NUTRITION

IT IS YOUR CHOICE TO BE HEALTHY!!

What will you learn?

The importance of daily food choices for health promotion throughout various stages of life.

Determine the nutritional value of a variety of foods using Canada’s Food Guide.

The importance of portion sizes. The six essential nutrients.

Nutrition is like a Teeter-Totter

If you eat more calories than you burn you will gain weight

• If you eat less calories than you burn you will lose weight

• If you eat the same amount of calories that you burn you will maintain your current weight

The Energy Balance Equation

Neutral Energy Balance: When energy intake is equal to energy expenditure Body weight does not change

Negative Energy Balance: Fewer calories taken in than is burned off through activity Results in weight loss

Positive Energy Balance: More food taken in than is balanced out with physical activity Results in weight gain

Daily Servings

The amount of food you need each day depends on: Age Body size Activity level Gender Pregnant or Breastfeeding This is why the Canada Food Guide has

different serving recommendations.

Canada’s Food Guide

Canada’s Food Guide

Recommendations for your age: Vegetables and Fruit-Recommended

serving: 7-8 Grain Products-Recommended serving: 6-7 Milk and Alternatives-Recommended

serving: 3-4 Meat and Alternatives-Recommended

serving: 2-3

What is a portion size??

Your thumb=1 ounce of food Your palm=3 ounces of food Your fist=1 cup or 8 ounces of food Your fist should be your portion of

carbohydrates Your palm should be your portion of

meat and alternatives Two hands open together are the portion

size of fruit and vegetables.

Examples...........

GRAINS -1 serving of rice = computer mouse or deck of cards

(AFTER IT IS COOKED) -1 ounce of nuts = thumb -½ a bagel = hockey puck -1 serving (1 cup) of dry cereal = baseball -1 serving of bread = one slice VEGETABLES/FRUIT -1 serving (1 cup) of lettuce = baseball -1 serving of fruit = a tennis ball or baseball -½ cup cooked broccoli = scoop of ice cream -1 serving of vegetables = 1 handful -1 serving of baked potato = fist

Examples continued......

MILK -8 oz. Glass of milk/8 oz. Yogurt = baseball -1½ ounce of cheese = 3 dominoes -1 ounce of cheese = 4 dice MEAT -1 serving of meat (3 ounces) = deck of cards or

your palm -1 ounce of meat = golf ball -canned tuna or salmon and 2 tbsp. of peanut

butter = roll of film, ping pong ball or size of two thumbs.

Proteins

Proteins are the building blocks that are responsible for every cell and bodily function. They are made up of 22 amino acids. Complete proteins like meats, milk cheeses, and eggs contain 9 of the amino acids essential for living. Incomplete proteins like soybeans, beans, peas, peanuts , and most grains contain some of the remaining 13 as well as a couple of the 9 essentials

Proteins

Goal Try to centre each meal around a complete protein.

Vegetarians can make a complete protein by just adding two complimentary foods like rice and beans together.

Grains with Legumes - sample meal: lentils and rice with yellow peppers.

Nuts with Legumes - sample meal: black bean and peanut salad.

Grains with Dairy - sample meal: white cheddar and whole wheat pasta.

Dairy with Seeds - sample meal: yogurt mixed with sesame and flax seeds.

Legumes with Seeds - sample meal: spinach salad with sesame seed and almond salad dressing.

Carbohydrates

Carbohydrates are your body’s preferred energy source. For most people they make up the bulk of

their diet. This group includes foods such as breads, pastas, cookies, pastries, crackers, cereals, potatoes, vegetables, fruits, and sugars.

Carbohydrates

Goal Carbs are not the enemy, but try to limit

your refined carbohydrates and choose high fiber, whole grain choices, as well as fruits and vegetables when developing your meals.

Fats

Fats are the most concentrated form of energy that our bodies can consume. Fat often gets a bad rap, but it is really only the saturated form that we have to be weary of. Saturated fats are easy to pick out, since they are solid at room temperature, whereas unsaturated fats are liquid at room temperature. Saturated fats are commonly found in dairy, eggs, and meat while unsaturated fats mainly come in the form of oils.

Fats

Goal Aim to use healthy fats like olive and

grapeseed oil instead of butters or margarines when cooking. These oils also make excellent dressings and marinades. Just make sure not to overdo it though, since fats contain more than twice as many calories per gram than proteins or carbohydrates.

Carbs - 4 calories per gram Protein – 4 calories per gram Fat – 9 calories per gram

Good Fats vs Bad Fats

Saturated = BAD Animal origin Solid at room temperature

Unsaturated=GOOD Plant origin Liquid at room temperature

Tips to Reducing Fat in Your Diet Choose lower fat products

Read the label Be aware of portion sizes

Just because it is low fat, don`t eat twice as much Trim visible fat

Careful non-visible fat cannot be removed like chips and donuts

Remove skin from poultry Avoid add-on fats

Less spreads like butter, sauces, creamy dressings

Vitamins (water and fat soluble) Vitamins are living compounds that

we need to ensure a healthy mind and body. They allow us to actually use energy given to us through the consumption of proteins, carbs, and fats. A healthy diet will provide all of the 13 essential vitamins through a variety of foods, but often times a multi-vitamin/mineral will be needed to cover your bases.

Vitamins

Goal If every meal consists of a lean protein,

vegetable, and a choice of fruits, whole grains, and healthy fats, then you can feel confident that you have met your quota for the day.

Minerals

Minerals are non-living compound that assist in many bodily functions such as tissue repair, growth, and regulating your body’s fluids. Examples of minerals are calcium,

potassium, iron and zinc.

Goal: Minerals are found in an array of foods and just like vitamins, they are best absorbed through whole, well-rounded diets.

Fiber

Fiber is a type of complex carbohydrate that your body cannot digest.

Fiber supplies no energy. Fiber sources include the leaves, stems, roots, and

seed coverings of fruits, vegetables and grains. Examples are whole grain breads and cereals, the skin

of fresh fruits, raw vegetables, nuts and seeds. Fiber helps you avoid intestinal problems and might

reduce your chances of developing some forms of cancer.

Adds bulk to feces to facilitate elimination.

2 Types of Fibre

Soluble fibre* lowers blood cholesterol* slows absorption of glucose

Insoluble fibre* facilitates feces elimination* can prevent constipation, lower

intestinal track cancer

Cholesterol

Is a waxy, fatlike substance found in the saturated fats of animal cells, including those of humans.

You consume cholesterol in foods high in saturated fat such as meat.

Because you are an animal, you produce your own cholesterol. You don’t need to get that from other animals.

What would be good sources of protein that are lower in cholesterol?

What are Calories?

The measurement of how much energy we get from carbohydrates, proteins, and fats (energy nutrients)

Calorie counting: A measure of the amount of energy that food will produce as

it passes through the body

Source Energy

Carbohydrates 4 cal/g

Proteins 4 cal/g

Fats 9 cal/g

Alcohol 7 cal/g

Macronutrients:

Nutrients that we need in relatively large amounts everyday

Carbohydrates:(trace back food to plant) Simple carbohydrates. Complex carbohydrates. Fibre

Proteins:(trace back to an animal) High-quality protein sources Low-quality protein sources

Fats Provide energy or calories Carries fat-soluble vitamins

Micronutrients

Vitamins: Water-soluble vitamins Fat-soluble vitamins

Minerals: Electrolytes

Sodium Chloride Potassium

THE IMPORTANCE OF BREAKFAST You need to BREAK THE FAST!!!! The last time you ate was 8-12 hours

ago. It provides the body with energy for the

day. This allows your body to not be as

hungry later on in the day. It will prevent you from binge eating.

How to Read a Food Label

1. Check the Serving Size if you eat the serving size on the package you will get the amount of

calories and nutrients that are listed. 2. Calories calories tell you how much energy you get from one serving 3. Percent (%) Daily Value puts nutrients on a scale from 0%-100%. this will tell you if there is a little

or a lot of nutrients. 4. Get less of these nutrients fat, saturated fat, trans fat cholesterol sodium **you want to choose foods with a low % daily value 5. Get more of these nutrients carbs, fibres, vitamin A & C, calcium, iron **you want to choose foods with a high % daily value

Why Should I Read Food labels?

Labels are standardized presentations of the nutrient content of food

Consists of (based on serving size): Heading Serving size Values of energy Protein Fat Carbohydrate

Why Should I Read Food labels?

May also include: Breakdown of fats (saturated,

monounsaturated, polyunsaturated) Breakdown of carbohydrates (sugar, starch,

fibre) Sodium and potassium Vitamins and minerals

First, Read the Labels

Canadian government regulations make nutrition labelling mandatory on most food packaging

Nutrition Facts table: Standard format on every product Lists all main (core) nutrients in the same order

Label may also contain a list of the ingredients and/or health-related claims

What Is on the Label

The Nutrition Facts Table: Lists the total calories along with 13 core nutrients Most nutrients are shown in grams or milligrams Vitamins and minerals are expressed only as a percentage of the

Daily Value Energy value is provided in calories

% Daily Value: Tells you how much, or how little, of a nutrient is contained in a

particular food item in relation to what should be taken in on a daily basis, based on a 2000-Calorie diet

Nutrient Content Claims

Free: contains a nutritionally insignificant amount

Low: contains a very small amount Reduced: contains at least 25 percent

less of a specified nutrient when compared with a similar product

Source: contains a significant amount Light: products are reduced in fat or

reduced in calories

Substitute with a Healthier Choice

What Are Dietary Supplements? Products you take by mouth that contain a

“dietary ingredient” intended to supplement the foods you eat: Vitamins Minerals Herbs or other botanicals Amino acids Enzymes, organ tissues, glandulars, and metabolites

Regulated as foods, not drugs

Age-Adusted Body Fat Percentage Recommendations

Age-Adusted Body Fat Percentage Recommendations

Age Underfat Healthy Range Overweight Obese

20-40 yrs Under 21% 21-33% 33-39% Over 39%

41-60 yrs Under 23% 23-35% 35-40% Over 40%

61-79 yrs Under 24% 24-36% 36-42% Over 42%

Age Underfat Healthy Range Overweight Obese

20-40 yrs Under 8% 8-19% 19-25% Over 25%

41-60 yrs Under 11% 11-22% 22-27% Over 27%

61-79 yrs Under 13% 13-25% 25-30% Over 30%

Women

Men

Nutrition and Aging Aging leads to a lower total energy requirement as a

result of less activity and a lower metabolic rate Leads to lower intake among seniors May not have adequate vitamin and mineral intakes Constipation may further add to declining interest in

food Other diseases may also affect nutrition, including

dental problems, swallowing disorders, mood disorders, and gastrointestinal disorders

Psychological issue may also negatively affect nutrition

Nutrition for Athletes

Canadian diet seems to be adequate to meet protein needs of athletes

Athletes should focus on maintaining a balanced diet with adequate calories rather than supplementing

Carbohydrate loading can increase muscle glycogen stores for endurance-type competition, but should be supervised by a qualified coach or doctor

Pre Event Meals Meals before an event should be high in

carbohydrates and low in fat Only familiar foods should be eaten before

an event to avoid any strange or surprising reactions or feelings

Before vigorous activity, meals should be eaten more than 2.5 hours prior to activity or competition

Hydration The need for water is increased during

exercise because of increased losses through the lungs and sweat

Needs also increased in warm and humid environments

Drink early (prior to exercise) Drink often (during exercise) Drink after exercise Cool drinks increase performance by

cooling the body effectively Energy drinks and

Gatorade/Powerade??????

Energy Drinks

Meant to provide mental and physical stimulation for a short period of time

Chemical mix includes: Caffeine Taurine Glucuronolactone

Dangerous when mixed with alcohol or when used during intense activity

Energy Drinks: Buyer Beware!

Health Canada advises caution, and to be aware of the following: Do not drink excessive amounts Do not mix with alcohol Drink enough water to rehydrate your system The safety of such drinks may not have been evaluated by

Health Canada Report any adverse reactions

Fast Food

Its FAST, it’s CHEAP, it TASTES SOOOOO GOOD!!!BUT IT IS SOOOO BAD FOR YOU!!!!!!!!!!!!!!!

What do you think????Burger King Calories

CheeseburgerDouble CheeseburgerWhopper with cheeseCola (27 oz.)

McDonald’s Calories

CheeseburgerQuarter Pounder with cheeseBig MacCola (32 oz.)

Wendy’s Calories

CheeseburgerBig Classic with cheeseBig Classic, double with cheeseCola (28 oz.)

How many Calories do you think are in these items???

Here’s the truth............Burger King Calories

Cheeseburger 318Double Cheeseburger 483Whopper with cheese 935Cola (27 oz.) 324

McDonald’s Calories

Cheeseburger 305Quarter Pounder with cheese

510

Big Mac 500Cola (32 oz.) 380

Wendy’s Calories

Cheeseburger 410Big Classic with cheese

640

Big Classic, double with cheese

820

Cola (28 oz.) 350

Fast Food Nutrition

McDonald's Nutrition Information Subway Nutrition Information Starbucks Nutrition Information Tim Horton's Nutrition Information

What did you eat today??

Write down what you ate over the last 24 hours.

Did you eat all 4 food groups?? What can you do to create a more

balanced menu for yourself?

48 Hour Menu

Work in a group of 2 and come up with a menu for a field trip

Plan a menu for one field trip They depart at 10 am on day 1 and day

2 and return home at noon on day 3. Prepare a breakfast, snack (am and pm),

lunch, supper

Compare and Choose

Get in a group of 4 and discuss what product you would rather choose.

What brand are they?? What is the serving size?? How many calories?? Fat??

Carbohydrates?? Fibre?? How much sugar?? Protein??

Jeopardy

Miscellaneous A

Miscellaneous B

Canada’s Food Guide

Drugs and Alcohol

100 100 100 100

200 200 200 200

300 300 300 300

400 400 400 400

Review