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Transcript of THANK YOU TO OUR SPONSORS · THANK YOU TO OUR SPONSORS. ... Distribution (%) of Total Daily Energy...
For questions, please email: [email protected]
WE WELCOME QUESTIONS
• Questions will be answered in the second half of this webinar
• For questions, please email:
WHY HEALTHY EATING MATTERS
Dr. Paul Oh
MD MSc FRCPC FACP Medical Director
Cardiovascular Rehabilitation and Secondary Prevention, UHN
AGENDA
• Why Healthy Eating Matters
• Healthy Eating In Canada
• COVID-19 And Nutrition
• A Review Of Evidence-based Dietary Patterns
• Putting It All Together: Canada’s Food Guide
• Trending Topics In Nutrition
• Practical Tips on Healthy Eating
• Q&A
CHRONIC DISEASE IN CANADA
(Image source: PHAC, 2019)
COMMON RISK FACTORS FOR CHRONIC DISEASES
Non-modifiable
• Family History
• Ethnicity
• Age
• Gender
Modifiable
• Inactive lifestyle
• Unhealthy Eating
• Smoking
• Alcohol
• Stress
WHY HEALTHY EATING MATTERS
Unhealthy Eating
DiabetesHeart
DiseaseHigh Blood
PressureStroke
Some Cancers
Brain Health
(Health Canada, 2016; Heart and Stroke, 2018)
WHY HEALTHY EATING MATTERS
Up to 80% of premature deaths from heart disease and stroke can be prevented by following a healthy diet and being physically active
(Health Canada, 2016; Heart and Stroke, 2018)
Unhealthy Eating
DiabetesHeart
DiseaseHigh Blood
PressureStroke
Some Cancers
Brain Health
HEALTHY EATING IN CANADA
More than half of Canadians 12 and older consume fruits and vegetables less than five times a day
(PHAC, 2017; Heart and Stroke, 2017; Health Canada, 2016)
Many Canadians do not get enough calcium, magnesium, potassium, vitamin D, and fibre
HEALTHY EATING IN CANADA
(Heart and Stroke, 2017)
38.9%
6.3%6.5%
48.3%
Unprocessed orMinimally Processed
Processed CulinaryIngredients
Processed Foods
Ultra-Processed Foods
Distribution (%) of Total Daily Energy Intake
HEALTHY EATING PATTERNS
Niloufar DeilamiRegistered Dietitian, Masters of Public Health
www.niloufardeilami.com
We Need To Change Our Eating Habits But Nutrition Information Can Be So Confusing!
NUTRITION AND COVID-19:
MYTH OR TRUTH?
NUTRITION AND COVID-19:MYTH OR FACT?
Drinking warm water regularly will protect me from getting the COVID-19 virus.
NUTRITION AND COVID-19:MYTH OR FACT?
Drinking warm water regularly will protect me from getting the COVID-19 virus.
NUTRITION AND COVID-19:MYTH OR FACT?
I need to take “immune-boosting” supplements and natural health products to protect myself from the COVID-19 virus.
NUTRITION AND COVID-19:MYTH OR FACT?
I need to take “immune-boosting” supplements and natural health products to protect myself from the COVID-19 virus.
NUTRITION AND COVID-19:MYTH OR FACT?
Eating a healthy and balanced diet, along with following other healthy lifestyle habits, plays an important role in keeping our immune system strong.
NUTRITION AND COVID-19:MYTH OR FACT?
Eating a healthy and balanced diet, along with following other healthy lifestyle habits, plays an important role in keeping our immune system strong.
NUTRITION AND THE IMMUNE SYSTEM
Vitamin A Vitamin C Vitamin E Vitamin D
Folate Selenium Zinc(UnlockFood, 2020)
WHAT IS A HEALTHY DIETARY PATTERN?
MEDITERRANEAN DIET
• Primarily plant-based
• Source of:
• Fibre
• Healthy fats
• Vitamins
• Minerals and
antioxidants
• Limited processed foods
and red meat
MEDITERRANEAN DIET
• Can lower:
• LDL cholesterol
• Blood Pressure
• Blood sugar
• Inflammation
• Can lower risk of:
• Heart disease
• Stroke
• Diabetes
• Cognitive decline
and dementia
(Diabetes Canada,2018; Estruch et al. 2018; Petersson et al., 2016)
CARDIAC COLLEGE MED DIET SCORE TOOL
DASH DIET
Send questions to: [email protected]
• Therapeutic diet for
lowering blood pressure
• Mostly plant-based
• Includes whole,
unprocessed foods
• Prescribes specific
servings
• Limit on sodium
DASH DIET
Send questions to: [email protected]
• Can lower:
• LDL cholesterol
• Blood pressure
• Blood sugar
• Can reduce risk of:
• Heart disease
• Stroke
• Diabetes
• Gout
• Kidney Disease
(Diabetes Canada,2018; Saniee et al., 2014; Rai et al., 2017 )
VEGETARIAN & VEGAN DIETS
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• Plant-based
• Rich in nutrients
• Can help lower:
• LDL cholesterol
• Blood pressure
• Blood sugar
• Inflammation
• Can reduce the risk of:
• Heart disease
• Stroke
• Diabetes
• Some cancers
(Diabetes Canada,2018; Heart and Stroke, 2018; CCS 2020)
PORTFOLIO DIET
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Nuts(45 g daily)
Viscous Fibre(20 g daily)
Plant Sterols(2 g daily)
Plant Protein(50 g daily)
PORTFOLIO DIET
Send questions to: [email protected]
Nuts(45 g daily)
Viscous Fibre(20 g daily)
Plant Sterols(2 g daily)
Plant Protein(50 g daily)
• “A portfolio of cholesterol
lowering foods”
• Can help lower:
• LDL cholesterol
• Blood pressure
• Blood sugar
• Inflammation
• Can reduce risk of:
• Heart disease
• Stroke
• Diabetes
(Diabetes Canada,2018; Jenkins et al., 2007)
What do these diets have in common?
Whole foods that come from plants
TRENDING TOPICS IN NUTRITION
A HEALTHY EATING PATTERN IS…
Send questions to: [email protected]
• Evidence-based
• Enjoyable
• Easy to sustain in the
long term
PRACTICAL TIPS FOR HEALTHY EATING
Karley FallaiseRegistered Dietitian, Loblaw Companies Limited
How to Get Started
• Incorporating healthy eating patterns into our daily meals
– Meal planning basics
– Healthy meal and snack ideas
– Mindful eating and enjoying your food
Meal Planning Basics
Meals
• Plan for at least 3 meals a day
• Space 4-6 hours apart
– Avoid skipping meals to prevent feeling really hungry
• Based on balanced plate
Snacks
• Listen to your “hunger cues”
• Include fibre + protein
• Plan for 1-3 snacks a day
Image from Health Canada
Meal Planning BasicsStep one: Plan
• Set aside 10-30 minutes once a week to brainstorm meal ideas
• Check your fridge, freezer or cupboards for what you have
• Check flyers for sale items and make a shopping list
• Aim for balance
• Get inspired and be creative
• Keep a recipe binder of your favourite go to meal ideas
Step two: Prepare
• Pack lunches the night before and make multiple if you can
• Plan for extras when making dinner (use those leftovers)
• Don’t forget to add some healthy grab and go snacks
Step three: Eat!
• Take the time to eat and step back from work
Get the whole family involved! • Pick recipes, meal plan and make a
grocery list together
• Younger children can help with stirring, pouring, squeezing a lemon, mashing potatoes and peeling hard boiled eggs
• Children as old as 8yrs can write a grocery list, prepare simple breakfasts and lunches, and use simple kitchen equipment such as a can opener after they have been shown how to use safely
• Make cooking fun and get creative in the kitchen together!
At Home Tip
Unlockfood [Internet]. Toronto: Dietitians of Canada; c2020 [updated 2019 Feb 15; cited 2020 Apr 6]. Cooking with Kids of Different Ages; [about 7 screens]. Available from: https://www.unlockfood.ca/en/Articles/Child-Toddler-Nutrition/Cooking-with-Kids.aspx.
Tools to Make Healthy Choices Label Reading
Image from Health Canada
Tools to Make Healthy Choices Label Reading
Image from Health Canada
Tools to Make Healthy Choices Label Reading
Image from Health Canada
BreakfastMeal Ideas
Most important meal of the day
Improved performance and attention
Reduces hunger later in day
Plan within 1-2 hours of waking
Healthy Breakfast Ideas:
• Smoothie: Greek yogurt + frozen fruit + kale + nut butter
• Breakfast wrap: Scrambled eggs + spinach + mushrooms + cheese
• Overnight oats: Oats + milk + yogurt + fruit + almonds
• High fibre cereal + milk + nuts + fruit
• Filling toast ideas:– Nut/seed butter
– Cottage cheese
– Ricotta cheese
– Avocado and boiled egg or tempeh
Lunch Meal Ideas
Use leftovers
Make multiple lunches (ex. Salads)
Bulk cooking (ex. Soups)
Saves time, money and nutrition!
Healthy Lunch Ideas:
• Grain bowl: Brown rice + chopped vegetables + beans + avocado
• Vegetable and bean soup + whole grain crackers + fruit
• Chicken wrap + side salad + yogurt
• Sandwich ideas:
- Mashed chickpeas + tzatziki + lemon juice + dill
- Egg salad
- Salmon salad
- Thinly sliced chicken from dinner the night before
- Homemade veggie burgers
Dinner Meal Ideas
Eating together
Planning ahead
Getting everyone involved
Healthy Dinner Ideas:
• Roast chicken + carrots + parsnips + sweet potato
• Salmon + brown rice + steamed green beans
• Tofu pasta: stir-fried tofu + crumbled cauliflower + grated carrot + tomato sauce + whole grain pasta + parmesan
• Lentil tacos: lentils + sautéed peppers & onion + spices + flour tortilla + shredded cabbage + avocado
• Chicken stir-fry with broccoli + carrot + ginger + garlic + peanut sauce + soba buckwheat noodles
5 Ways to Use Frozen Vegetables Meal Ideas
• Frozen vegetables are just as nutritious as fresh, and convenient to have on hand since they have a long shelf life!
• 5 Ways to use frozen vegetables:1. Make fried rice: frozen peas, carrots, corn2. Smoothies: frozen kale or spinach3. Soups: frozen kale/spinach, mixed veggies4. Stir Fry: cook a bag of mixed veggies and add to
your protein + sauce5. Add to convenient foods: make convenient pantry
items into a healthier option by adding to them! For example, take a bag of Sidekicks noodles- add mixed frozen veggies and frozen edamame or canned beans and you have a balanced meal!
Staple Pantry ItemsMeal Ideas
Canned tomatoes
Beans and lentils
Canned fish
Chili, soup, stew, butter chicken, pasta sauces, homemade gravy for roasts
Soups, salads, wraps, roasted, dips, mix into meat based dishes
Salads, wraps, mac and cheese, tuna melts, fish cakes, salmon dip
Healthy Snacks Meal Ideas
Choose foods that will nourish your body
Snack when hungry
Include a source of protein + fibre
Snack Ideas:
• Unsalted trail mix
• Mini pita + hummus + veggie sticks
• Apple + cheese
• Banana + peanut butter
• High fibre granola bar
• Homemade energy bites
• Roasted chickpeas
• Edamame + apple
• Yogurt + fruit
Choosing a Healthy Granola Bar or Cereal Meal Ideas
4-8-4 Guide 4g or more of fibre
Less than 8g of sugar
4g or more of protein
• High fibre and low sugar
• High protein and low sugar
What is Mindful Eating?
• “Mindfulness means paying attention in a particular way, on purpose, in the present moment and non judgmentally” – Jon Kabat-Zinn
• Non-judgmental approach to food
• Being in the present moment
• No restrictions on food
Recognizing Hunger Cues
• Ask yourself “Am I hungry?”
• Yes….then eat!
• No, then what is going on?
• Following a rule?
• Emotion?
• Craving?
The Hunger & Fullness Scale
May, M., Galper, L., Carr, J. Am I Hungry? What to do when diets don’t work. 2005. Phoenix: Nourish Publishing.
Ravenous Starving Hungry Pangs Satisfied Full Very Full Discomfort Stuffed Sick
1 2 3 4 5 6 7 8 9 10
Benefits of Mindful Eating
We might:
• Have less feelings of deprivation and be satisfied with less food
• Make healthier choices
• Enjoy eating more
• Accept ourselves by moving away from judgmental thoughts
Verstuyf, Vansteekiste, Texeira, 2012
Overview
Set small goals for yourself
Start with planning ahead, shopping and prepping foods at home
Get the whole family involved
Follow the balanced plate
Eat regularly throughout the day
Become a mindful eater
Visit bookadietitian.ca for appointment
• https://www.unlockfood.ca
• https://www.cookspiration.com
• www.cardiaccollege.ca
• www.diabetescollege.ca
• https://www.dietitians.ca
• https://food-guide.Canada.ca/en/
• https://www.loblaws.ca/dietitians
RESOURCES
UPCOMING SESSIONS
Please join us for the upcoming sessions:
Date Time Topic
Wednesday May 27 12:00p.m It’s Your Move: Small Changes to Get You Moving More.
Follow us on Twitter: @TorontoRehab
For questions, please email: [email protected]
