National Guidelines

So, what do the guidelines recommend?

• Body mass index is recommended to diagnose overweight and obesity among children and young adults.
• School-based interventions and parental/family involvement are vital to prevent obesity among this age group.
• Treatment programs should incorporate behavioral change components, be family based, and aim to change the whole family's lifestyle.
• Programs should target decreasing overall dietary intake, increasing physical activity, and decreasing screen time.
• Other more serious action such as surgery or hospitalization should be considered for those morbidly obese individuals with severe comorbidities.

Check out the National Guideline Clearinghouse for more details on recommendations.

A Look at the Evidence...

Prevalence of obesity and trends in body mass index among US children and adolescents, 1999-2010

The trends in the rates of obesity over the years.

Sugar-sweetened soft drinks and obesity

Is there a correlation? Check out this review on the extensive research on soft drinks and obesity. 

Desired features of smartphone applications promoting physical activity

So many apps exist today, which are the features that people find most helpful?

Nike + iPod or iPhone

Take your iPhone or iPod to the next level and make it your personal training tracker!
Grab your iPhone or Ipod, Nike + shoes, and insert your Nike + sensor in your shoes and you are set!

Then check out the menu and choose how you want to run. Play from your playlist or even Nike-created sport music.

When you're done, get all the details of your workout right on your iPhone or iPod and even get feedback at the halfway point!

Check out this website for more information on getting started:

http://www.apple.com/ipod/nike/run.html

Taking the Right Steps

What is a pedometer?
A pedometer is a device that measures the distance one travels on foot by recording the number of steps taken Definition

Can be worn on your hip

or on your shoe

• Types of Pedometers

• Buyers Guide to Pedometers

• Best Walking Pedometer

• Best Pedometer for All Sports

• Best Rated Pedometers

Information obtained from livestrong.com

Monitoring My Progress

Always on the go? Well, here's a way to monitor how you are doing...

Click here to download free 

-Daily Food Logs
-Exercise charts

-Exercise logs

-BMI charts

-Workout logs

-Running logs

Test your Knowledge!

Visit Nutrition.gov for an interactive website with games and quizzes that teach the importance of nutrition, physical activity and body image.


-Here are some quizzes to test you knowledge...


-Healthy Eating Self-Assessment
-Superfoods Quiz: Test Your Diet IQ
-Girls Body Image Quiz
-Guys Body Image Quiz 

What's really in a soft drink?

The real side of soft drinks...

Alternatives to soft drinks... one little change at a time

OR

Adapted from Freak of Nature Fitness

What are you really paying for with fast food?

Here is a chart of some of America's favorite fast food chains and the calories per dollar

Jumping, Skipping can make teens' bones stronger 

-study found that the 10 minute school-based intervention, provided twice a week for about eight months, significantly improved bone and muscle strength in healthy teenagers compared to regular warm-ups

-boys in the intervention group improved whole body bone mass while the girls' bone mass specifically improved at the hip and spine.

-improved bone strength at the hip and spine in girls was promising as those are typical sites for osteoporotic fractures in the elderly

View full article

School Health Guidelines

In 2011 the Centers for Disease Control and Prevention (CDC) published 9 School Health Guidelines to Promote Healthy Eating and Physical Activity

Percentage of High School Students Participating in Physical Activity and Physical Education by Sex:
                                                                 
                                                                     Girls            Boys
At least 60 minutes/day physical activity        25.6%          43.7%
Attended physical education class daily         27.3%          33.2%

Statistics from CDC.gov: Physical Activity and the Health of Young People

So what exactly does physical activity entail?

Youth Physical Activity Guidelines

• Children and adolescents should have 60 minutes (1 hour) or more of physical activity daily.
  • Aerobic: Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity and should include vigorous-intensity physical activity at least 3 days a week.
  • Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week.
  • Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.
• It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.


Source: U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans. Washington, DC: U.S. Department of Health and Human Services; 2008.

For help implementing the guidelines visit the CDC at Youth Guideline Toolkit

Where do we stand?

  Visit  Dietary Guidelines for Americans 2010 for some tips on Healthy Eating Patterns

So what's the big deal??

So, the rates of obesity are rising...what's the real problem with increases in obesity for young people?

Health risks now

• Childhood obesity can have a harmful effect on the body in a variety of ways. Obese children are more likely to have–
• High blood pressure and high cholesterol, which are risk factors for cardiovascular disease (CVD). In one study, 70% of obese children had at least one CVD risk factor, and 39% had two or more.
• Increased risk of impaired glucose tolerance, insulin resistance and type 2 diabetes.
• Breathing problems, such as sleep apnea, and asthma.
• Joint problems and musculoskeletal discomfort.
• Fatty liver disease, gallstones, and gastro-esophageal reflux (i.e., heartburn).
• Obese children and adolescents have a greater risk of social and psychological problems, such as discrimination and poor self-esteem, which can continue into adulthood.

Health risks later

• Obese children are more likely to become obese adults.  Adult obesity is associated with a number of serious health conditions including heart disease, diabetes, and some cancers.
• If children are overweight, obesity in adulthood is likely to be more severe.

Staggering Statistics

It's become a well-known fact that the number of Americans, both young and old, who are overweight or obese are rising dramatically. Just to put it into perspective, here are some statistics from the Centers for Disease Control and Prevention (CDC)...

• Approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese.
• Since 1980, obesity prevalence among children and adolescents has almost tripled.

Below is an article with more numbers of the rising obesity rates in children and adolescents...

Trends of Obesity Among Children and Adolescents

How do you know how much nutrition you're getting?

Food labels can be tricky and knowing how to read them makes a difference.

Here's a simple guide to reading food labels

For more information regarding reading food labels, click on this link from the FDA,

http://www.fda.gov/Food/ResourcesForYou/Consumers/NFLPM/ucm274593.htm

Daily Requirements of Oil

How much is my allowance for oils?

Some Americans consume enough oil in the foods they eat, such as:

• nuts
• fish
• cooking oil
• salad dressings

Others could easily consume the recommended allowance by substituting oils for some solid fats they eat. A person’s allowance for oils depends on age, sex, and level of physical activity. Daily allowances are shown in the chart. 

Daily allowance*
Children		2-3 years old		3 teaspoons
		4-8 years old		4 teaspoons
Girls		9-13 years old		5 teaspoons
		14-18 years old		5 teaspoons
Boys		9-13 years old		5 teaspoons
		14-18 years old		6 teaspoons
Women		19-30 years old		6 teaspoons
		31-50 years old		5 teaspoons
		51+ years old		5 teaspoons
Men		19-30 years old		7 teaspoons
		31-50 years old		6 teaspoons
		51+ years old		6 teaspoons

Daily Requirements of Dairy

How Much Food from the Dairy Group Is Needed Daily?

The amount of food from the Dairy Group you need to eat depends on age. Recommended daily amounts are shown in the chart below. See what counts as a cup in the Dairy Group.

Daily recommendation
Children	2-3 years old	2 cups
	4-8 years old	2 ½ cups
Girls	9-13 years old	3 cups
	14-18 years old	3 cups
Boys	9-13 years old	3 cups
	14-18 years old	3 cups
Women	19-30 years old	3 cups
	31-50 years old	3 cups
	51+ years old	3 cups
Men	19-30 years old	3 cups
	31-50 years old	3 cups
	51+ years old	3 cups

Daily Requirements of Fruit, Vegetables, Grains, and Protein

How much fruit is needed daily?

The amount of fruit you need to eat depends on age, sex, and level of physical activity. Recommended daily amounts are shown in the chart. 

Recommended amounts are shown in the table below. 

Daily recommendation*
Children		2-3 years old		1 cup**
		4-8 years old		1 to 1 ½ cups**
Girls		9-13 years old		1 ½ cups**
		14-18 years old		1 ½ cups**
Boys		9-13 years old		1 ½ cups**
		14-18 years old		2 cups**
Women		19-30 years old		2 cups**
		31-50 years old		1 ½ cups**
		51+ years old		1 ½ cups**
Men		19-30 years old		2 cups**
		31-50 years old		2 cups**
		51+ years old		2 cups**

How many vegetables are needed daily?

Vegetable choices should be selected from among the vegetable subgroups. It is not necessary to eat vegetables from each subgroup daily. However, over a week, try to consume the amounts listed from each subgroup as a way to reach your daily intake recommendation. 

Daily recommendation*
Children		2-3 years old		1 cup**
		4-8 years old		1½ cups**
Girls		9-13 years old		2 cups**
		14-18 years old		2½ cups**
Boys		9-13 years old		2½ cups**
		14-18 years old		3 cups**
Women		19-30 years old		2½ cups**
		31-50 years old		2½ cups**
		51+ years old		2 cups**
Men		19-30 years old		3 cups**
		31-50 years old		3 cups**
		51+ years old		2½ cups**

How many grain foods are needed daily?

The amount of grains you need to eat depends on your age, sex, and level of physical activity. Recommended daily amounts are listed in the chart. Most Americans consume enough grains, but few are whole grains. At least half of all the grains eaten should be whole grains.

				Daily recommendation*		Daily minimum amount of whole grains
Children		2-3 years old		3 ounce equivalents**		1 ½ ounce equivalents**
		4-8 years old		5 ounce equivalents**		2 ½ ounce equivalents**
Girls		9-13 years old		5 ounce equivalents**		3 ounce equivalents**
		14-18 years old		6 ounce equivalents**		3 ounce equivalents**
Boys		9-13 years old		6 ounce equivalents**		3 ounce equivalents**
		14-18 years old		8 ounce equivalents**		4 ounce equivalents**
Women		19-30 years old		6 ounce equivalents**		3 ounce equivalents**
		31-50 years old		6 ounce equivalents**		3 ounce equivalents**
		51+ years old		5 ounce equivalents**		3 ounce equivalents**
Men		19-30 years old		8 ounce equivalents**		4 ounce equivalents**
		31-50 years old		7 ounce equivalents**		3 ½ ounce equivalents**
		51+ years old		6 ounce equivalents**		3 ounce equivalents**

How much food from the Protein Foods Group is needed daily?

The amount of food from the Protein Foods Group you need to eat depends on age, sex, and level of physical activity. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods. Recommended daily amounts are shown in the chart.  

Daily recommendation*
Children		2-3 years old		2 ounce equivalents**
		4-8 years old		4 ounce equivalents**
Girls		9-13 years old		5 ounce equivalents**
		14-18 years old		5 ounce equivalents**
Boys		9-13 years old		5 ounce equivalents**
		14-18 years old		6 ½ ounce equivalents**
Women		19-30 years old		5 ½ ounce equivalents**
		31-50 years old		5 ounce equivalents**
		51+ years old		5 ounce equivalents**
Men		19-30 years old		6 ½ ounce equivalents**
		31-50 years old		6 ounce equivalents**
		51+ years old		5 ½ ounce equivalents**