The State of Becoming

• 34% of the American adult population is overweight
• Next to smoking, weight-related conditions are the second leading cause of death in the USA, resulting in 300,000 deaths/year
• Poor diet and lack of exercise are associated with the top 10 causes of death in US, including the top four: Heart Disease, Cancer, Stroke, and Diabetes.
• Only 8% of Americans are getting the amount of exercise recommended for minimal health benefits and 29% of Americans are sedentary
• At any one time 45% women and 24% men are trying to lose weight
• Only 12% of Americans had 80% or above scores in the USDA "Healthy Eating Index"
• Less than 33% of Americans are eating the suggested number of food servings from the 5 major food groups on a daily basis
• Only 23% of Americans eat the 5 servings of fruits and vegetables recommended each day
• Individuals are most likely to underconsume fruits, vegetables and grains

Recommendations

• Include flexibility, aerobic (cardiovascular) and strength training exercise in your regime
• Increase your intake of monounsaturated fatty acids (olive, safflower and peanut oils)
• Increase your fiber intake by eating more fruits, vegetables, whole grains, and dried beans to lower LDL cholesterol and for sustained energy and vitamins
• Keep your fat intake to 15-30% of your daily calories
• Decrease your intake of high sugar foods
• Increase your intake of Omega-3 fatty acids (but do not supplement - eat fish instead)
• Decrease your sodium intake (<2400 mg/day)
• Balance exercise with a moderate food intake to maintain or reduce your body weight. (BMI 19-25)
• Don't go ultra low-fat. Less than 15% fat may decrease HDL cholesterol and increase triglycerides.
• Be flexible. Consider the balance of foods you consume over a week instead of single meals or single days - consistency is what is important.

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