Healthy Eating & Physical Activity Nutrition vs Activity, Dieting, Rewards & Risks

Healthy Eating Healthy eating  consuming the types and quantities of food that offer an ideal balance between nutrition and energy to support growth and metabolism This involves  choosing foods that contain more vitamins and minerals (fibre, vitamin A & C, unsaturated fats, etc.) and limiting those containing saturated/trans fats, cholesterol, sugar and sodium Source: LIVESTRONG

Healthy Eating Eating healthy can reduce your risks of diseases like Type 2 Diabetes, Obesity and Cancer and can also provide you with benefits such as: Better overall health Healthy body weight More energy Stronger bones and muscles Relates directly to how well you can perform physical activities!! Source: Canada’s Food Guide

Nutrition Webquest You will be given two days (in class) to work on and complete a “Nutrition Webquest” that outlines your eating habits and the importance of healthy eating Found on under “PPL2OB” tab You will examine “Canada’s Food Guide” as well as input your eating and physical activity information into “EATracker”

Why is healthy eating important? Each year in Canada, more then 2/3 of deaths result from four chronic disease categories: Cardiovascular disease Cancer Type 2 diabetes Respiratory disease Some of the main risk factors that lead to these diseases are unhealthy eating choices and lack of physical activity Source: Public Health Agency of Canada

Healthy Eating & Diabetes There are two risk factors for developing Type 2 diabetes: Being part of a high-risk ethnic group Being overweight If diabetes is left untreated, it can cause things like: Heart, kidney and eye disease Impotence Nerve damage Preventing diabetes can be as simple as following a healthy meal plan, exercising regularly, and maintaining a healthy body weight

Healthy Eating & Diabetes Signs and symptoms Frequent urination Unusual thirst Weight change Extreme fatigue Blurred vision Tingling in hands/feet Frequent infections Slow healing cuts/bruises Treatment Physical Activity, Nutrition, Stress Management (also blood pressure), Medication Source: Canadian Diabetes Association

BMI & WC: Relation to Health Body Mass Index and Waist Circumference are tools to help determine if a person is at risk of developing weight-related health problems They can be over or under estimated if a person is: Highly muscular Lean body build A young adult and has not reached full growth Over 65 years of age Your family history can also lead to the development of health related diseases, but poor eating habits and lack of physical activity have shown a direct correlation to disease development Source: Health Canada

Dieting: Facts & Risks Dieting – restricting oneself to small amounts or special kinds of food to reduce weight Proper dieting can help a person to improve their weight and body image, but if it is done incorrectly, there are several risks to your health: Developing an eating disorder Organ injury Vitamin and mineral deficiency Depression

Energy Drinks Most energy drinks have ingredients like caffeine, sugar, vitamins and herbs to make you feel “more alert” or “give you energy” with very little scientific backing to prove their effectiveness. Caffeine  more than what is safely recommended for young adults (up to 200+mg vs 100mg maximum intake); can cause irritability, nervousness, sleeping problems, dehydration Sugar  adds calories without any nutritional benefits Herbs & Vitamins  no proof that there are benefits; can also interact negatively with other medications

Sports & Energy Drinks Water is the best choice for a drink during most types of exercise Using a sports’ drink during long or intense activities can help the body replenish salts and sugars that are depleted during activity and can help you prolong the activity Energy drinks have high levels of sugar that make it hard for the body to absorb and can lead to upset stomach. The high levels of caffeine can lead to dehydration due to excessive urination Source: EatRight Ontario