Fluids and Hydration
True or false – Water is the best thing to drink to keep you hydrated?
True
Chicken is a good source of fibre.
False
True or false – our bodies use carbohydrates as their main source of energy?
True
True/False: Drinking a lot of coffee or tea later in the day can make it hard for you to sleep at night
True! Getting enough sleep every night is important for our mental health. The caffeine in coffee and tea can make it harder to get a restful sleep. Try reducing the amount of coffee/tea you have in the afternoon, or try a decaf option!
True/False: Vitamin D comes from the sun!
True! But we don't get the same amount all year. Supplementing is recommended in the winter time, because we don't get enough sun during these months
Drinks high in calcium like milk are good for our ____?
Bones
What has more fibre per serving– bran cereal or peanut butter?
Bran cereal
True or false – trans fat is a healthy source of fat?
False
Name an activity that you like to do instead of eating
Exercise, take a nap, read a book, talk to a friend, go online, play a game, do a puzzle
What mineral do you have to reduce (eat less) if you have high blood pressure?
Sodium (found in salt)
We can also get fluid from foods. Name a food that is also high in fluid (water)
Fruit (melon), vegetables (cucumber, lettuce), soups and sauces
What is an example of a high fibre food?
Vegetables, fruit, whole grain bread or pasta, brown rice, oatmeal, bran products, etc.
Give an example of a good that is a good source of protein.
Meat (chicken, beef, pork, fish), dairy (cheese, milk, yogurt), beans and lentils, nuts and seeds, tofu, soy
Name 2 foods that are both healthy AND cheap (good for a budget)
Sweet potatoes, potatoes, carrots, apples, bananas, cabbage, coleslaw mix, peanut butter, canned beans/lentils, frozen vegetables, eggs, tofu, oatmeal, brown rice, brown bread
What is the vitamin found in most citrus fruits?
Vitamin C
Give a tip to reduce your intake of sugary drinks.
Drink a healthier option (water, milk), have a smaller glass, only have it at 1 meal or snack instead of all, have fresh fruit instead of juice
List a benefit of eating fibre foods.
Feel full longer, helps prevent and manage constipation (keeps you regular), helps to control blood sugar and cholesterol, helps with weight loss
The 3 types of macronutrients are?
Protein, fat, carbohydrate
What is a benefit to eating with other people (eating with loved ones, friends, colleagues) versus eating alone?
Talking and connecting with others, reducing social isolation, being more mindful of what you eat (e.g. instead of eating in front of the TV), focusing on cultural practices and traditions, learn/taste/talk about new foods.
What is the mineral that helps keep our blood cells healthy? Hint: if we don't have enough, it causes a condition called anemia
Iron
Name a sign or symptoms that you are dehydrated.
Feeling thirsty, feeling tired or lightheaded, having dark coloured pee, going a long time without peeing
When you increase fibre in your diet, you should also make sure you are getting enough ____
fluid (water)
Give an example of a food that is a source of healthy fat.
Fatty fish (salmon, albacore tuna, sardines, mackerel), olive oil, avocado, nuts, etc.
The Mediterranean diet has been associated with improved mental health and reduced risk of heart disease. What are some foods that are included in a Mediterranean diet?
Fish, lean meats (chicken, turkey), dark leafy greens, berries, citrus fruits, beans/legumes, nuts/seeds, avocado, olive oil, yogurt
Name 2 foods that have Vitamin A
Orange vegetables and fruits like carrot, sweet potato, cantaloupe, apricots, squash