Unit used to measure energy How many calories do you need?

› Depends on rate of growth, body size, gender, age, etc.

Keeping a healthy weight is an issue of energy balance

You gain or lose weight based on this scale

In order to lose 1 pound a week you must consume 500 few calories

Canada’s Food Guide uses “servings” – but what exactly is a serving?

Food labels are often inconsistent with portion size

Food label serving sizes are often MUCH smaller than what you would normally consume/consider a serving

½ bagel ½ cup pasta (size of a computer

mouse) 1 cup whole grain cereal (Shreddies,

Bran Flakes)

Size of a deck of cards; 2.5 oz. (meat) 1 egg ¾ cup of beans

1 cup milk or soy milk ¾ cup yogurt 1.5 oz cheese (size of a 9-volt battery

or 2 dominoes)

½ cup sturdy vegetables 1 piece of fruit ½ cup juice This is the one category where many

people fall short› Fries, ketchup, jam, Kool-Aid, other fake

fruity/veggie things don’t count

Put your meals on smaller plates Don’t skip meals Fill up on fruits and vegetables Drink more water

http://www.youtube.com/watch?v=7p5fhPkdJZM

http://www.youtube.com/watch?v=fCSL5dfSQ80

http://www.youtube.com/watch?v=xk_hkdGf1tc

http://www.youtube.com/watch?v=K1YYqhb7qaI

3-4 people per group

5 healthy ingredients

Bring your own blender, ingredients and measuring tools

Write up a recipe to be handed in

Make smoothies and everyone can try it