NutritionNutrition

What does healthy eating What does healthy eating mean to you? mean to you?

A lot? Very little?A lot? Very little?

Things you might want to think aboutThings you might want to think about– Types of Foods you are eatingTypes of Foods you are eating– Amount consumed Amount consumed – Nutrients Nutrients – Calories Calories

Why should you care?Why should you care?

Nutritional habits you develop now Nutritional habits you develop now often carry on into adulthood often carry on into adulthood

Once you leave home you are going Once you leave home you are going to be solely responsible for your own to be solely responsible for your own nutrition nutrition

Looking to Improve?Looking to Improve?

The government of Canada is always The government of Canada is always looking for ways to improve the looking for ways to improve the population’s health. Health Canada has population’s health. Health Canada has helped push nutritional change over the helped push nutritional change over the years. years.

What you do today can improve every What you do today can improve every tomorrow. tomorrow. Ralph MarstonRalph Marston

Past vs. PresentPast vs. Present

1970 – Organ Meats, Canned ham, 1970 – Organ Meats, Canned ham, canned potatoes, Powdered milk, canned potatoes, Powdered milk, canned fruit and veggiescanned fruit and veggies

Today – Extra lean beef, 1% milk, low Today – Extra lean beef, 1% milk, low fat yogurt, soy products, canola oil, fat yogurt, soy products, canola oil, granola barsgranola bars

Past vs. PresentPast vs. Present

1970 – 40 % of our calorie intake 1970 – 40 % of our calorie intake came from fatcame from fat

2000 – 30% of our calorie intake 2000 – 30% of our calorie intake came from fatcame from fat

This is due to the decrease of fat in This is due to the decrease of fat in our foods todayour foods today

Past vs. PresentPast vs. Present

1970 – Studies identified that vitamin 1970 – Studies identified that vitamin A and D were not being consumed in A and D were not being consumed in sufficient amounts in Canadasufficient amounts in Canada

Today because of this study we have Today because of this study we have milk and margarine that are fortified milk and margarine that are fortified with vitamin A and D with vitamin A and D

Past vs. PresentPast vs. Present

1970 – Calcium, iron, thiamin, niacin, 1970 – Calcium, iron, thiamin, niacin, and folate intakes were lowand folate intakes were low

Today thiamin and niacin are added to Today thiamin and niacin are added to white flourwhite flour

Calcium, iron, and folate intake still Calcium, iron, and folate intake still remain a problem – What does the remain a problem – What does the future hold? future hold?

Past vs. Present (Super-Past vs. Present (Super-Sizing)Sizing)

19871987

Fast food burger 6.1 ozFast food burger 6.1 oz

Popcorn 3 cupsPopcorn 3 cups

MuffinMuffin 1.5 1.5 ozoz

Soft Drink 12 ozSoft Drink 12 oz

20002000

7.2 oz7.2 oz

16 16 cupscups

5.8 5.8 ozoz

20 oz20 oz

Past vs. PresentPast vs. Present

1970 – Snacks were available but not 1970 – Snacks were available but not in the variety or size they are todayin the variety or size they are today

2000 – Foods high in sugar, fat, and 2000 – Foods high in sugar, fat, and empty calories are providing over empty calories are providing over one quarter of the energy in the one quarter of the energy in the average diet, replacing foods from average diet, replacing foods from the 4 food groupsthe 4 food groups

Past vs. PresentPast vs. Present

Total consumption of food in the Total consumption of food in the 1970’s and today is not much 1970’s and today is not much differentdifferent

Why do we have an obesity problem Why do we have an obesity problem today? today?

ObesityObesity

Two main reasons:Two main reasons:

– Poor Nutritional Choices are being madePoor Nutritional Choices are being made– Physical Activity amounts have changed Physical Activity amounts have changed

Nutrition Video Nutrition Video

American vs Japan DietAmerican vs Japan Diet– http://www.youtube.com/watch?v=51L0http://www.youtube.com/watch?v=51L0

TlXxZ9UTlXxZ9U

LifestyleLifestyle

The most critical factor affecting The most critical factor affecting obesity is the relationship between obesity is the relationship between activity levels and calorie intake.activity levels and calorie intake.

Calorie intake in today’s world is very Calorie intake in today’s world is very high compared to the amount of high compared to the amount of activity.activity.– Technology vs. manpowerTechnology vs. manpower– Elevator vs. StairsElevator vs. Stairs– Car vs. WalkingCar vs. Walking

Why is our caloric intake so Why is our caloric intake so high?high?

Our DecisionsOur Decisions

Barriers around us in schools, Barriers around us in schools, restaurants, and society effect our restaurants, and society effect our diet. These places help encourage diet. These places help encourage unhealthy choices. unhealthy choices.

Our Decisions Our Decisions

It is essentially our choice to:It is essentially our choice to:– Eat what we eatEat what we eat– And to decide how much we should eatAnd to decide how much we should eat

This being said there are many This being said there are many factors that affect how we make the factors that affect how we make the decisions above decisions above

Barriers to Healthy EatingBarriers to Healthy Eating

In schoolIn school

– Availability of less healthy food in cafeterias and vending machines on school campuses

– Children sell less healthy food (e.g., candy, cookie dough) to raise funds for important school programs

– Off-campus food venues that offer limited access to healthy foods and extensive access to less healthy foods

Barriers to Healthy EatingBarriers to Healthy Eating In Restaurants In Restaurants

– Large portion sizes and free refills on beverages

– Large number of energy dense, nutrient poor convenience foods that compete with healthier choices

– Low cost of less healthy foods relative to more nutritious foods

– Value added meal deals to encourage increased consumption at little extra cost to the consumer

Barriers to Healthy EatingBarriers to Healthy Eating In SocietyIn Society

– Easy access to convenience markets that sell predominately less healthy items

– Easy access and affordability of fast foods and other prepared/restaurant foods that tend to be high calorie and nutrient poor.

– Lack of convenient and affordable healthy cooking and nutrition classes

– Product placement at eye level for children

– Check-out aisles filled with unhealthy foods

Our SocietyOur Society

Pressure from advertising campaigns Pressure from advertising campaigns spark an interest in food spark an interest in food consumptionconsumption

Fast Food VideosFast Food Videos

The Worst Fast FoodsThe Worst Fast Foods– http://www.youtube.com/watch?v=txh3http://www.youtube.com/watch?v=txh3

DE_42vQ&feature=player_embeddedDE_42vQ&feature=player_embedded Healthy Fast Foods?Healthy Fast Foods?

– http://http://www.youtube.com/watch?vwww.youtube.com/watch?v==OqjIkBxSCgQ&featureOqjIkBxSCgQ&feature==player_embeddedplayer_embedded

Oreo Cookies Oreo Cookies

2 Oreo cookies = 100 kcals/day2 Oreo cookies = 100 kcals/day

How much weight is gained if a How much weight is gained if a person ate 2 Oreo cookies per day person ate 2 Oreo cookies per day for a year and did not expend the for a year and did not expend the calories? calories?

Oreo Cookies AnswerOreo Cookies Answer

100 kcals/day100 kcals/day 7 days/week7 days/week 100 kcals X 7 days = 700 kcals/week100 kcals X 7 days = 700 kcals/week 700 kcals X 52 weeks = 36400 700 kcals X 52 weeks = 36400

kcals/yearkcals/year 36400 kcals / 3500 kcals/lb = 10.4 lbs36400 kcals / 3500 kcals/lb = 10.4 lbs

You would gain 10.4 lbs each year if You would gain 10.4 lbs each year if you ate two Oreo cookies per day you ate two Oreo cookies per day

Canada’s Food GuideCanada’s Food Guide(Teen-Male Recommendations)(Teen-Male Recommendations)

Vegetables and FruitVegetables and Fruit 8 Servings8 Servings

– ½ Cup of fresh, frozen, or ½ Cup of fresh, frozen, or canned vegetablescanned vegetables

– One Cup of raw leafy One Cup of raw leafy vegetables vegetables

– 1 Fruit1 Fruit– ½ Cup of 100% Fruit Juice½ Cup of 100% Fruit Juice

Grain ProductsGrain Products 7 Servings7 Servings

– 1 Slice of bread1 Slice of bread– ½ Bagel½ Bagel– ½ a cup of cooked rice or ½ a cup of cooked rice or

pastapasta

Milk and AlternativesMilk and Alternatives 3-4 Servings3-4 Servings

– 1 cup of milk1 cup of milk– ¾ cup of yogurt¾ cup of yogurt– 50g piece of cheese50g piece of cheese

Meat and Alternatives Meat and Alternatives 3 Servings3 Servings

– 2 Eggs2 Eggs– 2 tablespoons of peanut 2 tablespoons of peanut

butterbutter– ¼ Cup of shelled nuts and ¼ Cup of shelled nuts and

seedsseeds– ½ Cup of cooked meat½ Cup of cooked meat– ¾ Cup of cooked legumes¾ Cup of cooked legumes