HEALTHY LIVING, HEALTHY YOU

Nutrient-Rich Living for Disease Prevention

MHP Dietitians

BLOOD GLUCOSE

• DIABETES PREVENTION: LOW FAT DIET, WEIGHT LOSS OF 5-10%, EXERCISE OF 150 MINUTES PER WEEK

FASTING RANDOM

NORMAL < 100 < 140

PRE-DIABETES

100-125 140-199

DIABETES > 126 > 200

BLOOD PRESSURE

2017 ACC/AHA Guidelines

• TREATMENT: DASH DIET, INCREASED FRUITS, VEGETABLES, DAIRY, WHOLE GRAINS, LEAN MEATS, BEANS, SEEDS, NUTS

SYSTOLIC DIASTOLIC

NORMAL < 120 < 80

ELEVATED 120-129 < 80

HYPERTENSION > 130 AND/OR > 80

LIPIDS

• TLC DIET: LOWER TOTAL FAT, SATURATED FAT, TRANS FAT, MORE FIBER, MANAGE WEIGHT, INCREASE PHYSICAL ACTIVITY

NORMAL BORDERLINE HIGH

CHOLESTEROL < 200 200-239 >240

LDL (BAD) < 130 (< 100 BEST) 130-159 >160

HDL (GOOD) > 60 IS GOOD < 40 IS NOT GOOD HIGHER=BETTER

TRIGLYCERIDES < 150 150-199 > 200

WEIGHT

• BALANCE CALORIES, INCREASE FRUITS, VEGETABLES, WHOLE GRAINS, LIMIT SOLID FATS, ADDED SUGARS, INCREASE PHYSICAL ACTIVITY

HEALTHY OVERWEIGHT OBESE

BMI 18.5-24.9 25-29.9 >30

Diet and Activity Affect Risk of Certain Cancers

• For most Americans who do not use tobacco, the most important cancer risk factors that can be changed are weight, diet and physical activity.

• 1/3 of all cancer deaths in the US are linked to being overweight / obese

• 2/3 Americans are overweight / obese

Body Weight & Cancer Risk

• Being overweight / obese is clearly linked with an increased risk of several types of cancers:– Breast – Colon & rectum– Endometrium– Esophagus– Kidney– Pancreas

• People should strive to maintain a healthy weight to help lower their cancer risk!

Dietary Guidelines2015-2020

• Follow a healthy eating pattern across the lifespan

• Focus on variety, nutrient density, and amount

• Limit calories from added sugars and saturated fats and reduce sodium

• Shift to healthier food and beverage choices

• Support healthy eating patterns for all

COMMON THEME

• EAT HEALTHY—NUTRIENT-RICH FOODS• FRUITS, VEGETABLES, WHOLE GRAINS• LOW FAT DAIRY, LEAN MEATS, CHICKEN, FISH• BEANS, NUTS, SEEDS• COLORFUL FOODS• EXERCISE MORE-BE PHYSICALLY ACTIVE YOUR

WAY

Foundations of a Healthy DietMyPlate

• Based on 2010 Dietary Guidelines

• Illustrates 5 food groups using a familiar place setting

• Designed to remind Americans to eat healthfully

GRAIN GROUPMake half your grains

whole grains• Whole grain breads• Unsweetened cereals• Oatmeal• Whole or multi-grain pasta• Brown or wild rice• Popcorn• Whole wheat tortillas,

waffles

VEGETABLE GROUPMake half your plate fruits

and vegetables

• Enjoy cooked or raw• Fresh• Frozen• Canned• Juice

FRUIT GROUPMake half your plate fruits

and vegetables

• Choose whole fruits– Fresh– Frozen– Dried– Canned in 100% juice

PROTEIN FOODS GROUPChoose lean meats, poultry,

seafood, beans, and nuts

• Lean meat, poultry, seafood• Nuts, seeds, peanut butter• Beans, peas• Eggs• Soy products

DAIRY GROUPChoose fat-free or low-fat

milk

• Choose fat-free or low-fat milk or soy milk

• Yogurt• Cheese

OILS AND SOLID FATS• Oils are fats that are liquid

at room temperature• Oils are NOT a food group,

but they provide essential nutrients

• A number of foods are naturally high in oils, like: – nuts– olives– some fish– avocados

Common oils are: • canola oil• corn oil• cottonseed oil• olive oil• safflower oil• soybean oil• sunflower oil

OILS AND SOLID FATS• Most oils are high in

monounsaturated or polyunsaturated fats, and low in saturated fats

• Solid fats are fats that are solid at room temperature

• Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation

Common solid fats are: • butter• milk fat• beef fat (tallow, suet)• chicken fat• pork fat (lard)• stick margarine• shortening• partially hydrogenated oil

OILS AND SOLID FATS• Solid fats = saturated

fats, trans fats• Raise “bad”—LDL• Raise “bad”—LDL AND

lower “good”—HDL • Both can lead to heart

disease

• Liquid fats = unsaturated fats

• Can lower “bad”—LDL• Omega 3,6 Fatty

Acids—fatty fish, nuts, some oils

• Help prevent heart attacks, strokes

LIVE WELL WITH BREAKFAST

• Whole-grain cereal topped with fruit• Make oatmeal with milk, add dried fruit• Whip up omelet with chopped fresh veggies• Add 100% juice to get a fruit serving• Breakfast burrito with eggs, low fat cheese,

veggies and whole-wheat tortilla• Top a whole-wheat waffle with peanut butter

and add yogurt for dairy

LIVE WELL WITH LUNCH

• Lower sodium soups made with milk, add more veggies and a few whole-wheat crackers

• Lean roast beef sandwich on whole-grain bread or pita, loaded with veggies and a side of fruit

• Top salad with tuna or beans, load up the veggies and use a vinegar/oil type dressing

• Good old fashioned PBJ on whole-wheat bread

LIVE WELL WITH SUPPER

• Use lean ground beef (90%) in tacos, spaghetti sauce, chili

• Try whole-wheat or whole-grain pasta • Top a baked potato with cottage cheese, add

colorful salad• Shred carrots or zucchini into meatloaf,

casseroles to add nutrients and fiber• Use beans as a side dish

LIVE WELL ON THE GO

Fast Snacks• Whole-grain cereal mixed in

yogurt• Low fat cottage cheese

topped with fruit• Whole-wheat pita triangles

with hummus• Trail mix with bite-sized

shredded wheat squares, dried fruit, peanuts

Vending and Desk Drawer• Yogurt or yogurt drinks• Beef jerky• Whole-grain cereal bars and

granola bars• Packets of nuts• Instant oatmeal packets• Dried fruit• Light microwave popcorn• Peanut butter and crackers

LIVE WELL ON THE GO

Fast Food• Smaller is always better—

think kid’s meal• Small thin crust pizzas• Baked potatoes topped with

chili or vegetables• Fruit, juice or milk• Yogurt parfaits• Salads—watch the dressing

Sit-down Restaurants• Broth-based soups• Salads with vinegar/oil type

dressings• Lean beef, pork, skinless

chicken, fish• Baked, broiled vs. fried• Load up on veggies for sides• Fruit or sorbet for dessert• Beware the bread and chip

basket

LIVE WELL—FUN FOODS

• All foods can fit—just budget for them

• Nutrient-rich foods first• Simple calorie swaps

– Low-calorie dressing on the side

– Light versions of sour cream, cream cheese

– Exchange sweetened drink for a no-calorie version

• Be wise about portion size– Share a portion with a

friend or take home– Eat one less slice of pizza– Share a dessert or order

a single scoop of ice cream

– Use on pat of butter or margarine instead of two

NUTRITION FACTS LABEL• Serving Size

– All nutrition numbers are based on this portion

• Servings per Container– Check carefully

• Percent Daily Values– % of each nutrient one

serving provides in a 2,000 calorie diet

• Helpful targets– 5% or less for total fat,

saturated fat, cholesterol and sodium

– 20% or higher for fiber, vitamins, calcium

HELPFUL RESOURCES

• www.choosemyplate.gov• www.eatright.org

general nutrition information

• www.diabetes.orgpre-diabetes and diabetes information

• www.cancer.org

• www.dashdiet.orginformation to help lower blood pressure

• www.nhlbi.nih.gov/files/docs/public/heart/chol_tlc.pdfinformation on lowering cholesterol

HELPFUL RESOURCES

• Major Hospital offers outpatient nutrition therapy, diabetes education– Both require a physician’s referral and may be covered

by insurance• Lifesteps Weight Management classes held 2

times per year—16 week classes• Diabetes Prevention Program—free year long

program for those with pre-diabetes or at risk• Contact 421-5634 for diabetes education and

398-5315 or 421-1814 for nutrition therapy, Lifesteps and Diabetes Prevention

The “E” Word

Let’s Talk Exercise

Why Exercise?

• Control your weight– Best way to maintain weight loss over time– Exercise more if you want to eat more food

• Heart Disease– Lower your risk for heart attack and stroke– Lower blood pressure– Raise “good” HDL cholesterol, lower total

cholesterol

Why Exercise?

• Diabetes and Metabolic Syndrome– Lower risk with 120-150 minutes of exercise per

week– Already have Type 2 diabetes? Improve control

with regular exercise• Cancer

– Exercise reduces risk of colon and breast cancer– May help reduce risk of endometrial, lung cancer– Improve quality of life if you are a cancer survivor

Why Exercise?

• Bones and Muscles– Can slow loss of bone density that comes with age– Lower risk of hip fracture with 120-300 minutes

per week– Improve joint health-use it or lose it– Increase or maintain muscle mass that can be lost

with age

Why Exercise?

• Mental Health– Keep thinking, learning skills sharp– Improve sleep, reduce depression

• Daily activities/fall prevention– Include balance and muscle-strengthening activity

daily• Live Longer

– 40% lower risk of dying if you are active for 7 hours per week

– Just 150 minutes a week helps

How Much?

• Adults need at least:• 150 minutes of moderate-intensity aerobic

activity every week and muscle-strengthening activities on 2 or more days a week OR

• 75 minutes of vigorous-intensity aerobic activity every week and muscle-strengthening activities on 2 or more days a week OR

• An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week

How Much?

• For Even Greater Health Benefits increase activity to:

• 300 minutes each week of moderate-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week OR

• 150 minutes each week of vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week OR

• An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week

Caution!!

• 10 minutes at a time is fine• 1 minute of vigorous-intensity activity is about

the same as 2 minutes of moderate-intensity• Start slowly-work on increasing time or intensity• Brisk walking is safe for most people• Always check with your doctor, especially if you

have chronic health conditions• Anything is better than sitting

Aerobic Activity

• Cardio-gets you breathing harder, heart rate up

• Light daily activities don’t count• Activities count as long as you are doing them

at a moderate or vigorous intensity for at least 10 minutes

• Build up over time from moderate to vigorous

Aerobic Activity

• Moderate-intensity– Walking fast

• 3 miles per hour or faster

– Water aerobics– Riding bike on ground

level• Slower than 10 mph

– Pushing lawn mower– Ballroom dancing– General gardening

• Vigorous-intensity– Jogging or running– Swimming laps– Riding bike fast or on hill

• 10 mph or faster

– Playing basketball– Race walking– Singles tennis– Jumping rope– Aerobic dancing

Muscle-Strengthening• Goal 2 days per week• Work all major muscle

groups– Front of the body– Back of the body

• Can be done on same or different day as aerobic activity

• Minimum 1 set of 8-12 reps

• Go to point where it’s hard to do one more

Types:• Lifting weights• Working with resistance

bands• Body weight training

– Push ups, sit ups• Heavy gardening

– Digging, shoveling• Yoga• Many videos combine

both strength training with aerobic training

Bottom Line, literally

• Any activity counts• Just get moving• Don’t compare yourself to anyone else—work

at your level• The new diet pill: get up off your duff and

work every day• But don’t out-eat your physical activity• It will be hard, but it will be worth it