Be in Good Health:
Healthful Eating and Physical
Activity
“Beloved, I wish above all things that thou
mayest prosper and be in health, even as thy
soul prospereth.” (III John 2)

Heart disease
African Americans & Chronic
Cancer Disease
Stroke
Diabetes
Sicker & Quicker

Catch at an earlier age
African Americans & Chronic
Suffer worse complications
Disease
Die sooner
Sicker & Quicker

These health disparities
lead to decreased
quality of life, and fewer
economic opportunities
for African Americans

Dialysis
Amputation
Drug costs
Extra doctor visits
Lack of energy
Missed work
Disability
Heart attacks
Blindness
Emergency room visits
Fatigue
Depression
Nausea
Hospitalizations
Premature death
Surgeries
Gum disease
Nerve damage
Poor digestion
Stroke

Healthy Lifestyle Choices
• Maintain a
healthy weight
• Eat right
• Be active
“Whether therefore ye eat or drink, or
whatsoever ye do, do all unto the glory
of God” (I Corinthians 10:31)

Finding the Right Balance
• Make smart food
choices from every
food group
• Find your balance
between food and
activity
• Get the most nutrition
out of your calories
US Dietary Guidelines for Americans 2005

Make Smart Food Choices
• Vegetables and fruits
• Whole grains
• Low fat calcium rich foods
– Cereals, frozen
collards/turnip/kale,
spinach, oatmeal, okra,
fresh beet greens
• Lean protein
“Then God said, ‘I give you every seed-bearing plant on the
face of the whole earth and every tree that has fruit with
seed in it. They will be yours for food.’”
Gen. 1:29

Find Balance Between Food And
Activity

Maintaining a healthy weight is a
balancing act
Calories in
If you eat 100 more food calories
per day than you burn, you will
gain about 1 pound in a
month.
Calories out

We live in a shifting food/activity
environment

Portion Distortion
20 Years Ago Today
140 calories How many calories
3-inch diameter are in this bagel?
Based on the Portion Distortion Quiz developed by the NHLBI Obesity Education Initiative

Portion Distortion
20 Years Ago Today
140 calories 350 calories
3-inch diameter 6-inch diameter
Calorie Difference: 210 calories

How long will you have to rake
leaves to burn the extra 210
calories?
*Based on 130-pound person

If you rake leaves for 50 minutes
you will burn the extra 210
calories.*
Fast Fact: Most adults
should engage in at
least 30 minutes of
moderate intensity
aerobic activity 5 days
a week.
*Based on 130-pound person

Portion Distortion
20 Years Ago Today
333 calories How many calories
are in today’s
cheeseburger?

Portion Distortion
20 Years Ago Today
333 calories
590 calories
Calorie Difference: 257 calories

How long will you have to lift
weights in order to burn the
extra 257 calories?*
*Based on 130-pound person

If you lift weights for 1 hour and
30 minutes you will burn about
257 calories.*
Fast Fact: Strengthening
activities have benefits
for arthritis, diabetes,
osteoporosis, obesity,
depression, sleep and
heart health.
*Based on 130-pound person

Portion Distortion
20 Years Ago Today
85 Calories How many calories
6.5 ounces are in today’s
portion?

Portion Distortion
20 Years Ago Today
85 Calories 250 Calories
6.5 ounces 20 ounces
Calorie Difference: 165 Calories

How long will you have to work
in the garden to burn the extra
calories?*
*Based on 160-pound person

If you work in the garden for 35
minutes you will burn about 165
calories.*
Fast Fact: Sweeteners may be called
High-fructose corn syrup
Fructose
Fruit juice concentrates
Honey
Sugar
Syrup
Corn syrup
Sucrose
Dextrose
*Based on 160-pound person

Get the most nutrition out of
your calories
Your Daily Calorie Needs
Age Sedentary Moderately Active Active
19 – 30 2,400 2,600 – 2,800 3,000
31 – 50 2,200 2,400 – 2,600 2,800 – 3,000
51+ 2,000 2,200 – 2,400 2,400 – 2,800

• Be a good example
• Offer healthy snacks
• Be active together
• Limit screen time
Train up a child in the way he
should go, and when he is old he
will not turn from it.
Proverbs 22:6

• Figure out what gets in the way and
prepare
• Take things one step at a time
• Set reasonable goals AND monitor your
progress
• Find what you enjoy
• Find what is meaningful to you
Commit to the Lord whatever you do,
and your plans will succeed.
- Proverbs 16:3