Personal Eating Habits

Eating patterns Eating patterns are food customs and habits, including when, what, and how much people eat Eating patterns are food customs and habits, including when, what, and how much people eat Any eating pattern is acceptable as long as the food choices follow nutritional practices Any eating pattern is acceptable as long as the food choices follow nutritional practices

The Effects of Food Habits Food habits affect us physically, emotionally, and psychologically Food habits affect us physically, emotionally, and psychologically Nutrients from food are the fuel that helps you enjoy the day’s activities Nutrients from food are the fuel that helps you enjoy the day’s activities The eating pattern that is best for you helps you feel good physically, emotionally, and psychologically. The eating pattern that is best for you helps you feel good physically, emotionally, and psychologically. What you eat today will affect your health tomorrow What you eat today will affect your health tomorrow

Good food habits enable you to: Get the nutrients you need for your brain and muscles to work Get the nutrients you need for your brain and muscles to work Feel alert Feel alert Concentrate and learn Concentrate and learn Have energy Have energy Fight off diseases more effectively Fight off diseases more effectively Sleep better Sleep better Grow and develop Grow and develop Maintain a healthy body weight Maintain a healthy body weight Create strong bones and teeth Create strong bones and teeth

Traditional Meals Breakfast – the most important meal of the day, gives you energy to get your motor running, for a balanced breakfast, include foods from at least 3 food groups Breakfast – the most important meal of the day, gives you energy to get your motor running, for a balanced breakfast, include foods from at least 3 food groups Midday meal – gives you energy and nutrients to carry you through the rest of the day’s activities Midday meal – gives you energy and nutrients to carry you through the rest of the day’s activities Dinner- usually the largest meal of the day, can be eaten at midday or evening, supper is a lighter meal eaten in the evening, includes a main dish, grain product, vegetable, beverage and dessert Dinner- usually the largest meal of the day, can be eaten at midday or evening, supper is a lighter meal eaten in the evening, includes a main dish, grain product, vegetable, beverage and dessert

Snacking vs. Grazing Snacking is a light meal taken between regular meals Grazing is an eating pattern where five or more smaller meals are eaten throughout the day instead of three large ones Snacks should be nutritious and small, not high in calories, sugar and fat. Grazing can lead to overeating if amount is not supervised

How much is one serving? “The Rule of Hand” A thumb is…15 mL or 15 g (1 tbsp) A thumb is…15 mL or 15 g (1 tbsp) A thumb-tip is…5 mL (1 tsp) A thumb-tip is…5 mL (1 tsp) A palm is …1 serving of meat, fish, or poultry or g A palm is …1 serving of meat, fish, or poultry or g A fist is… 1 cup or 250 mL A fist is… 1 cup or 250 mL The size of a deck of cards is the same as 50 g of cooked meat, fish, poultry or other seafood The size of a deck of cards is the same as 50 g of cooked meat, fish, poultry or other seafood A large egg is the same as 30 mL (2 tbsp) of peanut butter A large egg is the same as 30 mL (2 tbsp) of peanut butter A computer mouse is the same as a small baked potato A computer mouse is the same as a small baked potato A 4 inch CD is the same as a pancake or waffle A 4 inch CD is the same as a pancake or waffle A baseball is the same as 1 medium apple or orange A baseball is the same as 1 medium apple or orange Six dice are the same as 50 g of cheese Six dice are the same as 50 g of cheese