Download - Basics of healthy eating handout
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The Basics of Healthy Eating
JenniferHill,RegisteredDietitianFoodieNutrition
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…
