I presentation on the importance of staying nutritionally fit for duty. Simple strategies for members of the Police to use in order to maintain or improve health, and decrease the risk for disease.

1. Healthy Food makes LIFE
better!!!
Heather Cherry, RD
Strength from Within, LLC

2. Obesity Epidemic!!
• 34% of adults in the US are clinically obese!
• Body Mass Index Chart
– 5’10 male at 210 pounds
• Increases risk factors for:
– Diabetes
– Heart Disease
– High Blood Pressure
– Certain types of cancer
– Osteoarthritis
– Sleep Apnea

3. Obesity Trends* Among U.S. Adults
BRFSS, 1985
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14%

4. Obesity Trends* Among U.S. Adults
BRFSS, 1990
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14%

5. Obesity Trends* Among U.S. Adults
BRFSS, 1995
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%

6. Obesity Trends* Among U.S. Adults
BRFSS, 1997
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% ≥20%

7. Obesity Trends* Among U.S. Adults
BRFSS, 2001
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

8. Obesity Trends* Among U.S. Adults
BRFSS, 2004
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

9. Obesity Trends* Among U.S. Adults
BRFSS, 2006
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

10. Obesity Trends* Among U.S. Adults
BRFSS, 1990, 1998, 2006
(*BMI ≥30, or about 30 lbs. overweight for 5’4” person)
1990 1998
2006
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

11. Diabetes
• Type II Diabetes is the inability to produce
or use insulin.
• Insulin is a hormone that is needed to
move sugar from the blood stream into the
tissue to be processed further.

12. Diabetes
• American Diabetes
Association states 20.8
million children and adults
are diabetic (7%
population)
• Among people newly
diagnosed with Diabetes,
85% are overweight or
obese
Ali H. Mokdad, et. al, “Actual Causes of Death in the United States, 2000,” JAMA. 2004;291:1238-1245.

13. Heart Disease
• What is it

14. Heart Disease
• According to the American heart
association nearly 2400 American’s die of
CVD each day.
• One death every 37 seconds.
• In 2004, 148,000 Americans under the
age of 65 were killed by CVD.
http://circ.ahajournals.org/cgi/report/circulationaha.107.187998

15. High Blood Pressure
• According to recent estimates, about one in
three U.S. adults has high blood pressure, but
because there are no symptoms, nearly one-
third of these people don't know they have it. In
fact, many people have high blood pressure for
years without knowing it. Uncontrolled high
blood pressure can lead to stroke, heart attack,
heart failure or kidney failure. This is why high
blood pressure is often called the "silent killer."

16. • American Heart Association
recommended blood pressure levels
• Blood Pressure Category Systolic
(mm Hg) Diastolic
(mm Hg) Normalless than 120andless
than 80Prehypertension120–139or80–
89 HighStage 1140–159or90–99Stage
2160 or higheror100 or higher

17. What do we do about all of
this anyway???

18. Macronutrients:
• Carbohydrate: 4 calories per gram
• Protein: 4 calories per gram
• Fat: 9 calories per gram
• Water: 0
• Alcohol: 7 calories per gram

19. Carbohydrates

20. Glycemic Index
• The rate in which carbohydrate foods are
converted into sugar.
• Example:
– Brown Rice ~ 59
– Instant White Rice ~ 91
• Fiber & Protein will slow down the break
down of carbohydrates.

21. Food Label for Carbohydrates
• How much fiber is in the product?
– Whole grain?
• Added sugar vs. natural fruit sugars or
milk sugar.
• Total portion of carbohydrate.

22. Protein & Fats

23. Protein Sources
• Lean Proteins:
– Chicken, turkey, most deli meat, cottage
cheese, low-fat mozzarella/feta, round and
loin red meats (sirloin, tenderloin), egg whites.
• Fatty Proteins:
– Cheese, hamburger, whole eggs, sausage,
bacon, prime rib, wings, brats.
– Tofu, peanut butter

24. Protein Food Labels
• Total fat calories / total calories:
– % fat of product
– Should be very low
• Example: poultry, pork
• Consider plant protein options:
– Beans, soy powder, tofu, nuts
– Cancer Association recommends no more
then 18 oz of red meat a week (pork included)

25. Cholesterol
• Saturated fats and Trans fats increase bad
cholesterol (LDL), triglycerides, and possible
increase risk for cancer.
• Monounsaturated fats decrease bad cholesterol.
• Exercise is the best for increasing good
cholesterol (HDL). Also lowers triglycerides.

26. Fats:
• Saturated Fats:
– High fat animal proteins, butter, palm oils,
coconut oil
• Trans Fats:
– Processed fats
– Found in store bought cookies/crackers,
margarines, fast foods
• Monounsaturated Fats:
– Olive/canola/peanut oil, avocado, nuts

27. Fat Labels
• Look where the fat is coming from
– Total fat
• Saturated fat
• Trans fat
• Monounsaturated/Polyunsaturated
• Look at ingredient list
– Hydrogenated fats
– Palm oil/Palm kernel oil