Eat Well, Live Well

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Eat Well, Live Well

• Choosing Foods for Good Health

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Carbohydrates

• Brains preferred fuel source
• Provides energy to muscles, nerves other body
  tissues
• Simple/complex/fibre
• 50-55 of calories should come from CHO (complex
  or naturally occurring sugars)
• Food sources grain, rice, vegetables/fruits,
  legumes, honey

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Protein

• Forms structural components in the body
• Bodys protein continually in state of
  breakdown/repair/maintenance
• Helps immune system defend against viruses
  bacteria
• Can provide energy, if theres not enough CHO
• 15-20 intake should come from protein
• Food sources meat, fish, legumes

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Fat

• Fat stores provide body w/ energy (esp during
  light exercise)
• Acts as insulation, protect major organs
• Supply body with fat-soluble vit (A, D, E, K)
• ½ of daily energy required comes from fat stores
• Should make lt 30 intake
• Types saturated, poly/monounsaturated

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Vitamins/Minerals

• Do not provide energy, but they are needed to
  help make energy
• Help other nutrients work better
• Fat soluble vitamins (A, D, E ,K)potential for
  toxicity
• Water soluble vit (Bs and C)

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Water

• Most abundant compound in body
• Makes up to 50-80 of body weight
• Essential nutrients ( can survive only a few days
  without water)
• Helps regulate body temp, BP, and heart func
• Lubricant, cushions joints, moistens eyes,
  protects brain and spinal cord
• Need 6-8 cups per day

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Canadas Food Guide

• Help Canadians ages 2 and up make healthy food
  choices
• By following the CFG, can reduce risk o obesity,
  type 2 diabetes, heart disease, certain types of
  cancer, osteoporosis
• Describes the type and amount from the 4 food
  groups to include for healthy eating
  (Vegetables/Fruit, Grain Products, Milk Milk
  Products, Meat Meat Alternatives)

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Vegetables Fruit

• Eat at least one dark green and one orange
  vegetable each day
• Choose vegetables/fruit made with little or no
  added fat, sugar or salt
• Have vegetables and fruit more often than juice
• Outer most part of rainbow
• Servings/day 4-10

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Grain Products

• Choose whole grain more often
• Choose products that are lower in fat, sugar,
  salt
• Whole grain products provide fibre- feel full and
  satisfied
• Serving/day 3-8

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Milk and Alternatives

• Drink skim, 1 or 2 each day
• Choose lower fat milk alternatives (yogurt,
  cheese)
• Servings/day 2-4

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Meat and Alternatives

• Have meat alternatives such as beans, lentils,
  tofu often
• Eat at least 2 servings of fish/week
• Prepare meat and alternatives with little or no
  added fat or salt
• Servings/day 1-3

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Canadas Food Guide

• Summary points (see handouts)
• Importance of variety (see handouts)
• Label readings (see handouts)

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Pre-Activity meals

• Eat CHO rich foods ( breads, grains, cereal,
  fruits, vegetables)
• Familiar foods that are easily digested
• Include a small amount of protein ( 2-4 before
  activity) such as 2 tbsp peanut butter, 1 egg
• Avoid high fat foods
• Liquid meals (1 hr prior) such as smoothies, meal
  replacement drinks

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Post work out meals

• Need fluid, CHO, and protein
• Examples of good choices include 100 fruit
  juice, fig bars, yogurt, bagel, chocolate milk,
  boiled egg, bread, tomato juice, water

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Resources

• Dieticians.ca
• Dialadieticians.org
• Sportsmedbc.com
• Healthcanada.ca
• Local Health Authority ie Fraser Health