Nutrition 101

Why Are We Here? Obesity is the #1 health problem facing our children today Nearly 1 in 3 children & adolescents are overweight or at risk of being overweight –Rates are higher among African Americans & Latinos Overweight + obesity rates among children*: –Downey: 40.1% –Norwalk/La Mirada: 46.5% –Bellflower: 42.7% If current trends continue, our children may be the 1 st generation to have a shorter life span than their parents! * Data source: “Overweight and Obesity Among Children by California Cities, 2010.”

Obesity Related Problems Cardiovascular Disease Hypertension Insulin Resistance Type 2 Diabetes Certain types of Cancers Sleep apnea Premature death Depression Respiratory Difficulties Skin Problems Stroke Chronic Musculo- skeletal problems Gallbladder disease Osteoarthritis Increased surgical risk

What’s New? MyPyramid

Three Key Messages Balancing Calories Foods to increase Foods to reduce

Message #1: Balancing Calories ENJOY Your Food, but Eat Less Avoid Oversized Portions (Food and Drinks)

Cheeseburger 20 Years Ago Today 333 caloriesHow many calories are in today’s cheeseburger?

Calorie Difference: 257 calories 590 calories 27 gm fat 20 Years Ago Today 333 calories 12 gm fat Cheeseburger

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to lift weights in order to burn the extra 257 calories?* *Based on 130-pound person

If you lift weights for 1 hour and 30 minutes, you will burn approximately 257 calories.* *Based on 130-pound person Calories In = Calories Out

French Fries 20 Years AgoToday 210 Calories 2.4 ounces How many calories are in today’s portion of fries?

610 Calories 6.9 ounces Calorie Difference: 400 Calories 20 Years AgoToday 210 Calories 2.4 ounces French Fries

How long will you have to walk leisurely in order to burn those extra 400 calories?* *Based on 160-pound person Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out

*Based on 160-pound person If you walk leisurely for 1 hour and 10 minutes you will burn approximately 400 calories.* Calories In = Calories Out

Enjoy — But Eat Less!

Message #2 : Foods to Increase Make half your plate fruits and vegetables. Make at least half your grains whole grains. Switch to fat-free or low-fat (1%) milk.

Vegetable Group

Fruit Group

Grains Group

Protein Group Some Suggestions: Fish twice per week Tofu or beans as the main dish Nuts and seeds as snacks

Plant vs. Animal Protein Plant Fiber No Cholesterol Lower in saturated fat Animal No fiber Contains cholesterol Higher in saturated fat

Dairy Group Skim the fat Limit sweet dairy foods –Flavored milk, fruit yogurts, puddings, ice cream Lactose free options –Soy milk, leafy green vegetables …What about cream cheese, sour cream and butter?

Message #3: Foods to Reduce Compare sodium, sugar, and fat in foods like soup, bread, and frozen meals and choose the foods with lower numbers. Drink water instead of sugary drinks.

Foods to Reduce: Salt

Name that Food!

The #1 source of added sugar in the American diet is sugary drinks Foods to Reduce: Sugar

Health Consequences Strong evidence shows that children and adolescents who consume more sugary drinks have higher body weight compared to those who drink less U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, Washington, DC: U.S. Government Printing Office; December 2010.

Sugary Drinks Overview Each year, the average California adolescent consumes the equivalent of 39 pounds of sugar from sugary drinks Babey SH, Jones M, Yu H, Goldstein H. Bubbling over: Soda consumption and its link to obesity in California. Los Angeles, CA: UCLA Center for Public Health Advocacy; 2009.

Sugary Drinks Overview Adults who drink one or more sugary drinks a day are 27% more likely to be overweight than adults who do not drink sugary drinks U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, Washington, DC: U.S. Government Printing Office; December 2010.

Sugary Drinks Overview In California: 62% of adolescents 41% of children 24% of adults Drink one or more sodas per day Babey SH, Jones M, Yu H, Goldstein H. Bubbling over: Soda consumption and its link to obesity in California. Los Angeles, CA: UCLA Center for Public Health Advocacy; 2009.

Super Size 233 calories 20 ounces 76 calories 6.5 ounces 40 years ago Now And sometimes even… 466 calories 40 ounces

What are sugary drinks?

REAL FRUIT BEATS FRUIT JUICE 1 medium-sized apple 60 calories 3 grams of fiber Helps you feel full 1 cup (8 oz.) of apple juice 110 calories No fiber Doesn’t fill you up

Reading the Nutrition Label How many teaspoons of sugar do you think is in a typical 20 ounce bottle of soda? Answer: 17 teaspoons of sugar – or more.

Reading a Nutrition Facts Label How many servings per container are in the bottle? Answer: One serving. How much sugar is listed? Answer: 69 grams of sugar. How many teaspoons is that?

Calculating Teaspoons Grams of sugar ÷ 4 = teaspoons of sugar 69 grams of sugar ÷ 4 = 17 teaspoons of sugar Note that this is per serving. Teaspoons of sugar per serving x Servings in container = Teaspoons of sugar in container

The Many Names of Sugar Sucrose Fructose Dextrose Maltose High Fructose Corn Syrup Syrup Molasses Honey Sugar Organic Cane Sugar Brown Sugar Agave Syrup

Rethink Your Drink Campaign Key Messages: Drink water instead of sugary drinks Make the switch to fat-free or low-fat (1%) milk. Select 100% fruit juice, in limited amounts (children 4-6 oz./day, adults up to 8 oz./day). The 2010 Dietary Guidelines for Americans

What can I drink instead of a sugary drink? Try these… Water – Plain or flavored with added fruit, vegetables and herbs Unsweetened seltzer water or unflavored sparkling water Unsweetened tea (iced or hot) Unsweetened coffee (iced or hot) Fat-free or low-fat (1%) unflavored milk

Questions?