1. Group Meeting Nutrition Component Lifestyle Modification Program

2. Objectives Create a healthy meal and learn about the four food groups Understand the role of dietary fibre and various nutrients in the control of blood pressure and blood glucose levels Recognize the healthier and less healthy fats Know where sodium (salt) is hidden Learn how to read nutrition labels Identify best food choices in restaurants Know the recommendations for alcohol intake Know what sugar substitutes are available Know which foods contain carbohydrate Know blood glucose levels target values and understand the importance to act when those values differ from target values Group Meeting - Nutrition Component 2

3. We Need Energy Group Meeting - Nutrition Component 3 Carbohydrate Protein Fat Quick source of energy Repair cells Increase satiety Important source of calories (energy) Calories = Energy CARBOHYDRATE PROTEIN FAT

4. The Label: Where Should We Begin? Group Meeting - Nutrition Component 4 1. Carbohydrate and fibre Choose foods containing at least 2 g fibre per serving 15-20g Reference portion Nutrition Facts Per 125mL (87 g) Amount Calories 80 Fat 0,5 g Saturated 0 g +Trans 0 g Cholesterol 0 mg Sodium 0 mg Carbohydrate 18 g Fibre 2 g Sugars 2 g Protein 3 g Vitamin A 2% Calcium 0 % % Daily Value 1 % 0 % 6 % 8 % Vitamin C 10 % Iron 2 %

5. The Label: Where Should We Begin? Group Meeting - Nutrition Component 5 2. Fat Opt for less saturated and trans fats 3-5g or less than 10% Reference portion Nutrition Facts Per 125mL (87 g) Amount Calories 80 Fat 0,5 g Saturated 0 g +Trans 0 g Cholesterol 0 mg Sodium 0 mg Carbohydrate 18 g Fibre 2 g Sugars 2 g Protein 3 g Vitamin A 2% Calcium 0 % % Daily Value 1 % 0 % 6 % 8 % Vitamin C 10 % Iron 2 %

6. The Label: Where Should We Begin? Group Meeting - Nutrition Component 6 3. Sodium (salt) Choose foods containing less than 10% Reference portion Nutrition Facts Per 125mL (87 g) Amount Calories 80 Fat 0,5 g Saturated 0 g +Trans 0 g Cholesterol 0 mg Sodium 0 mg Carbohydrate 18 g Fibre 2 g Sugars 2 g Protein 3 g Vitamin A 2% Calcium 0 % % Daily Value 1 % 0 % 6 % 8 % Vitamin C 10 % Iron 2 %

7. The Label: How to Compare Products 7 Group Meeting - Nutrition Component Choose foods with a higher fibre content Nutrition Facts Per 3/4 cup (30 g) Amount Calories 115 Fat 0,5 g Saturated 0 g + trans 0 g Cholesterol 0 mg Sodium 150 mg Carbohydrate 27 g Fibre 1 g Sugars 10 g Protein 2 g Vitamin A 0% Calcium 2 % % daily value 0 % 6 % 9 % 4 % Vitamin C 0 % Iron 30 % Nutrition Facts Per 1/2 cup (28 g) Amount Calories 120 Fat 1 g saturated 0,2 g + trans 0 g Cholesterol 0 mg Sodium 170 mg Carbohydrate 23 g Fibre 7 g Sugars 5 g Protein 3 g Vitamin A 0% Calcium 2 % % daily value 2 % 1 % 7 % 8 % 28 % Vitamin C 0 % Iron 30 %

8. The Label: Choose Leaner Meat, Poultry, and Fish More Often 8 Group Meeting - Nutrition Component Product #2 Marinated Chicken Breasts - Frozen Nutrition Facts Per 1 piece (100 g) Amount Calories 90 Fat 0,5 g Saturated 0,2 g +Trans 0,1 g Cholesterol 40 mg Sodium 270 mg Carbohydrate 3 g Fibre 0 g Sugars 2 g Protein 18 g Vitamin A 2% Calcium 2 % % Daily Value 1 % 2 % 11 % 1 % 0 % Vitamin C 0 % Iron 4 % Product #1 Breaded Chicken Strips - Frozen Nutrition Facts Per 3 pieces (105 g) Amount Calories 220 Fat 10 g Saturated 1,5 g +Trans 1 g Cholesterol 15 mg Sodium 490 mg Carbohydrate 20 g Fibre 3 g Sugars 6 g Protein 12 g Vitamin A 8% Calcium 2 % % Daily Value 15 % 13 % 20 % 7 % 12 % Vitamin C 0 % Iron 10 %

9. The Label: How to Reduce Sodium Intake Regular Vegetable Juice Vegetable Juice Reduced in Sodium 9 Group Meeting - Nutrition Component Nutrition Facts Per 1 cup (250 mL) Calories 50 Fat 0 g Saturated 0 g +Trans 0 g Cholesterol 0 mg Sodium 120 mg Carbohydrate 11 g Fibre 3 g Sugars 8 g Protein 2 g Vitamin A 15% Calcium 2 % % Daily Value 0 % 5 % 4 % 12 % Vitamin C 100 % Iron 4 % Per 1 cup (250 mL) Nutrition Facts Amount % Daily Value Calories 45 Fat Saturated 0 g +Trans 0 g Cholesterol 0 mg Sodium 430 mg Carbohydrate 10 g Fibre 2 g Sugars 7 g Protein 1 g Vitamin A Vitamin C CalciumIron 8 % 3 % 18 % 0 % 100 % 2 % 0 % 25 % Amount 0 g

10. Eating With Pleasure Is Good for your Health! Group Meeting – Nutrition Component 10