1. Partnership to Assist with Cessation of Tobacco
NEW ME –
SMOKE FREE!
PACT
Partnership to Assist with Cessation of Tobacco

2. Outline Session #6 Welcome and introductions
Group expectations and behaviour
Salt/sugar
Balanced nutrition
Serving sizes
Weekly challenge
PACT - MHG

3. Group Expectations Review…
Review flipchart or insert slide from week 1 for review
Ask for a volunteer to read out loud
PACT - MHG

4. Discussion Do you like salty food? What foods might have high salt?
PACT - MHG

5. Why is lower salt important?
Reduce blood pressure
↓ diabetes complications
↓ kidney damage
↓ heart attack, stroke
↓vision loss
↓reduce circulation problems
PACT - MHG

6. How much daily salt is ok?
½ tsp (~1150 mg)
2/3 tsp (~1500 mg)
1 tsp (~2300 mg)
2 tsp (~4600mg)
PACT - MHG

7. How much daily salt is ok ?
Average daily use in Canada*
1.5 tsp (~3500mg)
Recommended daily use*
2/3 tsp (~1500 mg)
If < 51 years of age, consume less if older
PACT - MHG

8. How to reduce salt? Read labels Limit processed foods
mg/serving
Limit processed foods
Limit salty snacks
Reduce serving sizes
Cook with herbs instead of salt
Reduce daily amount gradually
Adjust to new tastes
PACT - MHG

9. Discussion Do you like sweet food/beverages?
What foods might have high sugar?
PACT - MHG

10. Why is lower sugar important?
Lower the risk of
obesity
diabetes
heart disease
cavities
PACT - MHG

11. How much daily sugar is ok?
1 tsp (~ 4.2 gm/15 calories)
2 tsp (~ 8.4 gm/30 calories)
3tsp (~12.6 gms/45 calories
4tsp (~ gms/60 calories)
PACT - MHG

12. How to reduce sugar? Save dessert for special occasions
Reduce serving sizes
Drink water
Choose sugar free beverage
PACT - MHG

13. Wiggle Break!!
PACT - MHG

14. What costs more? Big Mac or Oranges? Big Mac $4.40 Oranges $3.99
PACT - MHG

15. What costs more? Skittles or Cucumber? Skittles $2.99 Cucumber $1.99
PACT - MHG

16. What costs more? Chips & pop or O/R/Y Peppers?
Peppers (bag of 3) $4.99
Chips & pop $4.78
Does 20 cents really make a difference?
PACT - MHG

17. Canada’s Food Guide Vegetables and Fruit – 8-10 servings/day
½ cup raw or cooked vegetables
1 cup salad greens
1 piece fruit
½ cup fresh fruit
¼ cup dried fruit
½ cup juice
In each case, on this and following slides, examples are equal to one serving
PACT - MHG

18. Canada’s Food Guide Grains – 7-8 servings/day 1 slice bread ½ bagel
½ cup cereal, pasta, or rice
PACT - MHG

19. Canada’s Food Guide Milk/alternatives – 6-7 servings/day 1 cup milk
3/4 cup yogurt (unsweetened)
50 gm cheese
PACT - MHG

20. Canada’s Food Guide Meat/alternatives – 2-3 servings/day
75 gm cooked poultry, fish, lean meat
¼ cup nuts
3/4 cup cooked beans
120 gm tofu
2 eggs
2 tbsp nut butter
PACT - MHG

21. Canada’s Food Guide Oils/fats 2 -3 tbsp unsaturated fat
cooking oil, margarine, salad dressing, mayonnaise
PACT - MHG

22. Serving sizes… 1 cup cupped hand, baseball
½ cup bulb part of light bulb
2 tbsp whole walnut shell
1 tbsp ½ walnut shell
1 ounce thumb, 2 dominos
Meat palm, deck of cards
PACT - MHG

23. More on serving sizes… Serve your plate
¼ - protein
¼ - carbohydrate (starch/fruit)
½ - vegetables
tip of thumb – fat
Use a smaller (regular size!) plate
Large/extra-large plates have become the “norm”
PACT - MHG

24. Discussion Is nutritious food affordable? YES!!
Instead of fast/junk food
PACT - MHG

25. Remember the 4 Ds Drink plenty of water Delay for 5-7 minutes
Do something else
Deep breathing
PACT - MHG

26. Challenge for the week:
Reduce tobacco use
Be aware of
healthy food choices
healthy serving sizes
Walk for 30 minutes every day
PACT - MHG

27. Partnership to Assist with Cessation of Tobacco
NEW ME –
SMOKE FREE!
PACT
Partnership to Assist with Cessation of Tobacco