1. Healthy Living & Food Planning Turner Syndrome Society of Canada 35 th Annual Conference May 8, 2016 Tammy Cooper, RD, CDE

2. Objectives Review Canada’s Food Guide recommendations for Healthy Eating Compare how our current intake meets standards and how to adapt to guidelines Understand how snacks can fit into a healthy meal plan

3. Canada’s Food Guide Servings Grains & starches 6 - 8 Fruits & Vegetables 7 – 10 Vegetables - at least 2 servings Milk & Alternatives 2 -3 Meat & Alternatives 2-3 Fats & oils (30 – 45 ml or 2 – 3 Tbsp) www.hc-sc.gc.ca

4. Nutrition Guidelines

5. Nutrition Guidelines (cont’d) Consume in Moderation : Caffeine: Coffee (or cola) 3-4 cups per day 1 cup = 250 ml portion contains 300 mg caffeine This is not part of your fluid intake because caffeine is a diuretic and causes fluid loss (urination) Alcohol: 2 drinks/day maximum – men 1 drink/day maximum - women

6. Rule of thumb for energy balance Eat within one hour of waking Have at least 3 of the 4 food groups at a meal Have 2 of the food groups for a snack No longer than 5 hours between eating Enjoy physical activity daily

7. What did your Breakfast look like this morning?

8. BG response to Foods

9. What did your Breakfast look like this morning? or

10. Timeline of An Average Day BreakfastLunch Supper Snack

11. Snack Foods Read labels - choose snacks wisely Identify how much carbohydrate and fibre there is in a serving Choose lower fat and lower sodium snacks most often What is a serving? www.eatrightontario.org

12. Suggested limits for Purchased snack foods No more than 250 calories 10 g fat or less 200 mg sodium or less 15 g sugar per serving * Healthy Foods in Hospitals Retail Outlets (Champlain LIHN)

13. Nutrition Facts Nutrition Facts – Rice Crackers Serving size = 17 crackers Amount % Daily Value* Calories 120 Calories from fat 13 Total fat 1.5 g 2% Saturated fat 0.2 g 1% Cholesterol 0 mg 0% Sodium 70 mg 3% Carbohydrates 25 g 8% Dietary fiber 1 g 4% Sugars 0g Protein 3 g Vitamin A = 0%, Vitamin C = 0% Calcium = 0% Iron= 0% Nutrition Facts –Potato Chips Serving size = 19 chips (50 g) Amount % Daily Value* Calories 280 Total fat 18 g 28% Saturated fat 2 g 10% Cholesterol 0 mg 0% Sodium 250 mg 10% Carbohydrates 27 g 9% Dietary fiber 1 g 4% Sugars 0 g Protein 3 g Vitamin A = 0%, Vitamin C = 0% Calcium = 0% Iron= 0%

14. Final Words Plan and succeed Good food tastes great Questions? Thank you!

15. Helpful Websites www.eatrightontario.ca or call 1-877-510-5102 to speak to a Registered Dietitian www.eatrightontario.ca www.dietitians.ca INFOS + RECIPES: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Snacks/Healthy-Snacks-for-Adults.aspx http://www.eatrightontario.ca/en/Articles/Cooking/Food-Preparation/Quick-and-Easy-Snack- Ideas.aspx http://www.eatrightontario.ca/en/Articles/Cooking/Food-Preparation/Quick-and-Easy-Snack- Ideas.aspx https://www.eatrightontario.ca/en/Articles/Weight-Management/Healthy-snack-ideas-for- adults.aspx https://www.eatrightontario.ca/en/Articles/Weight-Management/Healthy-snack-ideas-for- adults.aspx http://www.todaysdietitian.com/newarchives/060415p22.shtml http://www.todaysdietitian.com/newarchives/100614p54.shtml RECIPES ONLY : http://www.troisfoisparjour.com/en/recettes (use the following filters : HEALTHY, SNACKS) http://www.troisfoisparjour.com/en/recettes http://www.eatrightontario.ca/en/Recipes/