Food and Nutrition

Icebreaker

Which flavors of chips would you be willing to try ?

Ketchup

Fried Pickles with Ranch

Creme Cheese Salmon

Mango Salsa

How does eating healthy benefit us?

Healthy Skin

Anti-Aging

Healthy eating can prevent damage so that the skin does not look prematurely old and hair does not turn gray.

One major reason for most skin problems and for dull-looking skin is because of toxins from foods we eat! Eating healthy can help get rid of acne and hormonal imbalances.

Lean Muscle

More Energy

People are busy and stressed, which contributes to low energy levels. One way to improve our energy levels is by eating better.

Eating healthy leads to optimal vitamins intake! This helps you gain muscle over time by supporting your body’s ability to exercise

Why do you think it is important to know your eating habits?

Get to Know

Your Habits

You may ask yourself...

Do I prefer big or small meals?

How do I react to hunger?

What times do I find myself typically snacking?

What foods do I eat in the morning? In the evening?

Make Healthy Food More Appealing

Dress It Up!

Food Prep & Cooking

Make Sure You Are Hungry

Make Small Modifications

In small amounts, sugar helps the healthy stuff go down

For example,

- Raw broccoli and carrots, Unpleasant

- Broccoli and carrots dipped in light ranch, bring it on!

How good would an apple taste after you just walked out of an All You Can Eat Buffet?

Now how good would an apple taste when you first wake up in the morning?

Same idea with snacking!

Instead of changing your whole diet, make small changes to familiar foods!

For example,

- Replace white bread with wheat bread

- Bake something instead of frying it

Learn to make healthy food taste good to you!

Meal prep is the key to healthy, homemade eating without a lot of work.

With prep each week, you can stock your freezer and eat meals for breakfast, lunch and dinner!

Drink Water

2 Glasses

How much do you think the average person should be consuming per day?

When you wake up helps activate internal organs

Answer = 6 to 8 Glasses per Day

1 Glass

30 minutes before a meal helps with digestion

1 Glass

Before taking a bath helps with blood flow

You need to drink plenty of fluids to prevent dehydration

• Try to avoid sugary soft and fizzy drinks, as they're high in sugars, which is bad for your teeth and health.

• Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass.

• Remember to drink more fluids during hot weather or while exercising.

1 Glass

Before bed helps reduce chances of stroke and heart attack

Learn the Facts

Fats

Too much fat in the diet can mean lead to an increased risk of disease

There are 3 main types of fats:

1) Saturated

2) Unsaturated

3) Trans

Sugars

Trans Fats

Saturated Fats

Unsaturated Fats

Some foods have sugar naturally—like fruits, vegetables, and milk.

Other times, manufactures add sugars and syrups to products -- These are called added sugars

Just like it sounds, added sugars are not in foods naturally—they’re added, and have no essential nutrients

Found in plant foods and fish

Found in animal sources of food, so meat and dairy products

Created in an industrial process that adds chemicals to vegetable oils to make them more solid

For example,

Salmon

Butter

Doughnuts

Nuts and seeds

French Fries

Bacon

Avocado

Fried Chicken

What types of food have added sugars?

Burgers with beef

Try to replace saturated fats with unsaturated fats in your diet!

This can help and decrease your risk of organ failure and heart disease

Avoid trans fats!

Trans fat is considered by many doctors to be the worst type of fat you can eat

Limit your saturated fats!

It is one of the unhealthy fats

Over consumption of saturated fats can lead to organ failure and heart disease

Regular sodas, energy drinks,

and sports drinks

Candy

How many tablespoons of added sugar does the average american consume in 1 day?

Fruit drinks, such as fruit-ades

and fruit punch

17!!

Sweet rolls, pastries,

and doughnuts

Consistency & Moderation is KEY!!

You will not become healthy from eating one salad

And you will not become unhealthy from eating one doughnut

Reading the Box

At the top of the Nutrition Label serving size is listed

It also lists how many servings are in the box, this is called servings per container

Serving Size is where they get you!

ALWAYS COMPARE

Portion Size

Serving Size -

The amount of food the label measures

Portion Size -

The amount of food you'll realistically eat in a serving

Serving Size

Portion Size

Serving Size

10 Fritos

The whole bag

Chips

3/4 Cup

2 Cups

Cereal

Calories

On the nutrition label you can also find calories

A calorie is used to measure the energy found in food

Although every diet and person is different,

on average doctors recommend you take in about 2,000 calories per day

Nutrients to Limit

Saturated Fats

Trans Fats

Sodium (aka salt)

Added Sugars

Nutrients you want!

Vitamins

Iron

Calcium

Potassium

Why Farmers Markets

Find a Market near YOU

Why food banks?

Nearby Locations