Partnership to Assist with Cessation of Tobacco NEW ME – SMOKE FREE! PACT Partnership to Assist with Cessation of Tobacco

Outline Session #6 Welcome and introductions Group expectations and behaviour Salt/sugar Balanced nutrition Serving sizes Weekly challenge PACT - MHG

Group Expectations Review… Review flipchart or insert slide from week 1 for review Ask for a volunteer to read out loud PACT - MHG

Discussion Do you like salty food? What foods might have high salt? PACT - MHG

Why is lower salt important? Reduce blood pressure ↓ diabetes complications ↓ kidney damage ↓ heart attack, stroke ↓vision loss ↓reduce circulation problems PACT - MHG

How much daily salt is ok? ½ tsp (~1150 mg) 2/3 tsp (~1500 mg) 1 tsp (~2300 mg) 2 tsp (~4600mg) PACT - MHG

How much daily salt is ok ? Average daily use in Canada* 1.5 tsp (~3500mg) Recommended daily use* 2/3 tsp (~1500 mg) If < 51 years of age, consume less if older http://www.hypertension.ca/images/2012_SodiumKeyMessages_EN_HCP1012.pdf PACT - MHG

How to reduce salt? Read labels Limit processed foods 200-300 mg/serving Limit processed foods Limit salty snacks Reduce serving sizes Cook with herbs instead of salt Reduce daily amount gradually Adjust to new tastes PACT - MHG

Discussion Do you like sweet food/beverages? What foods might have high sugar? PACT - MHG

Why is lower sugar important? Lower the risk of obesity diabetes heart disease cavities PACT - MHG

How much daily sugar is ok? 1 tsp (~ 4.2 gm/15 calories) 2 tsp (~ 8.4 gm/30 calories) 3tsp (~12.6 gms/45 calories 4tsp (~ 16.8 gms/60 calories) PACT - MHG

How to reduce sugar? Save dessert for special occasions Reduce serving sizes Drink water Choose sugar free beverage PACT - MHG

Wiggle Break!! PACT - MHG

What costs more? Big Mac or Oranges? Big Mac $4.40 Oranges $3.99 PACT - MHG

What costs more? Skittles or Cucumber? Skittles $2.99 Cucumber $1.99 PACT - MHG

What costs more? Chips & pop or O/R/Y Peppers? Peppers (bag of 3) $4.99 Chips & pop $4.78 Does 20 cents really make a difference? PACT - MHG

Canada’s Food Guide Vegetables and Fruit – 8-10 servings/day ½ cup raw or cooked vegetables 1 cup salad greens 1 piece fruit ½ cup fresh fruit ¼ cup dried fruit ½ cup juice In each case, on this and following slides, examples are equal to one serving PACT - MHG

Canada’s Food Guide Grains – 7-8 servings/day 1 slice bread ½ bagel ½ cup cereal, pasta, or rice PACT - MHG

Canada’s Food Guide Milk/alternatives – 6-7 servings/day 1 cup milk 3/4 cup yogurt (unsweetened) 50 gm cheese PACT - MHG

Canada’s Food Guide Meat/alternatives – 2-3 servings/day 75 gm cooked poultry, fish, lean meat ¼ cup nuts 3/4 cup cooked beans 120 gm tofu 2 eggs 2 tbsp nut butter PACT - MHG

Canada’s Food Guide Oils/fats 2 -3 tbsp unsaturated fat cooking oil, margarine, salad dressing, mayonnaise PACT - MHG

Serving sizes… 1 cup cupped hand, baseball ½ cup bulb part of light bulb 2 tbsp whole walnut shell 1 tbsp ½ walnut shell 1 ounce thumb, 2 dominos Meat palm, deck of cards PACT - MHG

More on serving sizes… Serve your plate ¼ - protein ¼ - carbohydrate (starch/fruit) ½ - vegetables tip of thumb – fat Use a smaller (regular size!) plate Large/extra-large plates have become the “norm” PACT - MHG

Discussion Is nutritious food affordable? YES!! Instead of fast/junk food PACT - MHG

Remember the 4 Ds Drink plenty of water Delay for 5-7 minutes Do something else Deep breathing PACT - MHG

Challenge for the week: Reduce tobacco use Be aware of healthy food choices healthy serving sizes Walk for 30 minutes every day PACT - MHG

Partnership to Assist with Cessation of Tobacco NEW ME – SMOKE FREE! PACT Partnership to Assist with Cessation of Tobacco