1. PRESENTED BY YOUR STUDENT NURSES: ERICA DUGUAY AND KRISTA WHITE Nutrition

2. What did you eat for breakfast today?

3. Percentage of students eating breakfast two or fewer times per week

4. Reasons students give for skipping breakfast

5. 5 Benefits to Eating Breakfast 1. Increases attention span, focus and productivity 2. Increases brain function 3. Increases your metabolic rate 4. Provides nutrients 5. Breakfast reflects positive behaviour

6. Quick and Healthy Breakfast Ideas Cereal with fruit such as bananas, blueberries, strawberries etc. Instant oatmeal Fruit smoothies Whole wheat toast or an English muffin with peanut butter Yogurt with fruit Banana with peanut butter ETC

7. Canada’s Food Guide Four food groupsFemalesMales Vegetables and fruit 7 8 Grain Products 6 7 Milk and alternatives 3-4 3-4 Meat and alternatives 2 3

8. Canada’s Food Guide Recommendations Eat at least one dark green vegetable a day Choose vegetables and fruit prepared with little or no added fat, sugar, salt. Have vegetables and fruit more than juice. When adding sauces or spreads, use small amounts. Drink 2 cups of skim, 1% or 2% milk each day. Eat a variety of whole grains Select lean meat and alternatives

9. Portion Sizes Many people struggle with portion sizes. Most of the time we eat portions that are too large. Portion distortion

10. Pizza slices 2 slices 500 calories 2 slices 850 calories

11. Popcorn 5 cups 270 calories Tub 630 calories

12. Bagel 3 inch diameter 14o calories 5-6 diameter 350 calories

13. Cheeseburgers 330 calories 600 calories

14. Portion Sizes

15. Importance of Water and Staying Hydrated Your body depends on water for survival. 60-70% of your body is made up of water. 8-10 cups of water per day.

16. Dehydration You lose water each day when you go to the bathroom, sweat, and even when you breathe. Signs that you could be dehydrated: Little or no urine, or urine that is darker than usual Dry mouth Sleepiness or fatigue Extreme thirst Headache Feeling dizzy or lightheaded No tears when crying

17. This instead of That Instead of.... Choose this Chocolate bars Oatmeal granola bars Potato chips and dipVeggies and low-fat dip Ice creamFrozen yogurt Buttered popcornPlain, low-fat popcorn DoughnutsLow fat muffins Pop 100% fruit juice

18. Fast food advertisements Just over seven in 10 meals (72%) are now prepared in the home. 28% of meals are take out. Research indicates that banning fast food restaurant advertisements would reduce the number of obese teenagers by 18%. http://www.youtube.com/watch?v=h5n7bQdW0CQ&feature=related

19. Reality of Fast Food Advertisements Wendy’s chicken club

20. Reality of Fast Food Advertisements McDonalds Big Mac http://www.youtube.com/watch?v=7kvkjB2wzYM

21. Skip the fat and go for flavour at Subway Order a 6-in. Sweet Onion Chicken Teriyaki without cheese: 370 calories 5 grams of fat 0 grams of trans fat Instead of a 6-in. Chicken & Bacon Ranch with cheese: 510 calories 25 grams of fat 0.5 grams of trans fat

22. Order a medium Café Mocha with whipped cream : 180 calories 8 grams of fat 0 milligrams of cholesterol Sip a lighter sweet treat at Tim Hortons Instead of a medium French Vanilla Cappuccino : 250 calories 8 grams of fat 5 milligrams of cholesterol

23. Order a smaller hamburger at the Wendy’s Order a Jr. Hamburger: 280 calories 13 grams of fat 5 grams of saturated fat Instead of a Quarter-Pound Single: 480 calories 24 grams of fat 9 grams of saturated fat

24. Mythbusters All fats are bad for you. Don’t eat after 8 p.m. As long as you watch your food intake, you do not need to exercise.

25. Any questions??