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PRESENTED BY YOUR STUDENT NURSES: ERICA DUGUAY AND KRISTA WHITE
Nutrition
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What did you eat for
breakfast today?
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Percentage of students eating breakfast two or fewer times per
week
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Reasons students give for skipping breakfast
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5 Benefits to Eating Breakfast
1. Increases attention span, focus and productivity
2. Increases brain function3. Increases your metabolic rate
4. Provides nutrients5. Breakfast reflects positive behaviour
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Quick and Healthy Breakfast Ideas
Cereal with fruit such as bananas, blueberries, strawberries etc.
Instant oatmealFruit smoothiesWhole wheat toast or an English muffin with
peanut butterYogurt with fruitBanana with peanut butter ETC
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Canada’s Food Guide
Four food groups FemalesMales
Vegetables and fruit 7 8
Grain Products 6 7
Milk and alternatives 3-4 3-4
Meat and alternatives 2 3
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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
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Portion Sizes
Many people struggle with portion sizes.
Most of the time we eat portions that are too large.
Portion distortion
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Pizza slices
2 slices 500 calories
2 slices850 calories
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Popcorn
5 cups 270 calories
Tub630 calories
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Bagel
3 inch diameter14o calories
5-6 diameter350 calories
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Cheeseburgers
330 calories 600 calories
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Portion Sizes
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Importance of Water and Staying Hydrated
Your body depends on water for survival.
60-70% of your bodyis made up of water.
8-10 cups of water per day.
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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 usualDry mouthSleepiness or fatigueExtreme thirstHeadacheFeeling dizzy or lightheadedNo tears when crying
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This instead of That
Instead of.... Choose thisChocolate bars Oatmeal granola
barsPotato chips and dip Veggies and low-fat
dipIce cream Frozen yogurtButtered popcorn Plain, low-fat
popcornDoughnuts Low fat muffinsPop 100% fruit juice
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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
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Reality of Fast Food Advertisements
Wendy’s chicken club
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Reality of Fast Food Advertisements
McDonalds Big Mac
http://www.youtube.com/watch?v=7kvkjB2wzYM
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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
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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
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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
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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.
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Any questions??