Healthy Nutrition

1. Healthy Nutrition

2. Healthy Nutrition Healthy Nutrition: Important Nutritional Facts By:Barb Del Brocco, RHN Registered Nutritionist barbdelbrocco@gmail.com

3. Nutrition Article • According to a recent article on Nutrition, eating right doesn't have to be complicated. Nutritionists say there is a simple way to tell if you're eating right. Colours. Fill your bowls with bright rainbow colours. Greens, reds, yellows. In fact, my kids did that this morning. They had bowls of M&M's and said they never knew eating right could be so easy????

4. AGENDA • Healthy Nutrition: • What is it? Importance of Nutrition & Breakfast? • Food & Drink: • Fiber, Protein, Bread, Pop, Juice, Water • Food Facts & Meals/Snacks: • Myths & Suggestions • Nutritional Game: • True or False with prizes

5. Genetics Loads the Gun, Lifestyle Pulls the Trigger! According to a WHO (World Health Organization) report on human disease, 9 out of 10 Canadians will die from chronic disease that is largely preventable through diet, exercise and a smoke free lifestyle.

6. What is Healthy Nutrition? • Healthy Nutrition: What is it? • Total food eaten fuels our bodies • Needed to survive and live a healthy life • Healthy Nutrition: Why Important? • To help our body grow (both body & brain) • Maintain our body to be strong & energetic • Repair our bodies when we are injured or tired • Helps avoid diseases later in life • Helps you to live a long life

7. Importance of Breakfast • Breakfast: Why Important? • Avoid hungry feelings so you eat right • Provide fuel so you can stay awake and learn • What to Eat for Breakfast? • PROTEIN: Eggs & milk takes longer to digest • FIBER: Important source of vitamins • What Not to Eat for Breakfast? • Sugar (e.g. Fruit Loops & White Toast & Jam)

8. Breakfast Skipping Breakfast: Why You Should Not? • More difficult to think, remember, or learn • Feel tired = less active = less healthy • Feel hungrier = distracted and less alert • Will eat almost anything when hungry BOTTOM LINE: No Breakfast = Less Smart & Less Healthy Hint:Earlier to Bed = Earlier to Rise to eat a proper breakfast

9. Food & Drink: Fiber • What is Fiber? • Whole grain bread, brown rice, vegetables, whole grain cereals, nuts, seeds and fruit! • Helps digestion work properly by getting rid of toxins and waste • Why is Fiber Important? • Keeps you feeling full for a longer time • Makes it easier to go to the bathroom • Gets rid of toxins that can make you sick or cause diseases like cancer • Lowers cholesterol

10. Food & Drink: Protein • What is Protein? • Meat, eggs, fish, milk, beans, yogurt, seafood • Required for growth, maintenance and repair of all cells in your body • Why is Protein Important? • Helps build bones, muscles, skin and make blood • Strong muscles allow you to be active • Being active makes you healthier and smarter • It keeps you feeling full longer

11. Food & Drink: Bread & Flour Bread & Flour: White is the Worst! • “The whiter the bread, the sooner you’re dead!!” • Also known as enriched flour or wheat flour • Look for the word “WHOLE” in front of the flour • White Bread contains lots of salt which is bad for you

12. Food & Drink: Pop POP: Full of Sugar & Caffeine • Sugar = lots of calories that make you fat • Caffeine = hyperactivity and dehydration • Damages cells in the body • Puts stress on Pancreas (insulin) + bad for Bones • Eats away at Stomach lining DIET POP: Also Bad Choice even with 0 Calories! • Aspartame can cause brain cancer / tumours • Increases appetite so you end up gaining weight, not losing by weight drinking diet pop

13. Food & Drink: Pop

14. Food & Drink: Juice • JUICE: How healthy is it? • 100% fruit juice: lots of sugar = lots of calories • Lots of sugar = bad for your teeth • Lots of calories = unnecessary weight gain • Juice will make kids hyper = less learning • Juice will make kids feel full = avoid good foods • Eating the fruit instead of the juice gives you fiber and makes you feel full longer • BOTTOM LINE: Don’t drink too much Juice and go for the actual fruit or water instead

15. Food & Drink: Juice How Sweet Drinks Add Up • 1 Can of Pop per day = 150 Calories • 2 glasses of Juice per day = 240 calories for both glasses TOTAL: 390 calories per day AFTER JUST ONE YEAR: 40 extra pounds? • 142,000 calories • One pound of fat = 3,500 calories • 142,000 calories = 40 pounds Bottom Line: Avoid Pop & Too Much Juice

16. Food & Drink: What to Drink • What should you drink: WATER!! • Zero calories and no added salt to make you thirstier • Water is cheap = save money • How to liven up Water? • Add lemon, orange, lime, or even cucumbers for taste • What else to drink: Non-fat Milk!! • 2-4 servings per day of calcium-rich foods

17. Food & Drink: What to Drink Water is good for the heart!

18. Food & Drink: Water • Why is Water So Important? • 80% of your body is made of water • Needed to maintain a healthy body and mind • Without water = poor concentration • Dehydration: Symptoms include irritability, poor concentration, headaches, tiredness Hint: Keep water cooled in fridge or in a water cooler and make it easy to access for all kids.

19. Food & Drink: Water Somebody forgot to water me?

20. Food Facts: Menu Planning • What Should You Eat? • A healthy breakfast that doesn't need to be extravagant or take a long time to prepare • Protein can come from many sources such as low-fat meat, eggs, nuts or dairy products • High-fiber foods include fruits, vegetables and whole grains and should be included in every meal

21. Meals / Snacks: Breakfast • Nutritious and Healthy Breakfast? • Oatmeal: add nuts or fruit on top • Fruit Smoothie: Frozen Berries, Banana, Mango, Peach and even Spinach + non-fat milk in blender • Eggs: Quickly scrambled on top of whole wheat toast • French Toast, Waffle or Pancakes: Whole grains • Maple Syrup: Best choice • HINT: Replace syrup with FRESH berries or slices of fruit on top

22. Meals / Snacks: Breakfast • Other Nutritious Breakfast Ideas: • Whole grain Toast, Bagel, Wrap or English Muffin with cheese, almond/peanut/pumpkin butter/sunbutter • Plain Yogurt + fresh fruit or nuts on top or even healthy cereal sprinkled on top • Breakfast Taco: Shredded cheese on a whole grain tortilla, folded in half, topped with salsa Hint: Last night’s leftovers – they’re not just for dinner anymore!

23. Meals / Snacks: Lunch • Lunch Menu • Pasta: Whole wheat, whole grain, brown rice or even Quinoa (don’t judge until you try it!) • Salad: Lettuce, onions, cucumbers, apples, cheese with oil and vinegar or oil and lemon dressing • Burrito: Homemade with beans, brown rice, lettuce, cheese, tomatoes and salsa on a whole grain Wrap • Sandwich: Whole grain bread (never White!!) with last night’s dinner (e.g. chicken, turkey) topped with lettuce and cucumbers

24. Meals / Snacks: Dinner • Dinner Menu: Have Fun!!! • Homemade Pizza: buy Whole Wheat Pizza dough at grocery store and top it with good/healthy stuff (cheese, onions, tomatoes, potatoes, broccoli, etc.) • Broiled Chicken: with sweet potato and tossed salad • Fish: Salmon or Fillet of Sole, bake with salt/pepper, lemon and dill served with brown rice • Pasta: mixed with olive oil, cheese and garlic, add broccoli HINT: Get the whole family involved. Kids need to learn how to cook when they are young (some Dads too!)

25. Meals Planning: Snacks • Snacks • Vegetables or Crackers (without hydrogenated oils) with Hummus or Salsa • Natural Yogurt with Fruit • Homemade Muffins • Fresh Fruit • Cut Cucumber slices, Carrot & Celery sticks • Air-popped Popcorn (avoid the microwave bags) HINT: Avoid sugary snacks that make you hungrier and or less healthy for you!

26. Food Facts • Eat every 2-4 hours = You will be less Hungry • Why? Also keeps the blood sugar in your body at an even level preventing mood swings or hyperactivity Example of a Typical Meal Schedule 8:00 am – Breakfast 10:30 am – Morning snack 12:45 pm – Lunch 2:15 pm – Mid afternoon snack 4:15 pm – Light snack 6:00 pm – Dinner 8:00 pm – Light snack

27. Food Facts: Bedtime Eating

28. Food Facts: Important Tip • Avoid Large Late Night Meals: • Eating high fat, high salt, high calorie meals before bed will zap your early morning energy and make it hard to get out of bed in the morning….sort of like a food hangover • Omit sweets before bedtime to avoid falling asleep or waking up in the middle of the night • One teaspoon of sugar suppresses the immune system for up to 4 hours

29. Nutritional Game: TRUE OR FALSE QUESTIONS (Prizes to be Won!)

30. Nutritional Game: True or False Question: Brown Eggs are healthier than White Eggs.

31. Nutritional Game FALSE The colour of the eggshell only depends upon the breed of the hen not how healthy the egg.

32. Nutritional Game: True or False Question: Eating less by skipping a meal when you are not hungry will help you lose weight.

33. Nutritional Game: True or False FALSE Skipping a meal to lose weight will only make your body want to eat more at the next meal or cause your body to go into starvation mode which causes weight gain.

34. Nutritional Game: True or False Question: If you chew your food for a longer time before you swallow, you eat less.

35. Nutritional Game: True or False TRUE It takes approximately 15 to 20 minutes for your stomach to tell your brain when you are full.

36. Nutritional Game: True or False Question: Fresh fruit juice is a good substitute for eating the whole fruit.

37. Nutritional Game: True or False FALSE Juice contains less vitamins than the actual piece of fruit and has no fiber and has lots of calories.

38. Nutritional Game: True or False Question: Being thirsty is a good way to know if you are about to become dehydrated.

39. Nutritional Game: True or False FALSE By the time you are thirsty, studies indicate that you are already somewhat dehydrated.

40. Nutritional Game: True or False Question: Drinking water can prevent and lessen headaches.

41. Nutritional Game: True or False TRUE Everyone needs water to survive and without it, your body gives you signs that something is wrong.

42. Nutritional Game: True or False Question: Bananas can help make you feel calm and relaxed.

43. Nutritional Game: True or False TRUE Bananas contain important B Vitamins which help reduce stress and relax you.

44. Nutritional Game: True or False Question: When an egg floats in water, it is “off” or gone bad and should not be eaten.

45. Nutritional Game: True or False TRUE When an egg is fresh it will lie on its side at the bottom of a glass of water. As it ages, it will begin to tilt upwards and will finally float when it has gone bad.

46. Nutritional Game: True or False Question: A Tomato is a Fruit.

47. Nutritional Game: True or False TRUE Tomatoes are good for you!!

48. Nutritional Game: True or False Question: Most of the fiber in Fruit is in the peel.

49. Nutritional Game: True or False • TRUE • Note: Be careful to wash all fruit including the outside peels (like oranges or cantaloupe) that might fall on dirty floors and transfer germs to your hands when eating.

50. Genetics loads the Gun, Lifestyle Pulls the Trigger! Quote: Those who think they have no timefor eating healthy will sooner orlater have to find time for illness!