Download Healthy Eating Active Living

Healthy Eating Active Living Information Kit
This information kit was designed to provide you with accurate, evidence-based information that
you can use to help make informed decisions around activity and food choices.
The information provided is not meant to be exhaustive, but rather an overview of common food
and activity issues facing individuals today, specifically focusing on the issues and needs of the
University population. The information contained in this kit is not meant to replace the
counselling and advice of a Registered Dietitian. Dietitians are uniquely trained to advise you on
food, diet and nutrition specific to your individual needs.
Before making any changes to your food intake, it is recommended to consult a dietitian.
Registered Dietitian on Campus
Lindzie O’Reilly – [email protected]
Student Health Services (J.T. Powell Building, 1st floor)
A one-to-one appointment can be arranged by calling Student Health Services x52131
There is NO Fee and you DO NOT require a physician’s referral to book an appointment.
Nutrition information and resources are available on a variety of topics including:
 Healthy eating
 Diabetes
 Elevated blood lipids (cholesterol)
 Sports Nutrition
 Anemias
 Vegetarian meal plans
 Digestive concerns
 Nutrition for pregnancy
 Food allergies/intolerances
 Eating disorders
 ….and lots more
Healthy Eating Active Living Information Kit
An A-Z guide to good nutrition from Dietitians of Canada
Health Canada: Using the nutrition facts table
Simple Fitness Solutions:
Fitting fitness into your busy schedule
Sweating – Your Body’s Cooling System
What is healthy eating/active living?
Healthy weight redefined
Portion sizes
A fast break in the morning
Eat to decrease stress
Supplements
Get active on campus…for free!
Nine tips on the prevention of exercise injury
Sports hydration
Are you getting the most out of your workout?
What really happens when we diet?
Pamphlets
 Eating Well with Canada’s Food Guide
 Eat Well. Live Longer
 Osteoporosis Canada - Calcium Requirements
What is Healthy Eating?
Healthy eating means eating a variety of foods that give you the nutrients you need to maintain
your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat,
water, vitamins, and minerals.
Nutrition is important for everyone. When combined with being physically active and maintaining
a weight that is right for you, eating well is an excellent way to help your body stay strong and
healthy. What you eat can affect your immune system, your mood, your concentration and focus,
and your energy level.
It is easy to enjoy a variety of foods if you follow Eating Well with Canada’s Food Guide
What is Active Living?
With the prevalence of technology such as escalators and elevators, garage door openers,
electronic remotes, video games and television, we have managed to lose a lot of the physical
activity we used to get in our daily routine. But it is important to maintain physical activity.
Research shows that regular physical activity can have positive effects on your health. It can help
prevent osteoporosis, heart disease and stroke. It can also help you relax, sleep better and help
you deal with stress and anxiety. Health Canada encourages Canadians to integrate physical
activity into their everyday life; at home, at school, at work, at play and on the way… that’s active
living!
For children, regular physical activity is essential for healthy growth and development. For adults,
it allows daily tasks to be accomplished with greater ease and comfort and with less fatigue. For
seniors, weight-bearing physical activity reduces the rate of bone loss associated with
osteoporosis. Regular physical activity also maintains strength, flexibility, balance and
coordination, and can help reduce the risk of falls.
There are simple ways to move your body every day. Yard work, carrying groceries, taking the
stairs around campus, or even going for a walk in the Arboretum are all part of a healthy, active
lifestyle. Try bowling instead of playing video games once a week, or form a walking group with a
group of friends and neighbours.
Start small. Increase your activity level by just 10 minutes a day. Slowly increase it again when the
activity has become part of your regular routine. Aim for at least 30 minutes of activity each day,
whether it is 30 minutes at one time or three 10 minute sessions throughout the day. Be active
just for the fun of it. Feel your body come alive.
Set realistic goals. Remember, you are aiming for better health. Set activity goals that you can
reach. This will increase your chances of continuing to be active. Choose activities that energize
you.
This information is provided by Health Canada and used with permission from breastcancer.org.
Use Health Canada’s Eat Well and Be Active Educational Toolkit to help you achieve your goals.
Healthy Weight Redefined
Traditional approaches to conceptualizing weight and treating weight-related concerns have not
led to improved health or decreased the rate of weight gain within American society. The
hypothesis that large people are inherently unhealthy while small people are inherently healthy is
NOT supported. Due to inconsistencies and lack of scientific evidence, current conceptualization
of healthy or ideal weight as defined by height/weight tables, BMI’s, etc. should be abandoned. In
their place, a new working definition is suggested: Health At Every Size.
Healthy Weight =
The weight at which a person’s body settles as they move towards a more balanced lifestyle.
This definition does not suggest that all people are currently at a weight that is ideal for their
health. What it supports is that movement towards a healthier lifestyle will, for most people
produce a weight that is appropriate for that person. Focusing on weight, rather than health, is
more likely to result in weight cycling and, over time, increased weight. Although this approach
may seem extreme to some, it is actually quite congruent with the conclusion statement of the
1992 National Institutes of Health Consensus Conference that:
“a focus on approaches that can produce health benefits independently of weight loss may be
the best way to improve the physical and psychological health of Americans seeking to lose
weight.”
The focus therefore shifts from weight to health. This could certainly include work involving
physical activity and facilitating movement towards healthy, unrestrained eating. However, it is
essential to also consider all the factors that contribute to whether a person is healthy or not,
including social, emotional and spiritual as well as physical factors.
Many individuals who follow this path will end up with “healthy” weights that fall into categories
currently defined as “obese” by both medical and social standards. Therefore, helping individuals
with Self- and Size-Acceptance concerns is of paramount importance as well.
Source: Jon Robison
Portion Sizes
We all want to enjoy a balanced diet. But what does a portion size actually look like? What does a
serving size actually look like? What is the difference between the two? The information below
can help you sort it out!
Disclaimer:
Please remember when reading the information below that portion and serving sizes are just a
guideline and that sometimes you will eat more and sometimes you will eat less. For example,
when eating out at restaurants portions are often larger than if we were to eat in. Sizes will also
differ based on age, gender, activity level, etc. Healthy eating means enjoying what you eat and
recognizing that it all balances out in the long run.
What is the difference between a serving size and a portion size?
Serving Size
A serving is a standard amount used to help give advice about how much to eat, or to identify the
caloric and nutritional content in a food (for example, on a food label). However, it is also
important to recognize that the serving size listed on a food label may not be the same as the
serving sizes recommended by Health Canada. A serving size listed on a food label provides
information about nutritional content which is based on a very specific amount of food.
Portion Size
The definition of portion size is dependent upon the amount of food you choose to eat. In other
words, there is no standard portion size. For example, a toddler’s portion size will be much
smaller than an adult’s portion size.
For more information, contact the Wellness Education Centre
2nd floor of the J.T. Powell building
(519)824-4120 x53327
A Fast Break in the Morning
We all know by now that breakfast is the most important meal of the day, but 27% of Canadian
adults do not eat breakfast every day. On average, people get more of their daily calories from
snacks than from breakfast.
After an overnight “fast“, the body needs energy and nutrients to start the day. A balanced
breakfast includes foods from at least three of the four food groups in Canada’s Food Guile.
The Benefits of Eating Breakfast
It gives you nutrients
If you eat breakfast, you are more likely to get the right amounts of important nutrients such as
carbohydrates, protein, vitamin C, folate, iron, calcium and fibre. Children and youth who eat
breakfast are more likely to make healthy food choices overall.
It helps you keep a healthy weight
Research shows that people who eat breakfast regularly are less likely to be overweight. When
you skip breakfast, you might choose foods that are higher in fat and calories and lower in
nutrients when you get hungry later on in the day.
It helps your mind work better
Breakfast is fuel for the body and mind. Research shows that eating breakfast improves memory
and concentration and helps children do better at school. Both adults and children need
breakfast to help their mental performance.
It promotes lifelong healthy eating habits
A family’s breakfast routine will influence children’s eating habits for the rest of their lives.
Encourage children to eat breakfast every day and to try a variety of healthy foods.
It helps you meet your fibre needs
Fibre is important to digestive health, and helps to keep blood cholesterol at a healthy level.
Many breakfast foods such as whole grain cereals, breads, and fruit are good sources of fibre.
Compare brands and look for products will higher fibre.
Easy Breakfast Ideas
A healthy breakfast can be simple and easy to prepare. It does not have to be eaten as soon as
you wake up. Foods like fruit, cheese, crackers, or yogurt are great for breakfast on-the-go.
Here are some other easy ideas:
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Whole grain cereal with low fat milk topped with fresh, canned or dried fruit
Whole-grain bagel and cheese with a small glass of 100% juice
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Make a breakfast wrap – scramble some eggs and roll them up in a whole wheat tortilla
with shredded cheese, green peppers and salsa
Homemade muffin + a fruit smoothie
Leftovers from last night’s dinner can make an interesting and nutritious morning meal
Breakfast Grocery List
Keep a supply of these foods on hand so there are different choices available every morning.
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Whole grain bagels, breads, pitas, etc.
Whole grain cereals like fibre-rich bran and oatmeal
Rice
Fresh, frozen or canned fruit (choose canned fruit packed in juice)
Fresh or frozen vegetables
100% fruit or vegetable juice
Soups
Dried fruit and nuts
White or chocolate milk
Low-fat yogurt
Cheese and cottage cheese
Sliced ham, turkey or roast beef
Eggs
Peanut or nut butters
Make your own Fruity Yogurt Smoothies
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¾ cup 1% m.f. vanilla yogurt
1 cup mixed fruit, fresh or frozen
½ cup 1% m.f. milk
Place all ingredients in a blender and blend until smooth. Pour into a tall glass and enjoy!
Eating Out
Choose foods such as:
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Whole grain bagel or toast
Fruit and yogurt parfait
Hot or cold cereal
Eggs prepared in a lower fat way (i.e. boiled, poached, scrambled, omelette stuffed with a
variety of vegetables)
Low-fat milk and 100% juice
Remember to use a thin layer of spreads like butter, margarine or cream cheese for bagels and
toast. Use milk instead of cream for coffee or tea.
Chooses foods higher in calories, sugar and fat less often:
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Donuts, muffins, and pastries
Breakfast sandwiches with bacon or sausage or on a biscuit
Fried potatoes
Coffee beverages with syrup or whipped cream
Fruit drinks, punches, cocktails and sweetened juices
Source: Toronto Public Health
Eat to Decrease Stress
The food choices that you make during the day can have a significant affect on your energy levels,
concentration and focus. Consider the following tips when planning your meals and snacks.
Eat often.
Energy levels, concentration and mood are affected by your blood sugar. Low blood sugar
results in fatigue, irritability and poor concentration. Meals and snacks should be every 2-4
hours, beginning within 30 minutes of waking, to prevent low blood sugar. Each meal and
snack should contain some carbohydrate (grains, fruit, starchy vegetables) for quick energy
and some protein (milk, eggs, meat, nuts, legumes) for energy that lasts.
Front load your day
Many students go long periods of time without eating and then eat the bulk of their food
during the evening hours. This pattern of eating means that you have minimal fuel during the
day when your body and brain need to be awake and active and then you consume the most
fuel when you are trying to get your body to wind down and go to sleep. A good place to start
is to aim to make breakfast, lunch and dinner similar in size.
Choose whole grain more often
Both white bread and whole grain bread are carbohydrates and both turn to sugar eventually.
White bread, however, is easier for your body to digest so it turns to sugar very quickly
resulting in a blood sugar (and energy) spike followed by a crash. Whole wheat and whole
grain products give you more stable energy, concentration and mood. To determine if the
products you regularly choose are whole grain, read the ingredient list. The first ingredient
should be “whole wheat” or “whole grain” NOT “enriched” or “unbleached
Stock up
Grocery shop regularly to ensure you have lots of quick meal and snack options that will
provide you with lasting energy. Try:
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Veggies and hummus
Yogurt and granola
Cheese (try pre-packaged cheese string) and apple
Sandwich or wrap
Cottage cheese and fruit
Hardboiled egg (boil many a head of time) and whole grain crackers
Trail mix (mixture of your favourite nuts, dried fruit, and cereal)
Almonds and a granola bar (look for ≥4g fibre and ≤8g sugar)
Low sodium soup
Whole grain toast and peanut butter
Oatmeal and milk
Drink all day
Carry a water bottle with you all day and drink small amounts frequently. You’ll be amazed
how much better you feel when you’re well hydrated!
Include high sugar foods and caffeinated beverages as part of balanced meals
and snacks
For many students, intake of sugary foods and caffeinated beverages increases drastically
during stressful times. While these items may provide you with quick energy, they generally
result in an energy crash that leaves you feeling even worse off. There is no need to avoid
these foods and beverages all together, but try including them as part of a balanced meal or
snack (with carbohydrate and protein) to prevent the spike and crash. For example:
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Fruit, yogurt and a cookie
A muffin and a handful of nuts
A sandwich with meat, cheese and veggies with a coffee on the side
Cheese, crackers and a hot chocolate
Source: Lindzie O’Reilly, Registered Dietitian, Student Health Services. [email protected]
Supplements
Aim to meet your vitamin and mineral needs through whole foods first. Supplements can be used
to fill gaps in your diet, but they should not replace whole foods. If you have questions about
supplements or if you think you may not be meeting your needs due to food or diet restrictions,
it’s best to speak to a Registered Dietitian.
By consuming a variety of foods from all four food groups, most individuals will meet their
vitamin and mineral needs. There are, however, a few exceptions:
Vitamin D
Everyone should take 1000IU D3 from October to April. Our bodies make Vitamin D when our skin
is exposed to sunlight. During the winter, the rays from the sun are weaker and we tend to get
less sun exposure. If you are over the age of 50, have dark skin, or spend minimal time outdoors
(<15 minutes per day in the summer), it’s a good idea to take a supplement year round.
Women of childbearing age and pregnant women
It is recommended that you take a prenatal vitamin that contains iron and 400µg of folic acid
daily.
If you consume fish less than 2 times per week
Consider taking an omega 3 supplement daily. Read the label to determine the amount of EPA
and DHA (active forms of omega-3). Aim for 500mg EPA + DHA per day. If you are vegetarian or
have a fish allergy, look for an algae based omega 3 supplement at a health food store.
If you don’t drink milk
Aim to meet your calcium needs by consuming other foods rich in calcium (fortified milk
alternatives, tofu, almonds, broccoli, lactose free milk products). Check out the Calcium
Calculator from Osteoporosis Canada to find out if you’re getting enough. If your calcium intake is
still low, consider taking a 500mg calcium supplement.
If you are vegan
Consider taking an algae based omega-3 supplement. Look for calcium and B12 fortified milk
alternatives. Consider meeting with a Registered Dietitian to make sure your diet is healthy and
well balanced.
If you smoke
Smoking increases your body’s need for vitamin C. Aim to increase your intake of vitamin C-rich
fruits and vegetables. Most Vitamin C supplements contain a very high dose of Vitamin C. It is not
recommended that you take them on a regular basis.
If a blood test has shown that you have low iron or B12
You will need a supplemental dose to increase low blood levels.
If you have questions about vitamin and mineral needs or supplements, book a free one-on-one
appointment with Student Health Services Dietitian Lindzie O’Reilly by calling x52131
Get active on campus…for FREE
Visit the Athletics Centre on Campus for some free physical activity!
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Rent a basketball for FREE and play recreational basketball in the gym
Bring your badminton racket and play recreational badminton in the gym
Rent a volleyball for FREE and play recreational volleyball in the gym
Rent a Frisbee for FREE and play Frisbee golf in the Arboretum or Ultimate Frisbee on
Johnston Green
Rent a yoga mat and rent a room in the Athletics Centre for free to practice yoga
Bring your squash racket and play squash
Rent a soccer ball and play soccer on Johnston Green
Free recreational swimming
Rent boxing gloves from the Client Services desk and use their boxing bag
Rent a skipping rope and try out some new skipping exercises
Rent the ping pong room and equipment from the Client Services desk and bring some
friends along to play!
Bring some music and rent the dance room with your room mates or dance partner
Bring your baseball glove and rent a bat from Client Services for free to play some
baseball at the diamond
For more information about dates and times, visit the Athletics Centre Website.
Visit some other locations on campus for free physical activity!
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Visit the Gryphons Sport Centre on campus for a free skate
Run at the track in the field house
Go for a walk, run or bike ride through the Arboretum
Play Capture the Flag on Johnston Green with some friends
Join the Outdoors club
Rollerblade across campus
Play a game of Ultimate Frisbee
Play a game of Beach Volleyball by the Eccles Centre
Make snow angels or a snow fort
Nine Tips on the Prevention of Exercise Injury
While exercise can make you strong, fitter and healthier, there are also some risks associated
with working out, such as pulled muscles. Injuries can also be chronic, building up over time,
possibly because of bad technique or poor training practices. Being injured may mean you have
to alter your exercise routine or it could stop you from exercising altogether.
Wear the right shoes
Designed to protect and support your feet, sports shoes are the first line of defense between you
and the ground. Always wear a show that is right for your chosen activity. A well-cushioned
running shoe will protect your foot from impact injuries while a supportive gym shoe will increase
your foot and ankle stability and a studded soccer boot will give you extra traction. The right shoe
can significantly reduce your risk of injury.
Always warm up
Warming up involves performing some light cardio and stretching exercises to prepare your body
for working out. Studies by Per Renstrom Ph.D, MD and published in his book, “Sports Injuries:
Their Prevention and Treatment, Third Edition”, showed that a few minutes spent warming up
may reduce your chances of injury and prepares the mind for exercise. Warming up raises your
body temperature, increases blood flow to your muscles and mobilizes your joints.
Make progress slowly
Doing too much exercise too soon can cause you to develop injuries. Your body adapts to the
exercises you perform, but this takes time. Gradually increase the duration and intensity of your
workouts to allow your body to adapt to the challenges of your workout.
Strengthen your core
Your core consists of the muscles of your abdomen and lower back and is responsible for
supporting your spine. According to Stuart McGill in his book “Low Back Disorders”, a strong core
will protect your back from injury by keeping your spine in good alignment. The ligaments and
discs of your spine can be injured if they are put under too much stress, so a strong core is vital.
Keep a neutral spine
Your spine has a number of distinct curves you need to preserve during exercise. Rounding your
back exposes your spine to injury. Maintaining a neutral spine means making sure that your
spinal curves remain in place, especially when leaning forward of lifting weights from the ground.
Maintain your lower back curve to minimize your risk of back injury.
Don’t strength train alone
Training with free weights can be dangerous if the weight falls because of injury or fatigue. To
avoid being struck or pinned by a weight, always make sure you have a spotter or training
partner. This is especially important if you are performing exercises such as the bench press,
squat or should press.
Get fit for sport
Weekend warriors can suffer injuries because they are sedentary the rest of the week. Exercise
during the week to prepare your body for the demands of your weekend game. As a rule, you
should get fit for sport and not use sport to get fit, as the element of competition can make you
work harder than you intended to.
Stretch regularly
Flexible muscles are less likely to suffer injury. This is especially true during activities that use a
large range of movement, like running or kicking. As you age, your muscles can become shorter,
so stretching is an important part of exercise. Always stretch after exercise to reduce adaptive
shortening and enhance your flexibility.
Get a massage
Sometimes, your muscles can develop adhesions or knots which can develop into injuries.
Massage therapists are trained to recognize adhesions and can break them down so your muscles
can function properly. Massage is one of the oldest forms of therapy and can enhance the health
of your muscles.
Sources: Patrick Dale, April 3, 2012. Livestrong
Are You Getting the Most Out of Your Workout?
In order to get the most out of your workouts, it is important to make sure you have a healthy
relationship with activity. Take this quiz to determine if there is potential that your thoughts
around physical activity are unhealthy.
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Do you engage in more than six intense workouts per week?
Do you ever feel nervous or anxious if you miss a workout?
Do you ever work out when sore, sick or injured?
Do you skip meals?
Do you purposely eat less on days when you are not active?
Do you remove entire foods or food groups from your diet in order to achieve your fitness
goals?
7. Do you purposely restrict your intake of certain foods or food groups?
8. Are you very strict about the amount of time your workouts must last or the exercises
that they must include?
9. Do you find your workouts unenjoyable or unsatisfying?
10. Do you often postpone hanging out with friends or family in order to work out?
11. Is your exercise limited to what you do in the weight room?
12. Do you think that GI Joe and other action figures portray an accurate body size?
If you answered yes to one or more of the above questions you might be overtraining.
Are you overtraining?
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Warning signs of overtraining:
o Washed-out feeling, tired, drained, lack of energy
o Pain in muscles and joints
o Sudden drop in performance or loss of enthusiasm for the sport
o Insomnia, headaches, depression, irritability, compulsive need to exercise
o Difficulty completing your normal routines
Ways to avoid overtraining:
o Incorporate at least one rest day each week for recovery and repair
o Listen to your body - skip your workout if you feel ill or sore
o Mix it up – include a variety of different activities in your routine. Be sure to
choose activities that you find enjoyable.
Is your diet balanced?
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A balanced diet Includes:
o Variety - foods from each of the four food groups
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o Flexibility - you should be able to accommodate a healthy diet in most social
settings
Many active individuals feel they need to eat large amounts of protein and drastically
reduce their intake of carbohydrates in order to achieve their goals. Such habits can
actually have negative impacts on your health and your progress towards your goals, such
as:
o High cholesterol
o Increased fat intake
o Kidney stones
o Osteoporosis
o Headaches and low energy as a result of ketosis
Are your workouts variable?
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Physical activity comes in a variety of forms- it can be intense, moderate, or low impact.
You should do a combination of activities such as yoga, walking, biking, and weight lifting.
Variable workouts can actually improve your health and fitness and allow you to reach
your goals more quickly than having a very structured and inflexible routine that you
perform each day.
What are your motivators to work out?
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Positive Motivators:
o Heart health and muscular strength
o Improved mood, self-esteem, stress relief and mental health
o Enjoyment, challenge, and achievement
o Social reasons
o Better sex
o More brain cells - more oxygen is fed to your brain making you think more clearly
o Strengthen your immune system
o Energy
Negative Motivators(if these are your only reasons for being active):
o To attain a specific body shape
o To burn calories or lose weight
o To make a specific weight category for a sport
WHAT REALLY HAPPENS WHEN WE DIET?
There are 26,000 diets out there and none of them work. In fact, they are often harmful. Dieting
causes both physical and mental changes. Eating less than we need changes the way our body
functions, as well as the way we think and feel.
While dieting, we try to ignore hunger pangs so that we can eat less than normal. Instead of
listening to our body's signals, we train ourselves to eat based on other signals. This interferes
with the connection between our mind and bodies.
In 1950, Ancel Keys, University of Minnesota, published the first major study on the mental
effects of dieting. The study looked at 36 healthy, normal men whose food intake was restricted
for 6 months. Their experiences were almost identical to experiences reported by WW II
prisoners of war, patients with eating disorders and people who have taken part in weight loss
programs. In today's diet obsessed culture, the results of Keys' findings are very relevant.
Food Obsession
Participants in the study thought about food all the time. They talked and daydreamed about
food. They read cookbooks and collected recipes. Some reported playing with their food to make
the meal last longer. Other saved food and ate it later in their rooms.
Increased Hunger
While dieting, all of the men reported increased hunger. Some were able to tolerate it but others
were not. Those who broke the diet reported eating large amounts of food. We now know that
dieting generally results in losing control of the amount eaten. Those who engaged in binge
eating reported feelings of shame and self-loathing. Their self-esteem nose-dived.
Emotional and Personality Changes
The men experienced emotional and personality changes. Depression, bad temper, distress and
anger were common to all the men.
Changes in Personal Relationships
The effects of dieting were also seen in the men's social lives. They became more withdrawn and
isolated. Their relationships with women became more strained and sexual interest was
drastically reduced.
Impaired Concentration
Dullness, not being able to concentrate and impaired judgment was also reported.
Most people who go on a diet will not be able to maintain their diet or their weight loss. A
common reaction is to blame one's self for the failure. The Minnesota study, along with other
current research, shows that body weight is not easily changed. The physical and mental
changes that are caused by dieting are the real reasons that diets fail.
Source: Jon Robison
For More information contact the Wellness Education Centre
2nd floor of the J.T. Powell Building, 519-824-4120 ext. 53327
THE PROBLEM WITH DIETING TO LOSE WEIGHT
Dieting can make you feel guilty about doing something as natural as eating
Diet plans and supplements are often lacking important nutrients needed for health
Dieting can throw off body chemistry and fluid balance, along with energy, moods, and
concentration
In teens, dieting can cause permanent damage, such as loss of bone density
95% of people who lose weight by dieting gain the weight back and more!
Repeated dieting may actually result in an elevated set-point. This means it's possible to
start off in a healthy weight range and diet your way up to an unhealthy weight
Source: Region of Peel Public Health, (2008). The Problems with Dieting to Lose Weight