Transcript Prevention Of Diabetes

Diabetes Prevention
GE Energy’s 4 Key Nutrition Messages
Month 2; Class 1
Deal Yourself a Winning Hand . . .
Five or more servings of fruits and
vegetables each day
5 A Day for Better Health
Eating Fruits and Vegetables Is an Easy Way to Prevent Many Diseases
Prevent and reduce high
blood pressure

Part of a plan to prevent
diabetes
Reduce LDL “bad”
cholesterol
Fundamental part of the
Mediterranean diet
Recommended by the
national cancer institute
The More Variety, the Better.
Aim for Dark-green, Deep-yellow and Red Vegetables.
Spinach, kale, brussels
sprouts, broccoli,
asparagus, sweet
potatoes, red peppers,
squash, beets, carrots,
tomatoes, cauliflower,
onions, and garlic
Fruit….The Sweet Treat!
The more variety, the better!
Aim for deep colored fruits.
Full of essential vitamins,
minerals and fibers.
Beans Count
High in fiber
Heart healthy
1 medium sized piece of
fruit
¾ cup (6 oz.) of 100% fruit
or vegetable juice
½ cup of raw or cooked
vegetable or fruit
1 cup of raw leafy
vegetables (dark green
varieties)
½ cup of cooked dry peas
or beans
¼ cup of dried fruit
Tips on Getting Your 5 A Day
Portion Distortion
Size Does Matter
Before we look at what has happened to
portion size….
Let’s look at what has happened to the size of the
average American.
Obesity Trends in the US
1985
Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16,
2001;286:10.
Obesity Trends in the US
1986
Obesity Trends in the US
1987
Obesity Trends in the US
1988
Obesity Trends in the US
1989
Obesity Trends in the US
1990
Obesity Trends in the US
1991
Obesity Trends in the US
1992
Obesity Trends in the US
1993
Obesity Trends in the US
1994
Obesity Trends in the US
1995
Obesity Trends in the US
1996
Obesity Trends in the US
1997
Obesity Trends in the US
1998
Obesity Trends in the US
1999
Obesity Trends in the US
2000
Obesity Trends in the US
2001
Obesity Trends in the US
2002
(*BMI 30, or ~ 30 lbs overweight for 5’4” person)
Twenty Years of Change
A bagel 20 years ago was 3 inches in diameter and had
140 calories. How many calories do you think are in
today's bagel?
Answer: 350 calorie
Twenty Years of Change
A portion of spaghetti and meatballs 20 years ago had
500 calories. How many calories do you think are in
today's portion of spaghetti and meatballs?
Answer:
1,025 calories
Twenty Years of Change
A cheeseburger 20 years ago had 333 calories. How
many calories do you think are in today's cheeseburger?
Answer: 590 calories
Growing Portions
A 6.5-ounce portion of soda had 85 calories. How many
calories do you think are in today's portion?
Answer: 250 calories
Twenty Years of Change
The 2.4 ounce serving of fries served 20 years ago had
210 calories. How many calories do you think are in
today's portion?
Answer: 610 calories
Twenty Years of Change
A turkey sandwich 20 years ago had 320 calories. How
many calories do you think are in today's portion?
Answer: 820 calories
Portion Distortion
The USDA recommended serving size for a muffin is 1 ½
ounces which is 115 calories. How many calories are in a
muffin typically served today?
Answer: 710 calories (6.5 ounces)
Portion Distortion
The USDA serving size for meat is 2.5 ounces which is
190 calories. How many calories in the average portion
served in restaurants?
Answer: 615 calories (8.1 ounces)
Would You Like to “Super Size” That?
A cheeseburger, order of fries and soda has 690 calories.
Make it a “double quarter pounder” with cheese and
super size your meal. How many calories in this
“bargain”?
Answer: 1780 calories
I’ll Just Have a Little Snack
How many calories are there in a classic Cinnabon brand
cinnamon roll?
Answer: 730 calories
(A Pecanbon has 1100 calories!)
.
Learn the Fat Facts
Not All Fats Are Created Equal
Poly
Count grams of Saturated fat.
<10 if you have heart disease;
<20 g for others
Sat
Check food labels for hydrogenated
oils and keep to a minimum.
Avoid Fast Foods
Trans
Make this the main fat in you diet.
Use olive oil, canola & peanut oil for
cooking.
Mono
Omega 3: Fatty fish 2 times a week
Omega 6: controversial, watch the
science develop, minimal amount
Combine Good Nutrition with an
Active Lifestyle