YOUR HEALTHYOUR WEIGHT

By Dr. Kamila Forst

Excess weight and extra body fat may lead to problems such as high BP, high blood cholesterol and type II diabetes

May raise the risk of heart disease and stroke

Maintaining a healthy weight plays an important role in the prevention of developing these diseases

Together healthy eating and active living are the best ways to reach and maintain a healthy weight

From a health standpoint, there is no one ideal weight for anybody

Instead, there is a range of weight that can be healthy for you

BMI tells you whether you have a high or low risk of developing health problems

Take a look at your shape

When it comes to your health, where you carry your weight can be just as important as how much weight you carry.

Apple? – male 102 cm (40 in.), 90 cm ( 35)

- female 88 cm (35 in.), 80 cm (32)

(within 8 cm/ 3 in.) Pear?

Indicators of Well-being in Canada National Picture — In 2008, 37% of Canadian adults were

measured as overweight, and 25% as obese. In 2005, 35% were measured as overweight and 24% as obese

Gender — More men were overweight or obese than women in 2011

Age — In 2011, those aged 45 to 64 had the highest self-

reported overweight or obese rate at 60%  Youth — A larger proportion of boys were overweight or obese

than girls in 2011 First Nations — For on-reserve First Nations in 2002-2003,

adult women had higher rates of obesity than adult men.

Regions — In 2011, the overweight rate was the lowest in Brtitish Columbia (30%). British Columbia also had the lowest obesity rate (14%). Newfoundland and Labrador had the highest overweight rate (40%), and obesity rate (29%)

International Picture —  Recent data for G7 countries (2009 and 2010) showed that the percentage of the population that was overweight or obese was the lowest in France and the highest in the United States. Canada ranked third highest.

Healthy eating – The basics

Nutrition for the body is like fuel for a car Three key principles:

1) Eat regularly (every 4 – 6 hrs; Avoid skipping meals

2) Have balanced meals; include carbohydrates (incl. Fibre), Proteins, healthy fats

3) Manage portions

Food groups

Carbohydrates

What do they do for you?

They give you energy

Where do you find them? You find them in sugary and starchy foods

like potatoes, rice, cereals, pasta, bread and some fruit and vegetables.

Proteins

What do they do?

They help your body grow and repair itself

Where do you find them?

You find them in meats, poultry, fish, dairy products, eggs and beans.

Fibre

What does fibre do for you?

It helps you digest your food.

Where do you find it? Cereals, fruit, bread and vegetables

Fats

What do fats do for us?

Fats provide energy, keep the body warm, and protect the vital organs from impacts.

Minerals

What do they do for you?

Iron is good for the blood

Calcium is good for your bones

Magnesium is good for your nerves

Where do you find them?

Minerals are in lots of foods but are especially in fresh fruit and vegetables.

Vitamins e.g. vitamin A, B, C, D, E What do they do for you?

Vitamins are good for keeping your body healthy. They are good for your skin, bones and teeth

Where do you find them?

Vitamins are mostly found in dairy products (milk, eggs and butter), fresh fruit and vegetables

Which two food groups give you energy?

Which food contains lots of carbohydrates? What are proteins good for? Where can you find vitamins? What are iron, calcium and magnesium?

Vitamins are good for your ****, *****, and *****.

Proteins help your body **** and ****** itself. Fibre helps you ****** your food. Carbohydrates and fats provide you with

****** so that you can do things

Sample meal plan

Breakfast:

Cold cereal (1/2 cup, 125 mL)

Whole grain toast (1 slice, bigger appetites 2)

Low-fat milk (1cup, 250 mL)

Peanut butter (2 tbsp, 30 mL) or low fat cheese (2 oz, 60 g)

Tea or coffee

Lunch

1 sandwich 2 slices of whole grain bread or 6 in. pita meat, chicken or fish (2 oz or 60 g) non-hydrogenated margarine (1 tsp, 5 mL) Carrot sticks Grapes Low-fat plain yogurt (3/4 cup, 175 mL) Tea or coffee

Bigger appetites – add soup (1 cup, 250 mL) and an extra oz of lean meat

Dinner – smaller appetites

Potato (1 medium) or rice (2/3 cup, 150 mL) Vegetables Non-hydrogenated margarine ( 1 tsp, 5 mL) Lean meat, chicken or fish (2 oz, 60 g) Cantaloupe (1 cup, 250 mL) Low-fat milk (1cup, 250 mL) Tea or coffee

Dinner – bigger appetites

1 Lrg potato or cooked noodles (1 ½ cup, 375 mL)

Vegetables Green salad with low-fat salad dressing Lean meat, chicken or fish (4 oz, 120 g) 1 med pear Low-fat milk (1 cup, 250 mL) Tea or coffee

Evening snack

Smaller appetites:

Low-fat cheese (1 oz, 30 g)

Whole grain crackers (4)

Bigger appetites:

Peanut butter (4 tbsp, 60 mL)

Whole grain crackers (4)

Low-fat milk (1 cup, 250 mL)

Using the Nutrition Facts Table % Daily Value – calories and 13 core nutrients The next time you're shopping for food, use

the Nutrition Facts table to help you choose healthier foods

Look at the amount of food (serving size) Read the % DV

5% DV or less is a Little

15% DV or more is a lot

Reading labels

Choose Less of fat, saturated fat and trans fats, and

sodium More of fibre, Vit A, calcium, and iron

http://www4.hrsdc.gc.ca/.3ndic.1t.4r@-eng.jsp?iid=6 (Employment and Social Development Canada)

http://www.cdc.gov/nchs/data/hestat/overweight/overweight_adult_03.htm (Centers for Disease Control and Prevention)

http://www.hsph.harvard.edu/nutritionsource/recipes-2/