Originally created in 1942 to advise Canadian families on proper nutrition while war-time rations were low. Purpose is to help guide food choices and promote nutritional health to Canadians

MY FOOD GUIDE: Let’s take a look at what YOU might need in a food guide.

 Metabolic rate (MR) ◦ Measures energy that needs to be consumed in order to sustain essential bodily functions ◦ Affected by age, sex, weight, lean muscle mass, and general level of physical fitness ◦ Two measures are distinguished:  Basal metabolic rate (BMR)  Measures MR under rigorous conditions  Resting metabolic rate (RMR)  Measures MR under less rigorous conditions  Most common measurement in practice

 Harris-Benedict Equation ◦ Used to calculate your RMR ◦ Separate calculations for males and females Males: RMR = (5  H) + (13.7  W) – (6.8  A)* Females: RMR = (1.9  H) = (9.5  W) – (4.7  A)* *H = height in centimetres W = weight in kilograms A = age in years

Body Mass Index (BMI):  Used to assess extent to which a person is balancing the energy equation  Ratio of a person’s weight in kilograms to the square of his/her height in metres  Correlates with increased risks of disease  Does not distinguish between fat and excess muscle

 Obesity is considered a “chronic” condition  Contributing factors include: ◦ Activity levels ◦ Diet ◦ Genetic factors ◦ Rates of metabolism ◦ Environmental, social, and psychological factors  National Institute on Nutrition (Canada) reports there is an 80% chance that a child will become obese if both parents are also obese

 Being underweight (officially designated as a BMI of less than 18.5) is a major health concern  One prominent factor associated with being underweight includes a relentless urge for an impossibly lean physique  Signs suggestive of an eating disorder include:  Preoccupation with food and weight  Eating alone  Continuous drinking of diet soda and water  Trips to the bathroom during or immediately following meals  Use of laxatives  Compulsive/excessive exercise  Increasing criticism of one’s body  Expressed concerns about being fat

Food Group Athlete 1 (divers, synchronized swimmers, and gymnasts) Athlete 2 (most athletes) Athlete 3 (endurance athlete) Grain Products Minimum 5 servings8 servings or more10–12 servings or more Vegetables and Fruit Minimum 5 servings8 servings or more8–10 servings or more Meat and Alternatives Minimum 2 servings2 servings2–4 servings Milk and Alternatives Minimum 2 servings (teens 3–4 servings) 2 servings (teens 3–4 servings) 2–6 servings (teens 3–6 servings) Extra FoodsMinimize extra choicesChoose in moderation Choose to meet energy needs Source: Sport Nutrition for the Athletes of Canada

 Water is essential for temperature regulation ◦ Aids in digestion and in all metabolic activity ◦ Makes up 50–60% of overall body weight; 90% of blood plasma by weight  Dehydration is a loss of water (and loss of electrolytes) that affects human performance ◦ Water best replacement for activities less than 90 minute in duration ◦ Replacements (sport drinks) are needed when activities last longer than 90 minutes

 Before exercise: ◦ Drink 2–3 cups of water 2–3 hours before exercise ◦ Drink 1 cup of water 10–20 minutes before exercise  During exercise: ◦ Drink 1/2 cup of cool fluid after each 10 minutes of exercise ◦ Drink a sports beverage (6–8% concentration of carbohydrate) during activity longer than 50 minutes  After exercise: ◦ Regained fluid loss within 2 hours ◦ Drink fluids containing carbohydrates to rebuild glycogen store and electrolytes