ABC’s of Healthy Eating 2002 National Nutrition Month theme by Dietitians of Canada

1. ABC’s of Healthy Eating2002 National Nutrition Month theme by Dietitians of Canada Part of the Live Better. Live Longer Workplace Health Promotion Program Developed by the Windsor-Essex County Health Unit and Heart Health Action Windsor-Essex. March 2002.

2. Outline • Identify the “ABC’s of Healthy Eating” • Identify foods that are sources of these nutrients • Discuss ways to increase your intake of foods high in these nutrients Live Better. Live Longer Workplace Health Promotion Program. 2002

3. What are the ABC’sof Healthy Eating? A is for Anti-oxidants is for B-vitamins is for Calcium & other bone nutrients B C Live Better. Live Longer Workplace Health Promotion Program. 2002

4. Up the Anti-oxidants Anti-oxidants help to: • Reduce the number of “free radicals” which damage cells in our body in the same way that rust attacks metal. • Maintain everyday health and may help reduce risk of heart disease, cancer and other conditions, like cataracts. Live Better. Live Longer Workplace Health Promotion Program. 2002

5. Some Well-Known Anti-oxidants • Vitamin C,Vitamin E and Carotenoids like Beta-carotene, Lycopene • Food is your best source for these nutrients • Potential for harm if taken as supplements • Vitamin C if greater than 2,000mg/day • Vitamin E if greater than 1,000 mg/day • Beta-carotene NOT recommended as a supplement Live Better. Live Longer Workplace Health Promotion Program. 2002

6. Food Sources of Many Anti-oxidants • Deeply coloured vegetables and fruits like: Carrots, sweet potatoes, winter squash, dark green leafy vegetables, oranges, grapefruit, kiwi fruit, broccoli, strawberries, sweet peppers, tomatoes and tomato sauces, etc. • Nuts and seeds • Wheat germ & whole grains • Legumes Live Better. Live Longer Workplace Health Promotion Program. 2002

7. B Smart with Your Food • B-vitamins perform many core everyday functions like: • Keeping blood and nervous systems healthy • Helping our body use energy from food • Examples of some B-vitamins include: • Thiamin, Riboflavin, Niacin, B6, B12 and Folate (folic acid) Live Better. Live Longer Workplace Health Promotion Program. 2002

8. Food Sources of Some B-Vitamins • Enriched breads, cereals and pasta • Dried beans and lentils • Broccoli, green peas & spinach • Oranges & orange juice • Nuts & sunflower seeds • Meat, fish & poultry • Milk products • Fortified soy & rice beverages • And more… Live Better. Live Longer Workplace Health Promotion Program. 2002

9. CalciumCounts • Eating calcium-rich foods throughout life helps to maintain bone mass and teeth, and helps prevent osteoporosis • Calcium works with other bone-building nutrients like Vitamin D, phosphorous, magnesium and fluoride Live Better. Live Longer Workplace Health Promotion Program. 2002

10. Food Sources of Calcium • Fluid milk which is also fortified with Vitamin D, important in calcium absorption • Yogurt and low-fat cheese • Canned salmon & sardines with bones • Tofu with calcium sulfate • Fortified soy & rice beverages • Fortified orange juice • Almonds, Bok choy & other plant foods also provide calcium but in much smaller amounts Live Better. Live Longer Workplace Health Promotion Program. 2002

11. Let’s Take a Typical Day: • From sunrise to sunset… • What changes could you make to increase your intake of some of these ABC nutrients? Live Better. Live Longer Workplace Health Promotion Program. 2002

12. Typical Breakfast • One piece of white toast with margarine and jam • One cup of black coffee Live Better. Live Longer Workplace Health Promotion Program. 2002

13. Breakfast with More ABC’s • Whole grain cereal with sliced banana and 1% milk and a glass of orange juice • 1-2 slices of whole wheat toast with peanut butter and jam, and a glass of 1% or skim milk • ¾ cup (175 grams) low-fat yogurt with a whole grain muffin or bagel • Take along a piece of fresh fruit and a bagel to eat during your commute to work • Bring your breakfast to work • And, having a coffee is OK to add to your breakfast; it should not be a substitution for breakfast! Live Better. Live Longer Workplace Health Promotion Program. 2002

14. Typical Lunches • Cheeseburger, small fries and a diet pop OR • Sliced ham sandwich on white bread with mayonnaise, diet pop and 3 Oreo® cookies Live Better. Live Longer Workplace Health Promotion Program. 2002

15. Lunch with More ABC’s • Make sandwich on whole grain bread, bun or bagel like pumpernickel, rye or multigrain • Add dark green leafy vegetables to sandwich • Include a nutritious beverage such as 1% or skim white or chocolate milk, or 100% fruit juice • Use low-fat or fat-free sandwich spread • Include 1-2 servings of fresh, canned or dried fruit • 1-2 fig-filled cookies Live Better. Live Longer Workplace Health Promotion Program. 2002

16. More Lunch Ideas… • For a fast-food type of lunch: • Sub sandwich made with roasted chicken, roast beef or turkey, with added veggies like chopped green peppers and tomato, little or no added oil-based sauces, on a whole grain bun • Include a nutritious drink like skim or 1% white or chocolate milk, or 100% fruit juice Live Better. Live Longer Workplace Health Promotion Program. 2002

17. Typical Suppers • Macaroni and cheese with a hot dog, milk and chocolate chip cookies for dessert OR • Frozen pizza with diet pop and ice cream for dessert OR • Baked chicken breast with Minute Rice® and frozen peas Live Better. Live Longer Workplace Health Promotion Program. 2002

18. Supper with More ABC’s • Mac and cheese meal: • Add some mixed frozen veggies and cut up cooked ham slices or canned tuna; a whole wheat roll, canned peaches with vanilla yogurt • Frozen pizza meal: • Top with chopped frozen green peppers and broccoli, mix pre-made coleslaw with fat-free salad dressing and serve with 1% chocolate milk and oatmeal cookies • Baked chicken meal: • Cooked chicken breasts with tomato-based pasta sauce, brown rice with added sauteed mushrooms and onions, spinach salad greens with baby carrots, and frozen peas. Live Better. Live Longer Workplace Health Promotion Program. 2002

19. Typical Snacks • Potato chips • Chocolate bars • Nachos with grated cheese • Large, high fat muffins • Cookies • Pop • Timbits® Live Better. Live Longer Workplace Health Promotion Program. 2002

20. Popcorn Pretzels Fresh fruit Raisins, dried apricots and other dried fruit Whole grain cereals like Corn Bran®, Multigrain Cheerios® etc. Cut up veggies dipped in low-fat or fat-free salad dressing Hommus or bean dip with whole wheat pita wedges Whole grain crackers with peanut butter or salsa Low-fat yogurt Snacks with More ABC’s Live Better. Live Longer Workplace Health Promotion Program. 2002

21. Set Small Goals to Include More ABC Nutrients • FOCUS ON: • adding one more vegetable and/or fruit per day • including at least one more whole grain product per day • adding one more serving of milk products per day • including at least one more serving of beans per week Live Better. Live Longer Workplace Health Promotion Program. 2002