Understanding Nutrition & Healthy Eating Tips
Presentation By: Jessica Rivers
Today’s Today s Topics • Nutrition Buzz Words... Nutrition Buzz Words... – Fibre, Cholesterol, Antioxidants, Trans Fatty Acids, Probiotics, Omega 3, Vitamin D, whole grains, soy Probiotics, Omega 3, Vitamin D, whole grains, soy & low carb
• Simple ways to keep healthy eating affordable Simple ways to keep healthy eating affordable • Tips to use when eating out
Introduction • Who Am I? – Jessica Rivers, • BASc. Food & Nutrition, Personal Training Specialist, Group Exercise Leader Group Exercise Leader • Nutritional Consultant For the OSCC Health & Wellness Project • Passionate about healthy eating & active living
Nutrition Buzz Words Words... Fibre structural part of the plant that provides little or no calories when consumed. Some fibres dissolve in water and are called soluble fibres these Some fibres dissolve in water and are called soluble fibres, these are digested by bacteria in the colon. Soluble fibre are commonly found in legumes and fruits and most often associated with protecting against heart disease and diabetes. i t d ith t ti i t h t di d di b t Insoluble fibre does not dissolves in water and is less able to digest in the colon. These fibres are most commonly found in grains and vegetables and promote regularity and alleviate constipation. The adequate intake (AI) set out for total fibre for men 50+ is 30 q ( ) grams per day and for women 50+ is 21 grams per day.
Nutrition Buzz Words Words... Cholesterol Cholesterol is a fat found in the body which is made Cholesterol is a fat found in the body which is made by the liver. Some cholesterol in the blood is necessary for the b d body to function however too much cholesterol can f i h h h l l be damaging to a person’s health. Lowering the “bad” (LDL) cholesterol in the blood can be achieved by consuming diet low in saturated and trans‐fats and high in fruits, vegetables and whole grains. Also limit dietary cholesterol to less than 300 milligrams per day. A healthy blood cholesterol level is described as: below 5.2 mmol/L total cholesterol, greater than / ,g 1 mmol/L of HDL cholesterol, less than 2.6 mmol/L LDL and less than 1.7 mmol/L of triglycerides.
Nutrition Buzz Words... Antioxidants nutrients that have recently become popular due to the evidence supporting their role in chronic disease prevention. compounds that protect against oxidation (typically an undesirable reaction in the body) decreasing the undesirable reaction in the body) decreasing the production of harmful free radicals. Free radicals in the body have been found to play a role in the development of cancer, arthritis, cataracts, and heart disease. An example antioxidant is the phytochemcical tannin An example antioxidant is the phytochemcical tannin, found in black‐eyed peas, grapes, lentils, wine and tea.
Nutrition Buzz Words Words... Trans Fatty Acids Trans Fatty Acids Made through a chemical process called hydrogenation. This process is used by manufacturers to increase the product’s shelf life. Recently linked to health problems such as heart disease and stroke and stroke. Major sources include: deep fried foods, baked goods, chips, margarine, meat and dairy products. The world health organization recommends limiting your daily trans fat consumption to less than 1% of your daily calorie intake calorie intake.
Nutrition Buzz Words Words... Probiotics live organisms that contribute to the balance of healthy bacteria living in our digestive system. Wh When present in proper amounts, they can aid in digestion i h id i di i and keep immune systems functioning at their best. Can also help to restore healthy bacteria that may have Can also help to restore healthy bacteria that may have been wiped out by a round of antibiotics. The most commonly known food source of probiotics is yogurt.
Nutrition Buzz Words Words... Omega 3s g Omega 3s are unsaturated fats that help in the development of the eyes, brain, and nerves. These fats have also recently been tied to playing a part in preventing heart disease, lowering ti l triglycerides, and reducing inflammation. id d d i i fl ti These fats are found in fatty fishes such as salmon, and nuts and seeds such as flax seeds and walnuts and nuts and seeds such as flax seeds, and walnuts Try to consume fish twice per week to help increase y your intake of these fats
Nutrition Buzz Words Words... Vitamin D Vitamin D A vitamin that helps our bodies absorb calcium. Vitamin D is found in foods such as fish, milk and egg yolks , gg y however we cannot consume enough of these foods to get the required amount of vitamin D through our diet alone. O b d Our body produces vitamin D when exposed to the d i i D h d h ultraviolet rays from the sun. Unfortunately, we (Canadians) are not exposed to Unfortunately, we (Canadians) are not exposed to strong enough rays and so a vitamin D supplement is recommended.
Nutrition Buzz Words Words... Whole Grains Whole Grains A whole grain is exactly as it sounds. A grain in which the entire seed is still intact; the bran, the germ, and the endosperm (the outer layers of the grain). When a whole grain is refined (think white breads and pastas) the outer layers of the grain are stripped which pastas) the outer layers of the grain are stripped which removes the B vitamins, iron and fibre from the food product. Look for whole grains listed first in ingredient lists to ensure the product contains whole grains.
Soy
Nutrition Buzz Words... Words Soy products are made from the beans of the soybean plant. They are manufactured to make a wide variety of food products such as soy milk, soy cheese, and tofu. The soybean is fermented to make a soft textured The soybean is fermented to make a soft textured relatively tasteless product which is then flavoured to taste like a variety of foods. Soy is a great source of protein and also high in other nutrients such as iron calci m B itamins and inc iron, calcium, B vitamins, and zinc.
Nutrition Buzz Words... Low Carb Diets Contain extremely low levels of the macronutrient carbohydrates which are important in providing energy to our bodies. These diets also usually contain high levels of protein rich foods, which unfortunately can sometimes be extremely hi h i high in saturated fats. t t df t By following a low carbohydrate diet you will lose weight for the first few months. This can be mostly attributed to y the reduced calories you will be consuming. Also because you are still consuming normal amounts of protein and fat you will tend to feel fuller which curbs your i df ill d f l f ll hi h b appetite.
Nutrition Buzz Words... Low Carb Diets Problems with these diets: Problems with these diets: a. b. c. d. e. f.
They may be too challenging to stick to. A study published found that almost half of these dieters quit the diet within a year There is not enough evidence to prove the safety of staying on these diets for more than one year. The concerns for long term use of these diets are heart disease, high blood pressure, osteoporosis, gout, kidney stones and constipation. You may be missing out on very important nutrients such as those found in whole grain foods like fibre, potassium and magnesium. There is a good chance you are consuming more saturated fats than recommended as protein from animal sources contain saturated fat. Side effects of a low carbohydrate diet include: headaches, muscle y , cramping, fatigue, diarrhea, and bad breath.
Tips p to Affordable Healthy y Eating g
Pl Ah d Plan Ahead Plan your meals for the whole week and base your grocery list on the Canada’s Food Guide grocery list on the Canada’s Food Guide. Clip coupons from flyers and plan meals that use the weekly specials. y p Stick to your grocery list and avoid buying impulse foods that does not fit your plan. Impulse purchases can often be pricier and less nutritious. ft b i i dl t iti
Tips p to Affordable Healthy y Eating g Purchase No‐name brands P h N b d these products are often the exact same product but for less money. Compare the nutrition facts label and ingredient li list to double check they contain the same d bl h k h i h ingredients.
Tips p to Affordable Healthy y Eating g Cut down on convenience foods d f d Shredded cheese, single sized yogurts, and pre cut and washed vegetables were all created to save d h d bl ll d you time in the kitchen however they come at a price. price If you are looking to cut down on your grocery bill do all the food your grocery bill, do all the food prep yourself and save money.
Tips p to Affordable Healthy y Eating g Avoid Pre packaged Avoid Pre‐packaged Often you can make your own meals from scratch for much less than what you would purchase it for much less than what you would purchase it already prepared for. This will also allow you to cut down on the preservatives p and salt that manufacturers add to their products to add to their products to increase the shelf life.
Tips p to Affordable Healthy y Eating g Go vegetarian one meal per week Base a meal on nutritious meat alternatives such B l ii l i h as beans, peas, lentil, nuts, seeds and tofu. These foods are less e pensi e and co nt to ard a These foods are less expensive and count toward a meat serving based on the Canada’s Food Guide. This is also a good way of reducing unsaturated fat This is also a good way of reducing unsaturated fat intake which is generally found in animal products. Examples of meatless alternatives include Examples of meatless alternatives include vegetarian chilli, fajitas made with refried beans, and stir‐fries with tofu.
Tips p to Affordable Healthy y Eating g Buy Local Locally grown in season fruits and vegetables L ll i f i d bl usually cost less because they don’t have to be transported long distances transported long distances. These foods are often more nutritious and better tasting as they have travelled a shorter distance tasting as they have travelled a shorter distance allowing them to be fresher than imported products. Because they are in season they are less expensive than out of season produce.
Tips p to Affordable Healthy y Eating g Buy whole chickens/turkeys A whole bird will cost less than its parts. Plus you A h l bi d ill l h i Pl can use the carcass to make your own stock for soups or for future recipes that call for broth soups or for future recipes that call for broth.
Take advantage of freezer space When you come across specials stock up and Wh i l t k d freeze for future use. For instance if berries are on sale or in season and buy several packages and on sale or in season and buy several packages and pre wash, pre cut and place them in your freezer to use later. This is also a great idea for sales on g meats and breads.
Ten Tips To Eating Out 1. Order a kids or lunch sized meal. Because portion sizes are so large you need only a third to one half of the meal. If you order a full sized meal, share it with a friend or take half home. Ask for the take out container in advance and package up what t t i i d d k h t you’re going to take home even before you start eating. eating 2. Avoid the temptation to super size. Even though it seems like a great value, it’ss not a great value for seems like a great value, it not a great value for your waistline.
Ten Tips p To Eating g Out 3. Order menu items that have been steamed, baked, broiled grilled stir‐fried broiled, grilled, stir fried or roasted. Avoid fried, or roasted Avoid fried deep fried and breaded foods. Also avoid heavy sauces like cream sauces or gravies. If foods come with these sauces ask for it on the side and use it sparingly. 4. Double up on vegetables. Instead of fries or mashed potatoes ask for a side of vegetables or a salad. l d
Ten Tips p To Eating g Out 5. Drink Drink water or skim milk instead of pop. A water or skim milk instead of pop. A restaurant sized soda can contain up to 350 calories and no nutrients. 6. If you happened to over indulge on a dinner out, don’t beat yourself up over it. Instead adjust the rest of your day and the next accordingly. 7. Choose milk in your coffee instead of cream, this will save you calories and added fat.
Ten Tips p To Eating g Out 8. If If ordering pizza, ask for half the cheese, load up on ordering pizza, ask for half the cheese, load up on vegetables add chicken as your meat and order thin, whole wheat crust. This will change a not so healthy menu item into a tasty and healthy well rounded meal. 9. If ordering pasta choose a tomato, marinara, or rosé sauce instead of alfredo. This will decrease the saturated fat in the meal Order the pasta dish saturated fat in the meal. Order the pasta dish containing the most vegetables and when possible choose whole wheat pasta instead of white. choose whole wheat pasta instead of white.
Ten Tips p To Eating g Out 10 Ask 10. Ask for the nutritional information or look for the nutritional information or look it up online before going out. Sometimes it is surprising to see that an item you it is surprising to see that an item you thought to be healthy is not as great as another item you enjoy another item you enjoy.
Take Home Message g • Eating Eating well doesn well doesn’tt have to cost you more have to cost you more money – Be wise when grocery shopping and pre plan! Be wise when grocery shopping and pre plan!
• Eating healthy doesn’t mean you cannot enjoy a dinner out a dinner out. – Beware of portion sizes and foods prepared with added fat added fat. – Don’t be afraid to overindulge once in awhile, and take time to enjoy food with friends and family take time to enjoy food with friends and family.
Thank You!!!
• Questions?