Download Nutrition Info pt 3

Nutrition!
What is Healthy Eating?
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Enjoying a wide variety of foods from each
food group every day and choosing lowerfat foods more often as recommended in
Canada’s Food Guide to Healthy Eating. It
is the overall pattern of foods eaten and
not any one food, meal or even a day’s
meal that determines if an eating pattern is
healthy.
What is Healthy Eating?
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Healthy eating is essential for meeting
energy and nutrient needs for growth,
development and overall health and well
being. It also means recognizing the
body’s cues for hunger and satiety
(fullness), eating meals/snacks throughout
the day and enjoying the pleasures of
eating for good health.
Canada’s Food Guide Suggests:
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enjoy a variety of foods.
emphasize cereal, breads, other grain products,
vegetables and fruit.
choose lower fat dairy products, leaner meats and
foods prepared with little or no fat.
achieve and maintain a healthy body weight by
enjoying regular physical activity and healthy
eating.
limit salt and caffeine.
Canada’s Food Guide:
Grain products
 Vegetables and Fruit
 Milk Products
 Meat and Alternatives
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Not “Good” or “Bad”
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All foods can be a part of healthy
eating. There are no “bad” or “good”
foods. It is important that healthy
eating is the sum total of all foods
choices made over time.
Calories and Nutrients
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Healthy eating enables us to meet energy needs for growth,
development and activity.
There are approximately 50 known nutrients that the body
needs to be healthy.
Nutrients are components in foods that provide energy,
facilitate growth, and help the body function properly.
Nutrients are divided into 6 classes: carbohydrate, fat, protein,
vitamins, minerals and water.
Carbohydrate, fat and protein are the nutrients that provide
energy for the body. Energy from food is measured in calories.
Vitamins, minerals and water perform specific functions and
also help the body use the energy.
Three Nutrients Often
Lacking in Adolescents:
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Calcium - It helps build strong bones. The
more you take, the stronger your bones. It
prevents osteoporosis. The best sources
of calcium include milk, yogurt, cheese and
soy beverages.
Three Nutrients Often
Lacking in Adolescents:
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Iron - It’s found in our blood and it carries
oxygen to blood cells. Oxygen helps cells
produce energy. When there is little iron in
the blood, there is less oxygen to help
produce energy, and thus, one feels very
tired. During these times, you need plenty
of iron, especially for developing muscle
mass. Iron is found in such foods as meat,
poultry, seafood, grains and some
vegetables
Three Nutrients Often
Lacking in Adolescents:
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Fibre - Dietary fibre is found in the
parts of plants we cannot digest. It
plays an important role in the
prevention and treatment of many
diseases. Fast foods and other readyto-eat foods contain little fibre. Fibre
can be found only in foods of plant
origin such as grains, cereals, fruits,
vegetables, nuts and seeds.
Healthy
eating and
active living reduces
the chances of disease
Healthy Body Weight
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A weight range for adults that is
related to good health. Being above or
below the range increases the risk of
health problems, and decreases the
likelihood of good health. Since
adolescents grow at different rates
there is no way to accurately measure
their healthy body weight.
Malnutrition
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Any condition caused by excess or
deficient energy or nutrient intake, OR
by an imbalance of nutrients.
Metabolism
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All the chemical processes in a living
organism (e.g. human) producing
energy and supporting growth.
“Sometimes” Foods
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Foods from the food groups and/or
Other Foods category that are high in
energy and not very nutrient, such as
cookies, cake, potato chips, cream
cheese, fruit drinks, and pop.
Overeating
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Eating more food on a daily basis than
the body’s requirement. Eating past
satiety (fullness), and above
maintenance and growth needs.
Undereating
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Eating less food on a daily basis than
the body’s energy and nutrient
requirements for growth, development
and overall health and well-being. Not
eating in response to internal hunger
cues.
“Everything in Moderation”
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To use something in small quantities
rather than in excess (e.g. to drink pop
once a week instead of every day or to
put a little bit of butter on your popcorn
instead of a lot).
Designing a NEW Food
Guide
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Goal: to design and create a Food Guide
poster that will inform individuals and
promote healthy eating based on Canada’s
Food Guide to Healthy Eating.
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Part 1: Food Guide Poster
Part 2: 2-Day Meal Plan
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Part 1: Food Guide Poster
 You will choose a specific target
group and design the Food Guide
poster with them in mind.
  Include the information that is in
Canada’s Food Guide to Healthy
Eating (i.e. the 4 food groups, and the
serving numbers/sizes)
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Part 2: 2-Day Meal Plan
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 Create meal plans for two (2) days for
your target group. It must include breakfast,
snack, lunch, snack, supper, snack. Your
daily meals must meet the daily
requirements and have a variety of foods.
 The meal plans can be made into a
pamphlet that would be found in the poster,
or typed out on sheets and attached to the
poster.
These are some factors to consider
when you are determining your target
group. You don’t have to limit your
target group to these factors…this is
just to get you thinking!
Target Group Profile
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Gender(s)  Male
 Females Males and Females
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Lifecycle Stage School Age Children
 Preschoolers Young Adults
 Adolescents  Middle aged adults
 Pregnant women Elderly
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Interests/Lifestyle Factors
 Sports: specifically ___________
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Vegetarian Reading
 Lactose Intolerance Music
 Food Allergies Dance University /college
student Limited mobility (physically disabled)
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Assessment Criteria
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Food Guide Poster:
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Content: (K/U) (25%)
Target Group is clear
Correct Serving Numbers presented
Correct Serving Sizes presented
4 food groups represented
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Presentation: (Communication) (25%)
Creativity demonstrated
Use of colour, graphics
Neat lettering
Neat cutting
Correct spelling and grammar
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2-day meal plan:
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Content: (Application) (25%)
2 complete days with all meals/snacks included
Serving sizes are correct
Number of servings is appropriate for target group
Variety of foods are presented
Food choices are appropriate for target group
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Presentation: (Communication) (25%)
Use of titles/subtitles
Well organized (easy to follow)
Neat (straight lines, easy to read lettering)
Correct spelling and grammar
Canada’s Food Guide:
 http://www.hc-sc.gc.ca/fnan/alt_formats/hpfb-dgpsa/pdf/foodguide-aliment/print_eatwell_bienmangeng.pdf
 http://www.healthycanadians.gc.ca/eati
ng-nutrition/food-guide-aliment/indexeng.php
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Good Luck 