Not including milk, yoghourt or cheese daily, means THESE key nutrients could be low or missing
Key nutrients from the Milk & Alternatives group include Calcium, vitamin D, B12 and protein
100
This is the energy intake teenagers require, with average of about 1 hour exercise /day to maintain a healthy weight
What is 2300 to 3000 calories (males)
and 1700-2400 calories (females)
Do we need to count calories to be healthy?
100
This percentage of NB'ers get enough fibre in their diet to benefit their health?
What is 2%
FIBRE PROTECTS!!
Choose whole grain bread, mix high fibre cereal into normal cereal, oatmeal packets, fruits and vegetables, beans and nuts, flax seed, hemp seed, sunflower seeds!
100
Foods are divided into food groups based on this
What is the "Key Nutrients" of the foods.
Plan meals with all 4 food groups
100
A balanced meal ideally has this many food groups
What is 3 or 4.
200
Health Canada began adding this vitamin to milk, margarine and butter because 50% of children had been affected by the condition of rickets (soft bones).
What is Vitamin D
Sunshine vitamin ; need 20 min /day during the summer or supplement 400-1000 IU / day
200
These are physical signs that energy or protein intake are too low
- fatigue / tiredness
- loss of muscle
- headaches
- irritable
- lightheaded / faint
- nutritional deficiencies
200
This percentage of High School students eat 5 or more servings of fruits and vegetables?
What is 50%
Five servings= 1 apple, 2 kiwi, 1 cup tomato sauce on spaghetti
Try it! It's not that hard!
200
English muffin, Spaghetti, pizza crust, porridge....all belong to this food group
What is Grains!
- bread, buns, pasta, rice, crackers, cereal, waffles
- choose whole grains as much as possible
- eat more if more active, less if less active
200
These are ideas for turning a eggs into a balanced meal that includes all 4 food groups!
- make an omelet with fresh vegetables, grated cheese and whole wheat toast
- boil and make an egg salad sandwich, with berries and yoghourt
300
Susie, a vegetarian is finding she is unusually tired, sick all the time, out of breathe with little exertion. She is likely deficient in this mineral.
What is IRON!
Iron-rich plant based foods: tofu, soy nuts, lentils, beans, pumpkin seeds, TVP, fortified cereals
300
Reducing this type of fat in the diet is key to lowering the incidence of heart disease:
What is Saturated fats!
300
This percentage of calories are coming from 'treat' food in the average Canadian diet
What is 30%
Treat foods - which are Nutrient POOR - High RICH
300
You need this many servings of milk and alternatives, daily
What is 2 (females) to 4 (males) servings
- 1 serving = I cup, 50 g cheese, 175g yoghurt
- choose lower fat milk products
300
One serving of grains is one slice of bread or a weight of
30 g; this is how many grains in a foot long sub bun
What is 6!
400
Intake of this mineral is so high it is predicted that all of this generation with have high blood pressure, as adults
What is sodium (salt)
Recommended - 1500 mg
Average current intake - 3000 mg
"Hells Kitchen Chicken" 6000 mg/serving!
A McD's meal - 1000-1500 mg
Mr Noodles 1500 mg
400
These are great strategies to manage weight:
- Eat 3 balanced meals
- Listen to hunger cues
- Keep treats at once in a while
- Enjoy being active, daily
- Journal food / stresses / activity level
- Talk to a Registered Dietitian!
400
70% of people in NB do not get enough of this vitamin which boosts the immune system, protects the body from cancers
Hint: cantaloupe, carrots and spinach are excellent sources of this vitamin!
What is vitamin A!
Eat one serving of dark orange or green F/V everyday!
400
A salad covering 1/2 your plate would provide this many servings or the 6-8 servings of Fruits / Vegetables needed daily
What is about 2 servings Fruit / Vegetable Food group .
- Include fruits or vegetables at all meals and snacks
400
You would add a food from this food group to complete a meal of spaghetti with meat and tomato sauce.
What is the milk & alternatives
Add a glass of milk or grated cheese
500
True or False:
Increasing your intake of this nutrient can reduce your risk of cancer, heart disease by 30-50%
What is fibre
"We don't have a pill that can do that, only FOOD!"
500
True of False:
To be healthy 100% of food choices should be the healthiest choice
False! Aim for 80%!
80:20 Rule
80% healthiest choice 20% for taste and pleasure
Be human, allow forgiveness! Dont give up!
500
82% of NBers do not meet the recommended nutrient requirements for this mineral, which is a significant factors for 1/3 of adults having osteoporosis
What is CALCIUM!
Drink milk, soy milk, lactose free milk, kefir and eat yoghurt or cheese everyday!
500
1 serving from this food group, eaten at lunch and dinner should be the size of a deck or cards and supplies the body with Zinc, iron, protein, and B12
What is meat & alternatives food group
- Eat 2-4 servings from this food group daily
- Choose lean meats, fish, beans, nuts
500
These are good reasons for including all 4 food groups at a meal
What is:
- increase nutrient intake
- sustained energy level
- regulates hunger cues
- adds pleasure and flavour!