YOUR HEALTH YOUR WEIGHT

1. YOUR HEALTHYOUR WEIGHT By Dr. Kamila Forst

2. Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II diabetes • May raise the risk of heart disease and stroke

3. Maintaining a healthy weight plays an important role in the prevention of developing these diseases • Together healthy eating and active living are the best ways to reach and maintain a healthy weight

4. From a health standpoint, there is no one ideal weight for anybody • Instead, there is a range of weight that can be healthy for you • BMI tells you whether you have a high or low risk of developing health problems

5. Take a look at your shape • When it comes to your health, where you carry your weight can be just as important as how much weight you carry. • Apple? – male 102 cm (40 in.), 90 cm ( 35) - female 88 cm (35 in.), 80 cm (32) (within 8 cm/ 3 in.) • Pear?

6. Indicators ofWell-being in Canada • National Picture — In 2008, 37% of Canadian adults were measured as overweight, and 25% as obese. In 2005, 35% were measured as overweight and 24% as obese • Gender — More men were overweight or obese than women in 2011 • Age — In 2011, those aged 45 to 64 had the highest self-reported overweight or obese rate at 60% • Youth — A larger proportion of boys were overweight or obese than girls in 2011 • First Nations — For on-reserve First Nations in 2002-2003, adult women had higher rates of obesity than adult men.

7. Regions — In 2011, the overweight rate was the lowest in Brtitish Columbia (30%). British Columbia also had the lowest obesity rate (14%). Newfoundland and Labrador had the highest overweight rate (40%), and obesity rate (29%) • International Picture —  Recent data for G7 countries (2009 and 2010) showed that the percentage of the population that was overweight or obese was the lowest in France and the highest in the United States. Canada ranked third highest.

13. Healthy eating – The basics • Nutrition for the body is like fuel for a car • Three key principles: • Eat regularly (every 4 – 6 hrs; Avoid skipping meals • Have balanced meals; include carbohydrates (incl. Fibre), Proteins, healthy fats • Manage portions

14. Food groups

15. Carbohydrates • What do they do for you? They give you energy • Where do you find them? • You find them in sugary and starchy foods like potatoes,rice, cereals, pasta, bread and some fruit and vegetables.

16. Proteins • What do they do? They help your body grow and repair itself Where do you find them? You find them in meats, poultry, fish, dairy products, eggs and beans.

17. Fibre What does fibre do for you? It helps you digest your food. Where do you find it?Cereals, fruit, bread and vegetables

18. Fats • What do fats do for us? Fats provide energy, keep the body warm, and protect the vital organs from impacts.

19. Minerals What do they do for you? Iron is good for the blood Calcium is good for your bones Magnesium is good for your nerves Where do you find them? Minerals are in lots of foods but are especially in fresh fruit and vegetables.

20. Vitamins e.g. vitamin A, B, C, D, E What do they do for you? Vitamins are good for keeping your body healthy. They are good for your skin, bones and teeth Where do you find them? Vitamins are mostly found in dairy products (milk, eggs and butter), fresh fruit and vegetables

21. Which two food groups give you energy? • Which food contains lots of carbohydrates? • What are proteins good for? • Where can you find vitamins? • What are iron, calcium and magnesium?

22. Vitamins are good for your ****, *****, and *****. • Proteins help your body **** and ****** itself. • Fibre helps you ****** your food. • Carbohydrates and fats provide you with ****** so that you can do things

24. Sample meal plan • Breakfast: Cold cereal (1/2 cup, 125 mL) Whole grain toast (1 slice, bigger appetites 2) Low-fat milk (1cup, 250 mL) Peanut butter (2 tbsp, 30 mL) or low fat cheese (2 oz, 60 g) Tea or coffee

25. Lunch • 1 sandwich 2 slices of whole grain bread or 6 in. pita meat, chicken or fish (2 oz or 60 g) non-hydrogenated margarine (1 tsp, 5 mL) Carrot sticks Grapes Low-fat plain yogurt (3/4 cup, 175 mL) Tea or coffee Bigger appetites – add soup (1 cup, 250 mL) and an extra oz of lean meat

26. Dinner – smaller appetites • Potato (1 medium) or rice (2/3 cup, 150 mL) • Vegetables • Non-hydrogenated margarine ( 1 tsp, 5 mL) • Lean meat, chicken or fish (2 oz, 60 g) • Cantaloupe (1 cup, 250 mL) • Low-fat milk (1cup, 250 mL) • Tea or coffee

27. Dinner – bigger appetites • 1 Lrg potato or cooked noodles (1 ½ cup, 375 mL) • Vegetables • Green salad with low-fat salad dressing • Lean meat, chicken or fish (4 oz, 120 g) • 1 med pear • Low-fat milk (1 cup, 250 mL) • Tea or coffee

28. Evening snack Smaller appetites: Low-fat cheese (1 oz, 30 g) Whole grain crackers (4) Bigger appetites: Peanut butter (4 tbsp, 60 mL) Whole grain crackers (4) Low-fat milk (1 cup, 250 mL)

29. Using the Nutrition Facts Table % Daily Value – calories and 13 core nutrients • The next time you're shopping for food, use the Nutrition Facts table to help you choose healthier foods • Look at the amount of food (serving size) • Read the % DV 5% DV or less is a Little 15% DV or more is a lot

30. Reading labels • Choose • Less of fat, saturated fat and trans fats, and sodium • More of fibre, Vit A, calcium, and iron

32. http://www4.hrsdc.gc.ca/.3ndic.1t.4r@-eng.jsp?iid=6 (Employment and Social Development Canada) • http://www.cdc.gov/nchs/data/hestat/overweight/overweight_adult_03.htm (Centers for Disease Control and Prevention) • http://www.hsph.harvard.edu/nutritionsource/recipes-2/