1. HIP4O Food and Nutrition Needs

2. Let’s Talk What are your favorite foods?

3. What are the benefits of healthy eating? 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

4. Did You Know? Newfoundland and Labrador has the highest rate of overweight and obesity in Canada Poor eating habits and physical inactivity contribute to many health problems among adults These health problems such as type 2 diabetes are now being seen in children

5. Environment Think for a minute about the food: –in grocery stores –in corner stores –in movie theatres –at fast food restaurants –at sports events –at school

6. Portion Sizes National Geographic, August 2004

7. Reading Labels: What does it all mean?

8. Nutrition Facts Explained Calories: energy content of food. Calories help produce energy, but can become stored fat if not used. Carbohydrates: used for storage of energy- contains sugar, fibre. There are good and bad carbs. Fat: another supply of energy. If we do not use the fat, our bodies store it for future use. This means we store them as ’body-fat.

9. Proteins: used to build muscle, development of the body, repair of damaged tissue. Can also be source of energy and stored as fat if not used. Sodium: another word for “salts”. A certain amount is healthy for blood and heart regulation, but too much can be harmful and cause dehydration and weight gain.

10. Cholesterol: part of our blood flow. Needed, but too high can cause clogged arteries and health issues. Vitamins: compounds that are essential for growth and body operation. Each type has different benefits. Iron: good for the blood and energy levels.

11. Calcium: helps the development and maintenance of bones and teeth. Potassium: chemical element necessary for living cells. Helps with blood, tissue repair, and energy.

12. Other Label Reading Tips Pay attention to serving sizes when reading labels and comparing foods. Read ingredients and ensure you are avoiding harmful ones. Don’t just look at fat and carbs: what kinds of fats and carbs? E.g.Fibre is good, sugar isn’t.

13. Basic Healthy Eating Tips Portion Control: it is better to eat 5-6 smaller meals than 2-3 large ones. Eat Breakfast: breakfast and lunch should be ;larger meals as you have more time to burn off the calories. Avoid high starch and sugar foods prior to exercise as it will cause insulin spikes then crashes. Drink plenty of water. Water regulates hunger, digestion, and much more.

14. Eat slowly: studies show that when you eat quickly, you tend to overeat and do not allow yourself to know you are full. Avoid eating prior to sleeping. When you eat before bed your calories will turn to stored fat as your body will not have time to burn it off. Antioxidants: certain foods have ingredients that help regulate your digestive system and releases toxins and excess fats from your body.

15. Have plenty of fibre: fibre expands in your digestive track, making you feel full faster and helping you digest food better. Everything in moderation: it is okay to eat “bad” foods occasionally, but do not make it part of your constant diet. Avoid crash dieting: dieting trends can be dangerous and are not sustainable. Only proven diet in the long run is a balanced diet with all categories of the food group.

16. Nutrition Ratio Carbs: 40-55% of your caloric intake. Protein: 30-40 % of your caloric intake Fats: 20-30% of your caloric intake. Pay attention to grams of protein, carbs, and fat in order to have an idea of your daily ratio.

17. Healthy Grocery Shopping Stay on the outside of the grocery store: most of the “bad” foods are located in the middle isles and near the cash register. Coupons and sales: healthy foods can be expensive, so try to find them on sale and stock up if they are non-perishable Avoid grocery shopping on an empty stomach. When we are hungry we tend to buy more “bad: foods. Plan your meals through your shopping: we tend to eat “bad” foods when we do not have easily accessible healthy foods.

18. Helpful Resources Canada’s Food Guide: lists good carbs, good fats, etc. as well as average serving sizes for different age groups. Ontario Health: health.gov.on.ca Technology Aids: many apps such as My Fitness Pal help in daily nutritional monitoring and tracking. Family Doctor: your doctor will provide you with health information.