Nutrition Activities for a Nation in an Unfit State from Positively AgingM'O'R'E' Curriculum Project

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Nutrition Activities for a Nation in an Unfit
State fromPositively Aging/M.O.R.E.
Curriculum Projects

• Linda Pruski
• MaryAnne Toepperwein
• Cheryl Blalock
• Yan Liu
• Olivia Lemelle
• Society for Advancement of Chicanos and Native
  Americans in Science
• October 23, 2004

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National Institutes of Health

• National Institute of Dental and Craniofacial
  Research
• National Institute on Aging
• National Center for Research Resources
• National Heart Lung and Blood Institute

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Positively Aging /M.O.R.E. Goals

• To help teachers . . .
• prepare and implement research-based curricular
  materials that explore interdisciplinary
  opportunities in gerontology, physiology and
  health
• prepare students to make critical health
  decisions for extending and enhancing their lives

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Positively Aging /M.O.R.E. Goals

• To help teachers . . .
• develop sensitivity to the needs and concerns of
  the aging population
• foster an enduring interest in scientific
  research and medical careers

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Positively Aging TEKS AlignmentUnit 7, Lesson
5A, Grade 8 Building My Own Food Pyramid
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Were fat .

• Source of immediate and stored energy
  (9 calories/gram)
• Protect internal organs and bones against
  mechanical shock

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Were fat .

• Insulate body reduce heat loss, increase warmth
• Architecture of cell membranes, myelin sheaths,
  and skin

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Were fat .

• Synthesize vitamin D, steroids, and sex hormones
• Helps to absorb vitamins A, D, E, K

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Were fat . How do you know if youre
overweight?

• Scales???

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Were fat . How do you know if youre
overweight?

• Body Mass Index(Adults)
• BMI Weight (lbs) x 703
• Height (in) x Height (in)
• (703 conversion factor to metrics)

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Were fat . How do you know if youre
overweight?

• Nomograms

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Were Fat when

• BMI Nomograms
• Women Healthy BMI 22
• Men Healthy BMI 18

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BMI ranges kg/m2

• Underweight lt 18.5
• Normal weight 18.5-24.9
• Overweight lt 25-29.9
• Obesity (Class 1) 30-34.9
• Obesity (Class 2) 35-39.9
• Extreme Obesity ? 40 (Class 3)

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Fat Distribution

• Apple shape fattest
  in the abdomen area greater risk of coronary
  artery disease, stroke, high bp, and
  diabetes than those with pear
  shape distribution of fat
• Pear shape
  fattest in hips, buttocks,
  and thighs

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Were Fat when

• Waist Circumference
• Women Norm lt 35 inches (88 cm)
• Men Norm lt 40 inches (102 cm)

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Measuring waist circumference...
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Were fat . How do you know if youre
overweight?

• Waist-to-Hip Ratio
• Measure waist at the navel, then hips at the
  greatest circumference around buttocks
• Divide waist measurement by the hip size. This is
  W/H ratio.
• W/H ratio gt 1.0 (men) 0.8 (women)

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Were Fat when

• Skin Fold Calibrations
• Tricep
• Illium
• Abdominal
• Chest
• Axillary
• Thigh

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Skinfold location for women

• Triceps - One half the distance between the
  shoulder and elbow, use the dominant side
• Iliac Crest - Diagonally on the natural line of
  the skin on the iliac crest
• Thigh To the inside side of thigh and just
  above the knee
• Abdominal - One inch to the right of the navel

http//btc.montana.edu/olympics/physiology/pb03.ht
ml
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Skinfold locations for men

• Thigh - See above
• Chest - Above and to the right of the right
  nipple - may be done diagonally
• Abdominal - One inch to the right of the navel

http//btc.montana.edu/olympics/physiology/pb03.ht
ml
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Calculating Fatness from the Skinfold

• Sum the three skinfolds
• Use the skinfold sum and your age to determine
  your percent fat in the body composition chart.

http//btc.montana.edu/olympics/physiology/pb03.ht
ml
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Were fat . How do you know if youre
overweight?

• Bioelectric Impedance Analysis (BIA)
• Simple method for determining the lean body mass
• Uses a special scale with footpads. A harmless
  amount of electrical current is sent through the
  body, and then the percentage of body fat is
  calculated.
• Electrodes placed on a wrist and an ankle and on
  the back of the right hand and on the top of the
  foot. The change in voltage between electrodes is
  measured.

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Were fat . How do you know if youre
overweight?

• Hydrodensitometry
• The person is weighed using a specialized scale
  while completely submerged under water.
• The principle behind the technique is that fat
  floats and nonfat components sink.

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Our Nation in an Unfit State

• The problem is bigger than me!

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Were fat!

• 54.3 US adults
• are overweight
• Source National Center for Health Statistics

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Were fat!

• 62.3 of U.S. men
• are overweight
• Source National Center for Health Statistics

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Were fat!

• 46.6 of U.S. women
• are overweight
• Source National Center for Health Statistics

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Were fat!

• Greater prevalence among .
• women of poverty or lower economic class
• Source Healthy People 2010

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Were fat!

• Greater prevalence among .
• Hispanic, African American, and White
• Source Healthy People 2010

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Were fat!

• Greater prevalence among .
• Hispanic males than non-Hispanic males
• Source Healthy People 2010

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Were fat!

• Less prevalence
• among .
• persons with higher education BA, BS, MA, etc.
  
• Source National Center for Health Statistics

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Were fat!

• 1 in 5 U.S. adults
• are obese
• Source National Center for Health Statistics

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Were fat!

• Greatest prevalence among
• Fat Cities!!
• S.A. ranks as nation's fattest city on federal
  list
• Highest percentage of obese (BMI of 30) adults
  31.1.
• Source San Antonio Express-News, March 4, 2003

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Source Physical Activity and Older Americans
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Were fat!

• 13 of U.S.
• children (6-11 yrs.)
• overweight or obese
• Source Healthy People 2010

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Were fat!

• 14 of U.S. adolescents
  (12-19 yrs.) overweight or obese
• Source Healthy People 2010

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Were fat!

• 41.5 of U.S. young adults (18-24 yrs.)
  overweight or obese
• Source National Center for Health Statistics

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Were Fat!

• So what are the risks?

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Were fat!

• Overweight and obesity are risk factors for
• Breathing Problems

Source Healthy People 2010 and NIH
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Were fat!

• Overweight and obesity are risk factors for
• Hypertension

Source Healthy People 2010
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Were fat!

• Overweight and obesity are risk factors for
• High Cholesterol

Source Healthy People 2010
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Were fat!

• Overweight and obesity are risk factors for
• Heart Disease

Source Healthy People 2010
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Were fat!

• Overweight and obesity are risk factors for
• Stroke

Source Healthy People 2010
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Were fat!

• Overweight and obesity are risk factors for
• Osteoarthritis

Source Healthy People 2010
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Were fat!

• Overweight and obesity are risk factors for
• Gall Bladder Disease

Source Healthy People 2010
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Were fat!

• Overweight and obesity are risk factors for
• Some Cancers

Source Healthy People 2010
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Were fat!

• Overweight and obesity are risk factors for
• Type 2 Diabetes

Source Healthy People 2010
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Were fat!

• Overweight and obesity are risk factors for
• Depression

Source Healthy People 2010
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Were fat!

• Overweight and obesity are risk factors for
• Death

Source Healthy People 2010 and NIH
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Were fat!

• Whats the monetary cost?
• About 117 billion to the US in
  2000
• Source Healthy People 2010

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Why are we Fat?
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Were fat!

• Food

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Were Fat!

• A calorie is a unit of energy. We tend to
  associate calories with food, but they apply to
  anything containing energy.
• For example, a gallon of gasoline contains about
  31,000,000 calories.

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Were Fat!

• The energy stored in food is measured in terms of
  Calories."
• Technically, one calorie is the amount of energy
  required to raise the temperature of 1 gram of
  water 1 degree Centigrade (from 14.5 to 15.5).

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Were Fat!

• Since calories are a measure of energy, there
  cannot be, as some diet books claim, different
  types of calories. A fat calorie has the same
  amount of energy as a protein calorie by
  definition.
• A person's caloric need is determined using a
  variety of mathematical equations. Age, height,
  current weight, desired weight, and height are
  taken into account.

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How Stuff Works Website
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Were Fat!

• The number of calories in a food is a measure of
  how much potential energy that food possesses.
• 1 gram of carbohydrate has 4 Calories
• 1 gram of protein has 4 Calories
• 1 gram of fat has 9 Calories.

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Portion Distortion
Source Wall Street Journal, May 20, 2003
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Meat, Poultry, Fish

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Dairy
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Veggies
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Fruit
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Grains
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Julias Food Journal One Day
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Julias Food Pyramid
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Vitamins Minerals
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Aging Pyramid
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Activity Pyramid
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Were Fat!

• Weight gained during certain critical periods of
  your life more commonly lead to an increased
  number (as opposed to increased size) of fat
  cells and make obesity more difficult to treat.
  These time periods are
• Between 12 and 18 months of age.
• Between 12 and 16 years of age.
• Adulthood when a person gains in excess of 60 of
  their ideal body weight.
• Pregnancy.

http//www.healthinformatics.com/
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Were Fat!

• Once a fat cell is formed, you generally cannot
  get rid of it.
• However, recent studies imply that
• certain medications can destroy fat cells
• maintaining lower body weight for a prolonged
  period can decrease the number of fat cells

http//www.healthinformatics.com/
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Food Purchase Habits Reported by Children and
Parents Perceptions
American Dietetic Association
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Were fat!

• Poverty
• Medications
• Medical Treatments

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Were fat!

• Disorders
• Heredity
• Inactivity

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Were fat!
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Basal Metabolic Rate (BMR)

• The amount of energy the body requires per unit
  of time to perform essential activities at rest
• Several factors can affect BMR
• Exercising skeletal muscles greatly increase BMR

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Factors Affecting Basal Metabolic Rate (BMR)
Gender
Age
Surface Area
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Factors Affecting Basal Metabolic Rate (BMR)
Emotions
Infection
Thyroxine
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Basal Metabolism Calories

• Age M F
• 23 39.0 35.2
• 24 38.7 35.1
• 25 38.4 35.1
• 26 38.2 35.0
• 27 38.0 35.0
• 28 37.8 25.0
• 29 37.7 35.0
• 30 37.6 35.0
• 31 37.4 35.0
• 32 37.2 34.9
• 33 37.1 34.9
• 34 37.0 34.9

• Age M F
• 35 36.9 34.8
• 36 36.8 34.7
• 37 36.7 34.6
• 38 36.7 34.5
• 39 36.6 34.4
• 40-44 36.4 34.4
• 45-49 36.2 33.8
• 50-54 35.8 33.1
• 55-59 35.1 32.8
• 60-64 34.5 32.0
• 65-69 33.5 31.6
• 70-74 32.7 31.1
• 75 31.8 31.1

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Classification of Activities
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Calories for Physical Activity

• For sedentary individuals
• calories for X 20
  calories for
• basal metabolism
  physical activity
• For light activity individuals
• calories for X 30
  calories for
• basal metabolism
  physical activity
• For moderate activity individuals
• calories for X 40
  calories for
• basal metabolism
  physical activity
• For very active individuals
• calories for X 50
  calories for
• basal metabolism
  physical activity

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Penn State Activity Pyramid
http//pubs.cas.psu.edu/freepubs/pdfs/uk076.pdf
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Balance .
Energy expenditure
Calorie intake
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Basal Metabolism Calories vs. Age
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Were fat!

• No MoreExcuses!

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Target Weight

• Target wt corresponding your ideal BMI
• Target Wt BMI X height (inches)2
• 725

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Were not gonna be fat anymore!

• Individual and corporate responsibility
• Resources and support

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Free Exercise Guide

• Exercise A Guide from the National Institute on
  Aging (Pub. NIH 98-4258)
• Mail request to N.I.A. Information Center
• P.O. Box 8057
• Gaithersburg, MD
  20898-8057
• Phone request to 800-222-2225
• E-mail request to niaic_at_jbs1.com
• Preview at http//www.nia.nih.gov/exercisebook/

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Monthly Fitness Challenge
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Positively Aging - M.O.R.E. Websitehttp//teach
healthk-12.uthscsa.eduThe University of Texas
Health Science Center at San Antonio
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Unit Seven You Are What You EatMiddle School

• Use the food pyramid and food labels to create
  food plans and examine differences in nutritional
  needs

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Unit EightNutrition and AgingHigh School

• Examine the role good eating habits play in
  healthy aging and how body image affects dietary
  choices

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Unit NineWatch Your Mouth

• Using slides, experiments, and observations,
  discover that good oral health practices are
  essential to good overall health throughout life

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Unit Ten Diabetes and Aging

• Learn symptoms, signs, complications, and family
  incidence of diabetes through role play, lab
  investigations, and diagnostic statistics

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Unit TwelveGive Your Bones A Break

• Examine bone development and bone health across
  the life span through laboratory experiences and
  games

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Inflamm - O Wars(Coming Soon!)

• Investigate the progression and regression of
  vascular disease through lab experiences and
  educational games

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Corpulosity(Coming Soon!)

• Examine the problem of obesity and acquire the
  knowledge to make healthy choices though an
  interdisciplinary approach

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Mo-Bility Movement by the Numbers(Coming Soon!)

• Students will explore the physics of movement in
  this unit and will don a fat apron to
  investigate how weight distribution affects their
  mobility

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Zzzzz World(Coming Soon!)

• Students will explore the world of sleep,
  including how sleep can be affected by disease
  and poor nutrition

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Pulmonary Unit(Coming Soon!)

• During a unique study of the pulmonary system,
  students will investigate the effect of
  nutrition, exercise and disease on lung capacity

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• Positively Aging Choices and Changes
• Aging Research Education Center
• University of Texas Health Science Center
• San Antonio
• 210-567-4398
• http//positivelyaging.uthscsa.edu
• Michael Lichtenstein
• Carolyn Marshall
• Linda Pruski
• MaryAnne Toepperwein
• Cheryl Blalock
• Yan Liu
• Olivia Lemelle
• Cookie Boehme
• Steve Owen
• Kacy Vandewalle

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Lifestyle Personality Quiz

• To reveal your inner tendencies and your best
  approach to lifestyle changes, Cindy Moore, R.D.
  has developed this simple quiz.

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Tortoise of Hare?

• Are you patient and process-oriented, like the
  fabled tortoise? Or does instant gratification
  sound better?
• Tortoises are comfortable losing weight the
  prudent way.
• You make one or two diet changes at a time. For
  example, you will eat two servings of fruit every
  day for two weeks instead of other snacks.
• Then you'll add another goal -- to get two
  servings of low-fat dairy every day. "It's a
  gradual, long-term focus on changing habits, not
  a quick fix," explains Moore.

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Tortoise of Hare?

• Hares crave instant gratification and this is
  what sells diet plan books.
• If your goal is to lose weight quickly, you'll
  try any high-protein, low-carb, or very
  low-calorie diet fad diet
• The hitch Any fad diet will let you lose weight,
  but those diet plans don't let you maintain
  weight loss. You need be mindful that, unless you
  go to a transition diet plan, you will regain the
  weight.

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Scheduler or Spontaneous?

• Schedulers are planners.
• You prefer a more structured approach to meals --
  even snacks -- as well as physical activity.
• Every week, map out the foods, meals, and workout
  schedule that work best for you.
• Make a grocery list at the same time.

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Scheduler or Spontaneous?

• Spontaneous people must deal with their impulses.
  
• They need discipline
• They need to make a healthful decision
  spontaneously.
• They must be judicious at every turn. They can
  have a small piece cake, but have it less
  frequently.

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Adventurer or Tried and True?

• The adventurer loves to try new foods, new diet
  plans, new ways of eating
• They need to select foods with fewer calories. It
  means eating more fruits, vegetables, whole
  grains, low-fat protein.
• It can also mean eating foods they didn't grow up
  with, like bulgur wheat, couscous, barley,
  sushi. It can mean adding more legumes and beans.
  
• Adventurous types also like trying new physical
  activities, new sports. If you normally take an
  aerobics or spinning class, try something else --
  rebounding or Pilates or yoga -- or lift weights
  - it will keep you from getting bored.

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Adventurer or Tried and True?

• Tried and True Familiarity lovers don't need to
  change their food choices. . .
• just eat less of them. On the downside, you're
  going be hungrier because you're reducing volume.
  But at least you won't have to change the foods
  you eat.
• the familiar walking or running routines should
  get bumped up a notch. Aim for longer or more
  frequent workouts. The downside overuse of
  joints. Doing step classes or running seven days
  a week is hard on your knees.
• Diversity is more healthful. Do at least two
  different physical activities, one aerobic and
  the other a form of strength training.

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Social Animal or Lone Wolf?

• Social Animal Social support keeps you
  motivated, so seek out a buddy or group.
• You may even need a weight loss consultant or
  family "cheerleader" backing you up
• Make sure your family is supportive and won't
  undermine your efforts by buying foods not in the
  plan or discouraging you from exercising
• Some groups and plans provide social support,
  meetings, and cheering.
• Weight management classes let you learn with a
  group, so you don't have to think of all the
  questions yourself.
• Or maybe you just want to meet with a weight
  management professional once or twice, to learn
  what you need to do.

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Social Animal or Lone Wolf?

• Lone Wolf For independent types, the Internet
  can provide a wealth of nutrition information.
  The only danger is, you must make sure you can
  determine what's bogus and what's science-based
• "Nutrition Navigator" on the Tufts University web
  site provides an evaluation of various diet web
  sites. Also, the American Dietetic Association,
  American Heart Association, and the U.S.
  Department of Agriculture are good resources for
  recommended diet plan information. WebMD has an
  independent review of the latest diets.
• For independent people, exercise classes may be a
  total turn-off. They may prefer running in their
  neighborhood, step machines, or even weight
  resistance training -- things they can do on
  their own. These people are good at tracking
  their progress. That can be a great self
  motivator.

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Long-Term or Sort-Term Goal Setter?

• If you prefer the long-term approach to good
  health, look to the American Dietetic
  Association, the American Health Association, and
  the American Association for Cancer Research web
  sites. They provide nutritional guidance aimed at
  preventing chronic diseases by eating a balanced,
  healthy diet.

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Long-Term or Sort-Term Goal Setter?

• Short-termers will naturally try all the new
  diets and the bestselling diet books. Just be
  careful that the diet plan is not harmful.
• For example, if you have a family history of
  kidney problems, or if you have hypertension,
  eating a high-protein, low-carb diet makes
  kidneys work harder.

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Controller or Follower?

• Controller Don't call them control freaks. They
  just like to control their own lifestyle and diet
  programs.
• They need to use good decision-making tools.
• Read the nutrition information panels on
  products.
• Check the USDA's food guide pyramid.
• Research fiber, soy, whole grains, and
  antioxidants.

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Controller or Follower?

• Followers would rather have a step-by-step plan
  and weekly menus handed to them.
• They should see a nutritionist.
• They should also see an exercise physiologist or
  personal trainer to get a workout plan that works.

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Creative or Crave Routine?

• Creative people will try new recipes, new cooking
  techniques, and new restaurants. They may be more
  receptive to trying new sports.
• tap into those creative urges
• try a new cookbook or vegetarian food just
  because it tastes good and is something different

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Creative or Crave Routine?

• People who crave routine can
• stick to familiar foods, but should cut back on
  portions
• for physical activity, they should identify one
  thing and stay with it
• for example, resolve to walk several days a week
  -- whether it's around the neighborhood, at the
  gym, or on a treadmill at home

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Self-Motivated or Pressure Sensitive?

• Self-motivated types have greater flexibility
  with diet plans and exercise.
• They may not eat breakfast or work out at the
  same time every day, but they will fit it in.

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Self-Motivated or Pressure Sensitive?

• Pressure-sensitive people respond better to
  schedules. That's how they put pressure on
  themselves.
• Put meals and exercise on your calendar, so you
  will do it. Otherwise, it will slip by you.
  Enroll in a class to force exercise onto your
  schedule -- otherwise you won't do it.

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• What we eat today walks and talks tomorrow.
• Lynne Alpern Esther Bloomenfield, Oh Lord, I
  Sound Just Like Mama, 1986