+Newtrition and HealthyLiving

Brought to you by the Comprehensive School Health Cohort

+WELCOME!

What is the Comprehensive School Health Cohort?

Nutrition Break Down

Tips and Myths

Smoothie Tasting

Recipes

Prizes

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What is the Comprehensive School Health Cohort?

+STATS Globally 22 million of the world’s children under

five years of age are overweight or obese

For the first time in history children may not live the long, healthy lives their parents did, thanks to poor nutritional habits.

Most children identify breakfast with some sort of food that comes prepackaged with fun pictures on a box.

More than 50% of teenage girls think they should be on diets

1 % of females have anorexia and 1 in every 1000 young women between the ages of 10 to 20 are starving themselves.

80% of people who are over weight have diabetes.

+Nutrition Break Down Basic Food Groups

Fruit & Vegetables Grains Lean Meat and Beans Milk and Alternatives (Oil and Fats)

Serving Sizes (one serving) Vegetables

½ cup raw or cooked veggies Fruits

1 medium size piece of fruit Grains

½ cup cooked rice Lean Meat

1 oz cooked fish, poulry Milk

1 cup milk or yogurt Oils

Not officially a food group

+Nutrition Break Down

FATS- one source of energy and important in relation to fat soluble vitamins

CARBOHYDRATES- our main source of energy

PROTEIN- essential to growth and repair of muscle and other body tissues

MINERALS- those inorganic elements occurring in the body which are critical to its normal functions

VITAMINS- water and fat soluble vitamins play important roles in many chemical processes in the body

WATER- essential to normal body function- as a vehicle for carrying other nutrients and because 60% of the human body is water

+CARBSThere are two types COMPLEX and SIMPLE sugars.

Simple sugars:

-confectionary, Museli bars, cakes, cereals, puddings, soda

Complex carbohydrates:

- These have the vitamins and minerals as well as protein and are low in fat

- Quinoa, yams, rice, whole grain cereals, semi skim milk, yogurt, fruit and vegetables, beans, potatoes, oatmeal

+FATS Saturated Fats- solid at room temperature tend to be

animal fats Beef Bacon Cheese Butter

Unsaturated Fats- liquid at room temperature and usually vegetable fats Sunflower Oil Olive Oil Rice Oil Nuts Fish (Sardine, Salmon)

+PROTEIN

Fish- Tuna, Shrimp, Salmon, Tilapia

Chicken

Turkey

Steak

Egg Whites

Beans/ Lentils

+TIPS / MYTHS Eat 5- 6 small meals every day

Eat every 2-3 hours

Combine lean protein and complex carbs at every meal

Consume healthy fats each day

Drink at leas 2 liters of water (8 cups)

Never miss a meal

Carry a cooler loaded with Eat-Clean foods to get through the day

Never miss a meal, especially breakfast

+TIPS/ MYTHS Avoid all over-processed, refine foods, especially white flour and

sugar

Avoid chemicals, preservatives and artificial sugar

Avoid saturated and trans fat

Avoid sugar-loaded codas and juices

Avoid alcohol- another form of sugar

Avoid all calorie dense foods that contain little or no nutritional value

Depend on fresh fruits and veggies for fiber, vitamins and enzymes

Stick to proper portion sizes!

+SMOOTHIE TASTING

+RECIPES

+PRIZES

Thank you for joining us!

A Healthy Body is a Healthy Mind!