Obesity Prevention “Weighing In” Calories and Exercise Do Count! Carolyn Washburn Utah State University Extension Washington County
American’s State n n 2 out of every 3 Americans (65%) are overweight or obese. 1 out of every 6 youth are overweight. 400, 000 Americans will die this year from obesity related issues. Obesity costs America over $117 billion dollars in health care a year.
What is Obesity? Obesity is considered 30 pounds over weight. Today’s children weigh 10 lbs. more than the children did 10 years ago.
Obesity leads to: n n n Diabetes Cardiovascular disease Cancer Arthritis Pulmonary issues
What leads to Obesity? Most Americans exceed their daily calories without getting the needed nutrients. Portion size Added caloric beverages Low fiber foods Decreased water consumption Decreased milk products We are less active.
Why has this happened? n n n Increased variety and availability of foods. Good taste of foods. Convenient foods. Marketing to Americans like a good deal-portions or ”buy one get one free”. Family supervision.
Utah’s State n n 40 -44% reported eating fruits and vegetables 1 -2 times a day. 20% obesity rate (1 out of 7) for youth. Lowest rate of obesity in nation.
Factors n n n Time is a constraint. Obesity and income do relate. Large consumption of sugars and fats. Taste, Americans want food that tastes good! Instant gratification. Eating out, we consume 20% more food.
Added Sugars n n n 35 % in Soft Drinks 13% in Cookies 16% in Candies 10% in Cereals 9 % in Dairy products
Start Prevention n n n n Encourage families to eat together. Encourage 5 – 9 a day! Encourage more whole wheat foods. Encourage reduced sugars, carbs and fats. Promote portion sizes. Encourage dairy products. Encourage increased exercise. Encourage Americans to be “on the move”!
Know the Portion Size n n n Help America to begin eating smaller portion sizes-know what a portion size actually is. Use smaller plates. Leave “open space” on the plates. Never tell the person to “clean their plate”. Eating out (1/2 of Families food is from out of the home) we consume 2 x as much.
The Portion Size
Encourage “ 5 - 9” A Day
Encourage Whole Grains
Benefits of Dairy to Weight Control
Research M. B. Zemel Study High Calcium intake related to weight loss n 3 or more a day dairy-Consuming of fewer calories n D. Teegarden Research n Body fat and insulin resistance P. K. Newby n Dairy products and reduced waist circumference
Get on the Move Exercise n n Moderate exercisers will eat more. High intensity exercisers will not eat more. Ancestors had a rate of 3: 1, we are currently 7: 1 (amount of intake to output) 30 minutes of exercise =150 -200 calories
Exercise n n n 30 minutes of exercise daily. 60 -90 minutes to keep off lost weight. Epidemic of Physical Inactivity and Poor Nutrition. **Only 25% of Americans meet the minimal exercise guidelines of 30 minutes a day.
What can we do? n n n Take the stairs. Park at back of parking lot. Walk the kids to school. Get friends and family to walk exercise with you. Stretch at work. Use a pedometer.
Movin’ To The Beat
Let’s Warm Up
• Wave your arms • Wiggle your behind • Bend down and wiggle the behind
n Climb the ladder n Swim in the water n Row a Canoe n Swing the golf club
n Ride the horse (bend knees) n Walk up the stairs n Twist like a washing machine n Swing like a windmill
n Move
Keep on Going!
It All Equals n What is taken in, must equal the out put of energy. If not, added weight forms. The scales are tipping!
Even small changes can become economically positive.
Bug spray won’t do it! We can’t expect science to solve this problem.
Yes, There is an Obesity Epidemic! These factors are all affecting the problem: Snacking Breakfast Composition School Meals Vending Machines Portion Sizes Fast Foods Working Moms Education Income Soft Drinks Sugar Intake Family Meals Feeding Status Depression
What Can We Encourage? We must become the change agents! Target Youth-90 % of all children in schools. 4 -H after school physical activity/nutrition clubs. Parent education of problem. Advertising, Billboards for awareness, Signs (Take the stairs, you’re making your heart strong). Lots of possibilities! Teach families not to eat and watch TV. Teach families and youth competent eating skills.
Developing Healthy Life Skills Change behavior and attitude of youth in 5 days! n n Daily Project Skill Daily Life Skill Lesson Food experiences Daily Exercise with skill activities
Epidemic of Physical Inactivity and Poor Nutrition
Wiggle it Out n Washer Agitation n Spin Dry n Limp all Over n Hang it Out (stretch)
Information: National Obesity Prevention Conference Washington D. C. 2004 Sponsored by USDA n n n n n Agricultural Research Center for Nutrition Cooperative Extension Economic Research Food and Nutrition Services Food and Drug Administration National Institute of Health Center for Disease Control and Prevention National Dairy Council
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