Be In Good Health: Preventing Chronic Disease


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A presentation about making healthy food choices and being more physically active to reduce the risk for obesity related chronic diseases. The presentation was developed for African American men attending a health fair at a church.

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Be In Good Health: Preventing Chronic Disease

  1. 1. 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)
  2. 2. Heart disease African Americans & Chronic Cancer Disease Stroke Diabetes Sicker & Quicker
  3. 3. Catch at an earlier age African Americans & Chronic Suffer worse complications Disease Die sooner Sicker & Quicker
  4. 4. These health disparities lead to decreased quality of life, and fewer economic opportunities for African Americans
  5. 5. 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
  6. 6. 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)
  7. 7. 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
  8. 8. 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
  9. 9. Find Balance Between Food And Activity
  10. 10. 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
  11. 11. We live in a shifting food/activity environment
  12. 12. 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
  13. 13. Portion Distortion 20 Years Ago Today 140 calories 350 calories 3-inch diameter 6-inch diameter Calorie Difference: 210 calories
  14. 14. How long will you have to rake leaves to burn the extra 210 calories? *Based on 130-pound person
  15. 15. 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
  16. 16. Portion Distortion 20 Years Ago Today 333 calories How many calories are in today’s cheeseburger?
  17. 17. Portion Distortion 20 Years Ago Today 333 calories 590 calories Calorie Difference: 257 calories
  18. 18. How long will you have to lift weights in order to burn the extra 257 calories?* *Based on 130-pound person
  19. 19. 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
  20. 20. Portion Distortion 20 Years Ago Today 85 Calories How many calories 6.5 ounces are in today’s portion?
  21. 21. Portion Distortion 20 Years Ago Today 85 Calories 250 Calories 6.5 ounces 20 ounces Calorie Difference: 165 Calories
  22. 22. How long will you have to work in the garden to burn the extra calories?* *Based on 160-pound person
  23. 23. 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
  24. 24. 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
  25. 25. • 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
  26. 26. • 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