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NUTRITIO
N

IT IS YOUR CHOICE TO BE HEALTHY!!
What will you learn?







The importance of daily food choices for health
promotion throughout various stages of life.
Determine the nutritional value of a variety of
foods using Canada’s Food Guide.
The importance of portion sizes.
The six essential nutrients.
Nutrition is like a Teeter-Totter
 If you eat more calories
than you burn you will
gain weight

• If you eat less calories
than you burn you will
lose weight
• If you eat the same
amount of calories that
The Energy Balance Equation


Neutral Energy Balance:
When energy intake is equal to energy expenditure
 Body weight does not change




Negative Energy Balance:
Fewer calories taken in than is burned off through activity
 Results in weight loss




Positive Energy Balance:
More food taken in than is balanced out with physical activity
 Results in weight gain

Daily Servings


The amount of food you need each day
depends on:
 Age
 Body

size
 Activity level
 Gender
 Pregnant or Breastfeeding
 This is why the Canada Food Guide has different
serving recommendations.
Canada’s Food Guide
Canada’s Food Guide


Recommendations for your age:
 Vegetables

and Fruit-Recommended serving: 7-8
 Grain Products-Recommended serving: 6-7
 Milk and Alternatives-Recommended serving: 3-4
 Meat and Alternatives-Recommended serving: 23
What is a portion size??









Your thumb=1 ounce of food
Your palm=3 ounces of food
Your fist=1 cup or 8 ounces of food
Your fist should be your portion of
carbohydrates
Your palm should be your portion of meat and
alternatives
Two hands open together are the portion size
of fruit and vegetables.
Examples...........














GRAINS
-1 serving of rice = computer mouse or deck of cards (AFTER
IT IS COOKED)
-1 ounce of nuts = thumb
-½ a bagel = hockey puck
-1 serving (1 cup) of dry cereal = baseball
-1 serving of bread = one slice
VEGETABLES/FRUIT
-1 serving (1 cup) of lettuce = baseball
-1 serving of fruit = a tennis ball or baseball
-½ cup cooked broccoli = scoop of ice cream
-1 serving of vegetables = 1 handful
-1 serving of baked potato = fist
Examples continued......










MILK
-8 oz. Glass of milk/8 oz. Yogurt = baseball
-1½ ounce of cheese = 3 dominoes
-1 ounce of cheese = 4 dice
MEAT
-1 serving of meat (3 ounces) = deck of cards or
your palm
-1 ounce of meat = golf ball
-canned tuna or salmon and 2 tbsp. of peanut
butter = roll of film, ping pong ball or size of two
thumbs.
Proteins


Proteins are the building blocks that are
responsible for every cell and bodily
function. They are made up of 22 amino
acids. Complete proteins like meats, milk
cheeses, and eggs contain 9 of the amino
acids essential for living. Incomplete proteins
like soybeans, beans, peas, peanuts , and
most grains contain some of the remaining 13
as well as a couple of the 9 essentials
Proteins


Goal









Try to centre each meal around a complete protein.
Vegetarians can make a complete protein by just adding
two complimentary foods like rice and beans together.
Grains with Legumes - sample meal: lentils and rice with
yellow peppers.
Nuts with Legumes - sample meal: black bean and peanut
salad.
Grains with Dairy - sample meal: white cheddar and whole
wheat pasta.
Dairy with Seeds - sample meal: yogurt mixed with sesame
and flax seeds.
Legumes with Seeds - sample meal: spinach salad with
sesame seed and almond salad dressing.
Carbohydrates


Carbohydrates are your body’s preferred
energy source.
 For

most people they make up the bulk of their
diet. This group includes foods such as
breads, pastas, cookies, pastries, crackers, cerea
ls, potatoes, vegetables, fruits, and sugars.
Carbohydrates


Goal
 Carbs

are not the enemy, but try to limit your
refined carbohydrates and choose high
fiber, whole grain choices, as well as fruits and
vegetables when developing your meals.
Fats


Fats are the most concentrated form of
energy that our bodies can consume. Fat
often gets a bad rap, but it is really only the
saturated form that we have to be weary of.
Saturated fats are easy to pick out, since they
are solid at room temperature, whereas
unsaturated fats are liquid at room
temperature. Saturated fats are commonly
found in dairy, eggs, and meat while
unsaturated fats mainly come in the form of
oils.
Fats


Goal
 Aim

to use healthy fats like olive and grapeseed
oil instead of butters or margarines when cooking.
These oils also make excellent dressings and
marinades. Just make sure not to overdo it
though, since fats contain more than twice as
many calories per gram than proteins or
carbohydrates.
 Carbs - 4 calories per gram
 Protein – 4 calories per gram
 Fat – 9 calories per gram
Good Fats vs Bad Fats


Saturated = BAD

Animal origin
 Solid at room temperature


Unsaturated=GOO
D
 Plant

origin
 Liquid at room temperature
Tips to Reducing Fat in Your
Diet


Choose lower fat products




Be aware of portion sizes






Just because it is low fat, don`t eat twice as much

Trim visible fat




Read the label

Careful non-visible fat cannot be removed like chips
and donuts

Remove skin from poultry
Avoid add-on fats


Less spreads like butter, sauces, creamy dressings
Vitamins (water and fat soluble)


Vitamins are living compounds that we
need to ensure a healthy mind and body.
They allow us to actually use energy given to
us through the consumption of
proteins, carbs, and fats. A healthy diet will
provide all of the 13 essential vitamins through
a variety of foods, but often times a multivitamin/mineral will be needed to cover your
bases.
Vitamins


Goal
 If

every meal consists of a lean
protein, vegetable, and a choice of fruits, whole
grains, and healthy fats, then you can feel
confident that you have met your quota for the
day.
Minerals


Minerals are non-living compound that
assist in many bodily functions such as
tissue repair, growth, and regulating your
body’s fluids.
 Examples

of minerals are
calcium, potassium, iron and zinc.

Goal: Minerals are found in an array of foods and
just like vitamins, they are best absorbed through
whole, well-rounded diets.
Fiber


Fiber is a type of complex carbohydrate that your body
cannot digest.



Fiber supplies no energy.



Fiber sources include the leaves, stems, roots, and seed
coverings of fruits, vegetables and grains.



Examples are whole grain breads and cereals, the skin of
fresh fruits, raw vegetables, nuts and seeds.



Fiber helps you avoid intestinal problems and might reduce
your chances of developing some forms of cancer.



Adds bulk to feces to facilitate elimination.
2 Types of Fibre


Soluble fibre
* lowers blood cholesterol
* slows absorption of glucose



Insoluble fibre
* facilitates feces elimination
* can prevent constipation, lower intestinal
track cancer
Cholesterol








Is a waxy, fatlike substance found in the
saturated fats of animal cells, including those
of humans.
You consume cholesterol in foods high in
saturated fat such as meat.
Because you are an animal, you produce your
own cholesterol. You don’t need to get that
from other animals.
What would be good sources of protein
that are lower in cholesterol?
What are Calories?




The measurement of how much energy we get
from carbohydrates, proteins, and fats (energy
nutrients)
Calorie counting:
 A measure

of the amount of energy that food will produce as
it passes through the body

Source

Energy

Carbohydrates

4 cal/g

Proteins

4 cal/g

Fats

9 cal/g

Alcohol

7 cal/g
Macronutrients:
Nutrients that we need in relatively large amounts everyday


Carbohydrates:(trace back food to plant)
 Simple

carbohydrates.
 Complex carbohydrates.
 Fibre


Proteins:(trace back to an animal)
 High-quality protein

sources
 Low-quality protein sources


Fats
 Provide

energy or calories
 Carries fat-soluble vitamins
Micronutrients


Vitamins:
 Water-soluble

vitamins
 Fat-soluble vitamins


Minerals:
 Electrolytes
 Sodium
 Chloride
 Potassium
THE IMPORTANCE OF
BREAKFAST





You need to BREAK THE FAST!!!!
The last time you ate was 8-12 hours ago.
It provides the body with energy for the day.
This allows your body to not be as hungry later
on in the day. It will prevent you from binge
eating.
How to Read a Food Label


















1. Check the Serving Size
if you eat the serving size on the package you will get the amount of calories and
nutrients that are listed.
2. Calories
calories tell you how much energy you get from one serving
3. Percent (%) Daily Value
puts nutrients on a scale from 0%-100%. this will tell you if there is a little or a lot of
nutrients.
4. Get less of these nutrients
fat, saturated fat, trans fat
cholesterol
sodium
**you want to choose foods with a low % daily value
5. Get more of these nutrients
carbs, fibres, vitamin A & C, calcium, iron
**you want to choose foods with a high % daily value
Why Should I Read Food labels?




Labels are standardized presentations of the
nutrient content of food
Consists of (based on serving size):
 Heading
 Serving

size
 Values of energy
 Protein
 Fat
 Carbohydrate
Why Should I Read Food labels?


May also include:
 Breakdown

of fats (saturated, monounsaturated,
polyunsaturated)
 Breakdown of carbohydrates (sugar, starch, fibre)
 Sodium and potassium
 Vitamins and minerals
First, Read the Labels




Canadian government regulations make
nutrition labelling mandatory on most food
packaging
Nutrition Facts table:
Standard format on every product
 Lists all main (core) nutrients in the same order




Label may also contain a list of the ingredients
and/or health-related claims
What Is on the Label


The Nutrition Facts Table:
Lists the total calories along with 13 core nutrients
 Most nutrients are shown in grams or milligrams
 Vitamins and minerals are expressed only as a percentage of the
Daily Value
 Energy value is provided in calories




% Daily Value:


Tells you how much, or how little, of a nutrient is contained in a
particular food item in relation to what should be taken in on a
daily basis, based on a 2000-Calorie diet
Nutrient Content Claims








Free: contains a nutritionally insignificant
amount
Low: contains a very small amount
Reduced: contains at least 25 percent less of a
specified nutrient when compared with a similar
product
Source: contains a significant amount
Light: products are reduced in fat or reduced in
calories
Substitute with a
Healthier Choice
What Are Dietary Supplements?


Products you take by mouth that contain a
“dietary ingredient” intended to supplement the
foods you eat:
Vitamins
 Minerals
 Herbs or other botanicals
 Amino acids
 Enzymes, organ tissues, glandulars, and metabolites




Regulated as foods, not drugs
Age-Adusted Body Fat Percentage
Recommendations
Age-Adusted Body Fat Percentage
Recommendations
Women
Age

Underfat

Healthy Range Overweight

Obese

20-40 yrs

Under 21%

21-33%

33-39%

Over 39%

41-60 yrs

Under 23%

23-35%

35-40%

Over 40%

61-79 yrs

Under 24%

24-36%

36-42%

Over 42%

Age

Underfat

Healthy Range Overweight

Obese

20-40 yrs

Under 8%

8-19%

19-25%

Over 25%

41-60 yrs

Under 11%

11-22%

22-27%

Over 27%

61-79 yrs

Under 13%

13-25%

25-30%

Over 30%

Men
Nutrition and Aging


Aging leads to a lower total energy requirement as a result of
less activity and a lower metabolic rate



Leads to lower intake among seniors



May not have adequate vitamin and mineral intakes



Constipation may further add to declining interest in food



Other diseases may also affect nutrition, including dental
problems, swallowing disorders, mood disorders, and
gastrointestinal disorders



Psychological issue may also negatively affect nutrition
Nutrition for Athletes






Canadian diet seems to be adequate to meet
protein needs of athletes
Athletes should focus on maintaining a
balanced diet with adequate calories rather
than supplementing
Carbohydrate loading can increase muscle
glycogen stores for endurance-type
competition, but should be supervised by a
qualified coach or doctor
Pre Event Meals






Meals before an event should be high in
carbohydrates and low in fat
Only familiar foods should be eaten before an
event to avoid any strange or surprising
reactions or feelings
Before vigorous activity, meals should be eaten
more than 2.5 hours prior to activity or
competition
Hydration












The need for water is increased during exercise
because of increased losses through the lungs
and sweat
Needs also increased in warm and humid
environments
Drink early (prior to exercise)
Drink often (during exercise)
Drink after exercise
Cool drinks increase performance by cooling the
body effectively
Energy drinks and Gatorade/Powerade??????
Energy Drinks




Meant to provide mental and physical
stimulation for a short period of time
Chemical mix includes:
Caffeine
 Taurine
 Glucuronolactone




Dangerous when mixed with alcohol or when
used during intense activity
Energy Drinks:
Buyer Beware!


Health Canada advises caution, and to be
aware of the following:
 Do

not drink excessive amounts
 Do not mix with alcohol
 Drink enough water to rehydrate your system
 The safety of such drinks may not have been evaluated by
Health Canada
 Report any adverse reactions
Fast Food

Its FAST, it’s CHEAP, it
TASTES SOOOOO
GOOD!!!



BUT IT IS
SOOOO BAD
FOR


What do you think????
How many
Calories do you
think are in these
items???

Burger King

Calories

Cheeseburger
Double Cheeseburger
Whopper with cheese
Cola (27 oz.)
McDonald’s

Calories

Cheeseburger
Quarter Pounder with
cheese
Big Mac
Cola (32 oz.)
Wendy’s
Cheeseburger
Big Classic with cheese
Big Classic, double with
cheese
Cola (28 oz.)

Calories
Here’s the truth............
Burger King
Cheeseburger
Double Cheeseburger
Whopper with cheese
Cola (27 oz.)
McDonald’s
Cheeseburger
Quarter Pounder with
cheese
Big Mac
Cola (32 oz.)
Wendy’s
Cheeseburger
Big Classic with cheese
Big Classic, double with
cheese
Cola (28 oz.)

Calories

318
483
935
324
Calories
305
510
500
380
Calories
410
640
820
350
Fast Food Nutrition





McDonald's Nutrition Information
Subway Nutrition Information
Starbucks Nutrition Information
Tim Horton's Nutrition Information
What did you eat today??





Write down what you ate over the last 24
hours.
Did you eat all 4 food groups??
What can you do to create a more balanced
menu for yourself?
48 Hour Menu







Work in a group of 2 and come up with a menu
for a field trip
Plan a menu for one field trip
They depart at 10 am on day 1 and day 2 and
return home at noon on day 3.
Prepare a breakfast, snack (am and pm),
lunch, supper
Compare and Choose








Get in a group of 4 and discuss what product
you would rather choose.
What brand are they??
What is the serving size??
How many calories?? Fat?? Carbohydrates??
Fibre??
How much sugar?? Protein??
Jeopardy
Miscellaneo
us A

Miscellaneo
us B

Canada’s
Food Guide

Drugs and
Alcohol

100

100

100

100

200

200

200

200

300

300

300

300

400

400

400

400
Review

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Grade 9 - Nutrition

  • 1. NUTRITIO N IT IS YOUR CHOICE TO BE HEALTHY!!
  • 2. What will you learn?     The importance of daily food choices for health promotion throughout various stages of life. Determine the nutritional value of a variety of foods using Canada’s Food Guide. The importance of portion sizes. The six essential nutrients.
  • 3. Nutrition is like a Teeter-Totter  If you eat more calories than you burn you will gain weight • If you eat less calories than you burn you will lose weight • If you eat the same amount of calories that
  • 4. The Energy Balance Equation  Neutral Energy Balance: When energy intake is equal to energy expenditure  Body weight does not change   Negative Energy Balance: Fewer calories taken in than is burned off through activity  Results in weight loss   Positive Energy Balance: More food taken in than is balanced out with physical activity  Results in weight gain 
  • 5. Daily Servings  The amount of food you need each day depends on:  Age  Body size  Activity level  Gender  Pregnant or Breastfeeding  This is why the Canada Food Guide has different serving recommendations.
  • 7.
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  • 11. Canada’s Food Guide  Recommendations for your age:  Vegetables and Fruit-Recommended serving: 7-8  Grain Products-Recommended serving: 6-7  Milk and Alternatives-Recommended serving: 3-4  Meat and Alternatives-Recommended serving: 23
  • 12. What is a portion size??       Your thumb=1 ounce of food Your palm=3 ounces of food Your fist=1 cup or 8 ounces of food Your fist should be your portion of carbohydrates Your palm should be your portion of meat and alternatives Two hands open together are the portion size of fruit and vegetables.
  • 13. Examples...........             GRAINS -1 serving of rice = computer mouse or deck of cards (AFTER IT IS COOKED) -1 ounce of nuts = thumb -½ a bagel = hockey puck -1 serving (1 cup) of dry cereal = baseball -1 serving of bread = one slice VEGETABLES/FRUIT -1 serving (1 cup) of lettuce = baseball -1 serving of fruit = a tennis ball or baseball -½ cup cooked broccoli = scoop of ice cream -1 serving of vegetables = 1 handful -1 serving of baked potato = fist
  • 14. Examples continued......         MILK -8 oz. Glass of milk/8 oz. Yogurt = baseball -1½ ounce of cheese = 3 dominoes -1 ounce of cheese = 4 dice MEAT -1 serving of meat (3 ounces) = deck of cards or your palm -1 ounce of meat = golf ball -canned tuna or salmon and 2 tbsp. of peanut butter = roll of film, ping pong ball or size of two thumbs.
  • 15. Proteins  Proteins are the building blocks that are responsible for every cell and bodily function. They are made up of 22 amino acids. Complete proteins like meats, milk cheeses, and eggs contain 9 of the amino acids essential for living. Incomplete proteins like soybeans, beans, peas, peanuts , and most grains contain some of the remaining 13 as well as a couple of the 9 essentials
  • 16. Proteins  Goal       Try to centre each meal around a complete protein. Vegetarians can make a complete protein by just adding two complimentary foods like rice and beans together. Grains with Legumes - sample meal: lentils and rice with yellow peppers. Nuts with Legumes - sample meal: black bean and peanut salad. Grains with Dairy - sample meal: white cheddar and whole wheat pasta. Dairy with Seeds - sample meal: yogurt mixed with sesame and flax seeds. Legumes with Seeds - sample meal: spinach salad with sesame seed and almond salad dressing.
  • 17. Carbohydrates  Carbohydrates are your body’s preferred energy source.  For most people they make up the bulk of their diet. This group includes foods such as breads, pastas, cookies, pastries, crackers, cerea ls, potatoes, vegetables, fruits, and sugars.
  • 18. Carbohydrates  Goal  Carbs are not the enemy, but try to limit your refined carbohydrates and choose high fiber, whole grain choices, as well as fruits and vegetables when developing your meals.
  • 19. Fats  Fats are the most concentrated form of energy that our bodies can consume. Fat often gets a bad rap, but it is really only the saturated form that we have to be weary of. Saturated fats are easy to pick out, since they are solid at room temperature, whereas unsaturated fats are liquid at room temperature. Saturated fats are commonly found in dairy, eggs, and meat while unsaturated fats mainly come in the form of oils.
  • 20. Fats  Goal  Aim to use healthy fats like olive and grapeseed oil instead of butters or margarines when cooking. These oils also make excellent dressings and marinades. Just make sure not to overdo it though, since fats contain more than twice as many calories per gram than proteins or carbohydrates.  Carbs - 4 calories per gram  Protein – 4 calories per gram  Fat – 9 calories per gram
  • 21. Good Fats vs Bad Fats  Saturated = BAD Animal origin  Solid at room temperature  Unsaturated=GOO D  Plant origin  Liquid at room temperature
  • 22. Tips to Reducing Fat in Your Diet  Choose lower fat products   Be aware of portion sizes    Just because it is low fat, don`t eat twice as much Trim visible fat   Read the label Careful non-visible fat cannot be removed like chips and donuts Remove skin from poultry Avoid add-on fats  Less spreads like butter, sauces, creamy dressings
  • 23. Vitamins (water and fat soluble)  Vitamins are living compounds that we need to ensure a healthy mind and body. They allow us to actually use energy given to us through the consumption of proteins, carbs, and fats. A healthy diet will provide all of the 13 essential vitamins through a variety of foods, but often times a multivitamin/mineral will be needed to cover your bases.
  • 24. Vitamins  Goal  If every meal consists of a lean protein, vegetable, and a choice of fruits, whole grains, and healthy fats, then you can feel confident that you have met your quota for the day.
  • 25. Minerals  Minerals are non-living compound that assist in many bodily functions such as tissue repair, growth, and regulating your body’s fluids.  Examples of minerals are calcium, potassium, iron and zinc. Goal: Minerals are found in an array of foods and just like vitamins, they are best absorbed through whole, well-rounded diets.
  • 26. Fiber  Fiber is a type of complex carbohydrate that your body cannot digest.  Fiber supplies no energy.  Fiber sources include the leaves, stems, roots, and seed coverings of fruits, vegetables and grains.  Examples are whole grain breads and cereals, the skin of fresh fruits, raw vegetables, nuts and seeds.  Fiber helps you avoid intestinal problems and might reduce your chances of developing some forms of cancer.  Adds bulk to feces to facilitate elimination.
  • 27. 2 Types of Fibre  Soluble fibre * lowers blood cholesterol * slows absorption of glucose  Insoluble fibre * facilitates feces elimination * can prevent constipation, lower intestinal track cancer
  • 28. Cholesterol     Is a waxy, fatlike substance found in the saturated fats of animal cells, including those of humans. You consume cholesterol in foods high in saturated fat such as meat. Because you are an animal, you produce your own cholesterol. You don’t need to get that from other animals. What would be good sources of protein that are lower in cholesterol?
  • 29. What are Calories?   The measurement of how much energy we get from carbohydrates, proteins, and fats (energy nutrients) Calorie counting:  A measure of the amount of energy that food will produce as it passes through the body Source Energy Carbohydrates 4 cal/g Proteins 4 cal/g Fats 9 cal/g Alcohol 7 cal/g
  • 30. Macronutrients: Nutrients that we need in relatively large amounts everyday  Carbohydrates:(trace back food to plant)  Simple carbohydrates.  Complex carbohydrates.  Fibre  Proteins:(trace back to an animal)  High-quality protein sources  Low-quality protein sources  Fats  Provide energy or calories  Carries fat-soluble vitamins
  • 31. Micronutrients  Vitamins:  Water-soluble vitamins  Fat-soluble vitamins  Minerals:  Electrolytes  Sodium  Chloride  Potassium
  • 32. THE IMPORTANCE OF BREAKFAST     You need to BREAK THE FAST!!!! The last time you ate was 8-12 hours ago. It provides the body with energy for the day. This allows your body to not be as hungry later on in the day. It will prevent you from binge eating.
  • 33. How to Read a Food Label               1. Check the Serving Size if you eat the serving size on the package you will get the amount of calories and nutrients that are listed. 2. Calories calories tell you how much energy you get from one serving 3. Percent (%) Daily Value puts nutrients on a scale from 0%-100%. this will tell you if there is a little or a lot of nutrients. 4. Get less of these nutrients fat, saturated fat, trans fat cholesterol sodium **you want to choose foods with a low % daily value 5. Get more of these nutrients carbs, fibres, vitamin A & C, calcium, iron **you want to choose foods with a high % daily value
  • 34. Why Should I Read Food labels?   Labels are standardized presentations of the nutrient content of food Consists of (based on serving size):  Heading  Serving size  Values of energy  Protein  Fat  Carbohydrate
  • 35. Why Should I Read Food labels?  May also include:  Breakdown of fats (saturated, monounsaturated, polyunsaturated)  Breakdown of carbohydrates (sugar, starch, fibre)  Sodium and potassium  Vitamins and minerals
  • 36. First, Read the Labels   Canadian government regulations make nutrition labelling mandatory on most food packaging Nutrition Facts table: Standard format on every product  Lists all main (core) nutrients in the same order   Label may also contain a list of the ingredients and/or health-related claims
  • 37. What Is on the Label  The Nutrition Facts Table: Lists the total calories along with 13 core nutrients  Most nutrients are shown in grams or milligrams  Vitamins and minerals are expressed only as a percentage of the Daily Value  Energy value is provided in calories   % Daily Value:  Tells you how much, or how little, of a nutrient is contained in a particular food item in relation to what should be taken in on a daily basis, based on a 2000-Calorie diet
  • 38. Nutrient Content Claims      Free: contains a nutritionally insignificant amount Low: contains a very small amount Reduced: contains at least 25 percent less of a specified nutrient when compared with a similar product Source: contains a significant amount Light: products are reduced in fat or reduced in calories
  • 40. What Are Dietary Supplements?  Products you take by mouth that contain a “dietary ingredient” intended to supplement the foods you eat: Vitamins  Minerals  Herbs or other botanicals  Amino acids  Enzymes, organ tissues, glandulars, and metabolites   Regulated as foods, not drugs
  • 41. Age-Adusted Body Fat Percentage Recommendations
  • 42. Age-Adusted Body Fat Percentage Recommendations Women Age Underfat Healthy Range Overweight Obese 20-40 yrs Under 21% 21-33% 33-39% Over 39% 41-60 yrs Under 23% 23-35% 35-40% Over 40% 61-79 yrs Under 24% 24-36% 36-42% Over 42% Age Underfat Healthy Range Overweight Obese 20-40 yrs Under 8% 8-19% 19-25% Over 25% 41-60 yrs Under 11% 11-22% 22-27% Over 27% 61-79 yrs Under 13% 13-25% 25-30% Over 30% Men
  • 43. Nutrition and Aging  Aging leads to a lower total energy requirement as a result of less activity and a lower metabolic rate  Leads to lower intake among seniors  May not have adequate vitamin and mineral intakes  Constipation may further add to declining interest in food  Other diseases may also affect nutrition, including dental problems, swallowing disorders, mood disorders, and gastrointestinal disorders  Psychological issue may also negatively affect nutrition
  • 44. Nutrition for Athletes    Canadian diet seems to be adequate to meet protein needs of athletes Athletes should focus on maintaining a balanced diet with adequate calories rather than supplementing Carbohydrate loading can increase muscle glycogen stores for endurance-type competition, but should be supervised by a qualified coach or doctor
  • 45. Pre Event Meals    Meals before an event should be high in carbohydrates and low in fat Only familiar foods should be eaten before an event to avoid any strange or surprising reactions or feelings Before vigorous activity, meals should be eaten more than 2.5 hours prior to activity or competition
  • 46. Hydration        The need for water is increased during exercise because of increased losses through the lungs and sweat Needs also increased in warm and humid environments Drink early (prior to exercise) Drink often (during exercise) Drink after exercise Cool drinks increase performance by cooling the body effectively Energy drinks and Gatorade/Powerade??????
  • 47. Energy Drinks   Meant to provide mental and physical stimulation for a short period of time Chemical mix includes: Caffeine  Taurine  Glucuronolactone   Dangerous when mixed with alcohol or when used during intense activity
  • 48. Energy Drinks: Buyer Beware!  Health Canada advises caution, and to be aware of the following:  Do not drink excessive amounts  Do not mix with alcohol  Drink enough water to rehydrate your system  The safety of such drinks may not have been evaluated by Health Canada  Report any adverse reactions
  • 49. Fast Food Its FAST, it’s CHEAP, it TASTES SOOOOO GOOD!!!  BUT IT IS SOOOO BAD FOR 
  • 50. What do you think???? How many Calories do you think are in these items??? Burger King Calories Cheeseburger Double Cheeseburger Whopper with cheese Cola (27 oz.) McDonald’s Calories Cheeseburger Quarter Pounder with cheese Big Mac Cola (32 oz.) Wendy’s Cheeseburger Big Classic with cheese Big Classic, double with cheese Cola (28 oz.) Calories
  • 51. Here’s the truth............ Burger King Cheeseburger Double Cheeseburger Whopper with cheese Cola (27 oz.) McDonald’s Cheeseburger Quarter Pounder with cheese Big Mac Cola (32 oz.) Wendy’s Cheeseburger Big Classic with cheese Big Classic, double with cheese Cola (28 oz.) Calories 318 483 935 324 Calories 305 510 500 380 Calories 410 640 820 350
  • 52. Fast Food Nutrition     McDonald's Nutrition Information Subway Nutrition Information Starbucks Nutrition Information Tim Horton's Nutrition Information
  • 53. What did you eat today??    Write down what you ate over the last 24 hours. Did you eat all 4 food groups?? What can you do to create a more balanced menu for yourself?
  • 54. 48 Hour Menu     Work in a group of 2 and come up with a menu for a field trip Plan a menu for one field trip They depart at 10 am on day 1 and day 2 and return home at noon on day 3. Prepare a breakfast, snack (am and pm), lunch, supper
  • 55. Compare and Choose      Get in a group of 4 and discuss what product you would rather choose. What brand are they?? What is the serving size?? How many calories?? Fat?? Carbohydrates?? Fibre?? How much sugar?? Protein??
  • 56. Jeopardy Miscellaneo us A Miscellaneo us B Canada’s Food Guide Drugs and Alcohol 100 100 100 100 200 200 200 200 300 300 300 300 400 400 400 400