1. Healthy Eating

2. Learning Goals
C2.1 – Explain how your knowledge of physical and emotional factors influence your eating habits can be applied to making healthy eating choices
C2.2 – Assess the nutritional implications of a variety of dietary choices, including those reflecting current dietary trends, and explain how you can make personal choices that will provide the nutritional requirements for a healthy, active life
C3.1 – Demonstrate an understanding of how you can have an impact on food and beverage choices at school and in the community

3. What Is Healthy Eating?
Healthy eating provides children with the energy and nutrients they need for:
 Healthy growth and development
 Academic performance
 Participation in regular physical activity

4. What are the benefits of healthy eating and active living?
Helps you learn
Promotes healthy weight
Sports performance
Keeps you healthy
Prevents diseases
Dental health
Sleep better
Increase self-esteem & self-confidence
Decrease depression & anxiety

5. Balanced Diet
Eating the right balance of a wide range of foods provides most people with the energy and nutrients that they need to stay healthy. A balanced diet, together with regular physical activity, can help people to maintain a healthy weight and may reduce their chance of developing diet related illness, such as obesity

6. Four Food Groups Fruit and Vegetables Grain
The Four Food Groups’ Key Messages
Vegetables and Fruit:
Eat at least one dark green and one orange vegetable each day
Examples of dark green vegetables include: broccoli, spinach, romaine lettuce, green beans, brussel sprouts and bok choy.
Examples of orange vegetables include: carrots, squash and sweet potatoes.
Some orange-coloured fruit such as apricots, cantaloupe, mango and papaya are also important sources. You can eat them in place of an orange vegetable.
Grain
2) Grain Products:
Make at least half of your grain products whole grain each day.
Whole grains and whole grain foods are composed of all three layers of the grain seed or kernel:
Examples of whole grains include brown rice, barley, quinoa, whole oats or oatmeal, whole grain wheat and whole rye. You can find out if a product is made with whole grain by reading the ingredient list on the food label. Whole grain foods will have the words ‘whole’ or ‘whole grain’ followed by the name of the grain as one of the first ingredients.

7. Four Food Groups 3) Milk and Alternatives
Drink skim, 1% or 2% milk each day.
Everyone should drink two cups of low fat milk each day to obtain adequate vitamin D.
Drinking low fat milk is an effective way to consume protein, calcium, magnesium, riboflavin, vitamin A, vitamin B12, vitamin D and zinc while minimizing the amount of saturated fat and calories
Calcium is essential for children’s growing bones and teeth.
Meat and Alternatives
4) Meat and Alternatives
Have meat alternatives such as beans, lentils and tofu often.
Beans, lentils and tofu are sources of protein, fibre and folate
Eating more of these meat alternatives helps to minimize the amount of saturated fat in the diet.
Select lean meat and alternatives prepared with little or no fat.
Canada’s Food Guide emphasizes lean cuts of meat and skinless poultry to minimize the amount of saturated fat in the diet.
Canada’s Food Guide recommends baking, broiling, poaching or roasting them and allowing the fat to drain off.

8. Portion Sizes

9. Portion Distortion Muffin 20 Years Ago Today 210 calories 500 calories
1.5 ounces ounces
Calorie difference: + 290

10. Portion Distortion Cheeseburger 333 calories 590 calories
20 Years Ago Today
333 calories calories
Calorie difference:

11. Portion Distortion French Fries 210 calories 610 calories
20 Years Ago Today
210 calories calories
2.4 ounces ounces
Calorie difference:

12. Portion Distortion Soda 85 calories 250 calories 6.5 ounces 20 ounces
20 Years Ago Today
85 calories calories
6.5 ounces ounces
Calorie difference:

13. Overweight and Obesity Defined
Overweight: having extra body weight, for a particular height, from fat, muscle, bone, or water.
Obesity: having a high amount of excess body fat.

14. Calories In = Calories Out (Energy In = Energy Out)
Energy Balance
Calories In = Calories Out
(Energy In = Energy Out)
*Energy also depends on activity levels. Athletes will have much higher energy requirements due to their high level of physical activity.

15. BMR Worksheet
Let’s determine how many calories you need to maintain your current weight.
See handout.

16. Healthy Eating
In addition to eating for energy and nourishment, why do people choose to eat or not eat?
Grab a friend and brainstorm some ideas

17. To Eat or Not to Eat… Comfort Pleasure Celebration Body image
Peer pressure
Individual energy and nutrient needs
Cultural practices (avoiding meat)
Food preference
Cost
Health concerns (lactose intolerant)
How do these factors affect healthy food choices?
What is an example of an emotional or social factor that may influence your food or beverage choice?

18. How do these factors affect healthy food choices
How do these factors affect healthy food choices? What is an example of an emotional or social factor that may influence your food or beverage choice?
People can be influenced by unrealistic media images and may feel they don’t measure up to them can lead to unhealthy eating habits such as:
Crash dieting
Skipping meals
Using unhealthy supplements
Healthy bodies come in all shapes and sizes!

19. Dietary Choices
People can make choices for a variety of reasons, some of which we just talked about. How consistent are some of these choices with the recommendations in Canada’s Food Guide?
Brainstorm
with a partner

20. Dietary Choices
Vegetarian or vegan diets are healthy and consistent with Canada’s Food Guide. They still make sure to eat what is required for them and falls within the restrictions of the diet.
Fad Diets – these are not consistent with Canada’s Food Guide and can cause more harm than good, making people lose control over their eating or causing uncontrollable feelings of hunger.
*Diets need to be balanced and includes a sufficient number of servings from each of the four food groups.

21. Popular Food and Beverage Choices
What are some beverages that can pose serious health and safety risks? How can you find out if a choice is healthy?

22. Popular Food and Beverage Choices
High caffeine energy drinks can pose serious risks, especially if you drink a lot of them or mix them with alcohol.
Too much caffeine can cause anxiety, insomnia, rapid heartbeat, upset stomachs, and other symptoms
You can find out if your food choices are healthy by reading food labels and looking at Canada’s Food Guide, any online credible source or dietitian.

23. Reading Food Labels
On each label it indicates the nutrient and calorie content of foods
The information helps you find good sources of nutrients, compare nutrients and calories among similar products, and choose foods that meet dietary needs
On each label it contains:
Serving size
Servings per container
Calories per serving and calories per serving from fat
Grams of total fat, saturated fat, carbs, fiber, sugars, protein, sodium
Percentage of Daily Value (DV)

25. Surroundings Matter People are conditioned by their surroundings.
When the environment is not supportive of health, then people tend not to make healthy choices.

26. Better Choices are Possible
What can we do to help our school and community make better food and beverage choices?
Let’s Brainstorm

27. Better Choices
Offer healthy choices in vending machines and food services (school and public buildings)
Foods sold in schools should make a positive contribution to students’ eating habits
Encourage recreation facilities to offer healthy choices
Fundraisers to include healthy options (research shows a profit can be made with healthy choices in vending, food services and fundraising events)

28. Be remarkable. Make the healthy choice the easy choice for your community
“People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret to success.”
- Norman Vincent Peale

29. What can we do to Raise Awareness in our community?

30. Active Living
Do you get 60 minutes of physical activity every day?

31. Encouraging Active Living
Active Transportation
Intramurals & Informal activities
Access to school/community resources after school hours
Physical Education
Activities in other classes

32. Key Messages Healthy eating & active living matters
It’s not always easy to eat healthy in today’s world
There are opportunities to increase physical activity within our school community
We can all be agents of change
Let’s all work together to make the healthy choice the easy choice for students!