugar Can you guess: Which bread is highest in WHOLE grains?

62 Overall Dietary Pattern is Important Photo courtesy of USDA.gov on Flickr

63 Example: Importance of total diet Fruit and vegetable consumption lowers blood pressure … Adding low-fat, high-calcium foods to a diet high in fruits and vegetables further lowers blood pressure, and … Even greater reductions occur when sodium intake is restricted The “Dietary Approaches to Stop Hypertension” (DASH Eating Plan) clinical study showed … U.S. Dept. of Health & Human Services National Heart Lung Blood Institute

64 “For optimum health, scientists say eat a rainbow of colors. Your plate should look like a box of Crayolas.” ~ Janice M. Horowitz, TIME, January 12, 2002

65 Pick a variety of vegetables from each vegetable subgroup

66 No Single “SUPER” Food Many interactions occur among food constituents (such as fiber, nutrients, and phytochemicals) that affect disease risk.

67 Supplements vs. Food Foods may contain additional substances and provide benefits not available from fortified foods, nutrient supplements and vitamin and mineral pills

68 If science could create a pill that gave us all the vitamins and minerals we need, the only problem would be …

69 Swallowing it!

70 4 Budgeting $ teps 1.Stay within your calorie budget 2.Choose the most value for calorie salary 3.Consider the “true cost” of poor nutrition 4.Plan a budget for YOU

71 Foods that do little to meet nutrient needs — even if they’re within our calorie salary — can put our HEALTH and MONEY at risk

72 If You Cared for Your Car Like You do Your Body, Would it Look Like This?

73 Plus … You Can Replace a Car with a New Model … Unlike Your Body!

74 “Today in the United States, chronic diseases account for 70% of deaths, limit the activities of tens of millions more Americans, and cost our economy billions each year. In the United States, they account for 75% of our health care spending.” U.S. Secretary Kathleen Sebelius, Department of Health and Human Services, May 16, / /

75 “We also know that the burden of chronic disease is growing in large part because of our lifestyles — the choices we make about where we live, what we eat, and how we exercise.” ~ U.S. Secretary Kathleen Sebelius, Department of Health and Human Services, May 16, growing-health-problem-for-countries-everywhere/ growing-health-problem-for-countries-everywhere/

76 “Healthy eating is associated with reduced risk for many diseases, including several of the leading causes of death: heart disease, cancer, stroke, and diabetes.” ~ Centers for Disease Control and Prevention

77 “The Dietary Guidelines for Americans recommend a diet rich in fruits and vegetables, whole grains, and fat-free and low-fat dairy products for persons aged 2 years and older.” ~ Centers for Disease Control and Prevention

78 Healthy diets may help reduce or eliminate the need for, and cost of, medications for some people.

79 Average Cost of Medications/Month High cholesterol (Cost of statins, a type of drug that helps lower cholesterol) $11 to $277 Consumer Reports, April drugs/statins.htm drugs/statins.htm

80 Average cost of medications/month Type 2 Diabetes $15 to $505 U.S. National Library of Medicine National Institutes of Health, based on prices from Red Book: Pharmacy’s Fundamental Reference, 2011 Edition

81 Pills vs. Food: You WON’T see these drug side effects listed on food Dizziness Nausea Blurred vision Muscle cramps Headache Constipation Breathing difficulties Insomnia Decreased sex drive Tremors Photo: courtesy of Alice Henneman

82 And … Food Tastes Better Than Pills! 81

83 Do You Want to Swallow This?

84 Or … Do You Want to Swallow This? Photo courtesy of The Beef Checkoff

85 “Adam and Eve ate the first vitamins, including the package.” ~E.R. Squibb

86 4 Budgeting $ teps 1.Stay within your calorie budget 2.Consider the “true cost” of poor nutrition 3.Choose the most value for calorie salary 4.Plan a budget for YOU

87 As You “Budget,” Choose Foods for Good Taste as Well as Health! “What some call health, if purchased by perpetual anxiety about diet, isn’t much better than tedious disease.” ~George Dennison Prentice

88 Fine-tune What You’re Already Eating to Meet MyPlate Recommendations

89 Situation 1 Your diet is fairly healthy, but your healthcare professional says it would help your blood pressure to lose some weight. How do you fine-tune your already positive eating patterns?

90 Situation 1: Fine-tune Eat smaller portions and put on smaller plates so the portions look larger

91 Situation 1: Fine-tune Add extra physical activity to your day Image courtesy of Centers for Disease Control and Prevention, downloads/stairwell_messages.pdf

92 Situation 2 Fruit and vegetable intake is low. How do you fine- tune your intake to increase fruits and vegetables?

93 Situation 2: Fine-tune Eat larger servings Snack on them Toss into salads Serve them with dips Add fruits to cereal and yogurt Serve vegetable soup Add to omelets

94 Situation 3 Less than half of your grain group servings are whole grain. How do you fine-tune your whole grain intake?

95 Situation 3: Fine-tune Look for whole grain forms of grains you’re already eating. Example: Enjoy some of the many forms of brown rice as well as white rice. Photo courtesy of USArice.com

96 Situation 4 There is a lack of variety in your fruits and vegetables. How do you fine-tune your selections to increase variety?

97 Situation 4: Fine-tune Buy frozen mixed vegetables and fruits Commit to trying one new fruit or veggie each time you shop Eat a variety of colors

98 Raise Your Hand if Your Fruits & Vegetables This Week Included … 5 colors 4 colors 3 colors 2 colors 1 color

99 Final Thoughts … “Our health always seems much more valuable after we lose it.” ~Author unknown

100 Final Thoughts … “Money is the most envied, but the least enjoyed. Health is the most enjoyed but the least envied.” ~Charles Caleb Colton

101 Final Thoughts … “ Take care of your body. It’s the only place you have to live.” ~Jim Rohn

102 Final Thoughts … “The greatest wealth is health.” ~Virgil

103 “ Thank you” to the following people for reviewing these slides. Lisa Franzen-Castle Vicki Jedlicka Patricia Luck Amy Peterson Joyce Reich Kayte Tranel Nancy Urbanec Karen Wobig

104 Choose MyPlate at Dash Diet at Dietary Guidelines for Americans, 2010 at Dietary Guidelines, 2010 at a Glance Slide Presentation, U.S. Department of Agriculture Center for Nutrition Policy and Promotion Nutrition Facts, Centers for Disease Prevention and Control at: Selected Messages for Consumers, U.S. Department of Agriculture Center for Nutrition Policy and Promotion at ectedMessages.pdf ectedMessages.pdf U.S. Secretary Kathleen Sebelius, Department of Health and Human Services, May 16, growing-health-problem-for-countries-everywhere/ growing-health-problem-for-countries-everywhere/ References

105 If you’re viewing this PowerPoint online, please click below and tell us how you liked it. Thank you!

106 Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Counties and the United States Department of Agriculture. University of Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture.


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