PRESENTED BY YOUR STUDENT NURSES: ERICA DUGUAY AND KRISTA WHITE

Nutrition

What did you eat for

breakfast today?

Percentage of students eating breakfast two or fewer times per

week

Reasons students give for skipping breakfast

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

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

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

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

Portion Sizes

 Many people struggle with portion sizes.

Most of the time we eat portions that are too large.

Portion distortion

Pizza slices

2 slices 500 calories

2 slices850 calories

Popcorn

5 cups 270 calories

Tub630 calories

Bagel

3 inch diameter14o calories

5-6 diameter350 calories

Cheeseburgers

330 calories 600 calories

Portion Sizes

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.

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

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

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

Reality of Fast Food Advertisements

Wendy’s chicken club

Reality of Fast Food Advertisements

McDonalds Big Mac

http://www.youtube.com/watch?v=7kvkjB2wzYM

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

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

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

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.

Any questions??