healthy nutrition

Healthy Nutrition

Healthy NutritionHealthy Nutrition:

Important Nutritional Facts

By:Barb Del Brocco, RHNRegistered Nutritionist

[email protected]

Nutrition ArticleAccording to a recent article on Nutrition, eating

right doesn't have to be complicated. Nutritionists say there is a simple way to tell if you're eating

right. Colours. Fill your bowls with bright rainbow colours. Greens, reds, yellows. In fact, my kids did that this morning. They had bowls of M&M's

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 through

diet, 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)

Breakfast

Skipping 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 hungry

BOTTOM LINE: No Breakfast = Less Smart & Less Healthy

Hint: 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

Bread & 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: Bread & Flour

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 lining

DIET 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: 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 day

AFTER JUST ONE YEAR: 40 extra pounds? 142,000 calories One pound of fat = 3,500 calories 142,000 calories = 40 pounds

Bottom 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: What to Drink

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 & Drink: Water

Food Facts: Menu Planning What Should You Eat?

A healthy breakfast that doesn't 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

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: Breakfast

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: Lunch

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 / Snacks: Dinner

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!

Meals Planning: Snacks

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 Schedule8:00 am – Breakfast10:30 am – Morning snack 12:45 pm – Lunch2:15 pm – Mid afternoon snack4:15 pm – Light snack6:00 pm – Dinner8:00 pm – Light snack

Food Facts: Bedtime Eating

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

Food Facts: Important Tip

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

FALSE The colour of the eggshell only

depends upon the breed of the hen not how healthy the egg.

Question:

Eating less by skipping a meal when you are not hungry will help you lose weight.


FALSESkipping 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.


Question:

If you chew your food for a longer time before you swallow, you eat less.


TRUE It takes approximately 15 to 20

minutes for your stomach to tell your brain when you are full.


Question:

Fresh fruit juice is a good substitute for eating the whole fruit.


FALSE Juice contains less vitamins than the actual piece of fruit and has no fiber and

has lots of calories.


Question: Being thirsty is a good way to know if

you are about to become dehydrated.


FALSE

By the time you are thirsty, studies indicate that you are already

somewhat dehydrated.


Question:

Drinking water can prevent and lessen headaches.


TRUE Everyone needs water to survive and

without it, your body gives you signs that something is wrong.


Question:

Bananas can help make you feel calm and relaxed.


TRUE Bananas contain important

B Vitamins which help reduce stress and relax you.


Question:

When an egg floats in water, it is “off” or gone bad and should not be eaten.


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.


Question:

A Tomato is a Fruit.


TRUE

Tomatoes are good for you!!


Question:Most of the fiber in Fruit

is in the peel.


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 orlater have to find time for illness!

GENETICS… Loads the Gun LIFESTYLE… Pulls the Trigger!

QUESTIONS?

Nutrition Article

According to a recent article on Nutrition, eating right doesn't have to be complicated. Nutritionists

say there is a simple way to tell if you're eating right. Colours. Fill your bowls with bright rainbow

colours. Greens, reds, yellows.

Healthy Nutrition is ...not M&M’s

Contact Info

Barb Del Brocco, RHNRegistered Nutritionist

[email protected] or

416-985-8849

healthy nutrition

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