It is never too late to alter eating habits and implement a healthy diet.

Diet and physical activity go hand in hand.

Healthy eating helps you look good, feel great, gain energy, stay in shape, promote quality of life,

and minister effectively to your congregations

With fast food industries, instant meals and a fast-paced world, obesity has become a hot topic.

Currently, 1.6billion overweight adults live in the world, according to the World Health Organization.

That number is projected to grow by 40 percent over the next ten years.

The top ten countries, with the highest percentage of overweight adults aged 15 and over, follow:

1. Nauru  9.5%

2. Micronesia, Federated States of  91.1%

3. Cook Islands  90.9%

4. Tonga  90.8%

5. Niue  81.7%

6. Smoa  80.4%

7. Palau  78.4%

8. Kuwait  74.2%

9. United States  74.1%

10. Kiribati  73.6%

In the United States, the most recent analysis from the Framingham Heart Study shows that

a 30-year-old has a 92 percent (male) or 74 percent (female) chance of becoming overweight at some point in their life.

The risk of becoming obese, at the same age is 48 percent for men and 39 percent for women.

This study included 4,117 Caucasian men and women followed between 1971 and 2001.

Obesity currently reduces life by an average of four to nine months.

The steep increase in obesity rates is expected to reduce life expectancy even more severly over the next 50 years,

possibly shortening life as much as two to five years.

Adding on extra pounds has an effect on health care spending and puts a toll on employers.

Obesity-related illnesses have been responsible for a tenfold increase in private health insurance spending since 1987.

It is estimated that treating an obese in dividual in 2002 costs $1,244 more than treating a healty-weight individual.

In 1987, the cost difference was $272. It is predicted that as the obesity epidemic continues,

these sky-rocketing costs will soar even higher?

With these staggering statistics it is essential to make smart food choices for your health every single day.

Here are some tips to get started:

*Eat breakfast. Eating breakfast can help regulate weight control. Studies consistently show an inverse relationship

  between body mass index(BMI) and breakfast consumption across all age, race, gender, socioeconomic,

  and lifestyle groups. Individuals who eat breakfast tend to have lower BMIs than individuals who skp breakfast.

  Those who eat cereal/whole grains for breakfast tend tohave lover BMIs than breakfast skppers OR meat and egg eaters.

*Include 5-9 servings of fruists and vegetables every day. This is not as hard as it seems. One medium-size fruit,

  1/2 cup of raw. cooked, or frozen fruit or vegetables equals one serving. Choose all the colors of the rainbow

  because variety becomes key. Add vegetables to soups; toss dried fruit in salads; have fun and

  make a fruit smoothie with your favoirte fruits.

*Reduce sodium. The daily recommended amount of salt is 2,400 mg/day (this equals about one teaspoon of salt).

  Expecially be aware of the amount of salt in packaged food items.

*Increase whole grains. Read your labels and watch for 100% whole grain, such as wheat, corn, etc.

*Limit sweets. Eat weets in moderation, but do not deprive yourself becuase this may lead to overeating.

*Watch your portion sizes. Portion sizes have dramatically increased during the past  20 years.

  Be more aware of your portion size. At a restaurant, ask for a box to go right wasy and divide your meal

  or split the meal with someone. When eating in, serve the food on individual plates in stead of serving dishes.

*Drink more water. Drink six to eight cups of water per day.

*Daily physical activity. Thirty minutes of exercise helps you avoid being sedentary, and 60 to 90 minutes of

  physical activity persents weight gain.

Be aware of the decisions you make as you walk down the aisle of the grocery store, local market,

or when you are persuing the menu at a local restaurant.

Eat a wide variety of nutrious and colorful foods and control how much you eat.

Education starts in the home-so choose wisely.

-Jina Kim, MPH

-May, 2011, MINISTRY