Post on 23-Dec-2015
Why is Water Important
• Humans are made up of 2/3 water• We can survive weeks without food but most
people would be dead in 4 days without water• We lose approximately 1.5L of water per day
– Therefore, we should drink 1.5-2L of water each day
• Role: helps us get rid of toxic substances, regulates our temperature, used as a delivery system (throughout our body) and is a lubricant for our body
7 Easy Tricks to Drink More Water
1. Put a glass of water by your bed & drink it when you wake up
2. Carry a 500ml bottle with you throughout the day
3. Dilute juice 50/50 with water
4. Flavor it (fresh lemon, lime, ginger or mint, or herbal or fruit teas)
5. Fruits & veggies (2 pieces of fruit & 2 servings of veggies can provide 500ml of water)
6. When you are hungry, drink a glass of water; we often mistake thirst for hunger
7. Always have 1 glass of water with coffee & 2 glasses with alcoholic drinks
Why is Protein Important?
• Known as the body’s building blocks• Role:
– Vital for growth & repair of body tissue– Used to make hormones, enzymes,
antibodies & neurotransmitters– Help transport substances around the body
• Protein should make up 15-25% of your total calorie intake (the higher end if you are trying to lose weight)
Why are Carbohydrates Important?
• Carbs are your fuel source… provides the energy you need throughout the day– Broken down to glucose
• Should make up 50-65% of your total calorie intake
• Comes in 2 forms:– Slow-releasing– Fast-releasing
Why is Fat Important?• Fat is good & necessary in small quantities (and the good
kind!!)• Reduces the risk of cancer, heart disease, allergies,
Alzheimer’s disease, arthritis, eczema, depression, fatigue & PMS
• The human brain is 60% fat– 1/3 should come from essential fats to achieve your full potential
for health & happiness• Most Westerners eat too much saturated & trans fats & not
enough unsaturated• Fat should make up 20-25% of total calorie intake
– It comes out to approx. 1/8 of what you eat because there are more calories in 1g of fat than 1g of protein or carbohydrates
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Nutrition information provided on food labels
“Good source of vitamin C”
INGREDIENTS: Whole wheat, wheat bran, sugar/glucose-fructose, salt, malt (corn flour, malted barley), vitamins (thiamine hydrochloride, pyridoxine hydrochloride, folic acid, d-calcium pantothenate), minerals (iron, zinc oxide).
• Nutrition Facts
• Ingredient List
• Nutrition Claims
• Health Claims“A healthy diet…”
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Nutrition Facts are based on a specific amount of food - compare this to the amount you eat
All the nutrient information is based on this amount of food.
The specific amount is:• listed under the Nutrition Facts
title• listed in common measures
you use at home and a metric unit
• not necessarily a suggested quantity of food to consume
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Examples of Specific Amount of Food
Food type Suggested Serving Size
Bread 50 g (1slice), if unsliced
OR
25 - 70 g (1-2 slices), if sliced
Crackers and melba toast
15 - 30 g (4 crackers)
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The % Daily Value (% DV) is:
• a benchmark to evaluate the nutrient content of foods.
• based on recommendations for a healthy diet.
• used to determine whether there is a lot or a little of a nutrient.
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Use the % DV to make informed food choices
Increase a specific nutrient...
Decrease a specific nutrient...
calcium, iron, fibre ≥15% DV HIGH
combined saturated and trans fats
≤ 10% DV LOW
fat, sodium ≤ 5% DV LOW
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Nutrition claimsWhen you want to decrease the amount of certain nutrients:
Free • none or hardly any of this nutrient• an example is “sodium free”
Low • a small amount• an example is “low fat”
Reduced• at least 25% less of the nutrient compared with a
similar product• an example is “reduced in calories”
Light • can be used on foods that are reduced in fat or reduced in calories
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Nutrition claimsWhen you want to increase the amount of certain nutrients:
Source • contains a significant amount of the nutrient • an example is “source of fibre”
High or good source
• contains a high amount of the nutrient• an example is “high in vitamin C”
Very high or excellent source
• contains a very high amount of the nutrient• an example is “excellent source of calcium”
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General health claims• General health claims are generally developed:
• Consumers should not solely rely on general health claims to make informed food choices.
by third party organizations by corporations
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Nutrition Labelling Summary
Use Nutrition Facts, the ingredient list, nutrition and health claims to make informed food choices.
Nutrition Facts: easy to find, easy to read, and on more foods.
Nutrition Facts are based on a specific amount of food - compare this to the amount you eat.
Use % Daily Value to see if a food has a lot or a little of a nutrient.
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Vegetables and Fruit
Canada’s Food Guide Messages
• Eat at least one dark green and one orange vegetable each day.
• Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
• Have vegetables and fruit more often than juice.
Label InformationLow sodium vegetable juice
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Grain Products
Canada’s Food Guide Messages
• Make at least half of your grain products whole grain each day.
• Choose grain products that are lower in fat, sugar or salt.
Label InformationBread
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Label Information Cheese
Milk and Alternatives
Canada’s Food Guide Messages
• Drink skim, 1%, or 2% milk each day (or fortified soy beverages).
• Select lower fat milk alternatives.
Part Skim Cheese
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Meat and Alternatives
Canada’s Food Guide Messages
• Have meat alternatives such as beans, lentils and tofu often.
• Eat at least two Food Guide Servings of fish each week.
• Select lean meat and alternatives prepared with little or no added fat or salt.
Label InformationTuna
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Oils and Fats
Canada’s Food Guide Messages
• Include a small amount - 30 to 45 mL (2 to 3 Tbsp) -of unsaturated fat each day.
• Use vegetable oils such as canola, olive and soybean.
• Choose soft margarines that are low in saturated and trans fats.
Label InformationNon-hydrogenated margarine