Canada Food Guide
Name three categories on a healthy plate
1. Fruits and Vegetables
2. Whole Grain
3. Protein
What is the maximum number of sugar packets per day?
9 packets sugar/day for men (36g)
6 packets sugar/day for women (24g)
Food examples with 9 sugar packets: 355ml can of pop, Tim Horton's small ice cap, Tim Horton's muffin, 2 ego waffles with 2 tbsp maple syrup, 1 cup of juice with a Tim Horton's cookie, 3 cups of Lucky Charms
Tuna with White Rice VS. Tuna on Brown Bread, Bonus: Explain why
Tuna with brown bread
Increased fiber in brown bread
How can caffeine impact mood?
Increase anxiety, fatigue (when wearing off), jittery, irritability
If you are gaining weight; what should be the first goal to address this?
Explain how a KD meal could meet all three categories of the Canada Food Guide
Add ground beef, sausage, hotdogs
Add a serving of vegetables (frozen, canned or fresh)
Give one example of a health problem caused by high sugar intake
Fatty Liver Disease, Diabetes, Heart Disease, Kidney disease, Obesity
Chili VS. Chicken Noodle Soup
Chili: high protein and high fibre
True or False:
3 small coffees from Tim Horton's is less than the recommended amount of caffeine per day (400mg)
False- it is 420mg
How do we maintain weight?
Portion control, follow Canada's Food Guide, follow exercise routine, speak to your doctor about metformin
How many servings of fruits & vegetables is recommended (per day)?
5
Name a nutritious cereal (2 sugar packets or less per cup)
Raisin Bran, Shreddies, Shredded Wheat, Cheerios, Corn Flakes, All Bran
BLT & Honey Crueler VS. Chicken Wrap & 2 Timbits
Chicken Wrap & 2 Timbits
Better if grilled instead of crispy
When in the day should you stop drinking caffeine?
8h before bedtime
What's a safe amount of weight to lose with diet and exercise (no medication)?
5-10lbs
What is the recommended beverage in the Food Guide?
Water
What is one serving of juice? (two oranges)
Half a cup (125ml)
Vanilla Yogurt VS. Plain yogurt, fruit, granola topping
*Bonus explain why*
Plain yogurt, fruit, granola topping
Meets all the requirements of Canada Food Guide
Give an example of a food with omega 3
Fish is the best source!
Why did "The Biggest Loser" contestants gain their weight back?
No longer following same diet restrictions, unable to maintain extreme measures, body is trying to get back to your highest weight by increasing your hunger and decrease fullness hormones (Ghrelin & Leptin)
What is the difference between white bread and whole wheat?
Increased fibre
When people try to drink less sugary beverages and foods, they get sugar cravings. Give one example of a strategy to manage sugar cravings
-eat a small amount of the food/drink you are craving after a meal
-eat a fruit instead, sugar free gum, herbal tea
-4 D's “delay,” “distract,” “deep breathing” and “drinking water.”
Nature Valley: Sweet & Salty Peanut Granola Bar VS. Quaker: Strawberry Yogurt Bar
Nature Valley: Sweet & Salty Peanut Granola Bar
Explain what happens when you don't have enough fiber in your diet
Constipation, your gut microbiome fails (no rain in your forest!), bloating, fatigue, inflammation, weakened immune system
Explain the role of metformin in regard to weight management
Prevent weight gain related to anti-psychotics, can help with 10lb weight loss, prevents diabetes