Goals to reduce risk Cholesterol levels to target Wt/WC/% BF to target Nutrition Control blood pressure Related Blood sugar to target Physically active Avoid tobacco Control stress
What are the different typesof fats (cholesterol) in blood? • LDL • HDL • TRIGLYCERIDES
What’s so great about a healthybody weight? • Raises HDL • Lowers LDL • Lowers triglycerides • Improves blood pressure • Improves mobility • Improves blood sugar
What are the types of fats infood? Monounsaturated fat Polyunsaturated fat Omega-3 Saturated fat Trans fat
Healthy Eating Lifestyle –Label ReadingAs of December 12, 2005,Health Canada required allprepackaged food to have aNutrition Facts label.
Nutrition Facts Label3 possible formatsexist for labelsIf a product is too small the company must provide a toll free phone number to call to access nutrition label information
Nutrition Facts Label required to list at least 13Core Nutrients: 8-fat, saturated fat, trans fat,cholesterol, sodium-carbohydrate, fibre, sugars,-protein,-Vitamin A, Vitamin C, calciumand iron.
Label Reading –Serving Size the specific amount of food listed under the “Nutrition Facts” title all nutrient information is based on this amount of food listed in common measures you use at home
How much do you eat? Nutrition Facts Amount you eat bran cereal with raisins bran cereal with raisins 1 cup (59 g) 1 ½ cups
Label Reading FatsRemember:Total fat per day = 60-65 gramsTotal saturated fat per day =10-15 gramsTotal trans fat per day = 2 grams or lessTotal cholesterol per day = 200-300 mg
% Daily Value Quick tool to determine if a product contains a lot or a little of a nutrient Greater than 20% = a lot Less than 5% = a little Good reference for sodium
Picture Your Plate HealthyLeave ¼a rim wholearoundyour ½ grainplate. vegetables ¼ lean/plant protein
Healthy eating lifestyleDistribution of foods At least 3 meals throughout the day, helps you Control food portions and prevents overeating Maintain healthy body weight Maintains blood sugar levels Jump starts your metabolism
Frequency of FoodsExamples include: 12-15 Almonds per day (monounsaturated fat) Fish 2-3 times per week (omega-3 fat) 2 Tbsp ground Flax seed per day (omega-3 fat)
Next Session Fibre Vegetables and fruits Salt/sodium