Did you know???

2. Did you know??? • 70% of females and 35% of males are dieting at any given time. • Most children live in a home where at least one parent is dieting. • Canadian children in grades 3 & 4 (8 & 9 years old) say they’d rather lose a parent, get cancer or live through nuclear war than be fat. • 37% of Canadian females age 11, 42% of Canadian females age 13 and 48% of Canadian females age 15 say they need to lose weight. • In a study in two Canadian high schools, 50% of girls with healthy weights were dieting because they saw themselves as “overweight”.

3. Did you know??? • 81% of 10-year olds restrict their eating (diet). At least 46% of 9 year old girls restrict their eating. • 52% of girls begin dieting before age 14. • 71% of adolescent girls want to be thinner despite only a small proportion being over a healthy weight. • Health Canada found that almost one in every two grade 10 girls and almost one in every five grade 10 boys either were on a diet or wanted to lose weight. • 95% of all dieters regain their lost weight within one to five years.

4. Eating Disorders When poor body image because destructive & dangerous!

5. You lose more than just weight! What an eating disorder truly does to you… • Meet Jennifer… • At 16, Jennifer was a vibrant, beautiful teenager, a great student and gifted athlete, with hopes of someday traveling around the world. Nine years later, she weighs a frail 90 pounds and battles every day with anorexia and bulimia. Jennifer's parents, Sue and Allan, and her little sister, Abby, all say they don't recognize Jennifer anymore, and that her eating disorder is destroying their entire family. • Take a look…

6. What is ‘Disordered Eating’? Disordered eating includes… • a wide range of abnormal eating; • behaviours seen in eating disorders; • irregular, chaotic eating patterns • Often physical hunger and satiety (fullness) are ignored. • Negative effects on overall health – affected emotionally, socially & physically. Disordered eating may… • cause the individual to feel tired and depressed; • decrease mental functioning and concentration; • lead to malnutrition with risk to bone health, physical growth and brain development.

7. Continuum of Disordered Eating Onset of eating disorders Preoccupation with food/weight Healthy body/self image Extreme medical risk Medical complications begin Feeling bad about yourself Fad dieting, fasting, bingeingor over exercising

8. Anorexia Nervosa • Anorexia nervosa is an obsession a person has with controlling their eating. • The reason for their obsession is the belief that by controlling their bodies they can control their lives. • Usually achieved through starvation. • See themselves as fat and have a fear of gaining weight.

9. Anorexia Nervosa – Health Consequences • With the body being denied essential nutrients, it is forced to slow down in order to conserve energy, • The results = serious medical consequences. • Consequences include: • abnormally slow heart rate & low blood pressure, heightening the risk of heart failure • reduction in bone density, potentially leading to the development of osteoporosis • muscle loss and weakness • possible kidney failure from severe dehydration • fainting, fatigue & overall weakness • hair loss

10. Bulimia Nervosa • Bulimia nervosa is characterized by cycles of bingeing and purging. THE DESTRUCTIVE CYCLE: • Cycle begins with the person rapidly eating large amounts of food in a single sitting. • The eating feels automatic & helpless. • The person then feels guilt about eating and as a result, the person tries to rid the body of the food that was consumed. • They attempt to purge by either vomiting, using laxatives, diuretics, by exercising excessively, by skipping meals or by dieting.

11. Bulimia Nervosa – Health Consequences • Binge-and-purge cycles affect the entire digestive system and can lead to chemical imbalances in the body that affect the heart and other major organs. • Consequences include: • possible irregular heartbeats and heart failure (which ultimately could be fatal) • potential gastric rupture (i.e. bursting of the stomach) • inflammation and possible rupture of the esophagus (the tube connecting your throat to your stomach) • tooth decay and staining from stomach acids • chronic irregular bowel movements and constipation • peptic ulcers (sores on the lining of the stomach) and pancreatitis (inflammation of the pancreas, resulting in digestive enzymes attacking and damaging the issue in the organ)

12. Anorexia Athletica (aka Compulsive Exercising) • Anorexia athletica is a condition where people over-exercise because they believe this will control their bodies and give them a sense of power, control & self-respect. • It can have serious health consequences. Some examples include: • bone and cartilage damage - potentially leading to the development of osteoporosis • joint, tendon & ligament damage • potential fatal heart irregularities • Possible kidney problems

13. Binge Eating Disorder (BED) • Individuals with binge eating disorders eat excessive amounts of food at one time. • Two reasons: • They are very hungry because they have been dieting or restricting their eating in some way. • The binge is a response to the hunger. • They over-eat to comfort themselves to avoid uncomfortable situations or to numb their feelings. • The binge is an attempt to soothe themselves emotionally. • People who binge-eat are often ashamed and embarrassed. • Tend to be genetically heavier and larger than the “average” person. • The do NOT generally try to compensate for their over-eating by vomiting, fasting, or over-exercising.

14. Healthy Eating

15. What does healthy eating look like? Balanced Grain products Milk & Alternatives Fruits & Vegetables Meat & Alternatives

16. What is healthy eating? • Healthy eating means eating a variety of foods from the four food groups to feel good and maintain your health. HOW TO EAT HEALTHY • Eat the right types of food by following Canada’s Food Guide and eating a variety of foods from each of the four food groups (milk & alternatives, fruits & vegetables, meat & alternatives, grain products) • Eat the recommended amount of food for your age, sex & activity level. • 14-18 year old females: 7 servings of fruits & vegetables, 6 servings of grain products, 3-4 servings of milk & alternatives, and 2 servings of meat & alternatives • NOTE: If you burn 300 calories in a workout, you need MORE than 300 additional calories. • Read food labels to compare and choose healthier foods when shopping. • Limit foods and drinks that are high in calories, bad fats, sugar & sodium.

17. What types of foods should you be eating? • Everyday foods: • A variety of nutrient dense foods found in each food group as well as in the ‘other’ category. • Contain at least the minimum amount of servings from each good group. • EXAMPLES: whole wheat grain cereals, pasta, rice, vegetables, fruits, lower fat milk products, leaner meats, beans & water. • Sometimes foods: • Food from the food groups and ‘other’ category that are high in energy and not very nutrient dense. • EXAMPLES: cookies, cake, potato chips, cream cheese, fruit drinks & soft drinks

18. Why we don’t eat healthy? • 5 of the top reasons why people typically do not eat healthy are the following: • Availability • Cost • Confusion • Time constraints • Taste concerns

19. What are some benefits to eating healthy? • Vitamins, minerals and nutrients keep the body and mind strong and healthy, leading to better overall health. • One of the best ways to prevent & control many health problems (e.g. heart disease, high blood pressure, type 2 diabetes, etc.) • Provides the mind and body with energy. • Stronger muscles and bones. • Improves brain function. • Helps to maintain a healthy weight. • Provides a general, overall feeling of well-being. • Helps to keep your immune system strong, aiding in the production and maintenance of germ fighting cells.

20. Developing good eating habits • Eat 5 to 6 balanced meals a day (smaller portions, more often). • Control portions (i.e. one serving of meat is the size of a deck of cards). • Eat breakfast every day – your body needs it! • Manage your metabolism – keep your energy up. • Be mindful when eating – be aware of when you are full. • Use bowls/dishes for snacks. • Drink lots of water (8-10 cups every day) • Never cut carbs – carbs are “brain food”

21. Canada’s Food Guide

22. Canada’s Food Guide • Canada’s Food Guide is an eating plan to help children, teens and adults make healthy food choices and live a healthy lifestyle. • Following Canada’s Food Guide helps us to… • be able to get the nutrients our body needs on a day to day basis • reduce our risk of obesity & chronic diseases such as type 2 diabetes, heart disease, certain types of cancer and osteoporosis. • The rainbow design creates a visual image of what we should be eating (based on the CFG’s recommendations). • The different sizes of arcs represent the recommended proportion of each of the four food groups. • The “Fruit & Vegetables” category has the most prominent arc because we need the most number of servings of these each day. • The “Meat & Meat Alternatives” category has the smallest arc because we need the fewest number of servings of these each day.

23. What information does CFG give us? • Recommended number of food guide servings per day for the 4 food groups (broken up by age and gender). • RECALL: 14-18 year old females: 7 servings of fruits & vegetables, 6 servings of grain products, 3-4 servings of milk & alternatives, and 2 servings of meat & alternatives • Advice for determining serving sizes • Advice on making your food guide serving count • Advice for different ages and stages of life • Benefits of eating healthy and being active • How to read a nutrition label

24. Let’s explore… Canada’s Food Guide Scavenger Hunt