HealthierUS Veterans

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• HealthierUS Veterans

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What is HealthierUS Veterans?

• Initiative sponsored by Departments of Veterans
  Affairs and Health and Human Services
• Focus on improving health of veterans and family
  members by encouraging healthy eating and
  physical activity
• Aim to reduce risk of obesity and diabetes

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Why Focus on Obesity and Diabetes?

• Obesity and Diabetes are significant problems for
  veterans who receive care from VA
• Overweight/obese individuals are at risk for a
  number of chronic health conditions
• 20.8 million people in the US have diabetes

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Obesity Trends Among US Adults
? 25
No Data
10-14
15-19
20-24
Source Behavioral Risk Factor Surveillance
System, CDC.
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HealthierUS Veterans

• 5 components
• VAs MOVE! Weight Management Program
• Prescription for Health
• Fitness Challenges
• Partnerships between VA medical facilities and
  community-based programs funded by HHS
• Fit for Life Veteran Volunteer Corps

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www.healthierusveterans.va.gov
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Am I at risk for diabetes or obesity?

• Obesity is an excessive amount of body fat in
  relation to lean body mass.
• Determined by BMI
• Body Mass Index is a number that shows body
  weight adjusted for height
• A higher BMI means increased risk for
  weight-related diseases.

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What is my BMI?
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• Eat Healthy

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What Can I Do?Eat Healthy

• Keys to healthy eating
• balance, variety and moderation
• Aim for at least 5 servings of colorful
  vegetables or fruit each day

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Eat Healthy

• Have 3 servings of lowfat milk, cheese, yogurt or
  other calcium-rich foods each day

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Eat Healthy

• Make half your grains whole grains

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Eat Healthy

• Know the limits on fat, salt and sugar

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Eat Healthy

• Go lean with protein
• Control calories

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How Do I Know How Much to Eat?

• Estimate your calorie needs!
• Take your weight in pounds and divide by 2.2
• This is your weight in kilograms
• Multiply your weight in kilograms by the number
  of calories according to the chart

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What Can I Do?Be Active

• Use the stairs instead of the elevator, if
  possible
• Take the long way to walk to meetings

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Be Active

• Take a walk (or roll) each day
• Find a partner to motivate each other

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Be Active

• Park farther away from your destination
• Take short walks during lunch and breaks

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Portion Distortion
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Creeping portion distortion
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Keep an eye on your food portion sizes
Avoid portion distortion!
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Larger portions add up
10 pound weight gain per year
100 extra calories per day
Maintaining a Healthy Weight is a Balancing
Act Calories In Calories Out
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Bagel
Today
20 Years Ago
3-inch diameter
6-inch diameter
350 calories
140 calories
210 calories!
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How long would you have to rake leaves to burn
about 210 calories?
Increased size 210 MORE calories
50 minutes
Based on 130-pound person
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Coffee
45 calories
350 calories
305 calories!
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How long would you have to walk to burn about
305 calories?
Increased size 305 MORE calories
1 hour and 20 minutes
Based on 130-pound person
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Cheeseburger
590 calories
333 calories
257 calories!
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French Fries
610 calories
210 calories
400 calories!
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1 hour and 30 minutes
Based on 130-pound person
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How long would you have to walk leisurely to
burn approximately 400 calories?
Increased size400 MORE calories
1 hour and 10 minutes
Based on 160-pound person
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Soda
250 calories
85 calories
165 calories!
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35 minutes
Based on 160-pound person
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Spaghetti and Meatballs
1,025 calories
500 calories
525 calories!
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Muffin
500 calories
210 calories
290 calories!
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Pepperoni Pizza
500 calories
850 calories
350 calories!
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Popcorn
20 Years Ago
5 cups
270 calories
630 calories
360 calories!
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Chocolate chip cookie
Today
20 Years Ago
1.5 inch diameter
3.5 inch diameter
55 calories
275 calories
220 calories!
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Control Portion Sizes
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Try the Plate Method of Portion Control
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The Supersizing of America
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Ethnic Foodthe Healthy Way

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Choosing a Restaurant

• Quest for good food.
• What are you hungry for.
• Look for variety and healthy choices.
• Consider your price range.

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At the Restaurant

• Ask how foods are prepared.
• Think fish, poultry, and lean meats.
• Remember 5-9 a day.
• Look for whole grains and calcium sources.
• Identify high fat, salt and sugar items.
• Order salad dressings on the side.

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Asian Food Eat More Of

• Lightly stir-fried or steamed vegetable dishes
• Steamed rice, tofu items (not fried)
• Teriyaki chicken bowls
• Lightly stir-fried or broiled chicken or fish
  dishes
• Fortune cookies, green tea

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Eat Less Of

• Egg rolls, fried rice, fried noodles,
• Lo Mein dishes
• Breaded and deep fried meats
• Dishes with lobster sauce
• Chicken wings
• Crab puffs
• Vegetable tempuras

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Italian Eat More Of

• Pasta or chicken dishes with tomato, clam or
  garlic sauce
• Minestrone soup
• Italian bread (plain)
• Salad with olive oil and vinegar
• Ices or fresh fruit for dessert

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Eat Less Of

• Dishes with cheese or cream sauces
• Garlic bread
• Cheesecake, ice cream or pastries
• Breaded meats
• Sausage

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Mexican Eat More Of

• Lean chicken, lean beef, shrimp
• or vegetable fajitas with salsa
• Flour or corn tortillas (baked)
• Gazpacho
• Chicken tostada or chicken enchilada (plain)
• Salad bars (avoid high fat toppings)

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Eat Less Of

• Fried tortillas or tortilla chips
• Extra cheese
• Sour cream and guacamole
• Refried beans and fried rice
• Milkshakes made with whole milk or ice cream

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Spice Up Your Life!

• Be on a quest for Good Food
• Remember balance, variety, and moderation.
• Have fun, be healthy, and MOVE!

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What Are My Next Steps?

• Wear a pedometer and get more
• active.
• Practice balance, variety, and
• moderation for good nutrition.
• If you are at a healthy weight,
• work to maintain it. If you are
• overweight, work to lose a little
• even a 10 loss can make a
• big difference.

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How can I participate in HealthierUS Veterans?

• Be a positive role model
• Be a health conscience consumer
• Encourage your friends and families to get
  healthy with you.
• Participate in VAMC fitness challenges and
  activities.
• Register for the Presidents Challenge and track
  fitness activities on-line
• www.healthierusveterans.va.gov/FitnessChallenges.a
  sp

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Content Provided byLinda Kinsinger MD,
MPHEllen Bosley MS, MBA, RD Shari Kerns-Smith,
RD Barbara E. Hartman, MS, RD, LDHillary
Chrastil, RD Sue James, RDNicole Kleist, RD
Thank you