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Special Olympics Florida
Portion Distortion
Slides marked by are adapted from “Portion Distortion II” by the National Heart, Lung and Blood Institute http://hin.nhlbi.nih.gov/portion
How portion sizes have changed over the last 20 years?
Special Olympics Florida
What does this mean?
You would have to vacuum for 1 hour and 30 min to burn 290 calories
Special Olympics Florida
What does this mean?
You would have to play golf for 1 hour ( while walking and carrying your clubs) to burn 350 calories
Special Olympics Florida
What is BMI?
A number calculated from a person's weight and height
A measure of body fat
Method of screening
Special Olympics Florida
BMI Categories
Weight Status Category
BMI Range
Underweight Below 18.5
Healthy Weight 18.5 - 24.9
Overweight 25 - 29.9
Obese Above 30
http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html.
Special Olympics Florida
Why is BMI Important?
High BMI = High risk for:
High blood pressure
High cholesterol
Type 2 diabetes
Heart disease
Stroke
Gallbladder disease
Osteoarthritis
Sleep apnea
Some cancers
Special Olympics Florida http://www.cdc.gov/obesity/data/adult.html
Obesity Rates Among Adults
¼ of adults in Florida are obese.
Obese? It will cost you $4,879 for a woman, $2,646 for a man every year!
Obesity is common, serious and costly
Special Olympics Florida
MyPlateBalancing Choices
Avoid oversize portions
Foods to Increase
Make half your plate fruits and vegetables
Make at least half your grains whole grains
Switch to fat-free or low-fat (1%) milk
Foods to Reduce
Drink water instead of sugary beverages http://www.choosemyplate.gov/
Special Olympics Florida
MAKE HALF YOUR PLATE FRUITS AND VEGETABLES
Add onions, mushrooms and peppers to
omelets
Add spinach (fresh, frozen or canned) to pasta
Use spaghetti squash instead of regular spaghetti and top with tomato sauce
Add fruits to oatmeal or pancakes
Add broccoli and mushrooms to spaghetti sauce
Top breakfast cereals with fruits (bananas, strawberries, blueberries, raisins, etc.)
Special Olympics Florida
MAKE HALF OF YOUR GRAINS WHOLEThe choices are endless!
Brown rice and beans
Oatmeal and fruits
Whole wheat toast
Whole wheat pasta and marinara sauce
Special Olympics Florida
GO LEAN WITH PROTEIN
¼ of your plate
Select a variety of protein foods (animal and plant)
Vegetarian options - beans, peas, soy products, nuts and seeds
Choose lean cuts, chicken without the skin, turkey
Bake, broil or grill instead of frying
Special Olympics Florida
GET YOUR CALCIUM-RICH FOODS
Aim for 2-3 servings of dairy per day.
Cheese, yogurt, milk and calcium fortified drinks such as soy/rice/almond milk
Switch to fat-free or low-fat (1%) milk.
Example of 3 servings of dairy:
MILK with breakfast cereal topped with fruits
Turkey sandwich with CHEESE, lettuce, tomatoes and a side of baby carrots
YOGURT with fruits and granola as a snack
Special Olympics Florida
Portion Sizes
Protein: 5 ½ ounces/day
Dairy: 3 cups/day
Vegetables: 2 ½ cups/day
Fruit: 3 cups/day
Grains: 6 ounces/day
http://www.choosemyplate.gov/food-groups/downloads/results/MyDailyFoodPlan_2000_18plusyr.pdf
Special Olympics Florida
Physical Activity Guidelines
1. 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity every week
2. muscle-strengthening activities on 2 or more days a week
2008 Physical Activity Guidelines for Americans
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Top 5 Reasons why You Should Drink Water
Help you lose weight
Healthy skin
Help you go to the bathroom
Good for your heart
Boost your energy
Special Olympics Florida
ResourcesNational Heart, Lung and Blood Institute. Portion Distortion I and II Quiz.
http://hin.nhlbi.nih.gov/portion. Accessed April 5, 2012.
Center for Disease Control and Prevention. Overweight and Obesity: Data and Statistics. http://www.cdc.gov/obesity/data/adult.html. Accessed June 3, 2014.
Center for Disease Control and Prevention. Healthy Weight- It’s not a diet, it’s a lifestyle! http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html. Accessed June 3, 2014.
United States Department of Agriculture. Daily food plan. http://www.choosemyplate.gov. Accessed June 3, 2014.
Family, career and community leaders of America. Understanding portion sizes. http://www.fcclainc.org/assets/files/pdf/programs/lessonplansactivities/Understanding%20Portion%20Size.pdf. Accessed June 3, 2014.
USDA and DHHS. Dietary Guideline for Americans 2010. http://dietaryguidelines.gov. Accessed June 3, 2014.
Obesity’s yearly costs. http://usatoday30.usatoday.com/yourlife/fitness/2010-09-21-obesity-costs_n.htm. Accessed 6 10, 2014.
Special Olympics Florida
Any Questions
Please contact:
Karlyn G. Emile, MPH, CHES
Director, South Florida Healthy Community
Regional Clinical Advisor-Health Promotion
Special Olympics Florida
6411 Taft Street
Hollywood, FL 33024
P (954) 272-6943
F (954) 842-4573