Nutrition Month 2017: Take the Fight out of Food! Note to Facilitators: The notes provided in this presentation are suggestions. Choose what works best for you and your audience. Use Dietitians of Canada’s Nutrition Month member resources, available at www.NutritionMonth2017.ca, to enhance your presentation further:   Resource Manual: for background information Fact sheets: for distribution Ad and Tweets: to promote your presentation Blog Posts: for ongoing education Feature Recipes: for inspiration Pledge: for motivation (this will go live February 22, 2017 at www.NutritionMonth2017.ca along with the ability to sign up for a weeky e-news) Spot the problem. Get the facts. Seek support.

Take the Fight out of Food! Eating should be joyful, not a source of frustration and confusion Dietitians of Canada’s Nutrition Month campaign will help Canadians ‘Take the Fight out of Food’ by guiding them through a three-step approach to improve their relationship with food, no matter what the struggle. “Take the Fight Out of Food” at www.NutritionMonth2017.ca and sign up for the e-Newsletter.

Spot the problem. Get the facts. Seek support. 3 Step Approach: Spot the problem. Get the facts. Seek support.

Spot the problem. Define what’s causing your fight with food first.

Get the facts. Consult qualified health professionals. Use facts from credible sources to decide what needs to be done to solve the problem.

Seek support. Put the plan into action with support from a dietitian, family and friends.

Example #1: Nutrition Information Spot the problem: “There is so much nutrition information online! Sometimes I don’t know what to believe.” Get the facts: Learn how to evaluate websites to see if the facts are accurate. Don't accept nutrition information online without checking who wrote it and if it’s based on science. Seek support: Don’t trust everyone with an opinion about nutrition. Consult a dietitian.

Example #2: Digestive woes Spot the problem: “Everything I eat seems to give me discomfort – my friend says to stop eating wheat and gluten. Will that help me?” Get the facts: These symptoms can be a sign of many different conditions. Don’t self-diagnose. Seek support: See a doctor about the symptoms and consult with a dietitian about nutrition. Always work with a dietitian before eliminating foods, since they can help you plan a balanced diet and ensure you meet nutrient needs Explain that gas, bloating and burping are common and normal and may be caused by: Swallowed air Certain food or drinks Medicines Supplements They may also be the sign of a condition, such as lactose intolerance, irritable bowel syndrome or celiac disease – but you can’t guess which it may be! Self-diagnosing, without the care and support of a dietitian, can lead to unnecessary food and nutrient restriction. Explain that no one should miss out on nutritious foods if they don't have to!  Cutting out gluten isn’t the answer if you suspect celiac disease. If you take gluten out of the diet, you could get a “false negative” result. Resource: fact sheet - Digestive Woes: Eek! What’s causing all this gas? at www.NutritionMonth2017.ca Helpful info: DC handout: Got gas? http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Healthy-Eating/got-gas.aspx Canadian Celiac Association: www.celiac.ca

Example #3: Picky eating Spot the problem: “I’m frustrated trying to make family meals that everyone will enjoy.” Get the facts: Children’s appetites can be erratic and that’s okay! It doesn’t always mean they are picky – it is normal. It can take 8-15 tastes or more before a child will like a new food. Seek support: Commiserate with other parents, and talk to a dietitian for answers. Check your grocery store to see if they have RDs on site you can meet with. Explain the division of responsibility: Parents and children have different jobs at mealtime. Parents decide which nourishing foods are served, when dinnertime is, and where they will eat. Children decide what and how much to eat from what is offered.   Quick facts:   Up to 35 per cent of kids are described by their parents as picky eaters. Children take their nutrition cues from their parents, so she can set a good example by preparing and eating nourishing choices. Getting kids involved with grocery shopping, prepping and cooking food can help them become more interested in trying new foods. Kids may seem picky or may eat a small amount because they are simply not hungry at meal times. It’s best to offer three meals and two or three snacks at regular times each day and to make sure kids aren’t grazing and/or drinking juice throughout the day. This will help the kids come to the table hungry since even a little milk, juice or few crackers can spoil a child’s appetite. Resource: fact sheet - Picky Eating: Grr! Why is family mealtime such mayhem? at www.NutritionMonth2017.ca Helpful info DC handout: Tips on feeding your picky toddler or preschooler: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Toddlers/Tips-on-Feedy-Picky-Toddler.aspx Ellyn Satter (Division of Responsibility): http://www.ellynsatterinstitute.org/

Example #4: Eating and stress Spot the problem: “When I’m stressed at work or frustrated at home, I turn to food for comfort. I want to learn better eating habits.” Get the facts: Craving food when you feel stressed instead of hungry is called emotional eating. It can be helped with mindful eating, which includes learning to eat when hungry and stop when full. Seek support: Fact sheet - Eating and Stress: Help! I eat when I’m stressed! at www.NutritionMonth2017.ca Explain the signs of emotional eating: Eating too much without realizing it Craving foods that are high in calories, fat and sugar Feeling even more stress and anxiety after eating too much Mindful eating involves paying attention to eating, using all senses: really seeing, tasting, hearing, smelling and feeling food. So instead of eating a whole bag of chips when stressed, you learn to be more mindful of your choices – perhaps eat a smaller portion or choose a more nutritious snack. With training, you can manage stress-related eating and pay more attention in the present moment when you are making food choices. Resource: Helpful info: PEN Pathway: Counselling strategies: Mindful Eating The Centre for Mindful Eating: http://www.thecenterformindfuleating.org/Resources/Documents/TCME_2014_introbrochure.pdf

Example #5: Managing a condition, e.g. diabetes Spot the problem: “I have diabetes, and I’m overwhelmed by everyday food decisions at home or when eating out.” Get the facts: Planning meals doesn’t need to be complicated. Start with the plate model. Seek support: Find a dietitian for advice: www.dietitian.ca/find. The Canadian Diabetes Association website and call centre (1-800-BANTING) are also helpful. Explain that management of diabetes includes: Eating well Being physically active Monitoring blood sugar levels Taking medications as prescribed Managing stress Keeping blood sugar levels in the target range set with his health care team.   It does not mean giving up foods you love! Demonstrate the plate method with a plate and food models and ask your audience to participate. Resource: fact sheet - Managing a Condition (eg. diabetes): Sigh! How can I manage my diabetes? at www.NutritionMonth2017.ca Helpful info: Just the Basics from the Canadian Diabetes Association: http://guidelines.diabetes.ca/cdacpg/media/documents/patient-resources/just-the-basics-healthy-eating.pdf

Resources Nutrition Month resources at www.NutritionMonth2017.ca Nutrition Month pledge and e-Newsletter 5 fact sheets 12 feature recipes Find a dietitian www.dietitian.ca/find Cookspiration app https://www.cookspiration.com/

Official Sponsors for Nutrition Month 2017