Diabetes Prevention

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Diabetes Prevention

• GE Energys 4 Key Nutrition Messages
• Month 2 Class 1

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Deal Yourself a Winning Hand . . .
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Five or more servings of fruits and vegetables
each day
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5 A Day for Better HealthEating Fruits and
Vegetables Is an Easy Way to Prevent Many Diseases

• Prevent and reduce high blood pressure
• Part of a plan to prevent diabetes
• Reduce LDL bad cholesterol
• Fundamental part of the Mediterranean diet
• Recommended by the national cancer institute

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The More Variety, the Better. Aim for
Dark-green, Deep-yellow and Red Vegetables.

• Spinach, kale, brussels sprouts, broccoli,
  asparagus, sweet potatoes, red peppers, squash,
  beets, carrots, tomatoes, cauliflower, onions,
  and garlic

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Fruit.The Sweet Treat!

• The more variety, the better! Aim for deep
  colored fruits.
• Full of essential vitamins, minerals and fibers.

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Beans Count

• High in fiber
• Heart healthy

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Tips on Getting Your 5 A Day
1 medium sized piece of fruit ¾ cup (6 oz.) of
100 fruit or vegetable juice ½ cup of raw or
cooked vegetable or fruit 1 cup of raw leafy
vegetables (dark green varieties) ½ cup of cooked
dry peas or beans ¼ cup of dried fruit
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Portion DistortionSize Does Matter
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Before we look at what has happened to portion
size.

• Lets look at what has happened to the size of
  the average American.

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Obesity Trends in the US1985
Source Mokdad A H, et al. J Am Med Assoc
199928216, 200128610.
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Obesity Trends in the US 1986
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Obesity Trends in the US1987
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Obesity Trends in the US 1988
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Obesity Trends in the US1989
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Obesity Trends in the US1990
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Obesity Trends in the US1991
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Obesity Trends in the US1992
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Obesity Trends in the US1993
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Obesity Trends in the US1994
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Obesity Trends in the US1995
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Obesity Trends in the US1996
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Obesity Trends in the US1997
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Obesity Trends in the US1998
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Obesity Trends in the US1999
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Obesity Trends in the US2000
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Obesity Trends in the US2001
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Obesity Trends in the US2002
(BMI ?30, or 30 lbs overweight for 54 person)
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Twenty Years of Change

• A bagel 20 years ago was 3 inches in diameter and
  had 140 calories. How many calories do you think
  are in today's bagel?
• Answer 350 calorie

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Twenty Years of Change

• A portion of spaghetti and meatballs 20 years ago
  had 500 calories. How many calories do you think
  are in today's portion of spaghetti and
  meatballs?
• Answer 1,025 calories

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Twenty Years of Change

• A cheeseburger 20 years ago had 333 calories. How
  many calories do you think are in today's
  cheeseburger?
• Answer 590 calories

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Growing Portions

• A 6.5-ounce portion of soda had 85 calories. How
  many calories do you think are in today's
  portion?
• Answer 250 calories

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Twenty Years of Change

• The 2.4 ounce serving of fries served 20 years
  ago had 210 calories. How many calories do you
  think are in today's portion?
• Answer 610 calories

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Twenty Years of Change

• A turkey sandwich 20 years ago had 320 calories.
  How many calories do you think are in today's
  portion?
• Answer 820 calories

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Portion Distortion

• The USDA recommended serving size for a muffin is
  1 ½ ounces which is 115 calories. How many
  calories are in a muffin typically served today?
• Answer 710 calories (6.5 ounces)

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Portion Distortion

• The USDA serving size for meat is 2.5 ounces
  which is 190 calories. How many calories in the
  average portion served in restaurants?
• Answer 615 calories (8.1 ounces)

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Would You Like to Super Size That?

• A cheeseburger, order of fries and soda has 690
  calories. Make it a double quarter pounder
  with cheese and super size your meal. How many
  calories in this bargain?
• Answer 1780 calories

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Ill Just Have a Little Snack

• How many calories are there in a classic Cinnabon
  brand cinnamon roll?
• Answer 730 calories
• (A Pecanbon has 1100 calories!)

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Learn the Fat FactsNot All Fats Are Created Equal
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Omega 3 Fatty fish 2 times a week Omega 6
controversial, watch the science develop, minimal
amount
Poly
Make this the main fat in you diet. Use olive
oil, canola peanut oil for cooking.
Mono
Count grams of Saturated fat. lt10 if you have
heart disease lt20 g for others
Sat
Check food labels for hydrogenated oils and keep
to a minimum. Avoid Fast Foods
Trans
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Combine Good Nutrition with an Active Lifestyle
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