DC 8 Healthy Eating Presentation Beverly L. Day 2 Period 3

Four Healthy Food Groups Fruits and Vegetables Meat and Alternatives Grain Products Milk and Alternatives

Link to Canada’s food guide: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

Healthy Eating Menu Plan S M T W TH F SA Breakfast Hash brown, sausages, eggs and milkshake Pancakes, milk and yogurt Eggs, toast and orange juice 2 bacon strips, sausages, eggs and fruit shake Waffles with whip cream and strawberries Scrambled eggs with sausages and juice Oatmeal with yogurt and milk Lunch Caesar salad Turkey sandwich with apple juice Ham sandwich with vegetable sticks Grilled chicken wrap with cheese and unsalted crackers Greek Salad Whole grain bread with a tbsp. of Nutella Rice with cut chicken and veggies served with juicebox Snack Crackers and hummus Fruit bowl with vanilla yogurt Garden Salad with balsamic vinegar dressing Vegetables with 1 1/2 tbsp. of ranch Strawberry milkshake Vegetable platter with ranch Mango – pineapple fruit shake Dinner Today is take-out day from a restaurant Homemade pizza with no meat and potato wedges Rice with seasoned chicken breast and mixed veggies Smoked Salmon with asparagus, seasoned with salt and pepper Mashed potatoes with steamed vegetables Pasta with mushrooms and alfredo sauce Homemade Sushi platter

Why is Healthy Eating Important? There are numerous reasons why eating healthy is important for teens. We need energy to function for the day ahead of us. Especially now, teens should be aware of what they eat as it may cause future problems. Eating a big amount of unhealthy food could lead to different cancers, diabetes, etc. Exercising is also very important because it prevents things like obesity. Living a healthy lifestyle and eating right could lead to a great future. Nowadays, people should watch what they eat. They must avoid things like drugs and alcohol if they want to live longer! I must say, be careful what you eat. This is why healthy eating is important.

Food Log Tuesday, May 5, 2015 Breakfast (8 am): Blueberry smoothie(1 cup), bread with nutella (1) 11:25 lunch break: 5 Spring rolls with rice (1 bowl), sweet chilli sauce (approx. 1 tbsp.) and beans (1 bowl) + water (1 cup) Afterschool: 5 Cookies and 2% milk (1 cup), Starbucks Venti Caramel Ribbon Crunch Frappe Dinner: Lugaw (rice, chicken, ginger, boiled egg, fish sauce – 3 servings) Wednesday, May 6, 2015 Breakfast (8 am): Mackerel with rice, blueberry smoothie (1 cup) 11:00: Pez Candy Lemon 11:25 lunch break: Kale chips, 2 empanadas, cookie, watermelon chunks, water (water bottle), fries Afterschool: Pez candy Raspberry Dinner: Chicken with brown rice (1 serving), watermelon slices (3) Thursday, May 7, 2015 Breakfast (8 am): 2 bacon strips, blueberry and vanilla soy milk shake, scrambled eggs, fried rice PE (8:40 am – 10:00 am) : Water (water bottle)

Diet Analysis From the past 3 days I’ve recorded, I think I’ve gotten foods from all the food groups. I don’t think it was too much nor too little, aside from Tuesday’s dinner. I think I may overeat sometimes during dinner which my mother tells me isn’t good. I think I am lacking bread because I tend to refuse eating it. I also think I go over the calorie level because of the proportions of what I eat like the venti Starbucks frappe or 3 servings of Lugaw, etc. I would change it by adding more healthier things such as more veggies.

Definitions Carbohydrate: Sorted into sugars and starches; gives us energy and nutrients. Dietary Fibre: (aka Roughage) Parts of fruits and veggies that help digestion Protein: Builds tissue in the body; important to the body. Fat: Provides nutrients and fuel for the body. Stored in fat cells for when there is need of energy. Calcium: helps growth in humans and animals. Iron: A mineral required to carry oxygen through the body.

Health Reflection My judgement on my diet is both healthy and unhealthy. It’s unhealthy because I tend to eat a lot of sweet things which are full of sugar and sometimes I eat more than I should. I also eat a lot of carbs, due to the fact that I eat a lot of rice and my mom says so. I also lack in exercise. For me being healthy, my mom serves fruit shakes every morning with things like pancakes, eggs, bread and oatmeal. What I would change in my current lifestyle is change the amount of carbs and sugars I eat, go exercise more and watch what I eat. It would prevent getting diabetes, cancer, etc. It will also benefit in my appearance because my thighs are big and I need to work out for them. This is what I reflect on about my current state of health.