Transcript PPT

Michael Randone
Matthew Heesch
Daniel Woodcock
Topics for today:
 The hidden dangers of sugar
drinks and treats
 Diabetes
 Healthy snack alternatives
 Quick and easy workouts
you can do anywhere
What is a "Healthy Diet"?
The Dietary Guidelines describe a healthy diet
as one that:
Emphasizes fruits, vegetables, whole grains, and
fat-free or low-fat milk and milk products;
 Includes lean meats, poultry, fish, beans, eggs,
and nuts; and
 Is low in saturated fats, trans fats, cholesterol, salt
(sodium), and added sugars.

For a healthy diet, the average American
should consume no more than:
 2,000-2,500
calories a day
 271g carbohydrates per day
 65g total fats per day, including saturated
fats (no more than 17g)
 2,300mg sodium a day (1 tsp)
 32g added sugars per day (8-13 tsp)
These fats increase the risk of heart disease and raise cholesterol and weight
Type of Bad Fat
Food Source
Saturated Fat
Animal products, eggs, dairy, lard,
butter, coconut and palm oils
Trans Fat
Hydrogenated veggie oils,
commercial baked goods
(cookies, crackers, cakes) fried
foods, shortening, margarine
Dietary Cholesterol
Animal products (meat, poultry,
seafood, eggs, dairy, lard, butter)
Choose these instead to lower your risk of heart disease and cholesterol
levels
Type of Healthy Fat
Food Source
Monounsaturated Fat
Olive oil, peanut oil, canola oil,
avocado, nuts and seeds
Polyunsaturated Fat
Veggie oils (safflower, corn,
sunflower, soy), nuts and seeds
Omega-3 Fatty Acids
Fatty, coldwater fish (salmon,
mackerel, herring), flaxseeds,
walnuts
 10%
of calories from sugar
 9-13 teaspoons / day (based on 2,000 calorie diet)
 Currently 42.5 teaspoons / day
 Sugar
shocker mix and match game
 25.8
million children and adults in the
United States—8.3% of the population—
have diabetes. (2011 National Diabetes
Fact Sheet )
 200
years ago – 2lbs / year
 1970 – 123lbs / year
 2011 – 152lbs / year
 This equals 3lbs (6 cups) a week!
4.2 grams = 1 tsp of sugar
 This is about the same as 1
cube of sugar.


6-9 cubes of sugar is
recommended intake
 One
cup (250ml) of milk contains about 3
tsp of sugar
 One cup (250ml) of unsweetened fruit
juice contains about 7 tsp of sugar.
 Drinks with added sugar have more
calories and don’t have the nutrients of
milk and juice.
20 Years Ago
85 Calories
6.5 ounces
Today
250 Calories
20 ounces
 What
is diabetes?
 What causes it?
 What are the symptoms?
 What are the complications?
 How can we prevent it?
 Group
of metabolic diseases in which a
person has chronic high blood sugar
• Pancreas does not produce enough insulin
• Cells do not respond to the insulin that is
produced
 Type
1 Diabetes (DM1)
• Condition where body fails to produce insulin
• Previously called Juvenile Diabetes
• Usually diagnosed in children and young adults
 Type
2 Diabetes (DM2)
• Condition where cells fail to use insulin properly
• Previously called Adult Onset Diabetes
• Most common form
• Common complication of obesity
• Most often diagnosed in adults, however this is changing
 Gestational
Diabetes
• Can appear during pregnancy
• High blood glucose during pregnancy
• High risk for DM2 later in life
 Pre-Diabetes
(Metabolic Syndrome)
• Comes before DM2
• Blood glucose higher than normal, but not yet
diabetes
• You can have pre-diabetes and not know it
 Type
1
• Genetic disease
 Partially inherited but needs an environmental
trigger
 Coxsackie B4 virus
• Unrelated to lifestyle
 Type
2
• Primarily due to lifestyle factors, but also
genetics
 Obesity (BMI > 30)
 Lack of physical activity
 Poor diet
 Excess intake of sugary foods and drinks
 Excess intake of saturated and trans fats
 Stress
 Urbanization
defects of β-cell function
 Genetic defects in insulin processing or
insulin action
 Exocrine pancreatic defects
 Endocrinopathies
 Infections
 Drugs
 Genetic
•
A parent, brother or sister has diabetes
•
You are African American, Hispanic/Latino, Native
American, Asian American or Pacific Islander
•
You had or were a baby weighing more than 9
pounds or had gestational diabetes
•
You have high blood pressure (over 140/90)
•
You have low HDL (good) cholesterol (40 or lower)
•
You have high triglycerides (150 or higher)
 Diabetic
ketoacidosis (DM1)
 Results from shortage of insulin which causes the
body to burn fatty acids producing acidic ketone
bodies
 Causes rapid deep breathing, nausea, vomiting,
abdominal pain, altered consciousness and even
death
 Characterized by the fruity scent of acetone in breath

Hyperosmolar nonketotic state (DM2)
 High blood sugar causes sever dehydration which
can lead to coma or death
 Hypoglycemia
• Abnormally low blood glucose
• Caused by incorrectly timed insulin, incorrectly
timed exercise, not enough food
• Symptoms
 Agitation
 Excessive sweat
 Weakness
 Coma
 Seizures
 Death
 Respiratory
Infections
• Immune response impaired in those with
diabetes
 Reduces function of immune cells and increases
inflammation
 Increased susceptibility to respiratory infections
 Pneumonia
 Influenza
 Bronchitis
• Damage to blood vessels (angiopathy)
 Microvascular disease




Cardiomyopathy
Nephropathy
Retinopathy
Amyotrophy
 Macrovascular disease




Coronary artery disease
Myonecrosis
Peripheral vascular disease
Stroke
 Neuropathy
• Abnormal and
decreased sensation
 Starts in feet but spreads
to fingers and hands
• Occurs in 15% of all
patients
• Precedes 84% of all
lower leg amputations
• Causes major increase
in mortality rates
How
are diabetes and
pre-diabetes diagnosed?
Diabetes
• Fasting blood glucose of
126 mg/dl or higher
Pre-diabetes
• Fasting blood glucose of
100 - 125 mg/dl
What
is your fasting blood
glucose?
When
was your glucose last
checked?
Get
your blood glucose checked
for pre-diabetes if you are
•
•
•
Age 45 or older and overweight
Age 45 or older and not
overweight – ask your doctor if
you need to be tested
Under age 45, but overweight and
at increased risk for diabetes
If
you have pre-diabetes,
what does it mean?
•
•
You might get type 2 diabetes
soon or sometime in the future
You are more likely to get heart
disease or have a stroke
Diabetes
is serious
 You
will be healthier if you can
delay or prevent diabetes
Diabetes
 But, you
is common
can reduce your risk by
losing weight
Delay
or prevent type
2 diabetes with
•Regular
physical activity
•Dietary changes
•Weight loss
How
How
much do you weigh?
much is 5 to 10% of your
weight?
 Making
sensible food choices
• A series of books by the editors
of Men’s Health Magazine
• Highlights the good, bad, and the
ugly in our current food culture
• Presents several healthier
options for popular convenience
type foods
You’ll go wild with this
blend of Heath and
Jamoca® ice creams,
layered with chopped
Heath Bar pieces and
caramel, topped with
whipped cream and
more Heath Bar pieces.






Calories: 1,420
Total Fat: 67g (103%
daily value)
Saturated Fat: 40g (200%
daily value)
Cholesterol: 180g (60%
daily value)
Sugar: 162g
Additional
preservatives,
emulsifiers, and artificial
colors and flavors
Aussie Fries
topped with
melted Monterey
Jack, Cheddar,
bits of fresh
chopped bacon
and served with a
spicy ranch
dressing.
2,900 Calories
182g fat
240g carbs
Worst Sweet
Indulgence
Carl’s Jr Double Six Dollar Burger
1,520 calories
111g fat
(The Low Carb Burger has just 490
calories.)
Cinnabon Classic Cinnamon Roll
813 calories
32g fat (5 trans fat)
117g carbs
A Whopper has 150 fewer calories
and 13g more protein!
Worst
Sandwich
Starbucks Venti Strawberries &
Crème Frappucino
750 calories
120g sugar (=more than 3 cans of
soda)
Quiznos Large Chicken Carbonara
Sandwich
1,510 calories
82g fat
106g carbs
3,750mg sodium
Better
Alternative
McDonalds Chicken Selects Premium
Breast Strips with Ranch Sauce
830 calories
55g fat
48g carbs
(Add fries and a soda=1,710 cal)
20 Piece Chicken McNuggets with
BBQ Sauce
It will save you 530 calories!
Better Alternative
Jamba Juice Chocolate Moo’d Power
Smoothie
900 calories
10g fat
183g carbs
166g sugar (= 2 pints Ben & Jerry’s
Butter Pecan Ice Cream)
Jamba Juice’s All Fruit Smoothies
They have no added sugar. Always
get the small 16oz size!
Better Alternative
Gardetto’s Special Request Roasted
Garlic Rye Chips
160 calories
10g fat (2g sat. fat, 2.5g trans)
40mg sodium
Fat equivalent=3 strips bacon
Snyder’s Sourdough Nibblers (16
pieces)
120 Calories
0g fat
100mg sodium
Better Alternative
Pop Tarts Whole Grain Brown Sugar
Cinnamon (2 pastries)
400 calories
14g fat (4g saturated)
28g sugar
It may have whole grains, but it has as
much sugar as a Snickers
Sun-Maid Raisin English Muffins with
Cinnamon (1 muffin)
170 calories
0.5g fat (1g saturated)
13g sugar
2g fiber
Better Alternative
Quaker 100% Natural Granola, Oats,
Honey & Raisins
420 calories
12g fat (7g saturated)
30g sugar
More sugar than Cocoa Pebbles!
Calorie equivalent= 8 chicken wings!
Kashi Go Lean
140 calories
1g fat (0 saturated)
10g fiber
6g sugar
13g protein
Lets visit
www.menshealth.com/eatthis
For more examples

CEREAL: Sugary cereals
are essentially cookies.
Trix and Lucky Charms
have more sugar than
ice cream bars. Watch
for serving sizes when
checking nutritional
facts

JUICE: Individually
packed juices like Capri
Sun and Sunny Delight are
sugar water with token
amounts of juice. Some
have as much sugar as
soda. Watch out for apple
and grape juice (even
100% juice) which has lots
of natural sugars. Orange
and Cranberry are better.

LUNCH SNACKS: Fruit
snacks might as well be
called gummy bears!
With lots of high
fructose corn syrup and
preservatives, they’re a
small step up from
candy. Instead, send
them off with string
cheese, almonds, or PB
and crackers
 BREAD: White
bread,
specifically, has loads
of refined white flour
and high-fructose
corn syrup. Make
sure to use whole
grain breads with at
least 3g of fiber.

VEGETABLES: Not the
veggies, but the toppings.
When you smother
veggies with cheese or
ranch dressing, you’re
getting tons of saturated
fats. Try steaming, roasting,
or sautéing when possible




EAT WHOLE FOODS!
An apple is better for you than
100% apple juice (more fiber)!
If you’re going to eat Mac &
Cheese, get something that uses
real cheese or (better yet) make
it yourself!
Eat whole grains like whole
wheat, quinoa, oats, buckwheat,
corn, and rice.




STAY AWAY FROM
PROCESSED!
Most fast food is highly
processed!
If you can’t identify all the
ingredients on the label, it’s
probably processed.
In the supermarket, try to get
most of your foods on the
perimeter. That’s usually
where the dairy, meats, and
produce are located.



BE AWARE OF YOUR BODY!
Counting calories and fat
grams isn’t for everyone,
but you should know what
you’re putting in your body
and keep track of it daily.
Pay attention to your body’s
reaction to foods. Does it
give you energy and make
you crash? Does it make you
feel bloated and sluggish?
Maybe it’s what you ate
today!
Currently in the United States* . . .
• 64% of adults are overweight
• 30% of adults are obese
• 17% of children age 6-18 are overweight
• Obesity is the leading cause of unnecessary deaths, and those who are
overweight or obese run a greater risk for such ailments as cardiovascular
disease and diabetes
*according to the Centers for Disease Control and Prevention www.cdc.gov








A simple way to asses your risk is to calculate your body mass index
(BMI)
BMI can be calculated by taking your weight ( in lbs) divided by your
height (in inches) squared, multiplied by 703.
Ex. Someone who is 6 ft 1 inch (73 in) and 170 lbs has a BMI of 22.4
You can also use the CDC’s online BMI calculator found at
http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_b
mi_calculator/bmi_calculator.html
A BMI below 18.5 is considered “Underweight”
18.5-24.9 is considered “Normal”
25.0-29.9 is considered “Overweight”
30.0 and above is considered “Obese”
Regular physical activity has been shown to
maintain weight, reduce high blood pressure,
reduce risk for type 2 diabetes, heart attack,
stroke, and many forms of cancer, and reduce
symptoms of depression and anxiety
 The American College of Sports Medicine
recommends 150 minutes of moderate-intensity
or 75 minutes of vigorous-intensity physical
activity per week in order to maintain weight
 For weight loss, 300 minutes of moderateintensity or 150 minutes of vigorous-intensity
physical activity per week is suggested

 Examples
of moderate-intensity physical
activity include:
- brisk walking
- light yardwork
- light snow shoveling
- riding a bike at a casual pace
 Examples of vigorous-intensity physical
activity include:
- running or jogging
- lap swimming
- cross-country skiing
- team sports such as football or basketball
“Exercise is Medicine” – 23 ½ Hours Video
http://www.youtube.com/watch?v=aUaInS6HIGo