Healthy Nutrition Healthy Nutrition: Important Nutritional FactsBy:Barb Del Brocco, RHN Registered Nutritionist firstname.lastname@example.org
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????
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
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.
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
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)
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
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
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
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
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
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
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
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
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.
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
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
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!
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
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!)
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!
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
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
Nutritional Game:TRUE OR FALSE QUESTIONS(Prizes to be Won!)
Nutritional Game: True or False Question:Brown Eggs are healthier than White Eggs.
Nutritional Game FALSEThe colour of the eggshell only depends upon the breed of the hen not how healthy the egg.
Nutritional Game: True or False Question:Eating less by skipping a meal when youare not hungry will help you lose weight.
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.
Nutritional Game: True or False Question: If you chew your food for a longer time before you swallow, you eat less.
Nutritional Game: True or False TRUE It takes approximately 15 to 20 minutes for your stomach to tell your brain when you are full.
Nutritional Game: True or False Question: Fresh fruit juice is a good substitute for eating the whole fruit.
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.
Nutritional Game: True or False Question:Being thirsty is a good way to know ifyou are about to become dehydrated.
Nutritional Game: True or False FALSE By the time you are thirsty, studies indicate that you are already somewhat dehydrated.
Nutritional Game: True or False Question: Drinking water can prevent and lessen headaches.
Nutritional Game: True or False TRUE Everyone needs water to survive and without it, your body gives you signs that something is wrong.
Nutritional Game: True or False Question: Bananas can help make you feel calm and relaxed.
Nutritional Game: True or False TRUE Bananas contain important B Vitamins which help reduce stress and relax you.
Nutritional Game: True or False Question: When an egg floats in water, it is “off” or gone bad and should not be eaten.
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.
Nutritional Game: True or False Question: A Tomato is a Fruit.
Nutritional Game: True or False TRUE Tomatoes are good for you!!
Nutritional Game: True or False Question: Most of the fiber in Fruit is in the peel.
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.
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!
GENETICS… Loads the GunLIFESTYLE… Pulls the Trigger! QUESTIONS?
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.