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Healthy Family Nutrition Forever-Active.com

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Information of good family nutrition. ...

Information of good family nutrition.
For further information visit www.forever-active.com

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  • 1. Healthy Nutrition
  • 2. Healthy Nutrition Healthy Nutrition: Important Nutritional FactsBy:Barb Del Brocco, RHN Registered Nutritionist barbdelbrocco@gmail.com
  • 3. Nutrition ArticleAccording to a recent article on Nutrition, eating right doesnt have to be complicated. Nutritionists say there is a simple way to tell ifyoure eating right. Colours. Fill your bowls withbright rainbow colours. Greens, reds, yellows. In fact, my kids did that this morning. They had bowls of M&Ms 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 throughdiet, 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. BreakfastSkipping 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 hungryBOTTOM LINE:No Breakfast = Less Smart & Less HealthyHint: 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 & FlourBread & 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: PopPOP: 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 liningDIET 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: JuiceHow Sweet Drinks Add Up 1 Can of Pop per day = 150 Calories 2 glasses of Juice per day = 240 calories for both glassesTOTAL: 390 calories per dayAFTER JUST ONE YEAR: 40 extra pounds? 142,000 calories One pound of fat = 3,500 calories 142,000 calories = 40 poundsBottom 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
  • 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, tirednessHint: Keep water cooled in fridge or in a water cooler and make it easy to access for all kids.
  • 19. Food & Drink: Water
  • 20. Food Facts: Menu Planning What Should You Eat?  A healthy breakfast that doesnt 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 FALSEThe 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 youare 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 ifyou 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 time for eating healthy will sooner or later have to find time for illness!
  • 51. GENETICS… Loads the GunLIFESTYLE… Pulls the Trigger! QUESTIONS?
  • 52. Nutrition ArticleAccording to a recent article on Nutrition, eating right doesnt have to be complicated. Nutritionists say there is a simple way to tell ifyoure eating right. Colours. Fill your bowls with bright rainbow colours. Greens, reds, yellows.
  • 53. Healthy Nutrition is ...not M&M’s
  • 54. Contact InfoBarb Del Brocco, RHN Registered Nutritionist barbdelbrocco@gmail.com or 416-985-8849