Healthy Eating Active Living Information Kit This information kit was designed to provide you with accurate, evidence-based information that you can use to help make informed decisions around activity and food choices. The information provided is not meant to be exhaustive, but rather an overview of common food and activity issues facing individuals today, specifically focusing on the issues and needs of the University population. The information contained in this kit is not meant to replace the counselling and advice of a Registered Dietitian. Dietitians are uniquely trained to advise you on food, diet and nutrition specific to your individual needs. Before making any changes to your food intake, it is recommended to consult a dietitian.

Registered Dietitian on Campus Lindzie O’Reilly – [email protected] Student Health Services (J.T. Powell Building, 1st floor) A one-to-one appointment can be arranged by calling Student Health Services x52131 There is NO Fee and you DO NOT require a physician’s referral to book an appointment. Nutrition information and resources are available on a variety of topics including:  Healthy eating  Diabetes  Elevated blood lipids (cholesterol)  Sports Nutrition  Anemias  Vegetarian meal plans  Digestive concerns  Nutrition for pregnancy  Food allergies/intolerances  Eating disorders  ….and lots more

Healthy Eating Active Living Information Kit An A-Z guide to good nutrition from Dietitians of Canada Health Canada: Using the nutrition facts table Simple Fitness Solutions: Fitting fitness into your busy schedule Sweating – Your Body’s Cooling System What is healthy eating/active living? Healthy weight redefined Portion sizes A fast break in the morning Eat to decrease stress Supplements Get active on campus…for free! Nine tips on the prevention of exercise injury Sports hydration Are you getting the most out of your workout? What really happens when we diet? Pamphlets  Eating Well with Canada’s Food Guide  Eat Well. Live Longer  Osteoporosis Canada - Calcium Requirements

What is Healthy Eating? Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. Nutrition is important for everyone. When combined with being physically active and maintaining a weight that is right for you, eating well is an excellent way to help your body stay strong and healthy. What you eat can affect your immune system, your mood, your concentration and focus, and your energy level. It is easy to enjoy a variety of foods if you follow Eating Well with Canada’s Food Guide

What is Active Living? With the prevalence of technology such as escalators and elevators, garage door openers, electronic remotes, video games and television, we have managed to lose a lot of the physical activity we used to get in our daily routine. But it is important to maintain physical activity. Research shows that regular physical activity can have positive effects on your health. It can help prevent osteoporosis, heart disease and stroke. It can also help you relax, sleep better and help you deal with stress and anxiety. Health Canada encourages Canadians to integrate physical activity into their everyday life; at home, at school, at work, at play and on the way… that’s active living! For children, regular physical activity is essential for healthy growth and development. For adults, it allows daily tasks to be accomplished with greater ease and comfort and with less fatigue. For seniors, weight-bearing physical activity reduces the rate of bone loss associated with osteoporosis. Regular physical activity also maintains strength, flexibility, balance and coordination, and can help reduce the risk of falls. There are simple ways to move your body every day. Yard work, carrying groceries, taking the stairs around campus, or even going for a walk in the Arboretum are all part of a healthy, active lifestyle. Try bowling instead of playing video games once a week, or form a walking group with a group of friends and neighbours. Start small. Increase your activity level by just 10 minutes a day. Slowly increase it again when the activity has become part of your regular routine. Aim for at least 30 minutes of activity each day, whether it is 30 minutes at one time or three 10 minute sessions throughout the day. Be active just for the fun of it. Feel your body come alive.

Set realistic goals. Remember, you are aiming for better health. Set activity goals that you can reach. This will increase your chances of continuing to be active. Choose activities that energize you. This information is provided by Health Canada and used with permission from breastcancer.org. Use Health Canada’s Eat Well and Be Active Educational Toolkit to help you achieve your goals.

Healthy Weight Redefined Traditional approaches to conceptualizing weight and treating weight-related concerns have not led to improved health or decreased the rate of weight gain within American society. The hypothesis that large people are inherently unhealthy while small people are inherently healthy is NOT supported. Due to inconsistencies and lack of scientific evidence, current conceptualization of healthy or ideal weight as defined by height/weight tables, BMI’s, etc. should be abandoned. In their place, a new working definition is suggested: Health At Every Size.

Healthy Weight = The weight at which a person’s body settles as they move towards a more balanced lifestyle. This definition does not suggest that all people are currently at a weight that is ideal for their health. What it supports is that movement towards a healthier lifestyle will, for most people produce a weight that is appropriate for that person. Focusing on weight, rather than health, is more likely to result in weight cycling and, over time, increased weight. Although this approach may seem extreme to some, it is actually quite congruent with the conclusion statement of the 1992 National Institutes of Health Consensus Conference that: “a focus on approaches that can produce health benefits independently of weight loss may be the best way to improve the physical and psychological health of Americans seeking to lose weight.” The focus therefore shifts from weight to health. This could certainly include work involving physical activity and facilitating movement towards healthy, unrestrained eating. However, it is essential to also consider all the factors that contribute to whether a person is healthy or not, including social, emotional and spiritual as well as physical factors. Many individuals who follow this path will end up with “healthy” weights that fall into categories currently defined as “obese” by both medical and social standards. Therefore, helping individuals with Self- and Size-Acceptance concerns is of paramount importance as well. Source: Jon Robison

Portion Sizes We all want to enjoy a balanced diet. But what does a portion size actually look like? What does a serving size actually look like? What is the difference between the two? The information below can help you sort it out!

Disclaimer: Please remember when reading the information below that portion and serving sizes are just a guideline and that sometimes you will eat more and sometimes you will eat less. For example, when eating out at restaurants portions are often larger than if we were to eat in. Sizes will also differ based on age, gender, activity level, etc. Healthy eating means enjoying what you eat and recognizing that it all balances out in the long run.

What is the difference between a serving size and a portion size? Serving Size A serving is a standard amount used to help give advice about how much to eat, or to identify the caloric and nutritional content in a food (for example, on a food label). However, it is also important to recognize that the serving size listed on a food label may not be the same as the serving sizes recommended by Health Canada. A serving size listed on a food label provides information about nutritional content which is based on a very specific amount of food.

Portion Size The definition of portion size is dependent upon the amount of food you choose to eat. In other words, there is no standard portion size. For example, a toddler’s portion size will be much smaller than an adult’s portion size. For more information, contact the Wellness Education Centre 2nd floor of the J.T. Powell building (519)824-4120 x53327

A Fast Break in the Morning We all know by now that breakfast is the most important meal of the day, but 27% of Canadian adults do not eat breakfast every day. On average, people get more of their daily calories from snacks than from breakfast. After an overnight “fast“, the body needs energy and nutrients to start the day. A balanced breakfast includes foods from at least three of the four food groups in Canada’s Food Guile.

The Benefits of Eating Breakfast It gives you nutrients

If you eat breakfast, you are more likely to get the right amounts of important nutrients such as carbohydrates, protein, vitamin C, folate, iron, calcium and fibre. Children and youth who eat breakfast are more likely to make healthy food choices overall. It helps you keep a healthy weight

Research shows that people who eat breakfast regularly are less likely to be overweight. When you skip breakfast, you might choose foods that are higher in fat and calories and lower in nutrients when you get hungry later on in the day. It helps your mind work better

Breakfast is fuel for the body and mind. Research shows that eating breakfast improves memory and concentration and helps children do better at school. Both adults and children need breakfast to help their mental performance. It promotes lifelong healthy eating habits

A family’s breakfast routine will influence children’s eating habits for the rest of their lives. Encourage children to eat breakfast every day and to try a variety of healthy foods. It helps you meet your fibre needs

Fibre is important to digestive health, and helps to keep blood cholesterol at a healthy level. Many breakfast foods such as whole grain cereals, breads, and fruit are good sources of fibre. Compare brands and look for products will higher fibre.

Easy Breakfast Ideas A healthy breakfast can be simple and easy to prepare. It does not have to be eaten as soon as you wake up. Foods like fruit, cheese, crackers, or yogurt are great for breakfast on-the-go. Here are some other easy ideas:  

Whole grain cereal with low fat milk topped with fresh, canned or dried fruit Whole-grain bagel and cheese with a small glass of 100% juice

  

Make a breakfast wrap – scramble some eggs and roll them up in a whole wheat tortilla with shredded cheese, green peppers and salsa Homemade muffin + a fruit smoothie Leftovers from last night’s dinner can make an interesting and nutritious morning meal

Breakfast Grocery List Keep a supply of these foods on hand so there are different choices available every morning.

             

Whole grain bagels, breads, pitas, etc. Whole grain cereals like fibre-rich bran and oatmeal Rice Fresh, frozen or canned fruit (choose canned fruit packed in juice) Fresh or frozen vegetables 100% fruit or vegetable juice Soups Dried fruit and nuts White or chocolate milk Low-fat yogurt Cheese and cottage cheese Sliced ham, turkey or roast beef Eggs Peanut or nut butters

Make your own Fruity Yogurt Smoothies   

¾ cup 1% m.f. vanilla yogurt 1 cup mixed fruit, fresh or frozen ½ cup 1% m.f. milk

Place all ingredients in a blender and blend until smooth. Pour into a tall glass and enjoy!

Eating Out Choose foods such as:     

Whole grain bagel or toast Fruit and yogurt parfait Hot or cold cereal Eggs prepared in a lower fat way (i.e. boiled, poached, scrambled, omelette stuffed with a variety of vegetables) Low-fat milk and 100% juice

Remember to use a thin layer of spreads like butter, margarine or cream cheese for bagels and toast. Use milk instead of cream for coffee or tea.

Chooses foods higher in calories, sugar and fat less often:     

Donuts, muffins, and pastries Breakfast sandwiches with bacon or sausage or on a biscuit Fried potatoes Coffee beverages with syrup or whipped cream Fruit drinks, punches, cocktails and sweetened juices

Source: Toronto Public Health

Eat to Decrease Stress The food choices that you make during the day can have a significant affect on your energy levels, concentration and focus. Consider the following tips when planning your meals and snacks.

Eat often. Energy levels, concentration and mood are affected by your blood sugar. Low blood sugar results in fatigue, irritability and poor concentration. Meals and snacks should be every 2-4 hours, beginning within 30 minutes of waking, to prevent low blood sugar. Each meal and snack should contain some carbohydrate (grains, fruit, starchy vegetables) for quick energy and some protein (milk, eggs, meat, nuts, legumes) for energy that lasts.

Front load your day Many students go long periods of time without eating and then eat the bulk of their food during the evening hours. This pattern of eating means that you have minimal fuel during the day when your body and brain need to be awake and active and then you consume the most fuel when you are trying to get your body to wind down and go to sleep. A good place to start is to aim to make breakfast, lunch and dinner similar in size.

Choose whole grain more often Both white bread and whole grain bread are carbohydrates and both turn to sugar eventually. White bread, however, is easier for your body to digest so it turns to sugar very quickly resulting in a blood sugar (and energy) spike followed by a crash. Whole wheat and whole grain products give you more stable energy, concentration and mood. To determine if the products you regularly choose are whole grain, read the ingredient list. The first ingredient should be “whole wheat” or “whole grain” NOT “enriched” or “unbleached

Stock up Grocery shop regularly to ensure you have lots of quick meal and snack options that will provide you with lasting energy. Try:

-

Veggies and hummus Yogurt and granola Cheese (try pre-packaged cheese string) and apple Sandwich or wrap Cottage cheese and fruit Hardboiled egg (boil many a head of time) and whole grain crackers Trail mix (mixture of your favourite nuts, dried fruit, and cereal) Almonds and a granola bar (look for ≥4g fibre and ≤8g sugar) Low sodium soup Whole grain toast and peanut butter Oatmeal and milk

Drink all day Carry a water bottle with you all day and drink small amounts frequently. You’ll be amazed how much better you feel when you’re well hydrated!

Include high sugar foods and caffeinated beverages as part of balanced meals and snacks For many students, intake of sugary foods and caffeinated beverages increases drastically during stressful times. While these items may provide you with quick energy, they generally result in an energy crash that leaves you feeling even worse off. There is no need to avoid these foods and beverages all together, but try including them as part of a balanced meal or snack (with carbohydrate and protein) to prevent the spike and crash. For example:

-

Fruit, yogurt and a cookie A muffin and a handful of nuts A sandwich with meat, cheese and veggies with a coffee on the side Cheese, crackers and a hot chocolate

Source: Lindzie O’Reilly, Registered Dietitian, Student Health Services. [email protected]

Supplements Aim to meet your vitamin and mineral needs through whole foods first. Supplements can be used to fill gaps in your diet, but they should not replace whole foods. If you have questions about supplements or if you think you may not be meeting your needs due to food or diet restrictions, it’s best to speak to a Registered Dietitian. By consuming a variety of foods from all four food groups, most individuals will meet their vitamin and mineral needs. There are, however, a few exceptions:

Vitamin D Everyone should take 1000IU D3 from October to April. Our bodies make Vitamin D when our skin is exposed to sunlight. During the winter, the rays from the sun are weaker and we tend to get less sun exposure. If you are over the age of 50, have dark skin, or spend minimal time outdoors (