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Nutrition 101

Nutrition 101. You want me to eat THAT much?. GRAINS (6-8 servings) ½ bagel = hockey puck ½ cup rice = mini Glad ¾ cup hot cereal = fist 30 g cold cereal = varies. MILK PRODUCTS (2-4 servings) 1 cup = small carton of milk ¾ cup = single serve yogurt container

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Nutrition 101

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  1. Nutrition101

  2. You want me to eat THAT much?

  3. GRAINS (6-8 servings) ½ bagel = hockey puck ½ cup rice = mini Glad ¾ cup hot cereal = fist 30 g cold cereal = varies MILK PRODUCTS (2-4 servings) 1 cup = small carton of milk ¾ cup = single serve yogurt container 50 g cheese = 2 processed cheese slices Let’s talk portions…

  4. VEGETABLES & FRUIT (7-10 servings) Medium fruit = tennis ball ½ cup fresh/frozen = mini Glad 1 cup raw greens = small bowl MEAT & ALTERNATIVES (2-3 servings) 50-100g meat, poultry, fish = deck of cards ½-1 cup lentils or beans = small fist 2 tbsp. peanut butter = ping pong ball

  5. Today’s Topics • Wholegrain vs. Fortified • Fibre • Fats • Sodium • Fresh vs. Processed Foods • Glycemic Index

  6. What is the difference? • Wholegrain – grain milled in its entirety • Refined – coarse parts removed (outer layer removed; therefore, no B vitamins or fibre) • Enriched – B vitamins added to refined grains • Fortified – Food to which nutrients have been added (e.g. Vitamin D added to milk)

  7. Soluble Fibre Lowers blood cholesterol fruit/vegetables oat bran barley beans lentils soy products Insoluble Fibre Speeds passage through GI system wheat bran corn bran skin of fruit wholegrain foods Fibre – Two Types

  8. Important Tips! • Increase intake gradually • Spread your intake throughout the day • Drink plenty of fluids • Eat the skin of fruits and vegetables • Sprinkle bran into recipes – you won’t even notice!

  9. Fats HDL = The “Good” Cholesterol LDL = The “Bad” Cholesterol Trans = The “Ugly” In order to ↑ HDL your best option is to exercise!

  10. Sodium • Need – 200 to 500 mg/day (to maintain adequate body stores) • Safe Daily Range – 1100 to 3300 mg/day • Average Consumed – 4000 to 6000 mg/day (2-3 tsp salt) • Recommendation – < 2000 mg/day (1 tsp salt) • 1 tsp sodium = 2300 mg of sodium

  11. Sodium – the hidden ingredient Hearty Vegetable Soup vs. Toasted Turkey Club 1060 mg vs. 1070 mg Cranberry Fruit Muffin vs. Strawberry Vanilla Donut 490 mg vs. 220 mg Yogurt and Berries vs. Honey Dip Timbit 50 mg vs. 50 mg • Tim Horton’s is not the only culprit!!! • You also need to watch for: • Canned Foods • Microwave Dinners • Processed Meats

  12. Snack Foods Pretzels - $2 Tortilla Chips - $3 Salsa - $3 Ice Cream - $5 Chocolate Bar - $1 Healthier Snack Foods Apples - $0.50 Almonds - $6/lb. Yogurt - $0.80 Celery - $1.50 Carrots - $1.50 Snacks add up beyond the waist line! TIP: Buy ice cream while you’re out! Wouldn’t you like this much choice?

  13. How To Ward Off Hunger! Glycemic Index • Scale of how much a food raises blood sugar levels relative to a piece of white bread We want to keep our blood sugar constant in order to avoid unhealthy cravings

  14. Snack Ideas • Yogurt • Fruit with peanut butter or 10 almonds • Caffe Misto/Latte with skim or 1% milk • Veggies and dip (use dips made with oil and/or flavoured vinegar) • ONE small cookie and glass of milk • Fruit smoothie

  15. Final TIPS • Shop Often • Go to the market • Use your freezer for FRESH food! • Get to know your grocery store • Buy what is in season • Shop the perimeter

  16. Make your fridge look like this!

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