Healthy Family Nutrition Forever-Active.com

Healthy Nutrition

Healthy Nutrition:
Important Nutritional Facts

By:Barb Del Brocco, RHN
Registered Nutritionist
barbdelbrocco@gmail.com

Nutrition Article
According to a recent article on Nutrition, eating
right doesn't have to be complicated.
Nutritionists say there is a simple way to tell if
you're eating right. Colours. Fill your bowls with
bright rainbow colours. Greens, reds, yellows. In
fact, my kids did that this morning. They
had bowls of M&M's and said they never knew
eating right could be so easy????

AGENDA
 Healthy Nutrition:
 What is it? Importance of Nutrition & Breakfast?

 Food & Drink:
 Fiber, Protein, Bread, Pop, Juice, Water

 Food Facts & Meals/Snacks:
 Myths & Suggestions

 Nutritional Game:
 True or False with prizes

Genetics Loads the Gun,
Lifestyle Pulls the Trigger!

According to a WHO (World Health
Organization) report on human disease,
9 out of 10 Canadians will die
from chronic disease that is
largely preventable through
diet, exercise and a smoke free lifestyle.

What is Healthy Nutrition?
 Healthy Nutrition: What is it?
 Total food eaten fuels our bodies
 Needed to survive and live a healthy life

 Healthy Nutrition: Why Important?
 To help our body grow (both body & brain)
 Maintain our body to be strong & energetic
 Repair our bodies when we are injured or tired
 Helps avoid diseases later in life
 Helps you to live a long life

Importance of Breakfast

 Breakfast: Why Important?
 Avoid hungry feelings so you eat right
 Provide fuel so you can stay awake and learn

 What to Eat for Breakfast?
 PROTEIN: Eggs & milk takes longer to digest
 FIBER: Important source of vitamins

 What Not to Eat for Breakfast?
 Sugar (e.g. Fruit Loops & White Toast & Jam)

Breakfast

Skipping Breakfast: Why You Should Not?
 More difficult to think, remember, or learn
 Feel tired = less active = less healthy
 Feel hungrier = distracted and less alert
 Will eat almost anything when hungry

BOTTOM LINE:
No Breakfast = Less Smart & Less Healthy
Hint: Earlier to Bed = Earlier to Rise to eat a proper breakfast

Food & Drink: Fiber
 What is Fiber?
 Whole grain bread, brown rice, vegetables, whole
grain cereals, nuts, seeds and fruit!
 Helps digestion work properly by getting rid of toxins
and waste
 Why is Fiber Important?
 Keeps you feeling full for a longer time
 Makes it easier to go to the bathroom
 Gets rid of toxins that can make you sick or cause
diseases like cancer
 Lowers cholesterol

Food & Drink: Protein
 What is Protein?
 Meat, eggs, fish, milk, beans, yogurt, seafood
 Required for growth, maintenance and repair of all
cells in your body

 Why is Protein Important?
 Helps build bones, muscles, skin and make blood
 Strong muscles allow you to be active
 Being active makes you healthier and smarter
 It keeps you feeling full longer

Food & Drink: Bread & Flour

Bread & Flour: White is the Worst!
 “The whiter the bread, the sooner you’re dead!!”

 Also known as enriched flour or wheat flour

 Look for the word “WHOLE” in front of the flour

 White Bread contains lots of salt which is bad for you

Food & Drink: Pop

POP: Full of Sugar & Caffeine
 Sugar = lots of calories that make you fat
 Caffeine = hyperactivity and dehydration
 Damages cells in the body
 Puts stress on Pancreas (insulin) + bad for Bones
 Eats away at Stomach lining

DIET POP: Also Bad Choice even with 0 Calories!
 Aspartame can cause brain cancer / tumours
 Increases appetite so you end up gaining weight,
not losing by weight drinking diet pop

Food & Drink: Juice
 JUICE: How healthy is it?
 100% fruit juice: lots of sugar = lots of calories
 Lots of sugar = bad for your teeth
 Lots of calories = unnecessary weight gain
 Juice will make kids hyper = less learning
 Juice will make kids feel full = avoid good foods
 Eating the fruit instead of the juice gives you
fiber and makes you feel full longer

 BOTTOM LINE: Don’t drink too much Juice
and go for the actual fruit or water instead

Food & Drink: Juice
How Sweet Drinks Add Up
 1 Can of Pop per day = 150 Calories
 2 glasses of Juice per day = 240 calories for both glasses
TOTAL: 390 calories per day

AFTER JUST ONE YEAR: 40 extra pounds?
 142,000 calories
 One pound of fat = 3,500 calories
 142,000 calories = 40 pounds

Bottom Line: Avoid Pop & Too Much Juice

Food & Drink: What to Drink
 What should you drink: WATER!!
 Zero calories and no added salt to make you
thirstier
 Water is cheap = save money

 How to liven up Water?
 Add lemon, orange, lime, or even cucumbers for
taste

 What else to drink: Non-fat Milk!!
 2-4 servings per day of calcium-rich foods

Food & Drink: Water

 Why is Water So Important?
 80% of your body is made of water
 Needed to maintain a healthy body and mind
 Without water = poor concentration
 Dehydration: Symptoms include irritability,
poor concentration, headaches, tiredness

Hint:
Keep water cooled in fridge or in a water cooler
and make it easy to access for all kids.

Food Facts: Menu Planning
 What Should You Eat?
 A healthy breakfast that doesn't need to be
extravagant or take a long time to prepare

 Protein can come from many sources such as
low-fat meat, eggs, nuts or dairy products

 High-fiber foods include fruits, vegetables and whole
grains and should be included in every meal

Meals / Snacks: Breakfast

 Nutritious and Healthy Breakfast?
 Oatmeal: add nuts or fruit on top
 Fruit Smoothie: Frozen Berries, Banana, Mango, Peach
and even Spinach + non-fat milk in blender
 Eggs: Quickly scrambled on top of whole wheat toast
 French Toast, Waffle or Pancakes: Whole grains
 Maple Syrup: Best choice

 HINT: Replace syrup with FRESH berries or slices of
fruit on top

Meals / Snacks: Breakfast
 Other Nutritious Breakfast Ideas:
 Whole grain Toast, Bagel, Wrap or English Muffin
with cheese, almond/peanut/pumpkin
butter/sunbutter
 Plain Yogurt + fresh fruit or nuts on top or even
healthy cereal sprinkled on top
 Breakfast Taco: Shredded cheese on a whole
grain tortilla, folded in half, topped with salsa

Hint: Last night’s leftovers – they’re not just for
dinner anymore!

Meals / Snacks: Lunch
 Lunch Menu
 Pasta: Whole wheat, whole grain, brown rice or
even Quinoa (don’t judge until you try it!)
 Salad: Lettuce, onions, cucumbers, apples,
cheese with oil and vinegar or oil and lemon
dressing
 Burrito: Homemade with beans, brown rice,
lettuce, cheese, tomatoes and salsa on a whole
grain Wrap
 Sandwich: Whole grain bread (never White!!)
with last night’s dinner (e.g. chicken, turkey)
topped with lettuce and cucumbers

Meals / Snacks: Dinner
 Dinner Menu: Have Fun!!!
 Homemade Pizza: buy Whole Wheat Pizza dough at
grocery store and top it with good/healthy stuff (cheese,
onions, tomatoes, potatoes, broccoli, etc.)
 Broiled Chicken: with sweet potato and tossed salad
 Fish: Salmon or Fillet of Sole, bake with salt/pepper,
lemon and dill served with brown rice
 Pasta: mixed with olive oil, cheese and garlic, add
broccoli

HINT: Get the whole family involved. Kids need to learn
how to cook when they are young (some Dads too!)

Meals Planning: Snacks
 Snacks
 Vegetables or Crackers (without hydrogenated
oils) with Hummus or Salsa
 Natural Yogurt with Fruit
 Homemade Muffins
 Fresh Fruit
 Cut Cucumber slices, Carrot & Celery sticks
 Air-popped Popcorn (avoid the microwave bags)

HINT: Avoid sugary snacks that make you hungrier
and or less healthy for you!

Food Facts

 Eat every 2-4 hours = You will be less Hungry
 Why?
Also keeps the blood sugar in your body at an even
level preventing mood swings or hyperactivity

Example of a Typical Meal Schedule
8:00 am – Breakfast
10:30 am – Morning snack
12:45 pm – Lunch
2:15 pm – Mid afternoon snack
4:15 pm – Light snack
6:00 pm – Dinner
8:00 pm – Light snack

Food Facts: Important Tip
 Avoid Large Late Night Meals:

 Eating high fat, high salt, high calorie meals
before bed will zap your early morning energy
and make it hard to get out of bed in the
morning….sort of like a food hangover

 Omit sweets before bedtime to avoid falling
asleep or waking up in the middle of the night

 One teaspoon of sugar suppresses the immune
system for up to 4 hours

Nutritional Game:

TRUE OR FALSE
QUESTIONS
(Prizes to be Won!)

Nutritional Game: True or False

Question:

Brown Eggs are healthier than White Eggs.

Nutritional Game

FALSE
The colour of the eggshell only depends
upon the breed of the hen not how
healthy the egg.


Question:

Eating less by skipping a meal when you
are not hungry will help you lose weight.


FALSE
Skipping a meal to lose weight will
only make your body want to eat
more at the next meal or cause your
body to go into starvation mode
which causes weight gain.


Question:

If you chew your food for a longer
time before you swallow, you eat less.


TRUE
It takes approximately 15 to 20
minutes for your stomach to tell your
brain when you are full.


Question:

Fresh fruit juice is a good substitute
for eating the whole fruit.


FALSE
Juice contains less vitamins than the
actual piece of fruit and has no fiber and
has lots of calories.


Question:
Being thirsty is a good way to know if
you are about to become dehydrated.


FALSE
By the time you are thirsty, studies
indicate that you are already
somewhat dehydrated.


Question:
Drinking water can prevent
and lessen headaches.


TRUE
Everyone needs water to survive and
without it, your body gives you signs
that something is wrong.


Question:

Bananas can help make you feel
calm and relaxed.


TRUE
Bananas contain important
B Vitamins which help reduce
stress and relax you.


Question:
When an egg floats in water, it is “off”
or gone bad and should not be eaten.


TRUE
When an egg is fresh it will lie on
its side at the bottom of a glass of
water. As it ages, it will begin to tilt
upwards and will finally float when
it has gone bad.


Question:

A Tomato is a Fruit.


TRUE

Tomatoes are good for you!!


Question:
Most of the fiber in Fruit
is in the peel.


TRUE
Note: Be careful to wash all fruit including the
outside peels (like oranges or cantaloupe) that
might fall on dirty floors and transfer germs to
your hands when eating.

Genetics loads the Gun,
Lifestyle Pulls the Trigger!

Quote:
Those who think they have no time
for eating healthy will sooner or
later have to find time for illness!

GENETICS… Loads the Gun
LIFESTYLE… Pulls the Trigger!

QUESTIONS?

Nutrition Article

According to a recent article on Nutrition, eating
right doesn't have to be complicated.
Nutritionists say there is a simple way to tell if
you're eating right. Colours. Fill your bowls with
bright rainbow colours. Greens, reds, yellows.

Healthy Nutrition is
...not M&M’s

Contact Info

Barb Del Brocco, RHN
Registered Nutritionist
barbdelbrocco@gmail.com
or
416-985-8849

Healthy Family Nutrition Forever-Active.com

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