Session 5

1. Session 5

2. What we will talk about in this session… • What I need to eat to stay or become healthy. • Making a plan to help address my food cravings. • Ways to be more physically active to stay or become healthy.

3. Discussion • Who hasn’t used tobacco for 1 week? Today? • What helped? • What good things have you noticed? • How have you rewarded yourself?

4. Homework Review • Rewarded yourself every day? • Developed your stress management plan? • Identified stressors? • Lowered your stress levels? • Reviewed and updated “My Quit Plan”?

5. Quitting and Food • What have your experiences been with eating since you have started to cut down on tobacco?

6. Quitting Tobacco Use • Some people may experience weight gain when they quit using tobacco. • Average weight gain is around 5 to 6 pounds and is often temporary. • Health is more than just the number on a scale. Focus on the positive changes you are making! 57

7. If you are concerned about changes to your health… • Consult your doctor or another health care professional for a more complete assessment of your health risk. • If you are looking for resources to manage your health there are many options available.

9. Topics • Canada Food Guide Plate • Mindful Eating Habits • Cooking • Food Labels • Fiber, Sodium, and Fat • Physical Activity 59

10. Canada’s Food Guide plate

11. Set Goals for Healthier Eating • Canada’s Food Guide can help you set goals to improve your eating habits. • Set “SMART” goals: Specific, Measurable, Achievable, Rewarding, Time Frame. • Example: I will eat at least one vegetable or fruit at each meal and snack.

12. Mindful Eating Habits • Being mindful of your eating habits means being aware of: • how you eat • why you eat • what you eat • when you eat • where you eat • how much you eat

13. Making choices while eating out Which meal is the healthier option? Large burger with fries & pop Smaller burger with water & side salad 1090 calories 44 g fat 1210 mg sodium 64 g sugar 520 calories 26 g fat 1210 mg sodium 17 g sugar

14. Portion Distortion Large (563 mL) Extra Large (678 mL) Medium (425 mL) Small (286 mL) How much difference is there? 140 calories 16 g sugar 8 g fat 212 calories 22 g sugar 12 g fat 318 calories 36 g sugar 16 g fat 264 calories 30 g sugar 14 g fat

15. Choose Healthy Drinks • Make water your drink of choice. • Limit drinks with added sugar. • Black tea and coffee count! 65

16. Tips to help you eat healthier portions • Eat breakfast within two hours of waking. • Use smaller bowls, plates and glasses. • Wait 20 minutes after eating before taking a second helping. • Turn off technology (phones, tv) when eating.

17. Food Cravings How can I cope with food cravings? Eat a snack or meal every 3 to 4 hours. This gives your body energy and helps you think and feel better. Drinking water may reduce your feeling of hunger. Prepare healthy ‘grab and go’ snacks in advance. crunchy vegetable sticks fresh fruit, such as apples air-popped popcorn yogurt Pretzels lower fat cheese (20% MF) low-fat crackers sparkling water

18. Cooking • Use these ideas to help make cooking part of your routine: • Plan your meals before you go shopping • Cook once and eat twice • Use time-saving tools • Keep healthy options on hand

19. Tobacco and Flavour • Foods that enhance the taste of tobacco • Alcohol • Caffeinated drinks • Meats • Dairy • Foods that worsen the taste of tobacco • Fruit • Vegetables • Non-caffeinated drinks

20. Food Labels • Food labels provide information you can use to make informed choices at the grocery store and at home. • Food labels can help you: • Compare and choose products more easily. • Know what ingredients a food product contains. • Choose products with a little or a lot of the nutrients that interest you.

21. Labels Found on Packaging • Ingredient list • Nutrition claims • Health claims • Nutrition facts INGREDIENTS:Whole wheat, wheat bran, sugar/glucose-fructose, salt, malt (corn flour, malted barley), vitamins (thiamine hydrochloride, pyridoxine hydrochloride, folic acid, d-calcium pantothenate), minerals (iron, zinc oxide). “A healthy diet…” “Good source of fibre”

22. Step 1: Serving Size What to look for? The serving size listedis the amount on which the nutrition information isbased.

23. Step 2: Calorie Amount What to look for? Calories per serving

24. Step 3: Nutrient Amount What to look for? Nutrients and amount of each: • Fat • Sodium • Carbohydrate • Fibre • Protein • Vitamin A & C • Calcium & Iron

25. Step 4: % Daily Value (DV) What would we want less of? What would we want more of? Saturated & trans fat, and sodium Fibre, vitamins and minerals

27. Fibre Facts • Fibre is the part of plant foods that our bodies can’t fully digest and absorb. Fibre can: • Protect against heart disease and cancer. • Help control levels of sugar and fat in your blood. • Help you feel full: this may help to control weight. • Prevent constipation.

28. Ways to Boost Fibre Intake • Increase fruit and vegetable intake. • Increase intake of whole grains. • Add bran or flax seed to your cereal in the morning. • Add barley, beans, or lentils to soups and casseroles.

29. Eat Less Unhealthy Fat Trans fat • Hard margarine, shortening • Hydrogenated oils • Baked goods • Processed food, fast food Choose less often Saturated fat • animal foods (beef, pork, lamb, poultry skin, bacon, sausage) • butter, lard, gravy • cream, cheese, whole milk • coconut and palm oil

30. Healthy Fat Choose more often • Vegetable oils • olive, canola, sunflower, walnut, flaxseed • Olives, avocados • Fatty fish (omega-3 oil) • Nuts and seeds • Non-hydrogenated margarine

31. Sodium • Our bodies need some sodium to function. • Most of us eat: 3400 mg/day Acceptable: 1500 mg/day Maximum: 2300 mg/day (1 teaspoon)

32. Reducing Sodium • Rinse canned foods. • Use half or less of the seasoning in packaged foods. • Try lower sodium condiments. • Try a salt free seasonings.

33. Homework • Do not use tobacco. • Use the strategies to reduce food cravings. • Choose healthy foods. • Increase physical activity. • Review and Update “My Quit Plan.”