WELCOME!!!

Fat Budgeting Mary Fisler, RN

Fat Budgeting Agenda –High Cost of Fat in our Diets –Watch “Don’t Eat Your Heart Out”Video –Calculate Your Personal Fat Budget –Facts about Fats –Evaluation

Can Eating a High-Fat Diet Hurt Your Health? Obesity Heart Disease High Blood Pressure Diabetes Cancer

Obesity Trends* Among U.S. Adults BRFSS, 1985 Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.

Obesity Trends* Among U.S. Adults BRFSS, 1986 Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.

Obesity Trends* Among U.S. Adults BRFSS, 1987 Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.

Obesity Trends* Among U.S. Adults BRFSS, 1988 Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.

Obesity Trends* Among U.S. Adults BRFSS, 1989 Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.

Obesity Trends* Among U.S. Adults BRFSS, 1990 Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.

Obesity Trends* Among U.S. Adults BRFSS, 1991 Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.

Obesity Trends* Among U.S. Adults BRFSS, 1992 Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.

Obesity Trends* Among U.S. Adults BRFSS, 1993 Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.

Obesity Trends* Among U.S. Adults BRFSS, 1994 Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.

Obesity Trends* Among U.S. Adults BRFSS, 1995 Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.

Obesity Trends* Among U.S. Adults BRFSS, 1996 Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.

Obesity Trends* Among U.S. Adults BRFSS, 1997 Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.

Obesity Trends* Among U.S. Adults BRFSS, 1998 Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.

Obesity Trends* Among U.S. Adults BRFSS, 1999 Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.

Obesity Trends* Among U.S. Adults BRFSS, 2000 Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.

Obesity Trends* Among U.S. Adults BRFSS, 2001 Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.

Heavy Cost of Fat American’s are paying a high price for eating too many high calorie snacks and exercising too little! Average annual spending per person on snacks $250 Average yearly U.S. Costs for obesity-related illnesses, injuries $77 billion Source: University of Missouri-Columbia, U.S. Center for Disease Control and Prevention

Effects of a High Fat Meal

Your Personal Fat Budget

Types of Fat Best Type of Fat to Use Monounsaturated –Found in vegetable oils: Olive oil Canola Peanut oil Poly-unsaturated Omega-3 Fatty Acids: Seafood, Flaxseed

The BAD Fats Saturated Fats –Fats found in animal sources. Meat Poultry Milk Butter

DANGER: Saturated Fats

Very Bad: Hydrogenated Hydrogenated Oils (ex. coconut, palm) –Formed when vegetable oils are processed into solid fats. Trans-Fatty Acids Found in snack foods Baked goods Some dairy products Stick butter and margarines

The Fat Facts on Health High Blood pressure (Hypertension): If you’re obese, you have twice as much chance of getting high blood pressure as someone of normal weight. About 25 percent of all obese people have high blood pressure.

The Fat Facts on Health Diabetes: Almost 80 percent of people with diabetes are obese. If you have diabetes, you’ll have to pay close attention to what you eat and how active you are. Heart Disease: Obesity increases the risk for conditions that lead to heart disease, such as high cholesterol, hypertension, and atherosclerosis.

The Fat Facts on Health Cancer: Obese men might have higher death rates from colon, rectum, and prostate cancers than non-obese men. Obese women might have higher death rates from gall bladder, liver, breast, cervical, and ovarian cancers.

Calculate Your Body Mass Index 704 x (Your Weight in pounds) (Your Height in inches) 2 For example: If you’re 64 inches tall and weigh 145 lbs. 704 x 145 = 102, ,080 ÷ 64 = 1,595 1,595 ÷ 64 = 24.9

Your BMI: Where am I on the scale? BMI of 19 to 25 is considered a healthy range. BMI of 26 to 30 is considered overweight BMI greater than 30 is considered obese. You are at risk of developing or furthering your risk of health problems associated with obesity.

TLC Works! Therapeutic Lifestyle Change: Exercise Therapeutic Lifestyle Change: Diet Saturated fat < 7% calories daily Polyunsaturated fat up to 10% daily Monounsaturated fat up to 20% daily Cholesterol Intake < 200mg/day Increased plant fiber 10-25gm/day ?Low Carbohydrate < gm/day ENERGY INTAKE=EXPENDITURE

Things you CAN do: Know your daily fat budget. Choose how you will change. Take action: –Make exercise a habit. –Modify Recipes. –Eat out less or choose healthy entrees. –Portion control. –Eat 5 serving a day of fruits and vegetables. –Choose complex carbohydrates –Focus on fiber Reward yourself when you succeed!

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