meet your needs for vitamins, minerals and other nutrients

Having the Amount and Type of Food Recommended and Following the Tips in

Canada’s Food Guide will help:

• Meet your needs for vitamins, minerals and other nutrients

• Reduce your risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis

• Contribute to your overall health and vitality

The Information Inside the Food Guide

What Amount of Food do You Need?

One Food Guide Serving of Vegetables and Fruit is:

125 mL (½ cup) fresh, frozen or canned vegetable or fruit or 100% juice

250 mL (1 cup) leafy raw vegetables or salad

1 fruit

One Food Guide Serving of Grain Products is:

1 slice (35 g) bread or ½ bagel (45 g)

½ pita (35 g) or ½ tortilla (35 g)

125 mL (½ cup) cooked rice, pasta, or couscous

30 g cold cereal

175 mL (¾ cup) hot cereal

One Food Guide Serving of Milk and Alternatives is:

250 mL (1 cup) milk or fortified soy beverage

175 g (¾ cup) yogurt

50 g (1 ½ oz.) cheese

One Food Guide Serving of Meat and Alternatives is:

75 g (2 ½ oz.) or 125 mL (½ cup) cooked fish, shellfish, poultry or lean meat

175 mL (¾ cup) cooked beans

2 eggs

30 mL (2 Tbsp) peanut butter

Fruits and Vegetables• Eat at least one dark green and one

orange vegetable each day• Choose vegetables and fruit

prepared with little or no added fat, sugar or salt

• Have vegetables and fruit more often than juice

Grain Products• Make at least half of your grain

products whole grain each day• Choose grain products that are

lower in fat, sugar or salt

Milk and Alternatives• Drink skim, 1% or 2% milk each day

Drink fortified soy beverages if you do not drink milk

• Select lower fat milk alternatives

Meat and Alternatives• Have meat alternatives such as beans,

lentils and tofu often

• Eat at least two Food Guide Servings of fish each week

• Select lean meat and alternatives prepared with little or no added fat or salt

Oils and Fats• Include a small amount -30 to 45ml (2

to 3 Tbsp) – of unsaturated fat each day. This includes oil used for cooking, salad dressings, margarine and mayonnaise.

• Use vegetable oils such as canola, olive and soybean.

• Choose soft margarines that are low in saturated and trans fats

• Limit butter, hard margarine, lard and shortening.

Count the Food Guide Servings in this Meal

• 125 mL (½ cup) fresh spinach

• (1 cup) carrot, cauliflower, mushrooms, green beans, onion

• about 90 mL (6 Tbsp) chickpeas

• 15 mL (1 Tbsp) peanut oil

Vegetable Curry

Canada’s Food Guide also Recommends:

–Limiting foods and beverages high in calories, fat, sugar or salt

–Examples include cakes and pastries, doughnuts and muffins, french fries and potato chips, nachos and other salty snacks, alcohol, fruit flavoured drinks, soft drinks, sports and energy drinks

Canada’s Food Guide also Recommends:

–Satisfying your thirst with water

–Enjoying a variety of foods from the four food groups

Read the Label• Compare the Nutrition Facts table on food labels

to choose products that contain less fat, saturated fat, trans fat, sugar and sodium

• Keep in mind that the calories and nutrients listed are for the amount of food found at the top of the Nutrition Facts table

Eating Well and Being Active Work Together for a Healthier You!

The benefits of eating well and being active include:

• Better overall health• Lower risk of disease• A healthy body weight• Feeling and looking better• More energy• Stronger muscles and bones

Take a Step Today…• Have breakfast every day• Walk whenever you can• Spend less time being inactive• Eat vegetables and fruit at all meals

and snacks• Enjoy eating with family and friends• Take time to eat and savour every bite

Be Active

Canada’s Physical Activity Guide recommends building:

• 30 to 60 minutes of moderate physical activity into daily life for adults

• At least 90 minutes a day for children and youth

• Start slowly and build up!

GRAIN PRODUCTS The Yellow Group This group includes breads, bannock, tortillas,rice, pasta and cereals. Choose foods that arewhole grain and have lots of fibre. Pastas cook quickly and come in many shapesand sizes. You can put spaghetti sauceand cheese on top, and serve with vegetablesfor a quick meal.Instant brown or white rice is easy to make. Arice pudding made for the next day makes ahealthy dessert or snack.Try whole grain bread when you make toast ora sandwich.Cereal can be a quick and easy snack or a meal(with milk and fruit added). Try filling soft tortillas shells with kidneybeans, meat and vegetables, or even scrambledeggs.

VEGETABLES & FRUIT The green group:

• Eat vegetables and fruits of different

• colours and you will get the vitamins and minerals you need.

• Keep these foods where you will see them, and you will more likely eat them.

• Keep a supply of dried, canned or frozen fruits and vegetables in your freezer or cupboard.

• If chewing is a problem, grind or chop fruits and vegetables in a blender.

• Add chopped vegetables to soups, stews and casseroles.

• Use a baked potato as the basis for a quick and easy meal.

• Vegetables taste best and have the most vitamins when they are steamed, lightly cooked or eaten raw.

• Eat fresh or unsweetened canned fruit for a dessert or snack.

DAIRY PRODUCTSThe blue group:Choose low-fat milk and milk products(unless you are trying to gain weight).For a change, have hot cocoa, buttermilkor yogourt.Use milk and cheese in soups, sauces,casseroles and puddings.Mix fruit with milk, ice cream or yogourt tomake a shake.If you don’t care for milk and milkproducts, or they upset your stomach,there are otherways to get calcium.

MEAT & ALTERNATIVES

The red group:

• These foods have protein and include red meats, fish and chicken, and vegetables like

brown beans, chick peas and peanuts.

• Choose lean meat and lean chicken to help cut back on fat.

• Instead of cooking meat for supper, try either canned meat, fish, or brown beans.

• An egg can be part of any meal.

• Eating a variety of foods

• Choosing more grain products

• Choosing lower fat options such as low fat milk and trimming away excess fat on meat

• Maintaining a healthy body weight

• Participating in regular physical activity

• Feeling good about yourself

• you will have the best chance of staying fit and enjoying life to its fullest.

Follow Canada's Food Guide to Healthy Eating by:

A Person With A Good Diet

• clear skin • glossy hair • sparkling eyes • firm muscles • straight posture • proper weight • bright smile • alert • fun-loving • ready to get the most out of

life

A Person With A Bad Diet

• pale or blotchy skin • lifeless hair • dark circles under dull eyes • flabby muscles • droopy posture • too thin or fat • pale gums, bad teeth • tires quickly • seems crabby or lazy • drags through life

Energy Drinks

• What do you think? Are energy drinks a part of a healthy eating plan?

• In a small group discuss this questions and be ready to explain why or why not.

• Give as many reasons as you can to prove your point

Nutrition information provided on food labels

“Good source of vitamin C”

INGREDIENTS: Whole wheat, wheat bran, sugar/glucose-fructose, salt, malt (corn flour, malted barley), vitamins (thiamine hydrochloride, pyridoxine hydrochloride, folic acid, d-calcium pantothenate), minerals (iron, zinc oxide).

• Nutrition Facts

• Ingredient List

• Nutrition Claims

• Health Claims “A healthy diet…”

5

What food products have Nutrition Facts?

Almost all prepackaged foods have Nutrition Facts.

Some exceptions are:

• fresh fruit and vegetables;

• raw meat, poultry, fish and seafood;

• foods prepared or processed at the store:

bakery items, sausage, salads;

• foods that contain very few nutrients:

coffee beans, tea leaves, spices;

• alcoholic beverages.

6

Use Nutrition Facts…

• to easily compare similar foods

• to look for foods with more or less of a specific nutrient

• to select foods for special diets

…to make informed food choices

7

Nutrition Facts are based on a specific amount of food - compare this to the amount you eat

All the nutrient information is based on this amount of food.

The specific amount is:

• listed under the Nutrition Facts title

• listed in common measures you use at home and a metric unit

• not necessarily a suggested quantity of food to consume

10

The % Daily Value (% DV) is:

• a benchmark to evaluate the nutrient content of foods.

• based on recommendations for a healthy diet.

• used to determine whether there is a lot or a little of a nutrient.

11

Use the % DV to make informed food choices

Increase a specific nutrient...

Decrease a specific nutrient...

HIGH?15% DVcalcium, iron, fibre

LOW? 10% DVcombined saturated and trans fats

LOW? 5% DVfat, sodium

12

Choose between two similar products...

Cereal 1 Cereal 2

Use the % DV to make informed food choices

15

Nutrition claims

When you want to decrease the amount of certain nutrients:

• can be used on foods that are reduced in fat or reduced in caloriesLight

• at least 25% less of the nutrient compared with a similar product

• an example is “reduced in calories”Reduced

• a small amount• an example is “low fat”

Low

• none or hardly any of this nutrient• an example is “sodium free”

Free

16

Nutrition claims

When you want to increase the amount of certain nutrients:

• contains a very high amount of the nutrient• an example is “excellent source of calcium”

Very high or excellent source

• contains a high amount of the nutrient• an example is “high in vitamin C”

High or good source

• contains a significant amount of the nutrient • an example is “source of fibre”

Source

19

Nutrition Labelling Summary

Use Nutrition Facts, the ingredient list, nutrition and health claims to make informed food choices.

Nutrition Facts: easy to find, easy to read, and on more foods.

Nutrition Facts are based on a specific amount of food -compare this to the amount you eat.

Use % Daily Value to see if a food has a lot or a little of a nutrient.

21

Vegetables and Fruit

Canada’s Food Guide Messages

• Eat at least one dark green and one orange vegetable each day.

• Choose vegetables and fruit prepared with little or no added fat, sugar or salt.

• Have vegetables and fruit more often than juice.

Label InformationLow sodium vegetable juice

22

Grain Products


• Make at least half of your grain products whole grain each day.

• Choose grain products that are lower in fat, sugar or salt.

Label InformationBread

23

Label InformationCheese

Milk and Alternatives


• Drink skim, 1%, or 2% milk each day (or fortified soy beverages).

• Select lower fat milk alternatives.

Part Skim Cheese

24

Meat and Alternatives


• Have meat alternatives such as beans, lentils and tofu often.

• Eat at least two Food Guide Servings of fish each week.

• Select lean meat and alternatives prepared with little or no added fat or salt.

Label InformationTuna

25

Oils and Fats


• Include a small amount -30 to 45 mL (2 to 3 Tbsp) -of unsaturated fat each day.

• Use vegetable oils such as canola, olive and soybean.

• Choose soft margarines that are low in saturated and trans fats.

Label InformationNon-hydrogenated margarine

What You Eat Can Contribute Positively To Your Overall Health

• Eating healthy foods gives you the vitamins, minerals, and nutrients you need to be healthy

• Fruit and vegetable consumption helps protect against a variety of cancers

• A diet high in red meat and processed meat has been linked to an increased risk of cancer

• Avoiding sticky foods and following good oral hygiene practices helps reduce the risk of tooth decay

• Getting enough calcium from dairy products, calcium-fortified soy beverages, vegetables and fish or meat alternatives when your bones are growing can help prevent the development of osteoporosis in later years

• Avoiding high-fat foods can help reduce the risk of cardiovascular disease and obesity

• A healthy diet that follows the recommendations of Canada’s Food Guide, contains plenty of fruits and vegetables and high-fibre foods, and avoids unhealthy (saturated and trans) fats can help you maintain a healthy weight and prevent illness

How Can People Make Healthy Food Choices If Their Choices are Limited?

• Some people have limitations to the food they can eat due to food allergy, personal beliefs about ethical food choices, cultural preferences or religious food rules, dislike of certain foods, or by budget limitations

• Some limitations can be removed or overcome, people often dislike certain foods without ever having tried them

• We should always consider at least trying a food before rejecting it. Often we can learn to like a food by having it prepared or served in a different way

• A lot of tasty food choices are available for people who are making ethical choices or following religious and cultural food rules, or who have allergies

• If we have a limited budget, we can still eat well by making careful food choices

• Packaged foods are usually more expensive and less nutritious than fresh foods cooked at home

• Local produce can be relatively inexpensive in season, and it is more nutritious than imported or packaged fruits and vegetables

Super-sized Portions Means Super-sized Waists

• We’ve been swallowing big-bigger-biggest servings for so long, we’ve forgotten what an appropriate helping really is

• 2.5 oz (75 grams) of meat, fish or chicken = one deck of cards

• ½ cup (125ml) of cooked vegetables = ½ a baseball or a small fist

• 1 small muffin = one large egg• 1 small potato = a computer mouse• 1 bagel = 1 hockey puck• 1 cup (250ml) of salad greens = one baseball• ½ cup (125ml) of cooked pasta or rice = ½ baseball• 1.5 oz(45 grams) of cheese = three dominoes• Medium sized fruit = one baseball

Whether you’re dining out or eating in, the following strategies will help you practise portion control self-defence

• Buy small packages of food. Bonus-size boxes of cookies and snack foods encourage overeating. If you shop in bulk, break jumbo packages into smaller, individual-sized portions

• Ask for smaller portions when dining out. Split an entrée with a friend, or order two appetizers. At fast-food outlets, avoid “extra value”, “king size” or “biggie” meals

• Instead of filling a dinner plate, serve your meal on a luncheon-sized plate. The plate will look full and you’ll end up eating less

• Add fruits and vegetables to meals. These foods, which contain fibre and water, add volume to meals and increase satiety

• Don’t snack out of the box. Whether you snack on crackers, popcorn, or tortilla chips, measure out a portion and put it on a plate. You’ll end up eating less

• Read the nutrition label. Don’t assume larger food packages are one serving. Check to see how many servings are in a package

• Slow your pace. After every bite put down your knife and fork and chew your food thoroughly. Avoid distractions while eating, like watching television or reading

What are the benefits of healthy eating and active living?

• Helps you learn• Promotes healthy

weight• Sports

performance• Keeps you healthy• Prevents diseases• Dental health

• Sleep better• Increase self-

esteem & self-confidence

• Decrease depression & anxiety

TASKTASK : : What is health?What is health?

HealthHealth does not mean the absence of sickness.does not mean the absence of sickness.

HEALTH IS :HEALTH IS :

“A STATE OF COMPLETE PHYSICAL, MENTAL AND “A STATE OF COMPLETE PHYSICAL, MENTAL AND SOCIAL WELL BEING, AND NOT MERELY THE SOCIAL WELL BEING, AND NOT MERELY THE

ABSENCE OF DISEASE OR INFIRMITY.”ABSENCE OF DISEASE OR INFIRMITY.”

Physical Activity helps :Physical Activity helps : Your Your physicalphysical wellwell--beingbeing Your Your mentalmental wellwell--being.being. Your Your socialsocial wellwell--being.being.

TASKTASK : What is Fitness?: What is Fitness?

Fitness isn’t just about being able to do sitFitness isn’t just about being able to do sit--ups and run fast.ups and run fast.

FITNESS IS : FITNESS IS :

“THE ABILITY TO MEET THE DEMANDS OF THE “THE ABILITY TO MEET THE DEMANDS OF THE ENVIROMENT” ENVIROMENT”

Your environment is Your environment is everythingeverything around you.around you.

It includes home, school, family and friends It includes home, school, family and friends –– All of them make All of them make demands on you.demands on you.

Meeting the demands means carrying out Meeting the demands means carrying out taskstasks and and activitiesactivities..

If you can carry out these tasks and activities If you can carry out these tasks and activities without getting without getting too tiredtoo tired, and still have energy left over for emergencies, then you , and still have energy left over for emergencies, then you are fit.are fit.

oo FITNESSFITNESS is a blend of a number of different physical is a blend of a number of different physical qualities.qualities.

oo Physical Fitness is only one area of Physical Fitness is only one area of TOTALTOTAL fitness.fitness.

oo Other areas include Other areas include mentalmental, , socialsocial and and emotional fitnessemotional fitness..

oo Fitness is constantly changing and is influenced by many Fitness is constantly changing and is influenced by many factors.factors.

oo WEAKNESSWEAKNESS in one fitness area may keep you from in one fitness area may keep you from improving in other areas.improving in other areas.

Physical fitness is made up of 11 different parts or componentsPhysical fitness is made up of 11 different parts or components:: five five areare HealthHealth--relatedrelated andand six six areare Skill relatedSkill related..

HealthHealth and and FitnessFitness are closely linked.are closely linked.

You can’t be You can’t be HEALTHY WITHOUT BEING FITHEALTHY WITHOUT BEING FIT enough enough to meet the demands of your environment. to meet the demands of your environment.

However, it is possible to be However, it is possible to be FITFIT but but NOT HEALTHYNOT HEALTHY. .

E.g. You can physically manage your everyday tasks (so E.g. You can physically manage your everyday tasks (so you are fit) but are constantly depressed about being no good you are fit) but are constantly depressed about being no good at anything.at anything.

Remember, Remember, HEALTHHEALTH is complete is complete PHYSICALPHYSICAL, , SOCIALSOCIALand and MENTALMENTAL wellwell--being. being.

From the list below try and work which you would consider to From the list below try and work which you would consider to be be healthhealth--related componentsrelated components of fitness and which you would of fitness and which you would consider to consider to skillskill--related componentsrelated components..

PowerPowerBody Body CompositionComposition

Cardiovascular Cardiovascular FitnessFitness

Reaction TimeReaction TimeBalanceBalance

FlexibilityFlexibilityMuscular Muscular EnduranceEndurance

SpeedSpeed

CoCo--ordinationordinationAgilityAgilityStrengthStrength

Refers to the proportions of lean body mass and body fat.Refers to the proportions of lean body mass and body fat.CoCo--ordinationordination

The ability of a muscle or muscle group to apply force and overcThe ability of a muscle or muscle group to apply force and overcome ome resistance.resistance.

Reaction Time Reaction Time

The ability to exercise the whole body for prolonged periods of The ability to exercise the whole body for prolonged periods of time.time.Body CompositionBody Composition

Refers to the capacity of the muscle or group of muscles to workRefers to the capacity of the muscle or group of muscles to workcontinuously.continuously.

StrengthStrength

The quickness with which one is able to move the body from one pThe quickness with which one is able to move the body from one point oint to another.to another.

PowerPower

The ability to change direction accurately and quickly.The ability to change direction accurately and quickly.Flexibility/SupplenessFlexibility/Suppleness

The ability to respond to a given stimulus.The ability to respond to a given stimulus.AgilityAgility

The ability to produce strength performances quickly. The ability to produce strength performances quickly. BalanceBalance

The ability to maintain the equilibrium of the body. The ability to maintain the equilibrium of the body. SpeedSpeed

The mixing of different abilities into the smooth execution of The mixing of different abilities into the smooth execution of task.task.Muscular EnduranceMuscular Endurance

Refers to the range of movement at a joint.Refers to the range of movement at a joint.Cardiovascular FitnessCardiovascular Fitness

TaskTask : : Match the Components of Fitness with their definitions.Match the Components of Fitness with their definitions.

Body CompositionBody Composition

StrengthStrength

Reaction Time Reaction Time

PowerPower

Flexibility/SupplenessFlexibility/Suppleness

AgilityAgility

BalanceBalance

SpeedSpeed

Muscular EnduranceMuscular Endurance

CoCo--ordinationordination

Cardiovascular Cardiovascular FitnessFitness

The ability to exercise the whole body for prolonged periods of The ability to exercise the whole body for prolonged periods of time.time.

The mixing of different abilities into the smooth execution of The mixing of different abilities into the smooth execution of task.task.

Refers to the capacity of the muscle or group of muscles to workRefers to the capacity of the muscle or group of muscles to workcontinuously.continuously.The quickness with which one is able to move the body from one pThe quickness with which one is able to move the body from one point oint to another.to another.

The ability to maintain the equilibrium of the bodyThe ability to maintain the equilibrium of the body

The ability to change direction accurately and quicklyThe ability to change direction accurately and quickly

Refers to the range of movement at a joint.Refers to the range of movement at a joint.

The ability to produce strength performances quickly.The ability to produce strength performances quickly.

The ability to respond to a given stimulus.The ability to respond to a given stimulus.

The ability of a muscle or muscle group to apply force and overcThe ability of a muscle or muscle group to apply force and overcome ome resistance.resistance.

Refers to the proportions of lean body mass and body fat.Refers to the proportions of lean body mass and body fat.

TaskTask : : Match the Components of Fitness with their definitions.Match the Components of Fitness with their definitions.

CARDIOVASCULAR FITNESSCARDIOVASCULAR FITNESS

“THE ABILITY TO EXERCISE THE WHOLE BODY “THE ABILITY TO EXERCISE THE WHOLE BODY FOR PROLONGED PERIODS OF TIME.”FOR PROLONGED PERIODS OF TIME.”

What words would you link with Cardiovascular Fitness ?What words would you link with Cardiovascular Fitness ?

•• Linked words include : endurance, stamina and aerobic fitness.Linked words include : endurance, stamina and aerobic fitness.

What frequency and intensity of Training would you expect to What frequency and intensity of Training would you expect to perform to improve Cardiovascular Fitness ? perform to improve Cardiovascular Fitness ?

•• To improve CV Fitness you should choose an activity in which yoTo improve CV Fitness you should choose an activity in which your ur body has to body has to WORK CONTINUOUSLYWORK CONTINUOUSLY for a for a LONG PERIOD OF LONG PERIOD OF TIMETIME (e.g. jogging, swimming etc.)(e.g. jogging, swimming etc.)

•• Work levels should be maintained for Work levels should be maintained for 30 MINUTES30 MINUTES and should be and should be repeated repeated 3 TIMES A WEEK3 TIMES A WEEK. (Heart Rate should be 50. (Heart Rate should be 50--60% of max.) 60% of max.)

STRENGTHSTRENGTH

•• Can be defined as :Can be defined as :

THE ABILITY OF A MUSCLE OR MUSCLE GROUP TO THE ABILITY OF A MUSCLE OR MUSCLE GROUP TO APPLY FORCE AND OVERCOME RESISTANCEAPPLY FORCE AND OVERCOME RESISTANCE

There are 3 different types of StrengthThere are 3 different types of Strength

•• Static or IsometricStatic or Isometric –– When When FORCEFORCE is applied to a is applied to a NONNON--MOVING OBJECT.MOVING OBJECT.

•• Dynamic or IsotonicDynamic or Isotonic –– Which involves the Which involves the MOVEMENT MOVEMENT of of the muscles / jointsthe muscles / joints etc. against a etc. against a MOVING MOVING object.object.

•• ExplosiveExplosive –– Which involves all the athlete’s strength going Which involves all the athlete’s strength going into a into a QUICK MOVEMENT.QUICK MOVEMENT.

FLEXIBILITYFLEXIBILITY

“REFERS TO THE RANGE OF MOVEMENT AT THE “REFERS TO THE RANGE OF MOVEMENT AT THE JOINT.”JOINT.”

•• Can be improved by Can be improved by STRETCHINGSTRETCHING the muscles and tendons the muscles and tendons and by extending the ligaments and supporting tissues and by extending the ligaments and supporting tissues BEYOND BEYOND THEIR NORMAL RANGE OF MOVEMENTTHEIR NORMAL RANGE OF MOVEMENT. .

There are 3 different types of stretchingThere are 3 different types of stretching

•• Static StretchingStatic Stretching -- EXTENDINGEXTENDING a limb beyond its normal a limb beyond its normal range. The position is held for at least 10 seconds.range. The position is held for at least 10 seconds.

•• Active/Dynamic StretchingActive/Dynamic Stretching –– Extending a joint beyond its Extending a joint beyond its normal limit, and repeats this normal limit, and repeats this RHYTHMICALLYRHYTHMICALLY over a period over a period of 20 seconds.of 20 seconds.

•• Passive StretchingPassive Stretching –– Joint flexibility is improved by Joint flexibility is improved by EXTERNAL FORCEEXTERNAL FORCE caused by partners or coaches who move caused by partners or coaches who move the limb to its end position and keep it there for a fewthe limb to its end position and keep it there for a few seconds. seconds.

BODY COMPOSTIONBODY COMPOSTION

“REFERS TO THE PROPORTIONS OF LEAN BODY MASS “REFERS TO THE PROPORTIONS OF LEAN BODY MASS AND BODY FAT”AND BODY FAT”

MUSCULAR ENDURANCEMUSCULAR ENDURANCE

“REFERS TO THE CAPACITY OF A MUSCLE TO “REFERS TO THE CAPACITY OF A MUSCLE TO WORK CONTINUOUSLY”WORK CONTINUOUSLY”

TASKTASK

Using the information that you have been given, attempt to Using the information that you have been given, attempt to highlight a sport for highlight a sport for EACHEACH of the of the HEALTHHEALTH--RELATEDRELATEDcomponents that you would consider to be very closely linked.components that you would consider to be very closely linked.

AGILITYAGILITY

oo Is defined as :Is defined as :

“THE ABILITY TO CHANGE DIRECTION “THE ABILITY TO CHANGE DIRECTION ACCURATELY AND QUICKLY.”ACCURATELY AND QUICKLY.”

In what type of activities is Agility important ?In what type of activities is Agility important ?

oo In In GAMES ACIVITIESGAMES ACIVITIES this is a very important factor.this is a very important factor.

COCO--ORDINATIONORDINATION


“THE MIXING OF DIFFERENT ABILITIES INTO A “THE MIXING OF DIFFERENT ABILITIES INTO A SMOOTH EXECUTION OF A TASK.”SMOOTH EXECUTION OF A TASK.”

oo It can include handIt can include hand--eye coeye co--ordination in catching a ball ordination in catching a ball or eyeor eye--foot cofoot co--ordination in kicking a ball.ordination in kicking a ball.

In what type of activities is CoIn what type of activities is Co--ordination important?ordination important?

REACTION TIMEREACTION TIME

“THE TIME REQUIRED TO RESPOND TO A GIVEN “THE TIME REQUIRED TO RESPOND TO A GIVEN STIMULUS.”STIMULUS.”

oo An example where a fast reaction time is a definite An example where a fast reaction time is a definite advantage would be reacting to a starter’s gun in a 100m advantage would be reacting to a starter’s gun in a 100m race.race.

POWERPOWER

““THE ABILITY TO PRODUCE STRENGTH THE ABILITY TO PRODUCE STRENGTH PERFORMANCES QUICKLY.”PERFORMANCES QUICKLY.”

oo I.e the combination of strength and speedI.e the combination of strength and speed

SPEEDSPEED

“THE QUICKNESS WITH WHICH ONE CAN MOVE “THE QUICKNESS WITH WHICH ONE CAN MOVE THE BODY FROM ONE POINT TO ANOTHER” THE BODY FROM ONE POINT TO ANOTHER”

BALANCEBALANCE


“THE ABILITY TO MAINTAIN THE EQUILIBRIUM “THE ABILITY TO MAINTAIN THE EQUILIBRIUM OF THE BODY.”OF THE BODY.”

There are 2 types of balanceThere are 2 types of balance

oo StaticStatic –– The equilibrium is maintained in a The equilibrium is maintained in a FIXED FIXED POSITIONPOSITION, usually while stood on one foot., usually while stood on one foot.

oo DynamicDynamic –– The equilibrium must be maintained while The equilibrium must be maintained while performing a task which involvesperforming a task which involves MOVEMENTMOVEMENT e.g. e.g. Walking the beam. Walking the beam.

Give sporting examples where you think the two different Give sporting examples where you think the two different types of balance are required.types of balance are required.

Static Static –– Performing an ArabesquePerforming an Arabesque

DynamicDynamic –– Walking the beamWalking the beam

F.I.T.T. Principle

•* F – Frequency•* I – Intensity•* T – Type•* T – Time

Frequency• How often you work

out• A minimum of 3 times

a week

Intensity

• Intensity is how hard you push yourself• Heart rate 150-170 beats /per minute

for an intense work out• If I am just starting a fitness program I may start working out with a moderate pace and have a heart rate of 120-140 beats per minute

Type

• Type is the activity you choose• You should always choose activities that

interest you so you will stick with your fitness plan

Time• Time is the length of the workout• Your activity should be at least 30

minutes• It is okay to work out for short

spurts throughout the day

It is felt by some that being overweight or obese is painted as a major health crisis in the world;It is, however, also important to be conscious ofthe other kinds of eating disorders and challenges our children and youth face. There are many young people — girls and boys – that are unsatisfied with their body image because of society’s focus on slimness. This dissatisfaction can lead to eating disorders such as anorexia and bulimia.These disorders can lead to malnutrition, physical and mental damage and even death.

Physical health benefits of physical activity and healthy eating include: the achievement and maintenance of a healthy body weightthe prevention of chronic disease, risk factors such as reduced blood pressure, blood cholesterol.improved fitnessthe development of healthy and strong bones

Exercise and Proper Diet Helps Prevent

• Cardiovascular disease• Hypertension• Depression and Tension• Obesity• Diabetes• Osteoporosis• Cancer• Arthritis• Back pain• Body Rust

Mental health benefits of physical activity and healthy eating include:

• improved self-efficacy (self-control)

• improved emotional health• improved self-image• absence of depression

Emotional health benefits of physical activity and healthy eating include:

• feeling more energetic• improved relaxation• reduced stress

Short-term Benefits of healthy eating

For Children…• Receive all nutrients and energy needed

to grow and develop at a healthy rate• Have a lower risk for developing health

problems during childhood, like type 2 diabetes, high blood pressure, high blood cholesterol, etc.

• Have a healthy attitude about, and learn how to enjoy, a wide variety of healthy foods

Long-term Benefits

As Adults…Children who eat healthy and get regular physical activity are:

• At lower risk of developing a chronic disease, such as heart disease, type 2 diabetes or cancer.

• Less likely to become overweight or obese.

Age & Healthy Eating Habits• When children are young, parents have more

influence over what they eat.• Older children make more decisions about

food on their own, when they are at school or with their friends.

• On the plus side, an older child or teenager has more skills that can be used to help with meal planning and preparation at home.

Planning Meals & Snacks

Planning is key to getting re-focused: • Leads to a greater availability of healthy meals

and snacks • Provides needed structure so children are hungry

when it’s time to eat (but not too hungry), and lets them stop when they are full

• Helps organize the grocery list and avoids last minute trips for food

What Is a Healthy Meal?

A healthy meal includes foods and drinks from at least 3 of the 4 food groups of Canada’s Food Guide:• Grain Products – pasta, rice, breads and cereals,

etc. (preferably whole grain)• Vegetables and Fruit – all vegetables and fruit,

including small servings of 100% fruit juice • Milk Products – milk, yogurt, cheese, ice cream • Meat and Alternatives – meats,

poultry, eggs, beans and lentils,peanut butter, nuts and seeds.

What is a Healthy Snack?A healthy snack includes foods and drinks from 2 of the 4 food groups of Canada’s Food Guide.Get kids involved in making a healthy snack list, and in preparing them, so they are more likely to eat them:• Raw vegetables, and yogurt dip

or cottage cheese• Whole grain crackers and cheese• Cereal (dry or with milk) and fruit• Yogurt, pudding, or string

cheese, and cut-up fruit

Ready Supply of Nutritious Snacks

Organize your kitchen so the healthiest snacks are the easiest to grab:

• Fresh fruit on the kitchen table• Fresh vegetables washed and cut up,

and stored in the fridge • Milk, fruit juices, cheese and yogurt in the fridge• Crunchy munchies (low-fat popcorn, pretzels,

whole wheat crackers); and salsa or bean dips.

Don’t Forget About Water

Children, like adults, need plenty of water throughout the day to stay well hydrated.•Offer children a glass of water as part of a meal or snack.

•When physically active, ensure that children drink water and other healthy fluids (e.g. 100% fruit juice) to stay well hydrated to cool their bodies adequately.

Fluids and Overweight

You can get too much of a good thing!• Drinking too many soft drinks and fruit-flavoured

beverages can lead to overweight and obesity.• Although 100% fruit juice and milk are healthy

choices for children, these fluids can contribute to unhealthy weight gain, if consumed in excess.

• For more information on recommended serving sizes of healthy drinks, visit:www.hc-sc.gc.casearch site for “Canada’s Food Guide”

Breakfast Matters

Parents and kids alike can benefit from the “head start” that a balanced and nutritious breakfast provides.Research shows that children who eat breakfast do better at school than children who don’t, especially in:

• Math• Problem-solving• Language skills• Memory recall

Time-Saving Breakfast Tips

Get organized the night before by setting out food items that don’t require refrigeration. Remember to include foods from at least 3 of the 4 food groups of Canada’s Food Guide:• Muffin, cheese and apple juice• Yogurt, graham crackers and peanut butter• Last night’s leftovers, heated up in the microwave• Whole grain cereal with milk and

sliced banana

Get Creative With Lunches

The key is to think like a kid!• Stick to foods you know they like.

Introduce new foods at home, not in the lunch bag.

• Involve children in making lunches so they have ownership, and are more likely to eat it.

• Offer a selection of nutritious foods and let them choose – bread or a bun; applesauce or a fruit cup; boiled egg or cheese…

• Add their favourite stickers or a note saying “hi” in their lunch bag.

Teens & Food…hang on for the ride!

It’s been said that a teenager is like a toddler with hormones, money and wheels!

Accept that teenagers will eat whatever they want, like lots of fast foods; high-calorie, high-fat snacks; and eating what their peers eat. But, you can help ensure that your teen is meeting his/her nutritional needs while continuing to develop a healthy attitude about food…

Tips for Dealing with Teens

• Keep a good supply of healthy foods at home for snacks and to use to make a variety of healthy meals.

• Negotiate with them to identify a few days per week when the whole family will eat together.

• Ask for their input in planning meals.This may include them preparing one or more of the meals that have been negotiated.

• Talk with them about healthy eating as it relates to their hobby, sport, or their passion. For example eating healthy balanced meals and snacks can help them be more creative, run faster and is good for the environment.

Final Thoughts

Raising children to be healthy eaters is no simple chore!Try not to be too restrictive, or too easy, in your actions and attitudes about your children and eating. Set food and eating guidelines, with some limits, to help your children learn to enjoy a wide variety of healthy foods that will last a lifetime. Always be aware of the power of being a positive role model when it comes to healthy eating and your children!

Current Physical Activity Levels in Canadian Youth, 12-19.

National: 48%

48%

47%

49%

46%

43%

50%

54%48%

52%53%

0

10

20

30

40

50

60

1969 2001

PROPORTION OF CHILDREN WHO WALK OR BIKE TO

SCHOOL

Pulmonary diseaseabnormal functionobstructive sleep apneahypoventilation syndrome

Nonalcoholic fatty liver diseasesteatosissteatohepatitiscirrhosis

Coronary heart disease Diabetes Dyslipidemia Hypertension

Gynecologic abnormalitiesabnormal mensesinfertilitypolycystic ovarian syndrome

Osteoarthritis

Skin

Gall bladder disease

Cancerbreast, uterus, cervixcolon, esophagus, pancreaskidney, prostate

Phlebitisvenous stasis

Gout

Medical Complications of Obesity Idiopathic intracranial

hypertensionStroke

Cataracts

Severe pancreatitis

The Global Spread of type 2 Diabetes Mellitus in Children and

Adolescents(Pinhas-Hamiel and Zeitler. J Pediatr., 146:693-700, 2005)

“The studies reviewed in this report confirm that type 2

diabetes mellitus is fast being recognized as a health problem

of international scope in children and adolescents…”

“Unless effective population-level interventions to reduce obesity are developed, the steady rise in life

expectancy observed in the modern era may soon come to an end and

the youth of today may, on average, live less healthy and possibly even shorter lives than their

parents.”Olshansky et al. NEJM 352:1138-1145, 2005

meet your needs for vitamins, minerals and other nutrients

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