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.
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
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
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??
