17. Preventative Medicine
YOU are the one
in control.
Only put in
what is going to help!
www.mypyramid.gov
www.mealsmatter.org
(Meal plans, shopping lists, exercise plans…)
22. The Keys to Healthy Lifelong
Living:
• Eat a VARIETY
• BALANCE your day with work & play
• Choose in MODERATION
23. Variety
•Have a healthy plate by…
•Choose foods from all the food groups
•Each meal should have a variety from
each food group, don’t skip breakfast
•Watch your portions
24. Food Label Cheat Sheet:
• Total fat: 3g. or less
• Saturated fat: 1g. or less
• Cholesterol: 15mg. or less
• Trans fat: 0g
25. So what foods don’t help?
• “Junk” foods-
– Cookies
– Cake
– Pie
– Chips
– Candy
– Soda
– Anything fried…
26. Think before you eat!
What health benefits
does this have
for me?
27. Moderation
• Once you consume all those “good for you
foods,” then in moderation (small
amounts) consume those treats.
• Keep a food diary
• Have an accountability partner
28. Small Changes… Big
Difference
• Hundreds of thousands of calories can be
saved each year through small changes
• People need to find those habits that
contribute to weight gain and make small
changes to reduce the number of calories
consumed.
29. Regular Soda Vs. Water or
Diet Soda
20 oz. Regular Soda Diet Soda Water
250 Calories 0 Calories 0 Calories
Possible savings:
– 26 pounds a year if you drink water
or diet soda instead of regular
soda.
Source: USDA data base.
30. Working in the
garden
Increased soda size, 20 oz: 53 minutes burns
250 calories approximately
250 calories*
*Based on 160-pound person
31. Whole Milk Vs. 1% Vs. Skim
3 cups per day-
Possible savings:
•15 pounds a year if you
drink 1% rather than whole.
•18 pounds a year if you drink skim
rather than whole.
Source: USDA database.
32. High Caloric Snack Foods
• 1 pkg. (2 cakes) =
340 calories
5/week = 270 days= 91,800 calories
Possible save: 26 pounds per year
33. Identify the foods that are
causing you weight gain:
• Check Nutrition Facts Label
• How many calories can you save per year
by making small changes
• Use the menu planner on mypryamid.gov
34. Balance
• Eat more “good” for you foods than “junk”
• Balance work & play each day
– Start slow, have fun!
35. Physical Activity
• Did you know? Walking just one mile a
day may reduce your heart disease risk by
more than 80 percent
• Set a GOAL today:
– What?
– When?
– How much?
– Where?
36. Benefits of Physical Activity
• Maintains muscle strength, joint structure and
joint function
• Makes the heart and lungs work efficiently
• Weight-bearing physical activity is essential to
normal skeletal development in childhood and
adolescence & maintaining bone mass in adults
• Reduces risk of falls
• Boosts the immune system:
infections
37. Benefits (cont.)
• Decreases risk of death from heart disease
• Improves mental health: manages stress, builds
a positive attitude, is relaxing and reduces
depression
• Improves sleep
• Delays or prevents development of diseases:
diabetes, colon cancer, high blood pressure,
osteoporosis, high blood cholesterol
38. Benefits (cont.)
• Relieves the pain and eases joint mobility of
osteoarthritis
• Helps maintain healthy weight
• Lowers levels of blood cholesterol, blood
pressure and blood glucose
• Decreases the progression of diseases: high
blood pressure, diabetes, arthritis, osteoporosis
• Increases energy level
39. Physical Activity Recommendation
(Centers of Disease Control and Prevention/
American College of Sports Medicine)
• For adults:
– At least 30 minutes a day for 5 or more
days each week.
– For weight loss, more physical activity is
required along with the reduction of
calorie intake. Get what you need!
– Skipping meals slows metabolism
40. Physical Activity- Goal
• Post your goal
• Set a deadline, be reasonable
• Have someone hold you accountable
• Have fun
• Ask for help
• Forgive, get back on track!
• You can do it!
42. Thank you
• “If you have time to whine & complain
about something, then you have time to do
something about it”
– Anthony J.D’Angelo
You Can do it!
-Sarah
Johnson
