Nutrition and You

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Nutrition and You

• Susan Yim

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Topics

• Nutrition
• Overweight/Obesity
• Food Guide Pyramid
• Group Activity

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What is Nutrition?

• The process of the body using food to keep you
  alive.

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Overweight Obesity

• Energy intake and Energy output Imbalance
• According to the American Obesity Association
  (2002), Obesity is on the verge of surpassing
  smoking as 1 cause of preventable death.
  Obesity is the second leading cause of
  unnecessary deaths.
• 65 Americans

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Prevalence of Overweight Obesity by Ethnicity
in Hawaii

• Ranked Highest to lowest
• Hawaiian.69.3
• Other/unknown..59.4
• Caucasian..........................49
  .3
• Chinese46.6
• Filipino............................
  46.3
• Japanese...44.1
• Hawaii Health Survey, 2003

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Body Mass Index BMI

• BMI (            Weight in
  Pounds             ) x 703 (Height in
  inches) x (Height in inches)
• BMI (kg/m2)
• Obesity-class I...........30.0
  34.9
• Obesity-class II.35.0 39.9
• Extreme obesity-class III..gt40
• Overweight.................25.0
  29.9
• Normal/Healthy18.5 24.9
• Underweight.lt18.5
• Possible eating disorder.lt16

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Food Pyramid Old vs. New
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Using Hand Measurements

• Tip of the thumb (to first knuckle) 1 tsp.
• Whole thumb 1 Tbsp.
• Palm of your hand or the size of a deck of
  playing cards 3 ounces. (This is the portion
  size of cooked meat protein most people need at
  a meal.)
• Tight fist 1/2 cup
• Loose fist or open handful 1 cup
• These guidelines hold true for most women's
  hands. Check the size of your hand's measurements
  with measuring cups, spoons, and a scale.

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Quick Facts

• 3500 Kcal 1 pound
• 1 can of soda 150 Kcal
• Sugar contents of soda Orange Juice
• Water Recommendation 8 8oz./day
• 2 32oz sports (water) bottle

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Quick Tips

• Like Plate Lunch?
• Brown Rice vs. White Rice
• Tossed Salad w/dressing on side vs. Macaroni
  Salad
• Like Soda?
• Regular vs. Diet
• Diet vs. Iced Tea
• Iced Tea vs. Water w/Lemon
• Like Chocolate Bars?
• Chocolate Bars vs. Protein Bars
• Like Snacks/Desserts?
• Ice Cream vs. Frozen Yogurt
• Add fresh Fruits

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Group Activity
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Breakfast

• Dunkin Donuts
• Chocolate Donut
• Coffee with cream and sugar

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Lunch

• Typical Fast Food Meal
• Large Cheese Burger
• Large French Fries
• Large Coke

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Dinner

• Plate Lunch-Typical Meal from Zippys or BBQ
• Chicken Katsu
• White Rice
• Macaroni Salad
• Large Coke

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Snacks/Dessert

• Potato Chips
• Strawberry Pie from Anna Millers
• Cookies and Cream Ice Cream from Cold Stone

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Thank You

• Questions?

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Director of Dietetics Program

• Anne C. Shovic, Ph.D., R.D.
• Ag Sciences III 314 I
• Telephone [phone]
• e-mail shovic_at_hawaii.edu