Healthy Eating

1. Healthy Eating Prepared and presented by: Melinda Figliano-LamarcheMScCH, RD

2. Healthy Eating • What does healthy eating mean to you? • Why eat in a healthy way? • Eating Well with Canada’s Food Guide • Planning Healthy meals • Take a closer look! Fast food vs. food from home • Reading Food Labels • Nutrition to get you moving • How to become a Registered Dietitian (RD)

3. What does Healthy Eating mean to YOU?

4. Why is eating in a healthy way so important?

5. Eating Well with Canada’s Food Guide • Eating well with Canada’s Food Guide was updated in 2007 • The Food Guide is based on scientific research that outlines our nutritional requirements for being and staying healthy • Following the Food Guide is one of the best ways to be sure that you are getting lots of variety and all the nutrients your body needs

6. Eating Well with Canada’s Food Guide

7. Eating Well with Canada’s Food Guide • Fruit and Vegetables • Choose brightly coloured Fruit and Vegetables, like dark green and bright orange fruit and vegetables more often • Grains • Choose whole grains more often • Milk and milk alternatives • Choose milk and milk alternatives that are lower in fat • Such as: lower fat milk (skim, 1% or 2% M.F.), lower fat yogurt (< 2% M.F.) and low fat cheeses (<20%M.F.) • Meat and meat alternatives • Choose lean meat and skinless poultry • Have fish 2-3 times per week • Try plant based proteins like beans, lentils, nuts and soy products

8. Eating Well with Canada’s Food Guide • Remember!! • Prepare all foods with little added fat, salt and sugar • Moderation and Variety is key • There are many foods that we don’t see on the Food Guide, can you think of a few? • The foods that we see on the Food Guide are the kinds of foods we should try to have every day, the foods that we don’t see are the ones that we should limit to “once in a while” or special occasions

9. Eating Well with Canada’s Food Guide • The Facts on Fat • Fat is an essential macronutrient that we need in our diet • Fat helps our bodies absorb certain vitamins (Vitamins A, D, E and K) • There are many different kinds of fat, some healthier than others • Eat all foods that are high in fat in moderation, even if they are high in healthier fats … can you think of some healthier fats? • Limit added fats to 2-3 tbsp per day

10. Eating Well with Canada’s Food Guide • The Facts on Fat! • UNSATURATED • Healthier fats that promote heart health • Sources: vegetable oils (canola, olive, peanut, sunflower etc.), nuts and seeds, avocadoes, olives • OMEGA 3 Fatty Acids • Promote heart health and eye, nerve and brain development • Sources: Fish, flaxseeds, walnuts, products made with omega 3 fats (i.e. milk, yogurt, eggs)

11. Eating Well with Canada’s Food Guide • The Facts on Fat! • SATURATED • Less healthy fat that can lead to high cholesterol and greater risk for heart disease • Sources: animal fats, lard, high fat milk products • TRANS • Less healthy fat that can also lead to high cholesterol and a greater risk for heart disease • Sources: commercially baked goods, anything baked with hydrogenated oils, hydrogenated margarines, lard and shortening

12. Planning Healthy Meals • To plan a healthy meal try to get as much variety as possible • Aim for at least 3 of the 4 food groups (all 4 is BONUS!) • Use the plate model and/or Eating Well with Canada’s Food Guide

13. Planning Healthy Meals: The Plate Model Vegetables What are some examples of a healthy meal? Meat and Alt. Grains/ Starches

14. Take a closer look!

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18. Reading Food Labels • Why is learning how to read food labels important? • Reading Food Labels helps us to make informed choices about the foods we eat • Can help us to make healthy food choices • Informs us of the nutrients and ingredients in a food • Compare two products to make better food choices • Learn about the nutrition information of the foods you eat • Better manage special diets • Increase or decrease your intake of any nutrient

19. Reading Food Labels Serving Size Nutrition Facts are based on a specific amount of food. Compare this to the amount you actually eat. % Daily Value Helps you to see if a food has a little or a lot of a specific nutrient 5% or less is A LITTLE 15% or more is A LOT

20. Reading Food Labels A B

21. Reading Food Labels The ingredient list is … • A list of all the ingredients in a food. The ingredients are listed in order of weight, from most to least. This means that the food contains more of the ingredients at the beginning of the list and less of the ingredients at the end of the list. The ingredient list can help you … • See if a food product has a specific ingredient. • Avoid certain ingredients in case of a food allergy or intolerance.

22. Nutrition to get you moving! • Making healthy food choices is an important part of being active • Choosing healthy snacks before and after your activity help your body make the most of your exercise

23. Nutrition to get you moving! • Pre  The right snack will give you the energy to fuel your activity • Within 1-2 hours of your activity be sure to have a snack containing Carbohydrates and drink plenty of water (at least 250 ml or 8 oz.) • Snack Ideas: • Fruit • Dried fruit • Granola Bar • Yogurt

24. Nutrition to get you moving! • POST  The right snack will help to replenish your energy stores and repair your muscles • After your activity have a snack that includes both a source of Carbohydrates to replenish your energy stores and a source of Protein to restore and repair your muscles • Snack ideas: • Yogurt and fruit smoothie, • Whole grain crackers or bread with low fat cheese or nut butter, • Dry fruit and nuts / seeds, • ½ whole wheat pita with hummus and raw veggies

25. Becoming an RD • Practicing as a Registered Dietitian is a very fulfilling and rewarding profession because you help people … • Prevent, treat or manage disease • Feel great by teaching them how to choose, prepare and eat healthy foods • Discover that healthier foods can still taste delicious • AND MUCH MORE!

26. Becoming an RD • What is a Registered Dietitian? • Registered Dietitians are uniquely trained food and nutrition experts. They translate scientific, medical and nutrition information into practical and individualized tips and tools people can use to feel great and prevent, manage and treat disease • Where do RDs work? • RDs work in a variety of settings, here are just a few … • community health centres • family health teams • home care, hospitals • long-term care homes • diabetes education centres • public health • sports and recreation facilities • food industry • academic and research settings • private practice.

27. Becoming an RD • How do you become an RD? • Check out entrance requirements for Food and Nutrition, Dietetics or Nutritional Science University Programs to ensure you take the right high school courses • Complete accredited (by Dietitians of Canada) undergraduate degree in Food and Nutrition, Dietetics or Nutritional Science • Apply to Post graduate Internship program (usually 10-12 months). Acceptance is based on grades and relevant work and volunteer experience • Successfully complete licensing exam • Register with Regulatory body (i.e. College of Dietitians of Ontario)

28. Is there a difference? What do you think? Is there a difference between being a Nutritionist and a Registered Dietitian?

29. Want more information? • Check out … • Dietitians of Canada www.dietitians.ca • College of Dietitians of Ontario www.cdo.on.ca • Eat Right Ontario www.eatrightontario.ca • Health Canada www.hc-sc.gc.ca/fn-an/index-eng.php

30. THANK YOU!