WHY A TOP TEN LIST

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WHY A TOP TEN LIST?

• Lots of nutrition clutter in the media and on
  the web
• If you searched the word nutrition via Google
  on January 13, 2008 you would have to sift
  through 181 million websites!
• You cant do this alone you need a dietitian to
  help you

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Why a Top 10 List contd

• Dietitians are trusted nutrition experts who can
  sift through the clutter and bring you bottom
  line, accurate, evidence based information that
  you can use every day
• In a national telephone omnibus survey conducted
  in April 2005, 92 of responding Canadians rated
  dietitians as the source of nutrition advice that
  they trust most
• 88 of Canadians are very confident about the
  nutrition information they receive from
  dietitians (2005)

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Why a Top 10 List contd

• Dietitians agree these top 10 messages are key
  to overall health

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WHAT SHOULD YOU DO WITH A TOP TEN LIST?

• Review the top 10 list
• Pick out those that you do well and congratulate
  yourself! yippee!!
• Think about out those that need work pick one to
  work on and set a specific, realistic goal for
  yourself or your family
• Make a plan to work on others that need
  improvement its not easy to work on too many at
  once

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DRUM ROLL PLEASE

• Announcing the 2008

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• Want to feel your best? Eat well and get
  physical!

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Why?

• Ward off chronic diseases like obesity, type 2
  diabetes, heart disease and others
• Have better fitness, self-esteem, sense of well
  being and, maybe best of all reduced stress
• Put a smile on your face Im doing something
  good for me.

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How?

• Eat Well Use Canadas Food Guide as your roadmap
• www.healthcanada.gc.ca/foodguide

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How?

• Get Physical Build up to 30-60 minutes or more
  of physical activity every day
• Start slowly and with light activities walking,
  stretching
• Then, get your heart rate up and breathe a little
  faster with brisk walking, shoveling snow,
  swimming, etc.

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How?

• www.paguide.com

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• Benefit from balance challenge and support
  family members to achieve and maintain healthy
  weights.

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Why?

• Plain and simple too many Canadians are
  carrying around too much weight

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How?

• Know your healthy weight
• Calculate your BMI wt (kg)/ht (m2)
• Aim for BMI of 18.5-24.9

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How?

• Calculate your Waist Circumference
• Men should be less than 40 inches (102 cm)
• Women should be less than 35 inches (88 cm)

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How?

• Get up close and personal with food portion
  sizes check out portion sizes in Canadas
  Food Guide

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How?

• Step away from the computer or TV! Get up and
  boogie start walking, gardening, spring
  cleaning, dancing, playing ball or any of a
  million other fun things
• Try to make the time to be active

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• Quality counts whether at home, school, work or
  play, keep healthy food choices top of mind!

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Why?

• Give your body the more than 50 nutrients it
  needs everyday keep your bodys engine going
  for a very long time

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How?

• Again, its simple Make quality food choices
  from morning til night whether at home, work
  or play
• On the go grab a bite thats right
• Change ho-hum to yum-yum try a new taste
  sensation
• Get the whole gang involved teachers, rec
  leaders, co-workers, kids, partners, bosses

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• Give your food portions a makeover tune in to
  moderation in serving sizes.

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Why?

• We makeover everything why not food too?
• Many portion sizes have increased dramatically
  over the years
• Many people dont know what a Canadas Food Guide
  portion is

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How?

• Sit down and measure a few portion sizes
  according to Canadas Food Guide and be amazed!
• Example the popular 19 oz bottle of juice (591
  mL) has 4.7 servings of Vegetables and Fruits
  seriously!
• Stop eating before you feel full

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How?

• Check out the Portion Distortion quiz at
  http//hp2010.nhlbihin.net/portion/

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• Colour your world with vegetables and fruit!

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Why?

• Go for the gusto deeply coloured vegetables and
  fruit are where its at loaded with health
  promoting anti-oxidants
• Lots of vegetables and fruit can help us achieve
  a healthy weight

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How?

• Get fresh when you can! Support local farmers and
  buy local, seasonal produce
• Frozen and canned are also nutritious choices
  they can help stretch your food dollar and give
  you just like fresh taste when not in season
• Chew rather than sip the crunch of vegetables
  and fruit adds more fibre than juices

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• Be a savvy shopper get the nutrition facts on
  foods from the label.

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Why?

• Nutrition Facts tables are now the law use
  them to help you pick the best foods
• Label reading helps make better choices
• Everybodys doing it and its the wave of the
  future!

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How?

• Simply pick up a can or box and start reading!
• Use www.healthyeatingisinstore.ca to help
• Go on a grocery store tour with a dietitian
• Watch portion sizes
• Use the great tools on www.dietitians.ca/eatwell

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• Make meal time a family affair!

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Why?

• Simply put when people eat together, they eat
  better
• Seniors have better social contacts and
  activities
• Children learn life skills when food shopping,
  preparing meals and eating with other
• family members

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How?

• Get into the habit of eating at least 3 meals as
  a family each week
• Get the whole clan involved theres a job for
  everyone
• Get great ideas from Simply Great Food!

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• Healthy eating is more than a flash in the pan
  its a lifetime commitment!

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Why?

• We cant hide from aging! And our nutrition needs
  change as we age
• The Canadas Food Guide has stood the test of
  time as the cornerstone of healthy eating from
  childhood through the golden years

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How?

• Make a change for the better one step at a time
• Have a Healthy Habit jar at home have each
  family member put their idea for the week in the
  jar make a draw and the winner of the week gets
  to choose the homemade pizza toppings!

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• Make www.dietitians.ca/eatwell your go to place
  for trusted information and fun, healthy eating
  ideas!

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Why?

• www.dietitians.ca/eatwell is a hugely popular,
  award winning website that covers nearly every
  nutrition need
• Read about the latest nutrition news, learn about
  food labels, find ideas to cook for dinner and
  even find a dietitian in your area

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How?

• Simply point, click and get informed!
• www.dietitians.ca/eatwell

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• Have a nutrition question? Ask a registered
  dietitian!

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Why?

• When it comes to nutrition information, Canadas
  dietitians are where its at
• Accurate
• Reliable
• Current evidence

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How?

• www.dietitians.ca/find
• Ask your doctor for a referral to a Registered
  Dietitian
• Call your local public health department or
  community health centre
• Call the DC Consulting Dietitians Network toll
  free at 1-888-901-7776

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Thank you!

• For more information