Nutrition and Healthy Weight

From Health CanadaFood nourishes the body and gives us

energy to get through each day. Healthy eating is fundamental to good health and is a key element in healthy human development, from the prenatal and early childhood years to later life stages. Healthy eating is equally important in reducing the risk of many chronic diseases.

The Canadian Food Guide Canada’s Food Guide defines and promotes healthy eating for Canadians The sizes in the arcs of the rainbow represent the proportion of each food group in healthy eating.

What are the 4 food groups used in the Canadian Food Guide?

Grains Fruits & Vegetables Milk Products Meat & Alternatives

How many of each should we have per day (adult)? Vegetables & Fruit: 5-10 servings

per day Grains: 5-12 servings per day Milk Products: 2-4 servings per day Meat & Alternatives: 2-3 servings

per day

Fruits and Vegetables What are some examples? Eat at least one dark green and one

orange vegetable per day. Choose veggies and fruits that are

prepared with little or no added fat, salt or sugar.

Have vegetables and fruit more often than juice.

Veggies and fruits have important nutrients (vitamins, minerals and fiber) and are usually low in fat and calories.

Grain Products What are some examples? Make at least half of your grain products

from whole grain sources each day. Choose grain products that are lower in

fat, sugar and salt. Grains are a source of fiber which can

help you feel full. A diet rich in whole grains may help

decrease the risk of CV disease.

Milk and Alternatives What are some examples? Choose low fat dairy options (such as

skim milk). Milk, and its alternatives, provide calcium,

Vitamins A, D, B12, riboflavin, zinc, magnesium, potassium, protein and fat.

Important for developing strong bones, preventing osteoporosis.

Meat and Alternatives What are some examples? Have alternative to meat such as beans

and lentils often. Try to eat at least 2 servings of fish each

week. Select lean meats and alternatives

prepared with little or no added fat or salt.

Meat and its alternatives provide nutrients such as iron, zinc, magnesium, B vitamins, protein and fat.

Oils and Fats/ Beverages Include a small amount of

unsaturated fat each day (i.e. salad dressing or margarine). Essential fats help our bodies absorb fat-soluble vitamins A, D, E and K.

Satisfy your thirst with water. Sweetened drinks and alcoholic beverages can significantly increase the number of calories in your diet.

Available on the Health Canada Website My Food Guide

My Food Guide is an interactive tool that will help you personalize the information found in Canada's Food Guide.

By entering personal information, such as age and sex, selecting various items from the four food groups and choosing different types of physical activities, you can create a tool that is customized just for you.

My Food Guide Serving Tracker Based on age & gender

Physical Activity Guide http://www.hc-sc.gc.ca/

Nutrients

A nutrient is a chemical that an organism needs to live and grow or a substance used in an organism's metabolism which must be taken in from its environment. Nutrients are the substances that enrich the body. They build and repair tissues, give heat and energy, and regulate body processes.

What are the types of Nutrients? Carbs Proteins Fats Vitamins Minerals

Types of Nutrients

Carbohydrates (Carbs) – main and most important source of energy (45 – 65% of total calories)

3 main types – Simple sugars (i.e. refined sugars, juice), Complex carbs (i.e. pasta, grains), Dietary fibre (i.e. wholegrain bread)

Types of NutrientsFats – provides energy, an essential nutrient

needed for the manufacture of hormones and absorbing fat soluble vitamins (20 – 35% of total calories)

Types of fat – Saturated (bad fat i.e. animal sources, leads to increased cholesterol), Polyunsaturated (better fat i.e. vegetable fats, sunflower oil), Monounsaturated (best fat i.e. canola oil), Transfatty Acids (worst fat, i.e. commercially baked goods, potato chips)

Types of Nutrients

Proteins – needed to maintain and repair body tissues and provide growth (10 – 35% of total calories)

Sources of protein – animal products (i.e. meat, eggs), nuts, seeds, beans, soya products.

Types of Nutrients Minerals: trace elements, salts, or

ions such as copper and iron. Some of these minerals are essential to human metabolism

Vitamins: organic compounds essential to the body. They usually act as coenzymes or cofactors for various proteins in the body.

Reducing Inflammation Naturally: Fats

Omega-3 fatty acids are powerful anti-inflammatory agents cold water oily fish, walnuts, flax seeds,

canola oil and pumpkin seeds Olive oil can help to reduce

inflammation and it has also been shown to reduce the risk of CV disease.

Reducing Inflammation Naturally:Protein

Red meats may trigger inflammation (but protein is still important as it builds healthy body tissues).

Lean poultry, fish and seafood, nuts, legumes and seeds are a good source of protein.

Soybeans, tofu and soy milk (soy proteins) may also help with reducing inflammation and pain.

Reducing Inflammation Naturally:Carb’s & Fiber High fiber diet can help to reduce your

inflammation. Whole grains are an excellent source of

fiber. Include leafy, green, and brightly coloured

veggies & lots of fresh whole fruits in your diet.

Berries – especially strawberries and blueberries – packed with anti-inflammatory phytochemicals and anti-oxidants.

Break your other bad habits Alcohol, caffeine, nicotine

& marijuana place a heavy burden on your system, which can slow the healing process, so eliminate them or at least decrease your intake.

If you are a smoker, one of the fastest ways to decrease your inflammation is to quit.

                               

Caloric Intake Energy is measured in calories Your caloric needs and amounts of foods

from each category vary depending on your activity level, body size/type, if you are male of female and if you are pregnant or breast feeding

The average adult needs approximately 2000 calories per day – but can vary greatly from person to person.

Calories per gram Carbs: 4 calories per gram Fats: 9 calories per gram Protein: 4 calories per gram Alcohol: 7 calories per gram

Food Labels Labeling requirements:

Easily read & clearly & prominently displayed.

On any panel except the bottom.

On all pre-packaged products except…

• One bite confections (a candy)

• Fresh fruits or veggies packaged in a wrapper or confining band of less than ½’

Food Labels (info from Health Canada)

Information provided on the Nutrition Facts is based on the specific amount of food (compare this to the amount that you eat).

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

Ingredient List Ingredients in the food are listed by

weight from most to least. The ingredient list is a source of

information for people with allergies or for people who avoid certain ingredients based on their beliefs.

What is Your Healthy Weight? Healthy Weight varies from person to person

based on a variety of body types, shapes and bone structures.

Healthy Weight is about being healthy and feeling good.

Being over or under your healthy weight can be detrimental to your health.

Use a combination of healthy lifestyle, a balanced diet and daily physical activity to reach and maintain your healthy weight.

Your primary goal should be your health (weight loss will usually follow).

Obesity… Obesity is a major problem in

Canada. Approximately 60% of Canadians are

overweight. Being overweight can put you at

greater risk for diabetes and heart disease.

How can you rate your weight? BMI (Body Mass Index) is a screening tool for

adults that uses your height to weight ratio to calculate if you are in the healthy weight range.

BMI = Height (Kg)/Height (m)2

BMI <18.5=underweight, 18.5-24.9=normal, 25-29.9=overweight, >30=obese.

Waist Circumference is used to determine excess abdominal fat.

A waist measurement over 35 inches for females and over 40 inches for males is associated with increased risk for heart disease, high blood pressure and diabetes.

Take Steps to a Healthier Lifestyle (from the Canadian Diabetes Association)

Eat more vegetables because they are generally high in nutrients and low in calories.

Choose grains and starches such as whole grain breads and cereals, rice, noodles or potatoes at every meal (these foods are broken down into glucose which your body needs for energy).

Take Steps to a Healthier Lifestyle (from the Canadian Diabetes Association)

Include fish, lean meats, low fat cheeses, eggs or vegetarian protein choices as part of you meal.

Have a glass of milk and a piece of fruit to complete your meal.

Balance healthy eating with at least 30 minutes of physical activity per day

More Tips for Attaining and Maintaining a Healthy Weight Eat Breakfast – studies have shown that

people who eat breakfast are more lean than those who skip breakfast

Forget about fad diets – you may lose weight but it will come back! Many fad diets require you to eliminate entire food groups which can mean that you are missing out on essential nutrients.

Ask for nutritional information when eating out to help you make healthier choices.

More Tips for Attaining and Maintaining a Healthy Weight Watch what you drink: milk and water are

good choices. Many beverages (i.e. pop) are high in calories and low on nutrition.

Choose healthy snacks. Cravings are false hunger and can cause you to eat high calorie/low nutrient snacks such as candy bars. The right snacks can help control hunger and prevent you from feeling so hungry that you overeat.

More Tips for Attaining and Maintaining a Healthy Weight Listen to your appetite and watch your

portions. Don’t overeat. Eat enough fruits, veggies and low-fat

milk products. Always include one source of protein and

one source of fiber in each meal. Limit unwanted sources of sugar such as

commercially prepared foods, donuts and soft-drinks.

Get physically active.

Nutrition for Weight Loss For the best results use a combination of

diet and exercise. i.e. decrease calorie intake by 500 cals

per day (NEVER less than 1200 cals per day) and increase energy expenditure by 500 cals per day through exercise = weight loss of 2 lbs per week.

i.e. if your goal is to lose 20 lbs it should take 10-20 weeks at 1-2 lbs lost per week.