HEALTHY EATING HEALTHY EATING HABITS SURVEY Question A

HEALTHY EATING

HEALTHY EATING HABITS SURVEY � Question A: Do you eat breakfast? • Why should we? �Need to “break the fast”. �Increase mental function, energy, and concentration. �Include 3 out of 4 food groups for a balanced breakfast. (ie. bowl of cereal with banana slices). � Question B: Do you eat when you are hungry? • Why should we? �People lose the ability to listen to their body’s hunger cues.

HEALTHY EATING HABITS SURVEY � Question C: Do you snack between meals? • Why should we? �Important to have snacks to maintain blood sugar level and meet increased energy needs during growth. �Choose healthy snacks more often. �Important that people eat appropriate number of servings and nutrients each day. �Try to include 2 out of 4 food groups. � Question D: Do you eat healthy snacks? • Why should we? �Include more grains, vegetables and fruits as snacks.

HEALTHY EATING HABITS SURVEY � Question E: Do you eat while watching television? • Why shouldn’t we? �Tend to eat, even if not hungry. �Often eat “nutrient poor” foods. � Question F: Do you eat until you feel full? • Why shouldn’t we? �It takes about 20 minutes for the body to feel full.

HEALTHY EATING HABITS SURVEY � Question day? G: Do you eat at least 3 meals a • Why should we? �Missing meals may lead to not eating enough to supply nutrients and energy. �In time metabolism may decrease as the body becomes better at storing food as fat. � Question basis? H: Do you eat fast food on a regular • Why shouldn’t we? �Often has higher fat and salt. �Often lower vegetables, fruit and fiber. �May not be getting enough nutrients and servings.

HEALTHY EATING HABITS SURVEY � Question I: Can you tell when you are full? • Why can’t we sometimes? �Most people lose the ability to listen to their body’s hunger/satiety cues. �Society programmed people to associate eating with situations, even when not hungry. � Question eating? J: Do you wish you could stop • Why shouldn’t we? �Long-term starvation leads to extreme weight loss, heat irregularities, pale skin, hair loss on head, fine hair growth on face and hands.

HEALTHY EATING HABITS SURVEY � Question K: Do you think you would be thin if you ate less? • Why shouldn’t we? �Short-term water loss. �Long-term, body fights to maintain set point. �Eventually gain back weight and more unless lifestyle change and increased metabolism � Question L: Do you finish your meal even when are full? • Why shouldn’t we? �If not listening to body and hunger cues, will consume more than needed. �Leads to weight gain if energy expenditure not balanced.

HEALTHY EATING HABITS SURVEY – SAMPLE GRAPH 30 25 20 YES 15 NO 10 5 0 A B C D

How does one achieve and maintain a desirably body size and weight without dieting? �Adopt healthy eating habits • Follow Canada’s Food Guide to Healthy Eating • Eat when you are hungry, not bored �Engage in daily physical activity • Include strength, endurance, and flexibility activities �Learn to accept yourself • Feel good about yourself

“SET POINT THEORY” � Each body has a particular weight that it tends to maintain. � Genetics play a key role in determining body weight. � Set point range can fluctuate between 5 and 10 lbs. and cannot be permanently lowered through dieting. � If an individual’s weight is below or above their set point range, their body will experience physiological and emotional changes to reestablish itself. � There is no “ideal” weight for those of the same height and age because people have different body shapes and frames. � Healthy eating and regular exercise will help lead to a healthy weight.

Assessing Weights of Growing Teens � A valid method to “measure” and assess the weights of adolescents to determine whether they are healthy is NOT available in Canada. � Teens grow at different rates to the end of puberty. � Changes in body shape and size are also influenced by family genetics, eating patterns and physical activity level.

BMI � A measure of healthy weight range called the Body Mass Index (BMI) is available for people between the ages of 20 -65 because they have complete their linear growth. � The BMI is not suitable as a tool to estimate a healthy weight range for growing teenagers. BMI = ( kg/m² ) (weight in pounds * 703 ) —————— height in inches² BMI Weight Status Below 18. 5 Underweight 18. 5 -24. 9 Normal 25 - 29. 9 Overweight 30 & Above Obese

CHALLENGE �Give up Favourite Junk Food for 1 week.

FOOD AND ACTIVITY TRACKING SHEET � Analyze your food consumption over the next 4 days, as well as yesterday (Sunday) for all meals and snacks. � For food each item determine which of the categories (Grain Product [GP], Vegetables and Fruits [VF], Milk Products [MP], Meat and Alternatives [MA] and Other Foods [OF]) it falls under, and check it off on the marking sheet � Analyze your current Physical Activity level (i. e. , Frequency, Intensity, Time and Type) based on current standards. � Lastly, recognize the balance or imbalance between your energy in and your energy out.