Healthy Eating

1. Healthy Eating Grade 8

2. Portion Control • Obesity (being extremely overweight)...is 2nd leading cause of preventable death in North America. • North Americans are eating too muchof the wrong type of foods. • Almost 1/3of Canadians aged 5to 17 are overweight or obese, Statistics Canada finds (2012). • http://www.cbc.ca/news/health/31-of-canadian-kids-are-overweight-or-obese-1.1154456

3. Portion Control Guidelines • Eat slowly (wait 20 min.). • Choose water over pop (sugar drinks). • Don’t eat directly out of the bag/container. • Choose smaller sizes. • Read food labels. • Share a meal or ask for half a portion (restaurant). • Choose more natural foods.

4. Plate Geometry

5. Your hands are measuring tools The hand can be used to help us understand serving size/portions. • Fist = 1 cup; vegetables, fruits • Half a fist = 1/2; starches…B,C,R,P • Palm (not incl. fingers) = protein – meat & alternatives • Thumb = cheese, peanut butter • Tip of thumb = butter, margarine

6. USA Food Pyramid

7. Canada – Food Rainbow

8. Canada’s Current Food Guide

9. 2 Types of Nutrients Macronutrients Micronutrients • Provide body with energy for growth and activity • These include: • Carbohydrates • Protein • Fats • Help regulate body functions such as vision, healing, and muscle movement • These include: • Vitamins • Minerals

10. Carbohydrate • a nutrient that provides our main source of energy (4 calories per gram) to our muscles and our brains • found mainly in grain products and in vegetables and fruit. • Carbohydrates include sugars, starch and fibre • 2 types of carbohydrates: • Complex – give us energy for long period of time • Simple – give us energy for a short period of time

11. Carbohydrates Complex Simple

12. Protein (building blocks) • a nutrient that provides energy for our bodies (4 calories per gram) • used to build up and maintain the tissues throughout the body – muscles, organs and some hormones • found in milk products, eggs, meat, poultry, fish, nuts, seeds, and legumes • 2 types: • Complete = derived from animal foods (meats, fish, poultry, cheese, eggs, yogurt, and milk) • Combined = derived from plant foods (legumes, grains, and vegetables); 2 foods may be combined or eaten together (e.g. rice and beans; tofu and squash)

13. Protein

14. Fats • a nutrient found in food that gives us energy (9 calories per gram) • has many functions, including transporting nutrients and forming part of many body cells • found naturally in animal products (e.g., meat, cheese, milk) and vegetable oils

16. Discussion • Identify strategies for promoting healthy eating within the school, home, and community.

17. Plan 2 Meals • Using Portion Control and what we’ve reviewed and discussed in class, design 2 meals using “Plate Geometry”. • At least 1 of your meals must be a dinner. • Label it and include portion information; identify the macro and micronutrients and why they are important. • Explain your food choices. • Feel free to do additional research for more information, if needed.