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Important: If you plan to use these slides to present to others
• This power point presentation is designed to be used with school and community audiences, e.g., faith communities, civic organizations, AAUW, Habitat for Humanity, Food Pantries, as we collaborate with others to help our family and community members eat healthy food patterns—and reduce the high overweight and obesity rates in our country. At the same time, we also want our community members to support the FCS education programs which can also help address this issue.
• Use/adapt these slides for your own presentations, i.e., add your name, position, etc. on title slide and share your connection to FCS, i.e., FCS teacher, teacher educator, member of AAFCS, etc.
• Verbally give credit to Alice Henneman, MS, RD, University of Nebraska-Lincoln Extension for developing the slides based on the Dietary Guidelines for Americans, 2010, that have been peer reviewed in 2011. Essentially, she is your co-presenter.
• Use these slides to introduce yourself and FCS education and ways FCS can help with the obesity issue in your community and state and distribute the Empowering FCS Education Brief.
Slides adapted from
Alice Henneman, MS, [email protected]
http://food.unl.edu UNL Extension ~ Lancaster County
food.unl.edu/web/fnh/educational-resources
This is a peer reviewed publication • February, 2012Adapted and updated from an earlier “Spending Your Calorie Salary” by
Alice Henneman and Bev Benes”
Speaker NameEmployerContact Information
Nutrition and Wellness Food Preparation and Safety Consumer and Family Resources, including Financial Literacy Parenting Reasoning for Action Career, Community and Family Connections Family Human Development Interpersonal Relationships
*National Standards for FCS http://nasafacs.org/national-standards-competencies.html
Family and Consumer Sciences (FCS) Areas of Study*
“Basic measure of the amount of rationalization offered by the average individual prior to taking a second helping of a particular food.”
~Author unknown
What is a Calorie?
Spending Your “Calorie Salary”
Think of MyPlate as a “calorie salary” guide that helps you get the most health and enjoyment from what you eat
Spending Your “Calorie Salary”
Plan calories the same as major expenses — such as a car, house, or vacation
4 Budgeting $teps
1. Stay within your calorie budget
2. Choose the most value for your calorie salary
3. Consider the “true cost” of poor nutrition
4. Plan a budget for YOU
4 Budgeting $teps
1. Stay within your calorie budget
2. Choose the most value for calorie salary
3. Consider the “true cost” of poor nutrition
4. Plan a budget for YOU
Build Your Foundation First!
After you have a “foundation” built around MyPlate, if you have calories to spare in your calorie budget, then you can spend some on extras.
“It would be far easier to lose weight permanently if replacement parts weren’t so handy in the refrigerator.” ~Hugh Allen
The Latte Factor.®
David Bach, author of The Automatic Millionaire, popularized the term Latte Factor®
to demonstrate the power of saving a few dollars daily by forgoing unnecessary purchases.
Over several years, you can save thousands of dollars!
When you save by forgoing unnecessary food, you also save calories!
The Latte Factor®
Recommended Minimum Levels of Physical Activity Weekly: Adults
• 2 hours and 30 minutes of moderate-intensive activity weekly (i.e. 30 minutes, 5 times/week)
• 1 hour and 15 minutes of vigorous-intensity activity weekly (i.e. 15 minutes, 5 times/week)
Recommended Minimum Levels of Physical Activity: 6-17 years
60 minutes daily of moderate and vigorous activity
Recommended Minimum Levels of Physical Activity: 2-5 years
No specific recommendation other than to play actively several times each day
“Whenever I feel the need to exercise, I lie down until it goes away.” ~ Robert Maynard Hutchins
NOT a Solution!
32
Raise your hand for each activity that fits your lifestyle …11 ways to get physically active
without going to the gym
Ways to Increase Physical Activity
Walk up and down the soccer or softball field sidelines while watching the kids play.
Ways to Increase Physical Activity
Ways to increase physical activity
Use the stairs as much as possible … even if you don’t
need anything upstairs or downstairs!
Ways to Increase Physical Activity
Stand while you’re talking on the phone.
40
Ways to Increase Physical ActivityWays to Increase Physical Activity
Ways to increase physical activity
Walk while waitingfor your plane.
Ways to Increase Physical Activity
Ways to increase physical activity
Get off the bus or out of your car a distance from
your destination and walk the rest of the way.
Ways to Increase Physical Activity
Ways to increase physical activity
Use your exercise bicycle or
treadmill while watching TV.
Ways to Increase Physical Activity
Ways to increase physical activity
Speed up as you clean
your house!
Ways to Increase Physical Activity
4 Budgeting $teps
1. Stay within your calorie budget
2. Choose the most value for calorie salary
3. Consider the “true cost” of poor nutrition
4. Plan a budget for YOU
“Dietary Guidelines, 2010 at a Glance “PowerPoint, USDA CNPP
They provide vitamins, minerals, and other beneficial substances while being relatively low in calories, and without solid fats (in or added to the food) and without added sugars, refined starches, or sodium
Choose Nutrient Dense Foods
Nutrient Dense Foods
All vegetables, fruits, whole grains, seafood, eggs, beans and peas,
unsalted nuts and seeds, fat-free and low-
fat dairy, and lean meats and poultry are nutrient-dense when
prepared without solid fats or sugars
Whole 2% 1% Fat-free165
calories125
calories100
calories85
caloriesCalories
saved40 65 80
Switching to Fat-Free or Low-Fat (1%) Milk Makes a Difference!
A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran
B. INGREDIENTS: whole wheat flour, water, brown sugar
Can you guess: Which bread is highest in WHOLE grains?
A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran
B. B. INGREDIENTS: whole wheat flour, water, brown sugar
Can you guess: Which bread is highest in WHOLE grains?
Example: Importance of total diet
• Fruit and vegetable consumption lowers blood pressure …
• Adding low-fat, high-calcium foods to a diet high in fruits and vegetables further lowers blood pressure, and …
• Even greater reductions occur when sodium intake is restricted
The “Dietary Approaches to Stop Hypertension” (DASH Eating Plan) clinical study showed …
U.S. Dept. of Health & Human Services National Heart Lung Blood Institutehttp://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf
“For optimum health, scientists say eat a rainbow of colors. Your plate should look like a box of Crayolas.”
~Janice M. Horowitz,TIME, January 12, 2002
No Single “SUPER” Food
Many interactions occur among food constituents (such as fiber, nutrients, and phytochemicals) that affect disease risk.
Supplements vs. Food
Foods may contain additional substances and provide benefits not available from fortified foods, nutrient supplements and vitamin and mineral pills
If science could create a pill that gave us all the vitamins and minerals we need, the only problem would be …
4 Budgeting $teps
1. Stay within your calorie budget
2. Choose the most value for calorie salary
3. Consider the “true cost” of poor nutrition
4. Plan a budget for YOU
Foods thatdo little to meet nutrient needs — even if they’re within our calorie salary — can put our HEALTH and MONEY at risk
“Today in the United States, chronic diseases account for 70% of deaths, limit the activities of tens of millions more Americans, and cost our economy billions each year.
In the United States, they account for 75% of our health care spending.”
U.S. Secretary Kathleen Sebelius, Department of Health and Human Services, May 16, 2011http://geneva.usmission.gov/2011/05/16/sebelius-chronic-diseases-a-growing-health-problem-for-countries-everywhere /
“We also know that the burden of chronic disease is growing in large part because of our lifestyles — the choices we make about where we live, what we eat, and how we exercise.”
~ U.S. Secretary Kathleen Sebelius, Department of Health and Human Services, May 16, 2011http://geneva.usmission.gov/2011/05/16/sebelius-chronic-diseases-a-growing-health-problem-for-countries-everywhere/
“Healthy eating is associated with reduced risk for many diseases, including several of the leading causes of death: heart disease, cancer, stroke, and diabetes.”
~ Centers for Disease Control and Preventionhttp://www.cdc.gov/healthyyouth/nutrition/facts.htm
“The Dietary Guidelines for Americans recommend a diet rich in fruits and vegetables, whole grains, and fat-free and low-fatdairy products for persons aged 2 years and older.”
~ Centers for Disease Control and Prevention http://www.cdc.gov/healthyyouth/nutrition/facts.htm
Average Cost of Medications/Month
High cholesterol
(Cost of statins, a type of drug that helps lower cholesterol)
$11 to $277
Consumer Reports, April 2010http://www.consumerreports.org/health/best-buy-drugs/statins.htm
Average cost of medications/month
Type 2 Diabetes
$15 to $505
U.S. National Library of Medicine National Institutes of Health, based on prices from Red Book: Pharmacy’s Fundamental Reference, 2011 Edition http://www.ncbi.nlm.nih.gov/books/NBK63537/#prices
Pills vs. Food: You WON’T see these drug side effects listed on food
• Dizziness• Nausea• Blurred vision• Muscle cramps• Headache• Constipation• Breathing difficulties• Insomnia• Decreased sex drive• Tremors
Photo: courtesy of Alice Henneman
4 Budgeting $teps
1. Stay within your calorie budget
2. Consider the “true cost” of poor nutrition
3. Choose the most value for calorie salary
4. Plan a budget for YOU
As You “Budget,” Choose Foods for Good Taste as Well as Health!
“What some call health, if purchased by perpetual anxietyabout diet, isn’t much better than tedious disease.”
~George Dennison Prentice
Situation 1
Your diet is fairly healthy, but your healthcare professional says it would help your blood pressure to lose some weight.
How do you fine-tune your already positive eating patterns?
Situation 1: Fine-tune
Add extra physical activity to your day
Image courtesy of Centers for Disease Control and Prevention, http://www.cdc.gov/nccdphp/dnpao/hwi/downloads/stairwell_messages.pdf
Situation 2
Fruit and vegetable intake is low.
How do you fine-tune your intake to increase fruits and vegetables?
Situation 2: Fine-tune
• Eat larger servings
• Snack on them
• Toss into salads
• Serve them with dips
• Add fruits to cereal and yogurt
• Serve vegetable soup
• Add to omelets
Situation 3
Less than half of your grain group servings are whole grain.
How do you fine-tune your whole grain intake?
Situation 3: Fine-tune
Look for whole grain forms of grains you’re already eating.
Example: Enjoy some of the many forms of brown rice as well as white rice.
Photo courtesy of USArice.com
Situation 4
There is a lack of variety in your fruits and vegetables.
How do you fine-tune your selections to increase variety?
Situation 4: Fine-tune
• Buy frozen mixed vegetables and fruits
• Commit to trying one new fruit or veggie each time you shop
• Eat a variety of colors
Raise Your Hand if Your Fruits & Vegetables This Week Included …
• 5 colors
• 4 colors
• 3 colors
• 2 colors
• 1 color
Final Thoughts …
“Money is the most envied, but the least enjoyed. Health is the most enjoyed but the least envied.”
~Charles Caleb Colton
“Thank you” to the following people for reviewing these slides.
• Lisa Franzen-Castle
• Vicki Jedlicka
• Patricia Luck
• Amy Peterson
• Joyce Reich
• Kayte Tranel
• Nancy Urbanec
• Karen Wobig
• Choose MyPlate at http://ChooseMyPlate.gov
• Dash Diet at http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf
• Dietary Guidelines for Americans, 2010 at http://www.cnpp.usda.gov/DGAS2010-PolicyDocument.htm
• Dietary Guidelines, 2010 at a Glance Slide Presentation, U.S. Department of Agriculture Center for Nutrition Policy and Promotion
• Nutrition Facts, Centers for Disease Prevention and Control at: http://www.cdc.gov/healthyyouth/nutrition/facts.htm
• Selected Messages for Consumers, U.S. Department of Agriculture Center for Nutrition Policy and Promotion at http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/SelectedMessages.pdf
• U.S. Secretary Kathleen Sebelius, Department of Health and Human Services, May 16, 2011http://geneva.usmission.gov/2011/05/16/sebelius-chronic-diseases-a-growing-health-problem-for-countries-everywhere/
References
If you’re viewing this PowerPoint online, please click below and tell us how you liked it.
http://food.unl.edu/web/fnh/calorie-salary-feedback
Thank you!
Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln
cooperating with the Counties and the United States Department of Agriculture.
University of Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of the
University of Nebraska–Lincoln and the United States Department of Agriculture.