Nutrition, Body Image and Self

Esteem

Four Corners discussion

To start us off, let’s get talking about some statements that relate to out topics

Find a statement around the room that you have an opinion about and discuss this with the other people that congregate there.

The Food Guide

Vegetables and Fruit Did you know that vegetables and fruit make

up the largest arc of Canada's Food Guide rainbow? A healthy diet rich in a variety of vegetables and fruit may help reduce the risk of some types of cancer. Eating lots of vegetables and fruit regularly may also lower your risk for heart disease.

Having at least one vegetable or fruit at every meal and as a snack will help you get the amount of vegetables and fruit you need each day. Explore the variety of colours, tastes and textures this food group offers.

Tips

Eat at least one dark green and one orange vegetable each day.

Go for dark green vegetables such as broccoli, romaine lettuce, and spinach.

Go for orange vegetables such as carrots, sweet potatoes, and winter squash.

Choose vegetables and fruit prepared with little or no added fat, sugar or salt.

Enjoy vegetables steamed, baked or stir-fried instead of deep fried.

Have vegetables and fruit more often than juice.

Grain Products

Did you know that grain products, particularly whole grains, are a source of fibre and are typically low in fat? Fibre rich foods can help you feel full and satisfied. A diet rich in whole grains may also help reduce the risk of heart disease.

Tips

Make at least half of your grain products whole grain each day.

Eat a variety of whole grains such as barley, brown rice, oats, and quinoa and wild rice.

Enjoy whole grain breads, oatmeal and whole wheat pasta.

Choose grain products that are low in fat, sugar or salt.

Compare the Nutrition Facts table on labels to make wise choices.

Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.

Meat & Alternatives

Did you know that meat and alternatives provide protein, fat and many other important nutrients including iron, zinc, magnesium and B vitamins? You don't need to eat large amounts from this group to satisfy your nutritional needs.

Tips Have meat alternatives such as beans, lentils

and tofu often. Eat at least two Food Guide Servings of fish*

each week. Choose fish such as char, herring, mackerel, salmon,

sardines and trout. * Health Canada provides advice for

limiting exposure to mercury from certain types of fish. Select lean meat and alternatives prepared with

little or no added fat or salt.

Trim the visible fat from meats. Remove the skin on poultry.

Use cooking methods such as roasting, baking or poaching that require little or no added fat.

If you eat luncheon meats, sausages or prepackaged meats, choose those lower in salt (sodium) and fat.

Milk & Alternatives

Did you know that milk and alternatives contain important nutrients that are good for your bones? Having milk or fortified soy beverages every day provides the nutrients that you need for healthy bones and optimal health.

Tips

Drink skim, 1% or 2% milk each day.

Have 500 mL (2 cups) of milk every day for adequate vitamin D.

Drink fortified soy beverages if you do not drink milk.

 Select lower fat milk alternatives. Compare the Nutrition Facts table on

yogurts or cheeses to make wise choices.

Fats & Oils

There are different types of fats in foods including saturated, unsaturated and trans fats. Choosing the right amount and types of oils and fats can lower your risk of developing certain diseases such as heart disease. For good health, include a small amount of unsaturated fat and limit the amount of saturated and trans fat in your day.

Beverages

Make water your beverage of choice. Milk, fortified soy beverages and 100% juice are also healthy options. Make them part of your recommended number of Food Guide Servings per day.

Limit your intake of soft drinks, sports drinks, energy drinks, fruit drinks, punches, sweetened hot and cold beverages and alcohol. These beverages can be high in calories and low in nutrients.

What is nutrition labelling?

Nutrition labelling is information found on the labels of prepackaged foods.

The Nutrition Facts table gives you information on the amount of 13 core nutrients and calories in an amount of food. Use this information and the % Daily Value (% DV) to choose and compare food products for a healthier you.

Reading the ingredient list can also help you make better food choices.

Did you know? Nutrition labelling became mandatory for all

prepackaged foods on December 12, 2007. This means that all food companies have to include nutrition labelling on their prepackaged foods.

Not all foods need to have a Nutrition Facts table. These foods are not required to have a Nutrition Facts table: 

Fresh vegetables and fruits Raw meat and poultry (except when it is ground) Raw fish and seafood Foods prepared or processed at the store (bakery items,

salads, etc) Foods that contain very few nutrients such as coffee,

tea, herbs and spices Alcoholic beverages

The % Daily Value (% DV)

can help you make informed food choices. Look for it in the Nutrition Facts table on food packages.

It provides a quick overview of the nutrient profile of a food. As a rule of thumb, remember the following numbers:

You can use the % DV to compare two different food products and make a better choice for you.

Or you can use the % DV to choose products that are higher in the nutrients you want more of and lower in the nutrients you want less of.

Nutrients you may want more of are: Calcium Iron Fibre Vitamin A Vitamin C

Nutrients you may want less of are: Fat Saturated and trans fa

ts Sodium

After this, watch Portion Control DVD

Cereal A Cereal B

Cereal A has a lot of fibre (28% DV).Cereal B has a little of fibre (4% DV).

If fibre is a nutrient you want more of, Product A is a better choice for you.

Dieting

Watch Diet Wars and record answers on worksheet

Diet Profile and cycle Energy balance equation (p. 297) Caloric needs – see chart Vegetarianism PPT? Importance of Breakfast

Media

Watch Reviving Ophelia Discuss Body Image and self

esteem (p. 323) Factors that influence How media tricks us

http://hubpages.com/hub/Retouched

Eating Disorders

Do Questionnaire Compare and contrast 2 Binge eating Discuss body image – Ken and

Barbie What you can do