1. Why is Water Important Humans are made up of 2/3 water We can survive weeks without food but most people would be dead in 4 days without water We lose approximately 1.5L of water per day –Therefore, we should drink 1.5-2L of water each day Role: helps us get rid of toxic substances, regulates our temperature, used as a delivery system (throughout our body) and is a lubricant for our body

2. 7 Easy Tricks to Drink More Water 1.Put a glass of water by your bed & drink it when you wake up 2.Carry a 500ml bottle with you throughout the day 3.Dilute juice 50/50 with water 4.Flavor it (fresh lemon, lime, ginger or mint, or herbal or fruit teas) 5.Fruits & veggies (2 pieces of fruit & 2 servings of veggies can provide 500ml of water) 6.When you are hungry, drink a glass of water; we often mistake thirst for hunger 7.Always have 1 glass of water with coffee & 2 glasses with alcoholic drinks

3. Why is Protein Important? Known as the body’s building blocks Role: –Vital for growth & repair of body tissue –Used to make hormones, enzymes, antibodies & neurotransmitters –Help transport substances around the body Protein should make up 15-25% of your total calorie intake (the higher end if you are trying to lose weight)

4. Why are Carbohydrates Important? Carbs are your fuel source… provides the energy you need throughout the day –Broken down to glucose Should make up 50-65% of your total calorie intake Comes in 2 forms: –Slow-releasing –Fast-releasing

5. Why is Fat Important? Fat is good & necessary in small quantities (and the good kind!!) Reduces the risk of cancer, heart disease, allergies, Alzheimer’s disease, arthritis, eczema, depression, fatigue & PMS The human brain is 60% fat –1/3 should come from essential fats to achieve your full potential for health & happiness Most Westerners eat too much saturated & trans fats & not enough unsaturated Fat should make up 20-25% of total calorie intake –It comes out to approx. 1/8 of what you eat because there are more calories in 1g of fat than 1g of protein or carbohydrates

6. 6 Nutrition information provided on food labels “Good source of vitamin C” INGREDIENTS: Whole wheat, wheat bran, sugar/glucose-fructose, salt, malt (corn flour, malted barley), vitamins (thiamine hydrochloride, pyridoxine hydrochloride, folic acid, d- calcium pantothenate), minerals (iron, zinc oxide). Nutrition Facts Ingredient List Nutrition Claims Health Claims “A healthy diet…”

7. 7 After Nutrition Facts: easy to find, easy to read, and on more foods

8. 8 Nutrition Facts are based on a specific amount of food - compare this to the amount you eat All the nutrient information is based on this amount of food. The specific amount is: listed under the Nutrition Facts title listed in common measures you use at home and a metric unit not necessarily a suggested quantity of food to consume

9. 9 Examples of Specific Amount of Food Food typeSuggested Serving Size Bread50 g (1slice), if unsliced OR 25 - 70 g (1-2 slices), if sliced Crackers and melba toast 15 - 30 g (4 crackers)

10. 10 The % Daily Value (% DV) is: a benchmark to evaluate the nutrient content of foods. based on recommendations for a healthy diet. used to determine whether there is a lot or a little of a nutrient.

11. 11 Use the % DV to make informed food choices Increase a specific nutrient... Decrease a specific nutrient... calcium, iron, fibre ≥15% DVHIGH combined saturated and trans fats ≤ 10% DVLOW fat, sodium ≤ 5% DVLOW

12. 12 Nutrition claims When you want to decrease the amount of certain nutrients: Free none or hardly any of this nutrient an example is “sodium free” Low a small amount an example is “low fat” Reduced at least 25% less of the nutrient compared with a similar product an example is “reduced in calories” Light can be used on foods that are reduced in fat or reduced in calories

13. 13 Nutrition claims When you want to increase the amount of certain nutrients: Source contains a significant amount of the nutrient an example is “source of fibre” High or good source contains a high amount of the nutrient an example is “high in vitamin C” Very high or excellent source contains a very high amount of the nutrient an example is “excellent source of calcium”

14. 14 General health claims General health claims are generally developed: Consumers should not solely rely on general health claims to make informed food choices. by third party organizationsby corporations

15. 15 Nutrition Labelling Summary Use Nutrition Facts, the ingredient list, nutrition and health claims to make informed food choices. Nutrition Facts: easy to find, easy to read, and on more foods. Nutrition Facts are based on a specific amount of food - compare this to the amount you eat. Use % Daily Value to see if a food has a lot or a little of a nutrient.

16. 16 Vegetables and Fruit Canada’s Food Guide Messages Eat at least one dark green and one orange vegetable each day. Choose vegetables and fruit prepared with little or no added fat, sugar or salt. Have vegetables and fruit more often than juice. Label Information Low sodium vegetable juice

17. 17 Grain Products Canada’s Food Guide Messages Make at least half of your grain products whole grain each day. Choose grain products that are lower in fat, sugar or salt. Label Information Bread

18. 18 Label Information Cheese Milk and Alternatives Canada’s Food Guide Messages Drink skim, 1%, or 2% milk each day (or fortified soy beverages). Select lower fat milk alternatives. Part Skim Cheese

19. 19 Meat and Alternatives Canada’s Food Guide Messages Have meat alternatives such as beans, lentils and tofu often. Eat at least two Food Guide Servings of fish each week. Select lean meat and alternatives prepared with little or no added fat or salt. Label Information Tuna

20. 20 Oils and Fats Canada’s Food Guide Messages Include a small amount - 30 to 45 mL (2 to 3 Tbsp) - of unsaturated fat each day. Use vegetable oils such as canola, olive and soybean. Choose soft margarines that are low in saturated and trans fats. Label Information Non-hydrogenated margarine

21. 21 Read the label Compare the Nutrition Facts table on food labels to choose products that contain less fat, saturated fat, trans fat, sugar and sodium. The calories and nutrients listed are for the specific amount of food found at the top of the Nutrition Facts table.