basics of healthy eating handout

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3/21/11 1 The Basics of Healthy Eating Jennifer Hill, Registered Dietitian Foodie Nutrition www.foodienutrition.com [email protected] Introduction 1. Nutrition 101 2. Canada’s Food Guide 3. Building Balanced Meals & Snacks 4. Healthy Eating on a Budget 5. Meal Planning 6. Shopping & Cooking Tips Why is nutrition important anyway? You are both made of and fuelled by what you eat. Your body is made up of proteins, fatty acids, water, minerals, etc. Your body uses carbohydrate, protein, and fat for energy. Foods contain hundreds of chemicals that help repair damage and prevent disease Canada’s Food Guide

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Page 1: Basics of healthy eating handout

3/21/11

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The Basics of Healthy Eating

JenniferHill,RegisteredDietitianFoodieNutrition

[email protected]

Introduction

1.  Nutrition1012.  Canada’sFoodGuide3.  BuildingBalancedMeals&

Snacks4.  HealthyEatingonaBudget5.  MealPlanning6.  Shopping&CookingTips

Whyisnutritionimportantanyway?

•  Youarebothmadeofandfuelledbywhatyoueat.

• Yourbodyismadeupofproteins,fattyacids,water,minerals,etc.

• Yourbodyusescarbohydrate,protein,andfatforenergy.

• Foodscontainhundredsofchemicalsthathelprepairdamageandpreventdisease

Canada’sFoodGuide

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Canada’sFoodGuide

• VegetablesandFruit

• MilkandAlternatives

• Grains

• MeatandAlternatives

UsingtheFoodGuide

MakingaBalancedMeal Timing&Spacing

• HowoftendoIeat?•  4‐6hours•  Snackiflongertimebetweenmeals

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Andtodrink?

•  Pop,fruitpunch,sportsdrinks,energydrinks,andjuicedrinksarehighinsugarandlowinnutrients

•  Youneedabout2litresofwatereveryday

Whataboutthe“good”stuff?

HealthyEatingonaBudget

•  Buildthemainpartofyourmealaroundrice,noodlesoranothergrain.Choosewholegrainmoreoften.

•  Usesmallamountsofmeat,andincludevegetables.Casseroles,stir‐friesandothermixeddishesaregreat.

•  Cookinlargerbatches,andhaveleftovers.

•  Buyfruitsandvegetablesthatareinseason.

ShoppingTips

•  Startwithaplan,shopwithalist,andeatbeforeyouleavehome!

•  Shoptheflyer:makeuseofthein‐storespecials.

•  Sticktotheperimeterofthestoreasmuchaspossible.

•  Compareprices:•  Tomatoes540mL$1.09=21.3¢/100mL•  Tomatoes794mL$1.69=20.2¢/100mL

•  Whenshoppingtheaisles,beawareofmarketingstrategies.

•  Sticktobasicsinsteadofpreparedfoods.

•  Buyno‐nameandfrombulkbins.

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MealPlanning

• Planningaheadcanhelpyou:•  getenoughofall4foodgroups•  addvariety,soyou’renoteating

thesamethingeveryday•  savemoney(bybuyingonly

whatyouneed)•  useupfoodsthatyoualready

haveonhand•  savetimebyshoppinglessoften

HealthyCookingTips•  Startfromscratchwithwholefoods.

•  Carefulnottoovercooktheveggies.

•  Trybaking,broiling,stir‐frying,andsteaming.

•  Chooseleanermeats(loin=lean,rib=higherfat).

•  Govegetarianacoupletimesaweek.

•  Includefruitindesserts.

Inanutshell•  Eatawidevarietyoffoods.

• Getbackinthekitchen.

•  Thegoalisoverallbalance,notperfection.

•  Eatwithpleasureandmindfulness.

•  Failingtoplanisplanningtofail…