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WELCOME!!!
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Fat Budgeting
Mary Fisler, RN
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Fat Budgeting
Agenda
– High Cost of Fat in our Diets
– Watch “Don’t Eat Your Heart Out”Video
– Calculate Your Personal Fat Budget
– Facts about Fats
– Evaluation
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Can Eating a High-Fat Diet Hurt Your Health?
• Obesity
• Heart Disease
• High Blood Pressure
• Diabetes
• Cancer
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Obesity Trends* Among U.S. AdultsBRFSS, 1985
Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.
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Obesity Trends* Among U.S. AdultsBRFSS, 1986
Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.
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Obesity Trends* Among U.S. AdultsBRFSS, 1987
Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.
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Obesity Trends* Among U.S. AdultsBRFSS, 1988
Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.
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Obesity Trends* Among U.S. AdultsBRFSS, 1989
Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.
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Obesity Trends* Among U.S. AdultsBRFSS, 1990
Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.
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Obesity Trends* Among U.S. AdultsBRFSS, 1991
Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.
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Obesity Trends* Among U.S. AdultsBRFSS, 1992
Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.
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Obesity Trends* Among U.S. AdultsBRFSS, 1993
Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.
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Obesity Trends* Among U.S. AdultsBRFSS, 1994
Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.
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Obesity Trends* Among U.S. AdultsBRFSS, 1995
Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.
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Obesity Trends* Among U.S. AdultsBRFSS, 1996
Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.
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Obesity Trends* Among U.S. AdultsBRFSS, 1997
Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.
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Obesity Trends* Among U.S. AdultsBRFSS, 1998
Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.
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Obesity Trends* Among U.S. AdultsBRFSS, 1999
Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.
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Obesity Trends* Among U.S. AdultsBRFSS, 2000
Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.
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Obesity Trends* Among U.S. AdultsBRFSS, 2001
Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10.
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Heavy Cost of FatAmerican’s are paying a high price for eating too many high calorie snacks and exercising too little!
• Average annual spending per person on snacks
$250
• Average yearly U.S. Costs for obesity-related illnesses, injuries
$77 billionSource: University of Missouri-Columbia, U.S. Center for Disease Control and Prevention
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Effects of a High Fat Meal
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Your Personal Fat Budget
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Types of Fat
Best Type of Fat to Use
• Monounsaturated – Found in vegetable oils:
• Olive oil
• Canola
• Peanut oil
• Poly-unsaturated
• Omega-3 Fatty Acids: Seafood, Flaxseed
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The BAD Fats
• Saturated Fats– Fats found in animal sources.
• Meat
• Poultry
• Milk
• Butter
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DANGER: Saturated Fats
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Very Bad: Hydrogenated
• Hydrogenated Oils (ex. coconut, palm)– Formed when vegetable oils are processed into
solid fats.
• Trans-Fatty Acids• Found in snack foods
• Baked goods
• Some dairy products
• Stick butter and margarines
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The Fat Facts on Health
• High Blood pressure (Hypertension): If you’re obese, you have twice as much chance of getting high blood pressure as someone of normal weight. About 25 percent of all obese people have high blood pressure.
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The Fat Facts on Health
• Diabetes: Almost 80 percent of people with diabetes are obese. If you have diabetes, you’ll have to pay close attention to what you eat and how active you are.
• Heart Disease: Obesity increases the risk for conditions that lead to heart disease, such as high cholesterol, hypertension, and atherosclerosis.
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The Fat Facts on Health
• Cancer: Obese men might have higher death rates from colon, rectum, and prostate cancers than non-obese men. Obese women might have higher death rates from gall bladder, liver, breast, cervical, and ovarian cancers.
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Calculate Your Body Mass Index
• 704 x (Your Weight in pounds) (Your Height in inches)2
• For example: If you’re 64 inches tall and weigh 145 lbs.
• 704 x 145 = 102,080
• 102,080 ÷ 64 = 1,595
• 1,595 ÷ 64 = 24.9
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Your BMI: Where am I on the scale?
• BMI of 19 to 25 is considered a healthy range.
• BMI of 26 to 30 is considered overweight
• BMI greater than 30 is considered obese. You are at risk of developing or furthering your risk of health problems associated with obesity.
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TLC Works!
• Therapeutic Lifestyle Change: Exercise• Therapeutic Lifestyle Change: Diet
• Saturated fat < 7% calories daily• Polyunsaturated fat up to 10% daily• Monounsaturated fat up to 20% daily• Cholesterol Intake < 200mg/day• Increased plant fiber 10-25gm/day• ?Low Carbohydrate < 20-30 gm/day• ENERGY INTAKE=EXPENDITURE
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Things you CAN do:
• Know your daily fat budget.• Choose how you will change.• Take action:
– Make exercise a habit.– Modify Recipes.– Eat out less or choose healthy entrees.– Portion control. – Eat 5 serving a day of fruits and vegetables.– Choose complex carbohydrates – Focus on fiber
• Reward yourself when you succeed!
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We Appreciate Your AttendanceThank You!!