Eating to Live….
Not Living to Eat
Cooperative Extension Service
University of Kentucky
Objectives
Identify the leading causes of death in
Kentucky and their relationship with diet.
Explore nutrition attitudes & behaviors.
Recognize common serving sizes.
Identify the benefits of physical activity.
Identify risk factors of chronic disease.
Explore dietary interventions for chronic
disease.
Leading Causes of Death
Kentucky Department for Public Health, 2001
Rates per 100,000
12000
10000
8000
6000
4000
2000
0
Heart Cancers
disease
Stroke
Lung Accidents Diabetes
disease
Risk Factors & Chronic Disease
SOME
CANCERS
ATHEROSCLEROSIS
HYPERTENSION
OBESITY
GALLBLADDER
DISEASE
STROKE &
HEART ATTACK
DIABETES
Diet Related Risk Factors
Cancers
Diabetes
Atherosclerosis
X X X X X
X
X
X X X X
Obesity
X X X
Stroke
X X X
Trends 2000
“I’m already doing it.”
“I know I should, but…”
“Don’t bother me.”
-Nutrition & You: Trends 2000, ADA
Serving Savvy
Food
Serving Size
Looks Like….
Meat, chicken, fish
3 oz
Deck of cards
Pasta or rice
1 cup
Walkman
Vegetables
½ cup
Tennis ball
1 oz
Two saltines
½ cup
Tennis ball
Cheese
Ice cream or frozen
yogurt
Recreational Activity
15 minutes
Shovel snow
Run 1½ mile
Stair walk
Jump rope
20 minutes
Play basketball game
Swim laps
Reference: Eating Smart, 1996
30 minutes
Rake leaves
Walk 2 miles
Push stroller 1½ mile
Shoot basketball
Bike 5 miles
Dance fast
Water aerobics
45 minutes
Garden
Play touch football
Potential Benefits of Activity
Increased selfconfidence
Easier weight control
More energy
Less stress and anxiety
Improved sleep
Healthier appearance
Lowered risk of heart
disease
Stronger bones
Lowered risk of
diabetes
Lowered risk of
hypertension
Increased quality of
life
Fat Cell Development
in Obesity
Reference: Understanding
Nutrition, 2002
Healthy People 2010
HEART DISEASE & STROKES
HYPERTENSION
CANCER
DIABETES
Heart Disease & Strokes
Cardiovascular Disease (CVD)
Coronary Heart Disease (CHD)
Atherosclerosis
Hypertension
Heart Attack
Stroke
Major Risk Factors for CHD
High blood cholesterol
Hypertension
Diabetes (insulin resistance)
Obesity
Physical inactivity
Smoking
Standards for CHD Risk Factors
Risk Factors
Desirable Borderline High
Total blood cholesterol
<200 mg/dL
200-239
>240
LDL
<130 mg/dL
130-159
>160
Triglycerides, fasting
<150 mg/dL
150-499
>500
18.5-24.9
25-29.9
>30
<120
<80
121-139
81-89
>140
>90
Obesity (BMI)
Systolic blood pressure
Diastolic
AHA Dietary Guidelines
Healthy Eating Pattern
Healthy Body Weight
Desirable Blood Cholesterol & Lipoprotein
Profile
Desirable Blood Pressure
Other Dietary Interventions
Dietary Factor
Protection
Soluble Fiber
Lowers blood cholesterol
Decreases risk of heart attack
Improves LDL/HDL ratio
Omega-3 Fatty Acids
Limit clot formation
Prevent irregular heart beat
Lowers risk of heart attack
Alcohol
Raises HDL
Prevents clot formation
Folate, Vitamin B6 & B12
Reduce homocysteine
Vitamin E
Slows plaque formation
Lowers risk of heart attack
Limits LDL oxidation
Soy
Lowers blood cholesterol
Raises HDL cholesterol
Improves LDL/HDL ratio
Reduce Hypertension Risk
Weight Control
Aim for a healthy weight
Physical Activity
Increase physical activity
Alcohol
If you drink, do so moderately
Sodium/Salt Intake (1 tsp salt = 2 g sodium)
Choose and prepare foods with less salt
The DASH Eating Plan
Eat a variety of fruits and vegetables daily
Drug Therapy
Daily Servings Comparison
Food Group
DASH
Pyramid
Grains
7-8
6-11
Vegetables
4-5
3-5
Fruits
4-5
2-4
Milk(non-fat)
2-4
2-3
Meat(lean)
2 or less
2-3
kCalories
2000
1600-2800
Kentucky Cancer Burden
2002
80
70
60
50
KY
US
40
30
20
10
0
Lung
Breast
Colerectal
Prostate
Specific Cancer Relationships
Based on Epidemiological Studies
Cancer Sites
Incidence Association
Pancreatic
Smoking; possibly meat, cholesterol
Esophageal
Alcohol, tobacco & combined use
Stomach
Salt-preserved foods; possibly bbq & grilling
Colorectal
Fat; possibly eggs, grilling, sugar
Liver
Hepatitis B or aflatoxins; alcohol
Lung
Smoking; possibly alcohol, fat & cholesterol
Breast
Obesity; early puberty; alcohol; possibly meat & fat
Endometrial
Obesity, estrogen therapy, fat
Cervical
Folate deficiency; smoking
Bladder
Smoking; possibly artificial sweeteners, coffee & alcohol
Prostate
High fat intake
Definition of Antioxidants
Antioxidants are compounds typically found in
foods that significantly decrease the adverse
effect of oxidants on body functions.
Oxidative stress is damage inflicted on cells in
the body.
Free radicals are unstable, highly reactive
molecules that cause oxidative stress.
The Theory of
Antioxidants & Disease
Oxygen free radical
Fatty acids, DNA, or cholesterol
Vitamin E
Vitamin E stops the chain reaction by
changing the nature of the free radical.
Top Antioxidant
Fruits & Vegetables
Prunes
Raisins
Blueberries
Blackberries
Strawberries
Raspberries
Plums
Oranges
Red Grapes
Cherries
Kale
Spinach
Brussels sprouts
Broccoli
Beets
Red bell pepper
Onion
Corn
Eggplant
Dietary Recommendations
Choose a diet rich in a variety of plantbased foods.
Maintain a healthy weight and be physically
active.
Drink alcohol in moderation, if at all.
Select foods low in fat and salt.
Prepare and store foods safely.
Do not smoke or use tobacco in any form!
Features of Diabetes
Type 1 Diabetes Type 2 Diabetes
Insulin-dependent diabetes
mellitus (IDDM)
Noninsulin-dependent
diabetes mellitus (NIDDM)
Juvenile-onset diabetes
Adult-onset diabetes
Ketosis-prone diabetes
Ketosis-resistant diabetes
Brittle diabetes
Stable diabetes
Onset average age
<20 (mean age 12)
10-19; >40
Insulin required?
Yes
Sometimes
Insulin cell response
Normal
Resistant
Symptoms
Relatively severe
Relatively moderate
Prevalence in diabetics
5-10%
90-95%
Other names
Untreated Diabetes Consequences
Type 1
Type 2
No glucose enters cells
Cells break down
protein & fat
Ketones are
produced
Hunger
Blood glucose
rises
Some glucose enters
cells slowly
Glycosuria Water moves
into blood
Excessive eating
Weight loss
Weight gain
Diabetic acidosis Excessive eating
Diabetic coma
Hunger
Polyuria
Dehydration
Excessive
thirst
Diet & Health Recommendations
Reduce total fat intake to <30% of total calories, saturated
fats intake to less than 10% of total calories, & cholesterol
intake <200 mg per day.
Increase intake of complex carbohydrates.
Maintain protein intake at moderate levels.
Balance food intake and physical activity to maintain
appropriate body weight.
Limit consumption of alcoholic beverages.
Limit total daily intake of sodium to <2 g.
Maintain adequate calcium intake.
Avoid taking dietary supplements in excess.
BALANCED DIET +
PHYSICAL ACTIVITY =
You are what you eat +
You are how you move =
You are how you feel…GREAT!