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Developing a Healthy Lifestyle. Sheila Brown & Schaun Brown October 4, 2001. ALARMING TRENDS. Diets are falling short of the mark Desirable physical activity levels are not being met Obesity rates are skyrocketing Adult diseases are showing up in children Source: Changing the Scene, USDA.
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Developing a Healthy Lifestyle Sheila Brown & Schaun Brown October 4, 2001
ALARMING TRENDS • Diets are falling short of the mark • Desirable physical activity levels arenot being met • Obesity rates are skyrocketing • Adult diseases are showing up in children • Source: Changing the Scene, USDA.
Adverse CVD Risk Factor Levels in Children • 27.1% Percent of children, aged 5-10, with 1 or more adverse CVD risk factor levels • 60.6% Percent of overweight children, aged 5-10, with 1 or more adverse CVD risk factors levels • Source: Freedman DS et al. Pediatrics 1999; 103:1175-82.
Percentage of US Youth who met Dietary Recommendations for Calcium Intake by Age and Sex,1988-94 Males Females Source: National Health and Nutrition Examination Survey III, CDC
40 35 30 25 20 15 10 5 0 Milk Regular Soft Drinks Juice Diet Soft Drinks 1970 1975 1980 1985 1990 1995 Beverages Available in US Food Supply(Gallons/Person/Year) Source: U.S. Dept. of Agriculture, Economic Research Service Statistical Bulletin No. 939, 1997
Diet –Risk Factor for Three Leading Causes of Death • Heart Disease • Cancer • Stroke
Diet –Known Factor for: • Diabetes • High Blood Pressure • Osteoporosis • Iron Deficiency Anemia
Diabetes • 7th leading cause of death in the US • Approximately 30,000 children have Type 2 Diabetes
High Blood Pressure (HTN) • 1 in 4 adults have HTN • Decrease sodium intake, increase physical activity, and maintain healthy body weight
Osteoporosis: Loss of Bone Mass • Low dietary intake of calcium during childhood/adolescence • By Age 17---- 90% bone mass established • By Age 21--- calcium no longer added to bones • After Age 21— a steady loss of calcium begins.
Iron Deficiency • School age youths and female adolescents ---greatest risk of iron deficiency.
Iron Deficiency • One of the most prevalent Nutrition problems of children. • Leads to shorten attention span, irritability, fatigue, and difficulty concentrating. • (National Health/Education Consortium)
Literally Growing Before Our Eyes! • Obesity and overweightness — affects 10 million US Children • Obesity-contributes to 300,000 deaths yearly • Annual cost to health care system--$70 billion (US Sec. of Agriculture - Dan Glickman)
Obesity • Percentage of overweight children and adolescents - doubled in past 20 years. • OBESE children - more likely to become obese adults.
Increase in calories Decrease in physical activity How Do Children Become Obese? OBESITY
Dietary Guidelines for Americans-2000 • Aim for Fitness • Build a Healthy Base • Choose Sensibly
Guidelines • Aim, Build and Choose------for good health. • Written for healthy children > than 2 years old and for adults.
What can you do??? • OFFER: • grain products • fruits and vegetables • low fat dairy products • lean meats, poultry and fish
Consider the following: • Serving large amounts of foods that are high in fat or have added sugars
GET MOVING !!!!!! • Get regular physical activity! • Children and adolescents need 60 minutes per day
Ride bicycle Walk Play tag Ride scooter PE class Dance Swim Physical Activities for Children and Teens
Kid’s Activity PyramidSource: Team Nutrition, USDA, September 2000.
“Food Works”http://www.fns.usda.gov/tn/Educators/scholastic.html
Grains Group-----6 Vegetable-----3 Fruit-----2 Milk-----2 Meat, Poultry, Fish, Dry Beans, Eggs and Nuts-----2, for a total of 5 oz. Grain Group-----9 Vegetable-----4 Fruit-----3 Milk-----3 Meat, Poultry, Fish, Dry Beans, Eggs and Nuts-----2 for a total of 6 oz. Servings for Children, Servings for Older 2-6 years Children and Teen Girls
1 slice of bread ½ cup of pasta ½ cup of vegetables 1 medium apple 1 cup of milk 2 T. of peanut butter 2 oz of processed cheese What Counts as a Serving???
Plant Foods—Foundation of your Meals • Start with: • A variety of whole grains • Fruits • Vegetables
Why Do Kids Need Calcium? • Strong Bones • Reduces risk of Osteoporosis • Keeps teeth strong and healthy
How Much Calcium Does AChild Need? • 1-3 years old------------------500 mg • 4-8 years old------------------800 mg • 9-18 years old---------------1300 mg
Where is the Calcium? • Examples: • Yogurt---1 cup • Milk----1 cup • Orange Juice with added Calcium---1 cup • Macaroni and Cheese---1/2 cup • American Cheese-----2 ounces
What Kind of Milk is Best??? • Whole, Low-Fat, Fat-Free, and Chocolate Milk • All have 300mg of Calcium per 8 oz. glass • Each has a different amount of fat
Sources of Iron • Enriched and whole grain breads • Lean meats • Cereals • Spinach • Cooked dry beans • Shellfish
Choose a Variety of Grains Daily!! • Especially Whole grains— • Brown Rice • Oatmeal • Popcorn • Whole Wheat • Enriched grains are a new source of folic acid
Choose a Variety of Fruits and Vegetables Daily!! • Provides: • Vitamins • Minerals • Fiber
Which Fruits and VegetablesProvides the Most Nutrients? • Vitamin A—orange vegetables, dark leafy green, orange fruits, tomatoes • Vitamin C—Citrus fruits, broccoli, peppers, leafy greens, potatoes
Nutrients in Fruits and Vegetables • Folate: • Cooked dry beans and peas, peanuts • Oranges and orange juice • Dark-green leafy vegetables, green peas • Potassium: • Baked white or sweet potato • Bananas, apricots, prunes, orange juice, dry beans
Apple Mania? List the names of all the kinds of apples that you Remember!!!!
F Many Children Flunk Healthy Eating!!! • <15% school children eat recommended servings of fruit • 30% consume recommended milk group servings • Only 2% meet all recommendations of the Food Guide Pyramid
Choose Sensibly!!!! • Diet low in saturated fat and cholesterol • Moderate intake of sugars • Prepare foods with less salt
Know the Different Types of Fats!! • Saturated Fats • Unsaturated Fats • Cholesterol
Food Choices Low in Saturated Fat and Cholesterol • Select vegetable oils • Choose lean meats • Limit intake of high-fat processed meats • Use egg yolks and whole eggs in moderation • Select low-fat dairy products
Choose Beverages and Foods to Moderate Intake of Sugars~~ • Carbohydrates— simple sugars complex (starches and dietary fiber) • Sugars can promote tooth decay— • Bacteria • Lack of exposure to Fluoride
Added Sugars!!!!! In the US, the #1 source of added sugar(s) is…... NON-DIET SOFT DRINKS How much sugar is in one 12 oz regular soft drink???? Answer: 9 teaspoons