Nutrition Activities in Any Classroom

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2 Copyright © 2016. AHS does not endorse or recommend any commercial products, processes, or services. Any links provided to Internet sites are only for the convenience of World Wide Web users. Alberta Health Services is not responsible for the availability or content of these external sites, nor does Alberta Health Services endorse, warrant or guarantee the products, services or information described or offered at these Internet sites. These materials are intended for general information only and are provided on an "as is", "where is" basis. Although reasonable efforts were made to confirm the accuracy of the information, Alberta Health Services does not make any representation or warranty, express, implied or statutory, as to the accuracy, reliability, completeness, applicability or fitness for a particular purpose of such information. These materials are not a substitute for the advice of a qualified health professional. Alberta Health Services expressly disclaims all liability for the use of these materials, and for any claims, actions, demands or suits arising from such use.

3 Instructions on How to Use the Teacher’s Guide This guide contains everything you need to offer interactive nutrition education to your junior high and high school students, including printable station titles, instructions, worksheets and activity materials. Each station can be completed as a stand-alone activity. They do not have to be completed in the same order as in the guide. An overview of the 10 stations is located in . References available upon request. Table 1 Each station contains: Activity Description Key Messages Station Materials  Includes links to posters, hand-outs and other materials needed for the students to complete the activity Set-up It is recommended to review the posters, hand-outs and activity materials in  advance of facilitating the station. Answer Key for the Activity Discussion Questions and Answers Supplementary Information and Resources Provides optional additional background information for the teacher to extend  learning on the topic. Ideas on How to Use the Activity Stations in your Classroom Provide an overview of each station at the start of the semester. 1. : Semester-long stations Post stations on the classroom walls for students to complete at their own pace over the semester. 2. Student-directed projects : Provide an overview of each station allowing individual students (or groups of students) to choose a station for their self-directed project. Students can present their findings back to the class. 3. : ~45 minutes per activity and discussion. Follow three Complete 1 station per class simple steps: a. Introduce the key nutrition messages and outcomes of the station. b. Have students complete the station worksheet (individually or in groups). c. Go over worksheet answers (if applicable) . The follow -up discussion questions can be used in class discussion, small group or individual work.

4 Table 1. Overview of the 10 Activity Stations Title Materials needed Nutrition Messages and Station Outcomes - Set Goals for Healthier  Student Pre : Each Student will need to work complete a copy of the tracking sheet: Eating D i ary of _______ will Poster: Set Goals For Healthier Eating (print x track their Students  1) 1) for food guide serving Station Title (print x  th Station Instructions (print x 1)  ree days and compare 1.  to e at what they Answer Key of The Diary Canada’s Food Guide to Worksheet: How does it compare?  (print 1 per student) determine whether they Worksheet: Setting SMART Goals are following a healthy  (print 1 per student) diet. Handout: Eating Well with  Canada’s Food Guide 5) (print x Know Your Portions  Poster: Know Your Portions (print x 1)  1) Station Title (print x Students  will practice Station Instructions (print x 1) measuring  Answer Key typical Worksheet: Compare Your Servings  portions of foods eaten 1 per student) (print x and determine how that compares to their Handout: Eating Well with Canada’s Food Guide  2. recommended servings How Much Is 5) (print x Handout: Choose Healthy Portions (print x 5) Canada’s and sizes from  That? - . Food Guide  Food: D isplay 3 or more of these foods - pre cooked cooked rice, cheese, dried - spaghetti, raw cereal, pre fruit, nuts or seeds Plates, bowls, serving utensils  1 cup and (125 mL) , ½ cup (250 mL)  (60 mL) ¼ cup measuring cups Student Pre  Choose and Prepare - work : Ask students to search for a Healthy Food website or ad that provides nutrition, diet, or food weight loss supplements, food advice. Examples : Students will assess the programs . products, or fad diet Poster: Choose and Prepare Healthy Food credibility of the nutrition 1)  (print x 3.  Station Title (print x 1) information in t he media. Food Detective will learn where Students Station Instructions (print x  1) Answer Key to find reliable nutrition  How to find food and nutrition Worksheet:  information on - line and information you can trust (print x 1 per student) learn to recognize fad diet information.

5 1) Poster: Choose Whole Grains (print x  Choose Whole Grains 1)  Station Title (print x 1) (print x Station Instructions  Students will learn to Answer Key recognize sources of whole   Worksheet: Cereal Slayer (print x 1 per student) 4. grains and how to determine sugar and fibre content from (Nutrition Bites Choose Whole Grains Handout:  Cereal Slayer 5) version) (print x a Nutrition Facts table. Handout: will assess added Students Label Reading The Healthy Way  (print x 5) sugar and fibre content of (Appendix)  – Cereals labels print and laminate breakfast cereals. Choose Healthy Drinks may  Student Pre - work: (Optional) Students bring in their own drink labels or the teacher may use the drink labels provided. Students will review the (print x 1) Poster: Choose Healthy Drinks  Nutrition Facts label and  Station Titl e (print x 1) become aware of the added 5. Station Instructions (print x 1)  sugar content in some Thirst  popular beverages. Answer Key Quencher  Worksheet: Thirst Quencher (print x 1 per student) Handout: Healthy drinks Healthy Kids  print and laminate (Appendix ) – Drink Labels   Single serve beverage containers OR laminated labels Choose and Prepare tudents may S  Student Pre - work: (Optional) bring in their own food labels or the teacher may Healthy Foods use the food labels provided.  Choose and Prepare Healthy Foods Poster: Students will review the ingredient lists on common (print x 1) Station Title (print x 1)  packaged foods while Station  Instructions (print x 1) learning about the various 6. forms of sugar and salt found print in colour and laminate (salt is in – ey Answer K  Ingredient in foods. Investigation blue, sugar is in red) display upside down  Ingredient Investigation Fact Sheet (print x 1)  Label Reading the Healthy Way (print x 1)  Worksheet: Ingredient Investigation (print x 1 per student) (Appendix) Ingredient lists print and laminate   Dry erase marker, rag (for wiping off labels)

6 The Lowdown on Fats Poster: The Lowdown on Fats (print x 1)  Station Title  (print x 1) Instructions (print x 1)  Station Students will learn the types of fats found in common foods Answer Key (display upside down)  7. Sheet (print x 1) they have on and the effect  The Low Down on Fats Fact Fat Match Worksheet: Fat match (print x 1 per student)  the body. Fat Match Cards  print and cut each card, – laminate or glue to index cards (display right side up) Hold the Salt 1)  Poster: Hold the Salt (print x  1) Station Title (print x Station Instructions (print x 1)  will be able to Students determine the amount of salt  Answer Key Worksheet: Sodium Analyzer  in processed foods compared 8. (print x1 per student) to the recommended daily intake. x 1 per student) (print Hold the Salt Handout:  Sodium Analyzer Display items: 1 box of salt, food p ackages or  print ed labels (Appendix ) - Measuring spoons, clear plastic cups or re  sealable plastic bag to hold salt, one for each nutrition label Calculator (optional)  Steps to a Healthier You (print x 1)  Poster: Steps to a Healthier You Station Title (print x 1)  9. Station Instructions (print x 1)  Students will be able to Time Crunch! practice their creativity and Worksheet: Weekly Snack Planner and List of  What to eat? Foods (print x 1 per student) planning skills while making a Healthy Snacking Handout: (print x 5) weekly snack plan.  Eat More Vegetables and Eat More Vegetables and Fruit Poster:  Fruits (print x 1)  Station Title (print x 1)  Station Instructions (print x 1) will understand the Students Answer Key importance of eating a variety  Worksheet: Blank Meal P es and fruit, while of vegetabl  lan Hand out: Canada’s Food Guide (print x 5) 10. Crunchy,  developing a snack or meal Hand  Juicy or - out: Eat More Vegetables and Fruit and meal plan that incorporates the (print x 5) Sweet? P l and hotos of foods print  (Appendix) You decide! recommended servings of aminate  O ptional: If doing the food sampling the Vegetables and Fruits. following foods are suggested: spinach, beets, zucchini, sweet potato, jicama, cassava, Note that none of these parsnip, and turnip . foods are major allergens.  Hand wipes or hand sanitizer  tasting Spoons or forks for

7 Activity Station 1: The Diary Of... Activity Description Students will: • Become more aware of their food choices and how their choices compare to the Canada’s Food Guide recommendations. • Gain a better understanding of healthy food choices from Canada’s Food Guide. • Compare their food intake to Canada’s Food Guide and be able to set manageable goals to improve their eating habits. Key Messages • Keeping a record of what you eat can help you identify positive eating behaviours and areas for improvement. • Canada’s Food Guide helps describe the amount of food people need and what of food are part of a healthy eating pattern. types • Goal setting can help you improve your eating habits. If you set goals you are more likely to achieve the changes you want to make. Materials Student Pre • Students need to complete The Diary Of _(name) _ Tracking -work: Sheet at least 3 days prior to working through the activities in this station. • Poster: Set Go als For Healthier Eating (print x 1) 1) • Station Title (print x Station Instructions (print x 1) • Student completed copy of the The D iary Of _(name) _ Tracking Sheet • • Worksheet: How does it compare? (print 1 per student) • Worksheet: Setting SMART Goals (print 1 per student) • Handout: Canada’s Food Guide (print x 5) Set -Up • Place station title, instructions, handouts and worksheets at station. Answer Key for the Activity Not applicable for this station as answers will be individual.

8 Discussion Questions and Answers Eating Well with Canada's Food Guide - A Resource for Educators and Refer to Communicators for more information. 1. What is Canada’s Food Guide? Canada’s Food Guide is a tool that defines and promotes healthy eating. It describes of a healthy the amount of food individuals need and the types of food that are part eating pattern. Canada’s Food Guide includes foods from each of the four food groups. • Vegetables and Fruit Grain Products • • Milk and Alternatives nd Alternatives • Meat a The Food Guide also includes a small amount of added oils and fats. Canada’s Food Guide provides advice, by using food guide servings, on how much individuals need to eat and drink each day from each of the four food groups. The of food a person chooses to eat may be smaller or larger than 1 serving. portion Additionally, Canada’s Food Guide encourages people to choose foods lower in fat, sugar and salt. 2. What is a food guide serving of Vegetables and Fruit? One serving of Vegetables or Fruit is equal to: • 1 medium fresh vegetable or fruit, or roughly the size of a tennis ball • ½ cup (125 mL) of raw or cooked vegetables or fruits, or roughly the size of a hockey puck 1 cup (250 mL) of leafy vegetables, or roughly the size of a baseball • • ¼ cup (60 mL) dried fruit, or roughly the size of two golf balls • ½ cup (125 mL) of 100% fruit juice [limit to ½ cup (125 mL) a day ] 3. What is a food guide serving of Grain Products? One serving of Grain Products is equal to: 1 slice (35 g) of bread, ½ bun (35 g) or ½ bagel (45 g), roughly the size of a • hockey puck • ½ of a pita or tortilla (35 g) • ¾ cup (175 mL) hot cereal or 30 grams of cold cereal, or roughly the size of a tennis ball • ½ cup (125 mL) of cooked rice or pasta, or roughly t he size of a hockey puck

9 4. What is a food guide serving of Milk and Alternatives? One serving of Milk and Alternatives is equal to: 1 cup (250 mL) of milk • ¾ cup (175 g) of yogurt, or roughly the size of a tennis ball • • 3” x 1” x 1” (50 g) of cheese, or roughly the size of two white rectangular erasers 1 cup (250 mL) of fortified soy beverage • 5. What is a food guide serving of Meat and Alternatives? One serving of Meat and Alternatives is equal to: • 2 ½ oz (75 g) of meat, fish and poultry 2 Tbsp (30 • mL) of peanut or nut butters • ¼ cup (60 mL) of shelled nuts or seeds • ¾ cup (175 mL) of legumes (lentils, kidney beans, chickpeas etc.) • ¾ cup (150 g) of tofu 2 ½ oz (75 g) of canned fish • • 2 eggs 6. Which foods are not included in the four food groups of Canada’s Food Guide? High fat, high sugar and high salt foods and beverages are not included in the four food groups of Canada’s Food Guide because these foods often contain few vitamins and minerals. Examples include: • Foods: jam, honey, syrup, candies, potato chips, pretzels, chocolate, baked goods (pies, cakes, doughnuts, cookies, pastries) Beverages: pop and fruit • -flavoured drinks, sports drinks, energy drinks 7. How many servings do you need from each of the four food groups? of students . The answer will vary depending on the age –13 For example: youth aged 9 • Vegetables and Fruit = 6 servings Grain Products = 6 servings • • Milk and Alternatives = 3– 4 servings • Meat and Alternatives = 1– 2 servings For example: youth aged 14– 18 Vegetables and Fruit = 7– 8 s ervings • • Grain Products = 6 –7 servings • Milk and Alternatives = 3– 4 servings • Meat and Alternatives = 2– 3 servings The Food Guide also includes a small amount of added oils and fats.

10 8. Additional group conversation: Have students share the results/responses to the questions on the worksheet. Did anything surprise you about your food record? • • you are meeting the recommended Are there any food groups where number of servings? Which one (s)? • Are there any food groups where you need to increase or decrease your number of servings ? Which one(s)? to meet the recommendations • Did you eat many foods that didn’t fit into the food groups? What were they? • Have students share their SMART goal.

11 Station 1 The Diary Of_______

12 Station 1 The Diary Of___________ (name) Instructions: • Complete the How Does it C ompare? worksheet using your tracking s heet. Diary Of _______ • Count how many servings from each of the 4 food groups you ate each day. Calculate your average number of servings for • each food group over the 3 days. • Find how many servings from each of the four food groups you need in a day. • Answer the 3 questions . • Mak e a goal using the Setting SMART Goals worksheet . Hint : Use Canada’s Food Guide ’ to find out how many servings you need from each of the four food groups.

13 Station 1: Diary of___________ Tracking Sheet If you eat half of a eat 1 serving from each food group. Put a checkmark in the table each time you serving record ½, if you eat two servings at a time record two check marks. For example: Joe ate 2 bananas, √ √ for 1 cup of cereal and ½ cup of milk for breakfast on Day 1. He would record √ for Grain Products and ½ for Milk and Alternatives. Vegetables and Fruit, Day 1: Day 2: Day 3: Example of 1 serving Food Group • Fresh fruit,1 medium piece (= a tennis ball) • Fresh, frozen or canned, ½ cup (125 mL) Vegetables and Dried fruit, ½ cup (60 mL) • Fruit • Leafy vegetables: 1/2 cup (12 - Cooked, 5 mL) - Raw, 1 cup (250 mL) • Bread, 1 slice (35 g) • Cold cereal, 30 g or 1 cup (250 mL) • Hot cereal, ¾ cup (175 mL) • Flat breads (pita, tortilla), ½ of one (35 g) Grain Products • Cooked rice, bulgur or quinoa, ½ cup (125 mL) • Cooked pasta or couscous, ½ cup (125 mL) • Crackers 4 –6 (30 g) • Bagel or bun, ½ small (45 g)

14 Milk, 1 cup (250 mL) • • Fortified soy beverage, 1 cup (250 mL) Cheese, 1 ½ oz (50 g) (= 2 white erasers) Milk and • Paneer, 1 ½ oz (50 g) • Alternatives Yogurt or kefir, ¾ cup (175 mL) • • Cottage cheese, 1 cup (250 mL) • Cooked fish, shellfish, poultry, lean meat, (= a hockey puck) 2 ½ oz (75 g) Cooked beans, peas or lentil s, • ¾ cup (175 mL) Meat and Tofu, ¾ cup or 175 mL or 150 g Alternatives • • Eggs, 2 • Peanut butter or nut butters, 2 Tbsp (30 mL) • Shelled nuts and seeds, ¼ cup (60 mL) Other foods or beverages: ice cream, For example : jam, syrup, candies, potato chips, chocolate, baked goods (pies, cakes, doughnuts, cookies, pastries ), pop, sports drink these a serving of For these foods, place a checkmark every time you ate foods as there are no recommended serving sizes. To estimate portion sizes, use the guidelines below: This amount of food: is about the same size as: 1 cup (250 mL) a baseball or fist ½ cup (125 mL) a hockey puck 2 Tbsp (30 mL) 1 golf ball 2 golf balls ¼ cup (60 mL)

15 oes it Compare? : How D Station 1 1. Use your Diary of ______ tracking sheet to complete this table. 2. Look at Canada’s Food Guide to find the number of servings recommended for you from each food group. Example: 8 Vegetables and (4 + 4 + 2 ) ÷ 3 (days) = 3.3 Fruit ÷ 3 = average Day 1 + Day 2 + Day 3 intake for 3 days Number of Canada’s My average intake Food Guide servings Food Group over 3 days recommended for me Vegetables and Fruit Vegetables ÷ 3 = ___ ( ___+___+___ ) and Fruit Grain Products Grain 3 = ___ ( ___+___+___ ) ÷ Products Milk and Alternatives Milk and 3 = ___ ( ___+___+___ ) ÷ Alternatives Meat and Alternatives Meat and ( ___+___+___ ) ÷ 3 = ___ Alternatives CFG recommends limiting ÷ 3 = ___ ( ___+___+___ ) Other Foods these foods. you are meeting the recommended number of 1. List the food groups where . servings 2. List the food groups where you are not meeting the recommended number of Why or need to increase or decrease your number of servings? Do you servings. why not? to improve your food choices? 3. What could you do Goals Worksheet to make a plan. 4. U se the Setting SMART

16 Activity Station 2: How Much is That? Activity Description Students will: • Compare their typical portions of common foods to Canada’s Food Guide servings. • Practice measuring foods according to Canada’s Food Guide serving sizes. Key Messages A portion is the amount of food that you plan to eat at one time. A serving is a • specific amount of food according to Canada’s Food Guide. The portion you eat at one time may be more or less than one Food Guide serving. • Over the years the portion sizes of foods served and eaten have increased and now often exceed Canada’s Food Guide serving sizes. • Choosing healthy portions of food and drinks is an important step toward healthy eating. How much food you need every day will depend on your age, sex and activity level. Materials Poster: • (print x 1) Know Your Portions • Station Title (print x 1) • Station Instructions (print x 1) • Worksheet: How Much is That? (print x 1 per student) • Canada’s Food Guide (print x 5) Handout: Choose Healthy Portions (print x 5) • Handout: Food: choose to display 3 or more foods from the list below. • pre -cooked spaghetti (1 package), rinsed in cold water to avoid sticking • raw cereal (1 box) • • pre -cooked rice (3 cups/750 mL) • cheese (cut into 3” x 1” x 1” pieces, roughly the size of two white rectangular erasers) • dried fruit (2 cups/500 mL) nuts or seeds (2 cups/500 mL) • • Plates, bowls, serving utensils • 1 cup (250 mL), ½ cup (125 mL) and ¼ cup (60 mL) measuring cups (cover/hide) Set -Up • Place poster, station title, instructio ns, worksheets and handouts at station.

17 • Display food in bowls or on plates. To help measure foods, provide bowls and plates . for students Place measuring cups under an opaque container, in a box or in an opaque bag so • “how much” they usually eat. students cannot see them before measuring Answer Key for the Activity How much is 1 Canada’s Food How many Canada’s How much did Guide serving? you serve Food Food Guide servings yourself? did you have? Student Spaghetti ½ cup or 125 mL ? response 30 grams (the volume (ml) will Student depend on the type of Cereal ? response cereal chosen, refer to the Nutrition Facts Table on the cereal box) Student Rice ½ cup or 125 mL ? response Student 50 grams, 1 ½ oz or 2 Cheese ? response rectangular erasers Student ? Dried fruit ¼ cup or 60 mL response Student Nuts or ? ¼ cup or 60 mL response seeds

18 Discussion Questions and Answers 1. What’s the difference between a portion size and a serving size? is the amount of food that you plan to eat at one time. A serving is a A portion standardized amount set by Health Canada, such as serving sizes shown in Canada’s Food Guide. Therefore, a portion may be more or less than one Food Guide serving. much 2. Was there a difference between how you served yourself compared to the recommended number of daily servings on Eating Well with Canada’s Food Guide? The amount of food that a person eats in a meal or snack may be more or less than one Food Guide serving (For example: two slices of bread in a sandwich counts as Guide servings of a Grain Product). A Food Guide serving is simply a two Food reference amount to help people understand how much food is recommended every day from each of the food groups. In some cases a Food Guide Serving may be close at one sitting (such as one apple for snack). In other to what a person would eat cases it may not (such as having a sandwich for lunch). 3. Think of restaurant and fast food portions. How do they compare to Canada’s Food Guide serving sizes? larger portions than they did a few Many restaurant and fast food meals offer decades ago. As portion sizes of meals and snacks increase, we are more likely to overeat, and may not realize how much we have eaten. For example a standard pasta dish at a restaurant can have 3 cups (750 mL) of pasta (or 6 servings from the Grain Products food group). 4. What do healthy food portions look like in a meal? Visual: The Eat Well Plate When filling your plate, try to include foods from at least three of Canada’s Food Guide’s four food groups. A healthy plate will have half of the plate filled with Vegetables and/or Fruit. The other half of the plate is for servings of Meat or Complete your meal by adding a Alternatives and Grain Products. Milk and Alternatives serving and fruit serving or save these foods to have for a snack later. How much food you need every day depends on your age, gender and activity level. Use Canada’s Food Guide to help see how many servings from each of the four food groups you need every day. 5. What strategies can help us to choose healthy portion sizes? • Use small bowls, plates and glasses. When we use large dishes, we tend to eat larger portions of food. • Eat breakfast every day. It may help control hunger later in the day. • Eat at least three meals each day. A healthy meal has thr ee to four food groups from Canada’s Food Guide.

19 • Have vegetables and fruit washed and cut so they are easy to grab throughout . the week Eating two or more types of vegetables at a meal may help you meet your • Fruit servings. Vegetable and Pick a quiet place to eat your meals, such as your kitchen or dining room. Try not • to eat when doing other activities, such as watching TV or working at the computer. • Serve your plate in the kitchen instead of at the table. Having bowls of food on the table makes it easy to take second helpings. If you choose to eat foods like cookies, candies, or chips, take a small portion • and put the package away, out of sight. • When you have a long time between meals, a small snack , such as an apple, may reduce your hunger and help you choose healthy portions at the next meal. Supplementary Information and Resources - A Resource for Educators and Communicators Eating Well with Canada's Food Guide provides background information, tips and tools to complement each recommendation in See page 30 on Counting Food Guide Servings) Canada's Food Guide ( . For more information on serving sizes, check out the extended food group list ‘ What is a Food Guide Serving of...’ • Vegetables and Fruit • Grain Products • Milk and Alternatives • Meat and Alternatives

20 Station 2 How much is that?

21 Station 2 How Much Is That? Instructions: Please do not eat the food; it is not safe to eat as many students have handled it. • Serve yourself the amount you would usually eat of each food displayed. Uncover the measuring cups. Use them to • measure out how much of each food you served yourself. • Record the results on the Compare Your Servings worksheet. • Figure out how many Canada’s Food Guide servings you had. • Please place the food back for the next group. Hint : Look at the ‘Know Your Portions’ Poster and the ‘ Choose Healthy Food Portions’ sheet.

22 Station 2: How Much Is That? – Worksheet How much How much is 1 Canada’s How many Canada’s Food Guide servings Food did you serve Food Guide yourself? did you have? serving?

23 Activity Station 3: Food Detective Activity Description Students will: • Understand how to assess the credibility of the nutrition information in the media. Learn where to find reliable nutrition information. • Key Messages • Include a variety of different foods from the four food groups to help you get all the nutrients needed to maintain a healthy body. Fad diets and many nutrition supplements can be harmful to growing bodies • . Many of these have no evidence that they work . • Not all nutrition information in the media is accurate. Be consumer savvy! Materials Student Pre -work: • Before completing the station, ask students to search for a website or ad that provides some nutrition, diet, or food advice. Examples might include weight loss supplements, food or nutrition supplements, or fad diets. • Poster: Choose and Prepare Healthy Food (print x 1) • Station Title (print x 1) • 1) Station Instructions (print x sheet: Station 3 worksheet (print x 1 per student) • Work • Handout: How to find food and nutrition information you can trust (print x 1 per student) Set -Up • Ensure students have been given the opportunity to complete the pre- work (see above). Alternatively the teacher can provide examples of ads or websites including weight loss supplements, food or nutrition supplements, or fad diets. • Place poster, station title, inst ructions, worksheets and handouts at station. • Students can work individually or in small groups to answer the questions on the worksheet provided.

24 Answer Key for the Activity Refer to the student worksheet. The answers to this activity will depend on the examples that students provide. Students are encouraged to use critical thinking skills to create discussion around this topic. Discussion Questions and Answers 1. What is a fad diet? A fad diet is a popular diet that usually promises weight loss. A fad diet often sounds “too good to be true” and does not follow healthy eating guidelines that support good health. A fad diet often has some of the following characteristics: • Promises weight loss of more than 2 pounds (1 kg) per week. Restricts you to less than 800 calories a day. • • Is strict and does not fit into your lifestyle. • Cuts out major food categories (like gluten or carbohydrates) and stops you from enjoying your favourite foods. • Requires that you buy the company’s foods or supplements rather than showing you at a grocery store. how to make better choices from food bought • Uses “counsellors” who are actually salespeople. Weight management counsellors should not make a commission from anything you buy. • Gives you nutrition advice that is based on testimonials rather than scientific evidence. • Promotes unproven ways to lose weight such as starch blockers, fat burners and colonic cleanses. Does not encourage physical activity. • from : https://www.eatrightontario.ca/en/Articles/Weight -Loss/Get Adapted on- -the -facts- fad -diets.aspx 2. What are some reasons you would want to avoid fad diets? Possible answers may include: • Ages 12 –18 years is a time of rapid growth when your body requires many nutrients to help you grow and be healthy. When you don’t eat well your body does not get the nutrients and energy it needs to grow. While youth • Using a n unhealthy are growing, weight loss is not recommended. approach to weight loss can be harmful to mental and physical health. (1) B efore trying to lose weight, youth should speak to their parents or health professional. • A nutritionally balanced diet follows Canada's Food Guide. Fad diets may restrict or exclude certain foods or food groups.

25 • Fad diets may promote unhealthy habits such as: skipping meals, fasting, cleansing, or weight loss that is too fast to be considered healthy. Fad diets may be strict and difficult to follow. Changes to your eating patterns that • - -term are not recommended. Healthy eating is about long cannot be followed long ary changes need to be practical, realistic, and support healthy term success, so diet habits. Fad diets may not offer the flexibility to meet your unique needs such as food likes • , allergies, preferences when eating out and dislikes , and cultural customs/practices. cost a lot of money. You may need to buy special food, supplements, • Fad diets may teas, or meal replacement beverages. Following f • , ad diets may make you dependent on a company that sells you products instead of teaching you how to make healthy choices from food at the grocery store. Adapted from: -Health/Nutrition -A- Z/Weight - http://www.dietitians.ca/Your -for -Choosing -a- Weight -Loss -Program.aspx Concerns/Guidelines 3. What of fad diets or supplements did you fi nd? types Answers to this question will vary depending on the types of ads and diets the students Discuss the student’s answers f rom the checklist and discuss whether the examined. students would or would not use the diet or product they found. Below are examples of two diets, the gluten free diet and the paleo diet, with an explanation of why these diets are not recommended for everyone. Gluten -Free Diet It is not designed to be a weight loss diet . It has no additional health benefits to • that do not need to eliminate gluten from their diet. A gluten- free diet is those people restrictive and is not necessarily lower in calories. • Weight l oss when eating gluten- free may be a result from paying more attention to food intake, eating more vegetables and fruits, watching portion sizes, and avoiding unhealthy convenience foods, such as store bought cakes, cookies, pastries, crackers, pizza, etc. • The gluten- free diet is difficult to follow. When a diet is not linked to a specific health condition, there may be little motivation to continue it over the long term. free diet is limited in whole grain choices. Whole grains foods contain • The gluten- fibre, which helps regulate blood lower blood fats, may reduce hunger, and sugar, helps keep bowel s regular. • Vitamins and minerals, such as folate and B vitamins, iron, zinc and magnesium are also found in whole grains . • A gluten- free diet limits food choices. Choosing a variety of foods from all four food groups helps meet our needs for carbohydrates, protein, heart -healthy fats, vitamins and minerals on Canada’s Food Guide.

26 • Without the use of gluten, bakers may use more fat to make a moist product that free baking recipes and commercial gluten- free does not easily crumble. Gluten- baking are usually high in calories, total and saturated fat, sugar and salt . need to f ollow a gluten- free diet . There are some people that – An au toimmune disease where gluten causes Individuals with Celiac Disease damage to the small intestine with a Wheat Allergy – An immune response to something the body Individuals identifies as foreign Individuals Celiac Gluten Sensitivity – If the person does not have celiac with a Non- , they may have gluten sensitivity. show some disease or a wheat allergy These people symptoms similar to celiac disease. Paleo diet • This diet tries to copy the eating habits of early humans. It is based on the idea that human genetics have not changed over the past 10,000 years, since the time before the use of agriculture, and that humans and are better adapted to the eating pattern lifestyle of the paleo period. The diet consists of eating meat, fish, vegetables and fruit, and nuts . Foods that • ure including legumes, dairy, sugar, salt and processed foods are come from agricult to be avoided. • Those promoting the paleo diet suggest that many people’s eating habits would improve with less processed foods and more vegetables . A voiding dairy, whole grains and legumes has not been proven by nutrition science to be a healthier way of eating. • Very few studies have proven that the paleo diet has positive results. • Little is known about what actual foods were eaten by our Paleolithic ancestors. The diet is based mainly on theory and opinion, not science. 4. Why is it important to eat a variety of foods every day and not exclude food groups? Eating Well with Canada’s Food Guide encourages people to choose a variety of foods from each of the four food groups so that people get all the nutrients they need. The table below shows how each food group contributes nutrients to a healthy eating pattern.

27 Consider sharing the table below with students to help show the importance of eating a variety of foods. the Canada’s Food Guide food groups Some Important Nutrients in Meat and Milk and Grain Vegetables Key Nutrient and Fruit Alternatives Products Alternatives Protein Fat Carbohydrate Fibre Thiamin Riboflavin Niacin Folate tamin B6 Vi Vitamin B12 Vitamin C Vitamin A Vitamin D Calcium Iron Zinc Magnesium Potassium Table taken from: Eating Well with Canada’s Food Guide A Resource for Educators and Communicators. Supplementary Information and Resources 5 Steps to Healthy Eating for Youth 12- Dietitians of Canada- 18 and click Provincial Teacher Resource List Go to AHS Comprehensive School Health under Resources. To find credible nutritio n information, students could explore these websites: • Alberta Health Services • Centre for Science in the Public Interest • Dietitians of Canada • Health Canada • Canadian Cancer Society • Heart and Stroke Foundation • Canadian Diabetes Association

28 Station 3 Food Detective

29 Station 3 Food Detective Instructions: Discuss with your group what type of diet, product • or or supplement your advertisement is selling recommending. • Complete the questions on the worksheet.

30 Station 3 Worksheet 1) What claims does the supplement, product, or diet make? 2) Use this checklist to help you nutrition information. spot inaccurate No Question Yes e a quick fix or does it promis Do they sound too good to be true? Are they trying to sell you products or supplements? Do they promote any unhealthy habits? (examples: skipping meals, restricting ) food groups, “cleansing” supplements information based on Do they provide personal stories or testimonials rather than on facts? Is their promise or claim based on one single study? If you answer yes to any of the above questions, the information you have found may not be true. Is the information provided by a RD (Registered Dietitian) or PDt ( Professional Dietitian) or a government health or institution (Health Canada) (Dietitians of professional organization Canada) ? If you answer no to the last question, the information may not be true 3) Would you use this product, supplement, or diet? Why or why not? Remember: If it sounds too good to be true it probably is! There are no quick fixes or magic products when it comes to health. A healthy diet does not have to be complicated and you do not need to buy expensive supplements, health products, or follow restrictive fa d diets to be healthy.

31 Activity Station 4: Cereal Slayer Activity Description Students will: Learn how to recognize sources of whole grains. • • Learn how to read the Nutrition Facts table to find out how much fibre and sugar are in cereals. Key Messages Whole grains contain nutrients like dietary fibre, vitamins, minerals, antioxidants and • phytochemicals (plant compounds) that work together to promote good health. • When buying grain products, choose whole grains. Look for 100% whole grain on food labels or the word "whole" in fro nt of the type of grain on the ingredient list. Choose grain products that • are higher in fibre and lower in sugar. Materials • Poster: Choose Whole Grains (print x 1) • Station Title (print x 1) • Station Instructions (print x 1) Worksheet: • Cereal Slayer (print x 1 per student) • (Nutrition Bites version) (print x 5) Handout: Choose Whole Grains Label Reading The Healthy Way (print x 5) • Handout: Printed Appendix: Cereal labels (print x 1) • Set -Up ets, handouts and appendix Place poster, station title, instructions, workshe : cereal • labels at station. Answer Key for the Activity For the purpose of this activity, cereals were categorized based on these criteria: • 100% Whole grain(s) as the first ingredient • < 8 grams of sugar per serving • > 2 g fibre Note: When making decisions about food it’s important to think of the food as a whole (amount of processing, other ingredients etc.) and not just a single nutrient. For this activity the focus is on whole grains and sugar; however, other factors may need to be considered when choosing the best cereals (or food) for an individual (for example allergies and . intolerances, cultural food restrictions, health conditions, other foods eaten in the day, etc.)

32 Station 4: Cereal Slayer - Answer Key Listed are mock cereal names however the nutrition facts do represent common breakfast cereals on the market. Whole grain What would you choose? Cereal Name 2 grams or ugar Total s Less than 8 fibre Total Most often = 3 checkmarks per serving grams of is the first more of fibre? per serving Sometimes = 2 checkmarks sugar? (g) ingredient? If yes  (g) Least Often = 1 or no If yes   If yes checkmarks 5 Bran Flakes 5 Most often    Bran Pops 11 7 Sometimes   Corn Bran 5 5 Sometimes   Stamps Corn Puff 3 12 Least often  Crunch Fruity 2 12 Least often  RainbO’s Lucky Grains 0 3 Most often    Porridge Mini -Gold 6 11 Sometimes   Wheat Bites Multi -Grain 0 5 Most often    Hot Cereal 0 Quick Oats 3 Most often    6 15 Raisin Bran Sometimes   Rice Crisps 0 3 Least Often  Toasted Oats 1 3 Most often    Wheat Bites 2 6 Most often    - These are examples only and the information will change as products are reformulated. Note

33 Discussion Questions and Answers 1. What is the difference between whole grains and refined grains? grains are made of the entire grain kernel, which has three layers: bran, Whole endosperm and germ. Each part has different nutrients. Refined grains have all or part of the bran and germ removed. This causes important vitamins and minerals to be lost. 2. What i s the difference between natural sugar and added sugar? • Natural sugars are sugars that occur naturally in foods . They are found in foods such as fruit, some vegetables, milk, and unsweetened milk products like yogurt. These foods also contain other nutrients and are part of a healthy eating plan. • Added sugars are defined as all forms of sugars and syrups that are added to foods during processing and preparation. The se are found in foods like sweetened pop; sweetened coffee, tea, breakfast cereals and fruit drinks , baked goods , flavoured milks and yogurt , condiments and sauces. Added sugars are also found in foods that have natural sugars, such as applesauce. • Health Canada and other health organizations recommend limiting food and drinks that are high in added sugar. 3. Which cereals are healthier choices and why? The healthier cereal choices are those that are made with whole grains, are higher in fibre , and have no added sugar or a small amount of sugar. Supplementary Information and Resources - A Resource for Educators and Communicators Eating Well with Canada's Food Guide provides background information, tips and tools to complement each recommendation in see page 15- 18 for more information on whole grains ). Canada's Food Guide ( (2 page resource ) Choose Whole Grains Sugar Shocker Education Kit : The ki t provides tools to teach children and youth how to make healthy drink choices. It includes ready to use lesson plans and activities. The (see page 16 & content supports the Alberta Education Health and Life Skills curriculum 17 for background information on types of sugar) . Gluten -free diet (if teachers get questions) • Following a gluten- free diet is required for individuals diagnosed with celiac disease, and is also recommended for those people with a wheat allergy and non- celiac gluten sensitivity.

34 Using a gluten- free diet as promoted by the media is generally a fad diet trend. It • is not based on a medical diagnosis . Using a gluten- free diet for a non- medical reason is not recomm ended. • A gluten- free diet is challenging to follow and provides no additional health benefits to someone who does not need it. There can be some nutrition concerns when free diet following it such as; using a gluten- • May be low in fibre, folate and B vitamins, and iron, • Gluten -free baking is usually high in fat, sugar and salt, and low in fibre, • Limits food choices .

35 Appendix for Station 4: Cereal Slayer Sample Cereal labels , however the nutrition facts do represent common breakfast Listed are mock cereal names cereals on the market. 13 Labels Provided: Bran Flakes • Bran Pops • Corn Bran Stamps • Corn Puff Crunch • Fruity RainbO’s • • Lucky Grains Porridge • Mini -Gold Wheat Bites Multigrain Hot Cereal • • Quick Oats Oatmeal • Raisin Bran • Rice Crisps • Toasted Oats • Wheat Bites

36 Flakes Bran Nutrition Facts Per 1 cup (34 g) % Daily Amount Value 120 Calories Fat 1 g 2 % Saturated 0 g % 0 + Trans 0 g Cholesterol 0 mg Sodium 210 mg % 9 28 g Carbohydrate 9 % Fibre 5 g % 20 Sugars 5 g 4 g Protein 0 % 0 % Vitamin C Vitamin A % Calcium 30 Iron 0 % INGREDIENTS WHOLE GRAIN WHEAT, WHEAT BRAN, SUGAR, CORN AND BARLEY MALT EXTRACT, SALT. CONTAINS WHEAT AND BARLEY INGREDIENTS.

37 Bran Pops Nutrition Facts Per 1/3 cup (28 g) % Daily Amount Value Calories 70 Fat 1 g % 2 Saturated 0 g % 0 + Trans 0 g Cholesterol 0 mg 170 mg Sodium 7 % Carbohydrate 22 g % 7 Fibre 11 g % 44 Sugars 7 g Protein 3 g 0 % 0 % Vitamin C Vitamin A 25 Iron 2 % Calcium % INGREDIENTS SUGAR, PSYLLIUM SEED HUSK, SALT, BAKING SODA, WHEAT BRAN, COLOUR, BHT. CONTAINS WHEAT INGREDIENTS.

38 Corn Bran Stamps Nutrition Facts Per 1 cup (30 g) % Daily Amount Value 120 Calories Fat 1.5 g % 2 Saturated 0.5 g % 3 + Trans 0 g 0 mg Cholesterol Sodium 250 mg 10 % Carbohydrate 25 g 8 % Fibre 5 g 20 % Sugars 5 g Protein 2 g Vitamin C 0 % Vitamin A 0 % % 30 Calcium Iron 0 % INGREDIENTS CORN FLOUR, CORN BRAN FLOUR, SUGAR, WHOLE GRAIN OATS, COCONUT OIL, SALT, SODIUM BICARBONATE, COLOUR. CONTAINS OAT INGREDIENTS. MAY CONTAIN WHEAT.

39 Corn Puff Crunch Nutrition Facts Per 1 cup (32 g) % Daily Amount Value Calories 120 0 g Fat % 0 Saturated 0 g 0 % + Trans 0 g Cholesterol 0 mg Sodium 180 mg % 8 29 g Carbohydrate % 10 Fibre 3 g % 12 Sugars 12 g Protein 1 g 0 % Vitamin C Vitamin A 2 % 0 % Calcium 30 % Iron INGREDIENTS CORN MEAL, SUGAR, CORN BRAN, CORN SYRUP, SALT, FANCY MOLASSES, WHOLE GRAIN OAT FLOUR, BAKING SODA, COLOUR, BHT. CONTAINS OAT INGREDIENTS. MAY CONTAIN SOY.

40 Fruity RainbO’s Nutrition Facts Per 3/4 cup (27 g) % Daily Amount Value Calories 110 Fat 1 g % 2 Saturated 0.5 g % 3 + Trans 0 g 0 mg Cholesterol Sodium 105 mg % 4 24 g Carbohydrate 8 % Fibre 2 g % 8 Sugars 12 g Protein 1 g 0 % Vitamin A 0 % Vitamin C % 25 Iron 0 % Calcium INGREDIENTS SUGAR, WHOLE GRAIN CORN FLOUR, WHEAT FLOUR, WHOLE GRAIN OAT FLOUR, OAT HULL FIBRE, CORN BRAN, HYDROGENATED COCONUT AND VEGETABLE OIL, SALT, COLOUR, NATURAL FRUIT FLAVOURING, BHT. CONTAINS WHEAT AND OAT INGREDIENTS. MAY CONTAIN SOY.

41 Lucky Grains Porridge Nutrition Facts cup dry (41 g) Per 1/4 % Daily Amount Value Calories 140 Fat 2.5 g % 4 Saturated 0 g 0 % + Trans 0 g 0 mg Cholesterol Sodium 0 mg 0 % Carbohydrate 29 g % 10 3 g Fibre % 12 Sugars 1 g Protein 6 g Vitamin C 0 % Vitamin A 0 % % 8 Calcium 2 % Iron INGREDIENTS SUNFLOWER OATS, BROWN RICE, CORN, SOYBEANS, MILLET, SORGHUM, OAT BRAN, FLAXSEED. SEEDS AND MANUFACTURED IN A FACILITY THAT USES TREE NUTS, SOY, WHEAT, AND MILK.

42 Mini-Gold Wheat Bites Nutrition Facts 4 g) 5 Per 20 biscuits ( % Daily Amount Value 190 Calories Fat 1 g 2 % Saturated 0.2 g 1 % + Trans 0 g 0 mg Cholesterol Sodium 5 mg % 0 46 g Carbohydrate % 15 Fibre 6 g 24 % Sugars 11 g Protein 5 g Vitamin C 0 % 0 % Vitamin A 2 % Calcium % Iron 50 INGREDIENTS LACKSTRAP MOLASSES, GELATIN, WHOLE GRAIN WHEAT, SUGAR, GLYCERIN, B COLOUR, BHT. CONTAINS WHEAT INGREDIENTS.

43 Multigrain Hot Cereal Nutrition Facts Per 1 cup dry (40 g) Amount % Daily Value 140 Calories Fat 2.5 g % 4 Saturated 0.2 g 1 % + Trans 0 g 0 mg Cholesterol 2 mg Sodium % 0 Carbohydrate 27 g % 9 Fibre 5 g % 20 Sugars 0 g Protein 5 g Vitamin C Vitamin A 0 % 0 % Iron Calcium 2 % 10 % INGREDIENTS RYE, CRACKED AND WHOLE FLAX. WHEAT, STEEL CUT STEEL CUT WHOLE WHOLE MAY CONTAIN BARLEY, MUSTARD, OAT, SESAME SEED, SOYBEAN, AND TRITICALE INGREDIENTS.

44 Quick Oats Nutrition Facts Per 1/3 cup (30 g) Amount % Daily Value Calories 120 Fat 2 g 3 % Saturated 0.4 g 2 % + Trans 0 g 0 mg Cholesterol 0 mg Sodium 0 % Carbohydrate 20 g % 7 Fibre 3 g % 12 Sugars 0 g 4 g Protein 0 % Vitamin A 0 % Vitamin C 2 % 8 % Calcium Iron INGREDIENTS 100% ROLLED OATS, NATURALLY CONTAINS OAT BRAN. INGREDIENTS. MAY CONTAIN WHEAT. CONTAINS OAT

45 Raisin Bran Nutrition Facts Per 1 cup (55 g) % Daily Value Amount 180 Calories 1 g Fat % 2 Saturated 0.2 g 1 % + Trans 0 g 0 mg Cholesterol Sodium 240 mg % 10 Carbohydrate 44 g % 15 Fibre 6 g % 24 15 g Sugars Protein 4 g 0 % 0 % Vitamin C Vitamin A Calcium Iron 50 % 2 % INGREDIENTS WHOLE GRAIN WHEAT, RAISINS (RAISINS, SUGAR, MODIFIED PALM OIL), WHEAT BRAN, SUGAR, CORN AND BARLEY MALT EXTRACT, SALT. BARLEY INGREDIENTS. CONTAINS WHEAT AND

46 Rice Crisps Nutrition Facts Per 1 cup (28 g) Amount % Daily Value Calories 110 Fat 0 g 0 % Saturated 0 g 0 % + Trans 0 g 0 mg Cholesterol 190 mg Sodium % 8 Carbohydrate 25 g % 8 Fibre 0 g % 0 Sugars 3 g Protein 2 g 0 % Vitamin C Vitamin A 0 % Calcium % 25 Iron 0 % INGREDIENTS RICE, SUGAR, SALT, MALT (CORN AND BARLEY MALT EXTRACT), BHT. . CONTAINS BARLEY INGREDIENTS

47 Toasted Oats Nutrition Facts Per 1 cup (27 g) Amount % Daily Value Calories 100 Fat 2 g 3 % Saturated 0.4 g % 2 + Trans 0 g Cholesterol 0 mg Sodium 170 mg % 7 20 g Carbohydrate 7 % Fibre 3 g 12 % Sugars 1 g Protein 3 g Vitamin A 0 % Vitamin C 0 % Calcium % 30 Iron 4 % INGREDIENTS FREE OATS, CORN STARCH, SUGAR, SALT, TRISODIUM WHOLE GRAIN GLUTEN- PHOSPHATE, CALCIUM CARBONATE, MONOGLYCERIDES, TOCOPHEROLS.

48 Wheat Bites Nutrition Facts Per 1 cup (49 g) % Daily Value Amount Calories 190 Fat 1 g 2 % Saturated 0 g 0 % + Trans 0 g 0 mg Cholesterol 5 mg Sodium 0 % Carbohydrate 38 g % 13 Fibre 6 g 24 % Sugars 2 g 6 g Protein Vitamin A 0 % Vitamin C 0 % 2 % Iron 6 % Calcium INGREDIENTS WHEAT, NATURAL VITAMIN E. ORGANIC WHOLE GRAIN CONTAINS WHEAT.

49 Station 4 Cereal Slayer

50 Station 4 Cereal Slayer Instructions: • Check the ingredient lists on cereal boxes to find those that are made with whole grains. Next look at the Nutrition Facts table. • • Look for the total grams of fibre per serving for each cereal. • Look for the total grams of sugar per serving for each cereal. Record this information on the worksheet. • • Consider what makes a ‘healthier’ choice. Hint : Look at the ‘ Choose Whole Grains ’ and ‘ Label Reading the Healthy Way ’ handouts to help you complete the worksheet.

51 Station 4: Cereal Slayer – Worksheet Whole grain Cereal Name Less than 8 Total Sugar 2 grams or per re Total Fib What would you choose? per serving (g) (g) more of is the first Most often = 3 checkmarks grams of serving Sometimes = 2 checkmarks sugar? fibre? ingredient? Least Often = 1 or no If yes   If yes  If yes checkmarks Bran Flakes ps Bran Po Corn Bran Stamps Corn Puff Crunch Fruity RainbO’s Lucky Grains Porridge Mini -Gold Wheat Bites Multi -Grain Hot Cereal Quick Oats Raisin Bran Rice Crisps Toasted Oats Wheat Bites

52 Activity Station 5: Thirst Quencher Activity Description Students will: • be aware of the added Review the Nutrition Facts tables and ingredient labels to sugar and caffeine content in some common beverages. Key Messages • Water and milk are the best choices to stay hydrated. • Drinks containing sugar and fat are often higher in calories. Avoid drinks with added sugar , such as fruit flavou red drinks, sweetened pop , sports drinks, energy drinks, sweetened hot or cold drinks and alcohol. • based drinks, and energy drinks. Caffeine may be in drinks like cola, iced tea, coffee- and youth may become nervous, irritable, and have problems sleeping if Children caffeine. they consume Materials • Student Pre -work: (Optional) Students may bring in their own drink labels or containers. For example: soft drinks, hot or cold coffee drinks, energy drinks, smoothies, juice, milk, and any other non- alcoholic beverages. Note: the answer key and discussion will need to be amended with this option. Poster: Choose Healthy Drinks • (print x 1) • Station Title (print x 1) Station Instructions (print x 1) • Worksheet: Thirst Quencher (print x 1 per student) • Handout: Healthy Drinks, Healthy Kids • (print x 1) Appendix: Sample Drink Labels Printable • Set -Up Place poster, • station title, instructions, worksheets , handouts and appendix at station. • following may assist the teacher to determine which drinks are The answer key healthy choices Note : It will need to be adapted if students bring in other labels . . • Discuss the answers on the instruction sheet as a class or display the answer key upside down or in a closed folder or teachers may choose not to share the answers until all students have completed the activity . • Students fill out the worksheet at the station. Students can compare their answers to the answer sheet once they have completed the activity.

53 Answer Key for the Activity would you choose? When Total drinks Everyday? Sometimes? What Sugar per would you avoid? Serving Name of Caffeine Ingredients serving Size (mg) Why ? (Hints: serving size, added Drink 4 g sugar = sugar, salt, caffeine, herbs, added 5 mL (1 tsp) nutrients, sugar substitutes) Carbonated water, sugar/glucose -fructose, avoid. Drink to caramel colour, 39 g 1 can 34 High in added sugar, low in nutrients, Cola phosphoric acid, (355 mL) (10 tsp) contains caffeine. natural flavour, caffeine. Carbonated water, caramel colou r, Drink to avoid. aspartame, phosphoric Sugar free 1 can acid, potassium Contains caffeine, sugar substitutes, low in 0 46 (355 mL) (Diet ) Cola benzoate, natural nutrients. flavo urs, citric acid, caffeine. Partly skimmed milk, Milk, 1% Choose everyday. 12 g 1 cup 0 mitate, vitamin A pal (3 tsp) (250 mL) Contains no added sugar, contains M.F. vitamin D3. vitamins and minerals. Partly skimmed milk, sugar/glucose fructose, Chocolate Choose sometimes . cocoa, colour, salt, 1 cup 26 g 0 Higher in added sugar but contains some Milk, 1% carrageenan, artificial (250 mL) (7 tsp) important nutrients and natural sugar. M.F. flavour, vitamin A palmitate, vitamin D3.

54 When would you choose? Total Everyday? Sometimes? What Sugar per Serving Name of Caffeine would you avoid? drinks Ingredients serving (mg) Drink Size Why ? (Hints: serving size, added 4 g sugar = sugar, salt, caffeine, herbs, added 5 mL (1 tsp) nutrients, sugar substitutes) Carbonate d water, sucrose, glucose, taurine, citric acid, sodium citrate, caramel colo ur, l -carnitine, l - tartrate, caffeine, potassium sorbate, avoid. Drink to sodium benzoate, High in added sugar, contains caffeine, Energy niacinamide, natural and contains variety of added vitamins and 79 25 g 1 can ur, artificial flavo drink herbs (see additional info in discussion (6 tsp) (240 mL) sucralose, sodium section). chloride, panax ginseng root extract, inositol, d - glucuronolactone, pyridoxine hydrochloride, riboflavin, guarana seed extract, cyanocobalamin. Water, sugar, dextrose, Drink to avoid. citric acid, salt, sodium Sports citrate, mon opotassium High in added sugar, contains added salt, 21 g 355 mL 0 Drink - Ice phosphate, modified contains variety of added vitamins and (5 tsp) Blast corn starch, colour, minerals. ester gum s Choose ometimes. Fruit juices from Contains nutrients. Does not contain concentrate (apple, Mixed grape, raspberry and added sugar, but high in natural sugar. 1 package 23 g blackberry), natural Canada’s Food Guide recommends to 0 Berry Fruit (200 mL) (6 tsp) flavour, grape skin have vegetables and fruit more than juice. Juice Alberta Nutrition Guidelines suggests to extract, ascorbic acid y. limit juice to ½ cup (125 mL) per da (vitamin C), citric acid.

55 would you choose? When Total Everyday? Sometimes? What Sugar per Caffeine would you avoid? drinks Serving Name of Ingredients serving Size Why ? (Hints: serving size, added (mg) Drink 4 g sugar = sugar, salt, caffeine, herbs, added 5 mL (1 tsp) nutrients, sugar substitutes) Reverse osmosis water, crystalline fructose, cane sugar, ascorbic acid (vitamin C), citric acid, natural flavou rs, dragon fruit extract, Drink to avoid. r), vegetable juice (colou magnesium lactate and , contains variety of sugar High in added 32 g 1 bottle 0 Water PLUS calcium lactate, taurine, (591 mL) added vitamins (see additional (8 tsp) calcium pantothenate in discussion section). info rmation (vitamin B5), zinc gluconate, pyridoxine hydrochloride (vitamin B6), cyanocobalamin (vitamin B12), chromium polynicotinate. avoid. Drink to Filtered water, sugar/glucose -fructose, High in added sugar, low in nutrients, contains caffeine. citric acid, concentrated 1 bottle 43 g 23 Iced Tea tea from tea leaves, (11 tsp) (500 mL) potassium citrate, natural lemon flavour. avoid. Drink to Iced coffee mix (water, Blended High in added sugar, low in nutrients, sugar, coffee extract, 33 g 1 small Iced Coffee caramel colour, natural contains caffeine, high in added fat from 90 (380 mL) (8 tsp) Drink and artificial flavour), cream/whipped topping. cream.

56 Answers may vary depending on whether the sample labels were used or whether students brought in their own labels. 1. Which drink did you decide was the best choice? Why? Milk 1% ( milk ). The Mixed Berry F ruit Juice The best drink choice is (100% fruit juice unsweetened) , limited to ½ cup (125 mL) per day is the next healthiest (see table for why these drinks are healthy choices). Water is also a healthy choice. Drink water throughout the day to meet fluid needs and to quench thirst. are “ chose least often” as the se are low in All of the other drinks at this station nutrients and high in sugar and/or fat. These drinks do not support healthy growth and may replace healthy drinks such as milk and water. Energy drinks are not recommended for children and youth because of their high levels of caffeine, large quantities of vitamins and minerals and other ingredients such as herbal extracts. Vitamin enhanced waters are expensive and not necessary. Vitamin enhanced waters typically contain vitamin C and several B vitamins. Most people can meet their needs for these vitamins by eating a variety of vegetables, fruits and grain products. Flavoured and enhanced vitamin or mineral waters may contain added sugar, sugar substitutes and herbal ingredients such as ginseng, chamomile, etc. There is little evidence to support the effect and safety of herbals ingredients in these products. 2. Which drinks have added sugar in the ingredient list? The following drinks have added sugar in the ingredient list: Cola, Chocolate Milk, Energy Drink, Sports Drink, Water Plus, Iced Tea, • Blended Iced Coffee drink • Names for added sugar in these drinks include: sugar/glucose-fructose, sucrose, sugar, dextrose, cane sugar • Milk 1% and Mixed Berr y F ruit Juice have naturally occurring sugars, with no added sugars, so they should not be answer s to this question. 3. Which 3 beverages had the most added sugar per container? The Sports Drink, Energy Drink, and Iced Tea. 4. Which 3 beverages had the most caffeine? Blended Iced Coffee D rink, Energy Drink, and Sugar -free ( diet ) C ola.

57 Discussion Questions and Answers old and is 105 lbs (47. 7kg). She drinks a blended iced coffee drink for 1. Sarah is 14 years sugar -free (diet) colas, one with h er lunch and one after school. breakfast and has 2 How much caffeine did she consume from these beverages? (If the students brought in their own drink labels this question may need to be adapted to use the labels brought in.) 90 mg + 46 mg + 46 mg = 182 mg Blended Iced Coffee drink = 90 mg Sugar iet ) Cola = 46 mg -free (d Use caffeine equation below to determine how much caffeine Sarah should limit herself to a day. Equation taken from Government of Canada: Caffeine and Kids . For more information on caffeine see the supplemental resources section. (weight in lbs) x (1.1) = maximum amount of caffeine per day in milligrams (weight in kilograms) x (2.5) = maximum amount of caffeine per day in milligrams Sarah should limit herself to about 116 mg of caffeine per day. (105 lbs) x (1.1) = 116 mg or (47.7) x (2.5) =119 mg their own , they Take home activity: If students are interested in knowing limit per day can use the equation above. The above equation is for children aged 13 years and older. 12 years old is 85 Note: Health Canada’s daily limit on caffeine for children age 10– day. mg caffeine per 2. Did Sarah exceed the dail y recommended caffeine limit based on her weight? Yes, she is above the limit of 116 mg that was calculated based on her weight. She drank 182 mg of caffeine. 3. Why should youth limit their caffeine intake? Answer from Healthy Drinks Healthy Kids handout: C affeine has side effects such as nervousness, faster heart rate, and problems sleeping. Additional information: Having too much caffeine may cause undesirable effects such as headache, drowsiness, fatigue, irritability, anxiety and depression. Studies have shown that consuming too much caffeine may lead to inability to concentrate and increased restlessness. Consuming large amounts of caffeine may lead to serious health effects, such as irregular heart function, nausea, vomiting and electrolyte disturbances.

58 Supplemental Information and Resources • Sport Nutrition for Youth: A Handbook for Coaches Evaluate your Sports Drink Activity, pg 98 Caffeine, pg 72- 75 • Sugar Shocker Education Kit Types of Sugar , pg 16 What is the Suggested Maximum Intake of Added Sugar? pg 18 Liquid Candy, pg 26 Sugar Water, pg 3 3 Go, Yield, Stop Drinks, pg 34 • on energy drinks and why they should be Energy Drink Buzz provides information avoided. • Healthy Drinks, Healthy Kids provide guidance for choosing drinks. It recommends you and your family drink water throughout the day and drink milk at meals . If choosing juice , limit to ½ cup (125 mL) per day. • Sugary Drink Sense includes information for youth on sugary drinks.

59 Appendix : Station 5 Thirst Quencher Sample Drinks Labels 11 Labels Provided: Cola – can of pop • Sugar -free (d iet ) Cola – can of diet pop • Milk, 1% M.F. – bottle of milk • • Chocolate Milk, 1% M.F. – cup of flavoured milk • Energy Drink – can of energy drink • - Ice Blast – bottle of sports drink Sports Drink • Mixed Berry Fruit Juice – juice box of 100% fruit juice • Water PLUS – bottle of enhanced water beverage • Iced Tea – bottle of iced tea • Blended Iced Coffee Drink, s mall – cup of iced coffee

60 Cola Nutrition Facts Per 1 can (355 ml) % Daily Value Amount Calories 140 Fat 0 g 0 % Saturated 0 g + Trans 0 g Cholesterol 0 mg 45 mg Sodium 2 % Carbohydrate 39 g % 13 Sugars 39 g Protein 0 g 0 % Vitamin C 0 % Vitamin A 0 % 0 % Calcium Iron INGREDIENTS CARBONATED WATER, SUGAR/GLUCOSE -FRUCTOSE, CARAMEL COLOUR, PHOSPHORIC ACID, NATURAL FLAVOUR, CAFFEINE. CAFFEINE CONTENT: 34 mg

61 Sugar iet ) Cola -free (d Nutrition Facts Per 1 can (355 ml) Amount % Daily Value 0 Calories 0 g Fat 0 % Saturated 0 g + Trans 0 g Cholesterol 0 mg Sodium 40 mg % 2 0 g Carbohydrate % 0 Sugars 0 g Protein 0 g Vitamin C 0 % Vitamin A 0 % Calcium 0 % 0 % Iron INGREDIENTS CARBONATED WATER, CARAMEL COLO UR, ASPARTAME, PHOSPHORIC ACID, POTASSIUM BENZOATE, NATURAL FLAVO URS, CITRIC ACID, CAFFEINE. CAFFEINE CONTENT: 46 mg

62 Milk, 1% M.F. Nutrition Facts Per 1 cup (250 ml) % Daily Value Amount Calories 110 Fat 2.5 g % 4 Saturated 1.5 g 8 % + Trans 0 g Cholesterol 10 mg 120 mg Sodium % 5 12 g Carbohydrate 4 % Sugars 12 g 9 g Protein 10 % Vitamin A 0 % Vitamin C 30 % Calcium 0 % Iron INGREDIENTS . LMITATE, VITAMIN D3 PARTLY SKIMMED MILK, VITAMIN A PA

63 Chocolate Milk, 1% M.F. Nutrition Facts Per 1 cup (250 ml) Amount % Daily Value Calories 170 2.5 g Fat % 4 Saturated 1.5 g 8 % + Trans 0 g Cholesterol 10 mg Sodium 180 mg 8 % 26 g Carbohydrate % 9 Sugars 26 g Protein 9 g Vitamin A 1 0 % Vitamin C 0 % 2 % Iron Calcium 30 % INGREDIENTS PARTLY SKIMMED MILK, SUGAR/GLUCOSE FRUCTOSE, COCOA, COLOUR, SALT, CARRAGEENAN, ARTIFICIAL FLAVOUR, VITAMIN A PALMITATE, VITAMIN D3.

64 Energy Drink Nutrition Facts Per 1 cup (240 ml) % Daily Value Amount 100 Calories Fat 0 g 0 % Saturated 0 g + Trans 0 g 0 mg Cholesterol Sodium 180 mg 8 % Carbohydrate 25 g 8 % Sugars 25 g Protein 0 g Vitamin A 0 % Vitamin C 0 % Iron Calcium 0 % 0 % INGREDIENTS CARBONATED WATER, SUCROSE, GLUCOSE, TAURINE, CITRIC ACID, SODIUM CITRATE, CARAMEL COLO UR, L -CARNITINE, L -TARTRATE, CAFFEINE, POTASSIUM SORBATE, SODIUM BENZOATE, NIACINAMIDE, NATURAL AND ARTIFICIAL FLAVO UR, SUCRALOSE, SODIUM CHLORIDE, PANAX GINSENG ROOT EXTRACT, INOSITOL, D- GLUCURONOLACTONE, PYRIDOXINE HYDROCHLORIDE, RIBOFLAVIN, GUARANA SEED EXTRACT, CYANOCOBALAMIN. 79 mg CAFFEINE CONTENT (1 serving):

65 – Ice Blast Sports Drink Nutrition Facts Per 12 fl.oz (355 ml) % Daily Value Amount Calories 80 0 g Fat % 0 Saturated 0 g + Trans 0 g 0 mg Cholesterol 160 mg Sodium % 7 Carbohydrate 22 g 7 % Sugars 22 g Protein 0 g Vitamin A Vitamin C 0 % 0 % 0 % Calcium 0 % Iron INGREDIENTS WATER, SUGAR, DEXTROSE, CITRIC ACID, SALT, SODIUM CITRATE, STARCH, COLOUR ESTER GUM MONOPOTASSIUM PHOSPHATE, MODIFIED CORN .

66 Mixed Berry Fruit Juice Nutrition Facts Per 1 package (200 ml) Amount % Daily Value Calories 100 0 g Fat 0 % Saturated 0 g + Trans 0 g Cholesterol 0 mg Sodium 15 mg 1 % Carbohydrate 25 g % 8 Sugars 24 g Protein 0.5 g 100 % Vitamin A 0 % Vitamin C Calcium 0 % Iron 0 % INGREDIENTS FRUIT JUICES FROM CONCENTRATE (APPLE, GRAPE, RASPBERRY AND BLACKBERRY), NATURAL FLAVOUR, GRAPE SKIN EXTRACT, ASCORBIC ACID (VITAMIN C), CITRIC ACID.

67 Vita Water PLUS Nutrition Facts Per 1 bottle (591 ml) Amount % Daily Value Calories 120 Fat 0 g 0 % Saturated 0 g + Trans 0 g 0 mg Cholesterol 0 mg Sodium 0 % 32 g Carbohydrate 11 % Sugars 32 g Protein 0 g % 150 Vitamin C Vitamin A 0 % 0 % 0 % Calcium Iron INGREDIENTS REVERSE OSMOSIS WATER, CRYSTALLINE FRUCTOSE, CANE SUGAR, ASCORBIC UIT EXTRACT, ACID (VITAMIN C), CITRIC ACID, NATURAL FLAVO URS, DRAGON FR UR), MAGNESIUM LACTATE AND CALCIUM LACTATE, VEGETABLE JUICE (COLO (VITAMIN B5), ZINC GLUCONATE, PYRIDOXINE TAURINE, CALCIUM PANTOTHENATE HYDROCHLORIDE (VITAMIN B6), CYANOCOBALAMIN (VITAMIN B12), CHROMIUM POLYNICOTINATE.

68 Iced Tea Nutrition Facts Per 1 bottle (500 ml) % Daily Value Amount 160 Calories 0 g Fat % 0 Saturated 0 g + Trans 0 g 0 mg Cholesterol 50 mg Sodium 2 % Carbohydrate 43 g % 14 Sugars 43 g Protein 0 g Vitamin C Vitamin A 0 % 0 % 0 % 0 % Calcium Iron INGREDIENTS FILTERED WATER, SUGAR/GLUCOSE -FRUCTOSE, CITRIC ACID, CONCENTRATED TEA FROM TEA LEAVES, POTASSIUM CITRATE, NATURAL LEMON FLAVOUR. CAFFEINE CONTENT: 23 mg

69 Blended Iced Coffee Drink Nutrition Facts (380 ml) Per 1 small % Daily Value Amount Calories 250 Fat 11 g 17 % Saturated 6 g 30 % + Trans 0 g Cholesterol 45 mg 50 mg Sodium % 2 33 g Carbohydrate 11 % Sugars 33 g Protein 2 g 0 % 8 % Vitamin C Vitamin A 10 % Calcium Iron 2 % INGREDIENTS MIX (WATER, SUGAR, COFFEE EXTRACT, CARAMEL COLOUR, NATURAL ICED COFFEE & ARTIFICIAL FLAVOUR), CREAM. CAFFEINE CONTENT: 90 mg

70 Station 5 Thirst Quencher

71 Station 5 Thirst Quencher Instructions: The school fountain is covered with gum and the • vending machine is out of water. You’re thirsty but only have the drinks in front of you to choose from. You know water is the best choice but it just isn’t available. • Review the Facts table and ingredient list of Nutrition common drinks to help you decide which one you would choose. Use the worksheet to answer the questions. • Calculate (to the nearest teaspoon) how many teaspoons of sugar are in the drink. 4 g sugar = 1 tsp (5 mL) Hint : Look at the ‘ Choose Healthy Drinks ’ Poster and . the ‘ Healthy D rinks , Healthy Kids ’ Handout

72 Station 5: Thirst Quencher – Worksheet Name of Serving Total Sugar Ingredients Caffeine you choose? Which would Size (list all) (mg) and Drink Everyday? Sometimes? Which would Teaspoons you avoid? (g) per serving Why ? (Hints: serving size, added sugar, salt, caffeine, herbs, added nutrients, sugar 4 g = 1 teaspoon substitutes) (5 mL)

73 Serving Total Sugar Ingredients Name of Caffeine Which would you choose? and Drink (mg) Size (list all) Everyday? Sometimes? Which would Teaspoons you avoid? (g) per serving (Hints: serving size, added sugar, Why? 4 g = 1 teaspoon salt, caffeine, herbs, added nutrients, sugar (5 mL) substitutes)

74 choice? Why? 1. Which drink did you decide was the best 2. Which drinks contain added sugar in the ingredient list? 3. Which 3 beverages had the most added sugar per serving? 4. Which 3 beverages had the most caffeine?

75 Activity Station 6: Ingredient Investigation Activity Description review the ingredient lists on common packaged foods while learning about Students will the various names of sugar and salt found in foods. Key Messages • Nutrition information is found in three different places on food labels: ingredient list, nutrition claims, and Nutrition Facts table. Ingredients are listed in order by weight from highest to lowest. • • Sodium and sugar can be listed under many different names in the ingredients list. • nacks from fresh, frozen or pre- packed foods that have little or Prep are meals and s no added fat, sugar, salt or additives. Materials Student Pre -work: (Optional) Students may bring in their own food labels or the • (see set- up for more information). teacher may use the food labels provided • Poster: Choose and Prepare Healthy Foods (print x 1) • Station Title and Instructions (print x 1) • ion Fact Sheet (print x 1) Ingredient Investigat (print x 1) • Label Reading the Healthy Way • Worksheet: Ingredient Investigation (print x 1 per student) Printable Appendix: Food labels print and laminate if possible, display in no particular • order. Answer Key • Dry erase markers red and blue, rag (for wiping off labels) • Set -Up • station title, instructions, ingredient investigating fact sheet, worksheets Place poster, s, and lam poster inated ingredient lists at station. Decide if students will compare their answers to the answer key at the station (place the answer key in a folder or display upside down) or if you will discuss the answers as a class. • Teachers can choose to use the ingredient lists provided or can ask students to bring in food labels may want to laminate these labels . . You • If using the labels brought in by the students (pre-work ) , you will need to photocopy the ingredient lists and then make an answer key for each ingredient list. In the answer key, circle salt in red and sugar in blue.

76 • Examples of ingredient lists students may bring include: chips, pretzels, fast food packages or nutritional information from their website, candy wrappers, granola bars, and ready -made lunch foods such as mini pizzas, soup cups, frozen made store bought sandwiches. dinners, or pre- Students will fill out their worksheet at the station. • Answer Key for Worksheet 1. In what order are ingredients listed? Ingredients are listed in order of weight, beginning with the ingredient that weighs the most and ending with the ingredient that weighs the least. This means that a food contains more of the ingredients found at the beginning of the list, and less of the ingredients at the end of the list. names which mean 2. List all the sodium that you can find on the ingredient lists: Examples: Salt, Baking Powder, Sodium Aluminum Phosphate, Sea Salt, Sodium Acid -2- Lactylate, Monosodium Pyrophosphate, Sodium Bicarbonate, Sodium Stearoyl Glutamate, Disodium Inosinate, Disodium Guanylate, Sodium Ascorbate, Sodium . Nitrite names which mean sugar that you can find on the ingredient lists: 3. List all the Dextrose, Brown Sugar, Honey, Glucose, Sugar, Sorbitol. Examples: 4. Without using where else on a food package can you find nutrition the ingredient list, information to help you make healthier choices? The Nutrition Facts table provides information on the nutrient amounts in foods. It also helps you to compare products and make healthier food choices. 5. How do you tell if there is a little or a lot of a nutrient in a food? The % Daily Value (DV) on the Nutrition Facts label can help you decide if there is a little or a lot of a nutrient in a food. Foods with 5 % or less • have a little. % DV of a nutrient Foods with 15 % or more % DV of a nutrient have a lot. • Nutrients you want more of are: Nutrients you want less of are: Sodium • Fibre • • • Calcium Fat • • Saturated and Trans Fat Iron Some nutrients do not list the % DV on the Nutrition Facts table. There is no % Daily Value for sugar because there is no recommended amount that should be consumed. Protein also doesn’t have a % DV as most Canadians have enough intake of protein. You can compare these nutrients using the total amount in grams .

77 6. You are trying to between granola bar A and B. Which make the healthiest choice granola bar do you choose and why? Choose granola bar B because it has less fat, saturated fat, sodium, and sugar. fibre, protein, calcium, and iron. Whole grains is the first more Also, granola bar B has ingredient in granola bar B compared to the third ingredient in granola bar A. In granola bar A, there is more corn syrup by weight than whole grains , as this is the order of the ingredients in the ingredient list. Appendix: Also see Station 6 Ingredie nt Investigation Answer Key for sample ingredient lists provided. Discussion Questions and Answers , compared to the foods you saw at this station? 1. What healthier options could you eat Students provide examples of other snack/meal options. It could be a different food or a modification such as making the food at home, choosing an alternative lower in sugar or sodium, or eating smaller portions of a less healthy food. 2. What are the advantages to preparing your own food? Some advantages include: Freshly prepared food often tastes better • • You can choose to add more healthy ingredients like vegetables and fruit • You can control what ingredients go into your food (ex. less salt and sugar) • You can change the food to meet your individual likes and dislikes entary Information and Resources Supplem Healthy Eating Starts Here: Label Reading . http://www.albertahealthservices.ca/nutrition/Page8925.aspx Inspiring Healthy Eating includes healthy recipes that meet the Alberta Nutrition Guidelines Dietitians of Canada Recipe Analyzer can be used to analyze the nutrition information of your own recipes. Students can use this if they create their own recipes.

78 Answer Key Appendix: Station 6 Ingredient Investigations – is highlighted in Sugar . blue Sodium is highlighted in red . Buttery Microwave Popcorn Nutrition Facts Per 7.5 cups popped (50 g) % Daily Value Amount 270 Calories Fat 16 g 25 % Saturated 8 g 40 % + Trans 0 g 0 mg Cholesterol Sodium 250 mg 10 % Carbohydrate 28 g 9 % Fibre 6 g 24 % Sugars 0 g Protein 4 g 0 % 0 % Vitamin A Vitamin C Iron 6 % 0 % Calcium INGREDIENTS 100% WHOLE GRAIN POPPING CORN, PALM OIL (CONTAINS TBHQ, CITRIC , POTASSIUM CHLORIDE, NATURAL AND ARTIFICI ACID), AL BUTTER SALT FLAVOUR, BUTTER, COLOUR (ANNATTO, TURMERIC, PAPRIKA). CONTAINS MILK.

79 Chicken Nuggets Nutrition Facts Per 4 nuggets (67 g) % Daily Value Amount Calories 180 Fat 12 g % 18 Saturated 2 g 10 % + Trans 0 g Cholesterol 30 mg Sodium 330 mg % 14 Carbohydrate 11 g % 4 Fibre 1 g 4 % Sugars 0 g 10 g Protein 0 % Vitamin C % 0 Vitamin A 4 % Iron 0 % Calcium INGREDIENTS BONELESS SKINLESS CHICKEN BREAST MEAT, WATER, 100% VEGETABLE OIL (CANOLA OIL, CORN OIL, SOYBEAN OIL, HYDROGENATED SOYBEAN OIL [TBHQ], CITRIC ACID, DIMETHYLPOLYSILOXANE), WHEAT FLOUR, YELLOW CORN FLOUR, MODIFIED CORN STARCH, RICE STARCH, SALT , BAKING POWDER , NATURAL SALT , SEASONING (WHEAT STARCH, YEAST EXTRACT, DEXTROSE , CITRIC ACID, ROSEMARY), SPICES, FLAVOUR, SAFFLOWER OIL, DEXTROSE SODIUM ALUMINUM PHOSPHATE , WHEAT STARCH, CANOLA OIL, , CORN STARCH CONTAINS WHEAT.

80 Chocolate Chip Granola Bar Nutrition Facts Per 1 bar (26 g) % Daily Value Amount Calories 110 3 g Fat 5 % Saturated 1 g 5 % + Trans 0 g Cholesterol 0 mg 60 mg Sodium % 3 19 g Carbohydrate 6 % Fibre 2 g % 8 Sugars 5 g Protein 1 g 0 % Vitamin C 0 % Vitamin A Calcium 4 % 0 % Iron INGREDIENTS BROWN SUGAR , BARLEY GRANOLA (ROLLED OATS, ROLLED WHOLE WHEAT, FLAKES, SUNFLOWER OIL, INULIN, HONEY , NATURAL FLAVOUR, MODIFIED GLUCOSE MILK INGREDIENTS), , CHOCOLATE , CHOCOLATE CHIPS ( SUGAR LIQUOR, COCOA BUTTER, SOY LECITHIN, SALT , VANILLIN), WHOLE GRAIN BROWN RICE CRISPS (WHOLE GRAIN BROWN RICE FLOUR, SUGAR , BARLEY SALT MALT, , MIXED TOCOPHEROLS), GLYCERIN, SHORTENING (CANOLA OIL, MODIFIED PALM AND PALM KERNEL OILS), , SORBITOL, BROWN SUGAR SALT , NATURAL AND ARTIFICIAL FLAVOUR, SOY LECITHIN, BHT INULIN, (PRESERVATIVE). CONTAINS OAT, WHEAT, BARLEY, MILK, AND SOY INGREDIENTS.

81 Glazed Cinnamon Bun Nutrition Facts Per 1 bun (105 g) % Daily Value Amount 410 Calories Fat 22 g 34 % Saturated 11 g 55 % + Trans 0 g Cholesterol 0 mg Sodium 340 mg 14 % 49 g Carbohydrate 16 % Fibre 2 g % 8 Sugars 14 g Protein 4 g Vitamin C 0 % Vitamin A 0 % 0 % 0 % Iron Calcium INGREDIENTS : ROLL CINNAMON ENRICHED WHEAT FLOUR, WATER, SHORTENING (PALM OIL, MODIFIED PALM OIL, WITH TBHQ AS PRESERVATIVE), YEAST, CORN STARCH, SUGAR , CINNAMON, WHEY POWDER (MILK), WHEAT GLUTEN, LEAVENING ( SODIUM ACID PYROPHOSPHATE ), SKIM MILK POWDER, SODIUM BICARBONATE , EMULSIFIERS (MONO AND DIGLYCERIDES WITH BHT AND CITRIC ACID AS PRESERVATIVES, SODIUM STEAROYL -2- LACTYLATE , DIACETYL TARTARIC SALT ACID ESTER OF MONO AND DIGLYCERIDES], POTATO FLOUR, , CORN CANOLA OIL AND/OR , VEGETABLE OIL ( DEXTROSE FLOUR, SOYBEAN FLOUR, SOYBEAN OIL, WITH TBHQ AS PRESERVATIVE), SILICON DIOXIDE (FREE FLOW AGENT), ASCORBIC ACID, ARTIFICIAL FLAVOUR, COLOUR (YELLOW #5 AND #6), L- CYSTEINE HYDROCHLORIDE, TRICALCIUM PHOSPHATE, GUAR GUM, ENZYMES (AMYLASE, XYLANASE, WHEAT FLOUR, SALT , DEXTRIN), SUNFLOWER OIL. GLAZE : , WATER, GUAR GUM, MODIFIED POTATO STARCH, POTASSIUM SUGAR SORBATE (PRESERVATIVE), CITRIC ACID (PH CONTROL) AGAR, XANTHAN GUM .

82 Hot Hot Chicken Noodle Cup Nutrition Facts Per 1 container (64 g) Amount % Daily Value Calories 280 10 g Fat % 15 Saturated 5 g 25 % + Trans 0 g Cholesterol 0 mg Sodium 740 mg % 31 42 g Carbohydrate 14 % Fibre 2 g 8 % Sugars 1 g 7 g Protein 0 % Vitamin A 2 % Vitamin C Iron 2 % Calcium % 15 INGREDIENTS : OODLE N SUGAR , , ENRICHED WHEAT FLOUR, PALM OIL, MODIFIED STARCH, SALT GUAR GUM, GARLIC POWDER. VEGETABLES: TEXTURED SOY PROTEIN, DEHYDRATED CABBAGE, DEHYDRATED GREEN ONION, DEHYDRATED CARROTS, FREEZE DRIED CORN, FREEZE DRIED PEAS. SOUP BASE : , , SUGAR MONOSODIUM GLUTAMATE ARTIFICIAL CHICKEN FLAVOUR, SALT , , WHEAT), YEAST EXTRACT POWDER SOY SAUCE POWDER (SOYBEANS, SALT AND DISODIUM INOSINATE (DRIED BREAD YEAST, WATER), DISODIUM , PAPRIKA EXTRACT, WHITE PEPPER POWDER, DRIED LEEK, GUANYLATE RAMEL. CA CONTAINS WHEAT, SOY.

83 -Bake Frozen Pepperoni Ready Pizza Nutrition Facts Per 1/6 pizza (88 g) % Daily Value Amount 220 Calories Fat 9 g % 14 Saturated 3.5 g 18 % + Trans 0 g Cholesterol 20 mg Sodium 550 mg % 23 26 g Carbohydrate % 9 Fibre 1 g % 4 Sugars 2 g Protein 9 g 2 % Vitamin C Vitamin A 0 % Calcium 15 % 10 % Iron INGREDIENTS : RUST C , YEAST, SUGAR , SALT -VIRGIN OLIVE OIL, WHEAT FLOUR, WATER, EXTRA MALTED BARLEY FLOUR). : TOPPING MOZZARELLA CHEESE (MILK, BACTERIAL CULTURES, SALT , MICROBIAL ENZYMES, CELLULOSE), SAUCE (WATER, TOMATO PASTE, BASIL, EXTRA- SUGAR , , OREGANO, VINEGAR, VIRGIN OLIVE OIL, GARLIC PURÉE, SALT THYME, SPICES, SOY OIL), PEPPERONI (PORK, SALT , SPICES, [MUSTARD], SODIUM DEXTROSE , LACTIC ACID STARTER CULTURE, FLAVOURS, ASCORBATE , GARLIC POWDER, SODIUM NITRITE , PORK STOCK, CITRIC - ACID), EXTRA VIRGIN OLIVE OIL, DEHYDRATED PARSLEY. CONTAINS WHEAT.

84 The Original Potato Chips Nutrition Facts chips (50 g) Per 36 Amount % Daily Value 280 Calories Fat 18 g % 28 Saturated 2 g 10 % + Trans 0 g Cholesterol 0 mg Sodium 330 mg 14 % Carbohydrate 26 g 9 % Fibre 1 g % 4 Sugars 0 g Protein 3 g Vitamin A 0 % Vitamin C 20 % Iron 4 % Calcium 0 % INGREDIENTS SPECIALLY SELECTED POTATOES, VEGETABLE OIL, . SALT

85 Vegetable Beef Canned Soup Nutrition Facts Per 1 cup (250 ml) % Daily Value Amount 110 Calories 0.5 g Fat 1 % Saturated 0.3 g 1 % + Trans 0 g Cholesterol 5 mg 790 mg Sodium % 33 19 g Carbohydrate 6 % Fibre 2 g % 8 Sugars 3 g Protein 7 g Vitamin A 2 % Vitamin C 10 % 2 % Calcium Iron 4 % INGREDIENTS BEEF BROTH (WATER, BEEF STOCK), CARROTS, POTATOES, SEASONED BEEF, BARLEY, GREEN BEANS, FLAVOUR, CORN, PEAS, MODIFIED CORN STARCH, YEAST EXTRACT, SUGAR , SALT , MONOSODIUM GLUTAMATE , WHEAT FLOUR, ONION POWDER, HYDROLYZED PROTEIN (SOY, CORN, . WHEAT), CARAMEL, PARSLEY FLAKES, DEHYDRATED GARLIC

86 granola Which bar would you choose? A B Nutrition Facts Nutrition Facts Per 1 bar (35 g) Per 1 bar (35 g) % Daily Value Amount Amount % Daily Value 160 Calories 150 Calories Fat 7 g 10 % Fat 5 g % 8 Saturated 2 g Saturated 0.5 g 10 % 3 % + Trans 0 g + Trans 0 g Cholesterol 0 mg 0 mg Cholesterol Sodium 140 mg % 6 Sodium 115 mg % 5 22 g Carbohydrate % 7 19 g Carbohydrate 6 % Fibre 1 g % 6 Fibre 4 g % 16 Sugars 8 g Sugars 5 g Protein 3 g Protein 7 g 0 % Vitamin C 0 % Vitamin A Vitamin A 0 % 0 % Vitamin C 2 % Iron 2 % Calcium 4 % Iron 10 % Calcium INGREDIENTS INGREDIENTS LEND ROLLED WHOLE GRAIN B ALMONDS, CORN SYRUP, S, (HARD RED WHEAT, OAT WHOLE GRAIN OATS, SUGAR, RYE, BARLEY, TRITICA LE), RICE FLOUR, PALM KERNEL ROASTED ALMONDS OIL, WHOLE GRAIN WHEAT, OIL), (ALMONDS, VEGETABLE VEGETABLE GLYCERIN, BROWN RICE SYRUP, SO Y HONEY ROASTED ALMOND FLOUR, TAPIOCA STARCH, BUTTER (ALMONDS, HONEY, OLE DRIED CANE SYRUP, WH IL, MALTODEXTRIN, PALM O , FLAXSEED, ACACIA GUM MIXED TOCOPHEROLS), EXPELLER PRESSED CAN OLA FRUCTOSE, CANOLA OIL , OIL, GLYCERIN, OAT H ULL SALT, SOY LECITHIN, CORN A SALT, FIBRE, SOY FIBRE, SE STARCH, REDUCED MINE RALS NATURAL FLAVOUR, CORN ARLEY WHEY, NONFAT MILK, B Y STARCH, MOLASSES, SO MALT EXTRACT, BAKING LECITHIN, SKIM MILK POWDER, UR, SODA, NATURAL FLAVO XANTHAN GUM, PEANUT . MIXED TOCOPHEROLS . FLOUR

87 Station 6 Appendix : Ingredient Investigation: Sample Ingredient Lists 8 Ingredient Lists Provided: Buttery Microwave Popcorn • Chicken Nuggets • • Chocolate Chip Granola Bar • Vegetable Beef Canned Soup • Cinnamon Bun • Hot Hot Chicken Instant Noodle Cup • Ready -Bake Frozen Pepperoni Pizza • The Original Potato Chips

88 Microwave Popcorn Buttery Nutrition Facts Per 7.5 cups popped (50 g) 00 % Daily Value Amount 270 Calories 16 g Fat 25 % Saturated 8 g 40 % + Trans 0 g 0 mg Cholesterol Sodium 250 mg 10 % Carbohydrate 28 g % 9 Fibre 6 g 24 % Sugars 0 g Protein 4 g 0 % 0 % Vitamin C Vitamin A Calcium 0 % Iron 6 % INGREDIENTS 100% WHOLE GRAIN POPPING CORN, PALM OIL (CONTAINS TBHQ, CITRIC ACID), SALT, POTASSIUM CHLORIDE, NATURAL AND ARTIFICI AL BUTTER FLAVOUR, BUTTER, (ANNATTO, TURMERIC, PAPRIKA). COLOUR CONTAINS MILK.

89 Chicken Nuggets Nutrition Facts Per 4 nuggets (67 g) Amount % Daily Value Calories 180 12 g Fat 18 % Saturated 2 g 10 % + Trans 0 g 0 mg Cholesterol 3 330 mg Sodium % 14 11 g Carbohydrate 4 % Fibre 1 g % 4 Sugars 0 g Protein 10 g 0 % Vitamin C 0 % Vitamin A 4 % 0 % Iron Calcium INGREDIENTS HICKEN C : BONELESS SKINLESS CHICKEN BREAST MEAT, WATER, 100% VEGETABLE OIL (CANOLA OIL, CORN OIL, SOYBEAN OIL, HYDROGENATED SOYBEAN OIL [TBHQ], CITRIC ACID, DIMETHYLPOLYSILOXANE), WHEAT FLOUR, YELLOW CORN FLOUR, MODIFIED CORN STARCH, RICE STARCH, SALT, BAKING POWDER, SEASONING (WHEAT STARCH, YEAST EXTRACT, SALT, NATURAL FLAVOUR, SAFFLOWER OIL, DEXTROSE, CITRIC ACID, ROSEMARY), SPICES, CANOLA OIL, SODIUM ALUMINUM . PHOSPHATE, DEXTROSE, WHEAT STARCH, CORN STARCH CONTAINS WHEAT.

90 Chocolate Chip Granola Bar Nutrition Facts Per 1 bar (26 g) % Daily Value Amount Calories 110 3 g Fat % 5 Saturated 1 g 5 % + Trans 0 g 0 mg Cholesterol 60 mg Sodium 3 % 19 g Carbohydrate 6 % Fibre 2 g 8 % Sugars 5 g 1 g Protein Vitamin C Vitamin A 0 % 0 % 4 % 0 % Iron Calcium INGREDIENTS GRANOLA (ROLLED OATS, ROLLED WHOLE WHEAT, BROWN SUGAR, BARLEY FLAKES, SUNFLOWER OIL, INULIN, HONEY, NATURAL FLAVOUR, MODIFIED MILK INGREDIENTS), GLUCOSE, CHOCOLATE CHIPS (SUGAR, CHOCOLATE LIQUOR, COCOA BUTTER, SOY LECITHIN, SALT, VANILLIN), WHOLE GRAIN BROWN RICE CRISPS (WHOLE GRAIN BROWN RICE FLOUR, SUGAR, BARLEY MALT, SALT, MIXED TOCOPHEROLS), GLYCERIN, SHORTENING (CANOLA OIL, MODIFIED PALM AND PALM KERNEL OILS), BROWN SUGAR, SORBITOL, INULIN, SALT, NATURAL AND ARTIFICIAL FLAVOUR, SOY LECITHIN, BHT (PRESERVATIVE). D SOY INGREDIENTS. CONTAINS OAT, WHEAT, BARLEY, MILK, AN

91 Vegetable Beef Canned Soup Nutrition Facts Per 1 cup (250 ml) Amount % Daily Value 110 Calories 0.5 g Fat 1 % Saturated 0.3 g 1 % + Trans 0 g Cholesterol 5 mg Sodium 790 mg 33 % Carbohydrate 19 g % 6 Fibre 2 g % 8 3 g Sugars Protein 7 g 2 % Vitamin C Vitamin A 10 % 4 % 2 % Iron Calcium INGREDIENTS BEEF BROTH (WATER, BEEF STOCK), CARROTS, POTATOES, SEASONED BEEF, BARLEY, GREEN BEANS, FLAVOUR, CORN, PEAS, MODIFIED CORN STARCH, YEAST EXTRACT, SUGAR, SALT, MONOSODIUM GLUTAMATE, WHEAT FLOUR, ONION POWDER, HYDROLYZED PROTEIN (SOY, CORN, WHEAT), CARAMEL, PARSLEY FLAKES, DEHYDRATED GARLIC .

92 Glazed Cinnamon Bun Nutrition Facts Per 1 bun (105 g) % Daily Value Amount Calories 410 Fat 22 g 34 % Saturated 11 g 55 % + Trans 0 g Cholesterol 0 mg Sodium 340 mg 14 % 49 g Carbohydrate 16 % Fibre 2 g % 8 Sugars 14 g 4 g Protein Vitamin A 0 % Vitamin C 0 % Calcium 0 % Iron 0 % INGREDIENTS C INNAMON : ROLL ENRICHED WHEAT FLOUR, WATER, SHORTENING (PALM OIL, MODIFIED PALM OIL, WITH TBHQ AS PRESERVATIVE), YEAST, CORN STARCH, SUGAR, CINNAMON, WHEY POWDER (MILK), WHEAT GLUTEN, LEAVENING (SODIUM ACID SIFIERS PYROPHOSPHATE, SODIUM BICARBONATE), SKIM MILK POWDER, EMUL [MONO AND DIGLYCERIDES (WITH BHT AND CITRIC ACID AS PRESERVATIVES), SODIUM STEAROYL -2- LACTYLATE, DIACETYL TARTARIC ACID ESTER OF MONO AND DIGLYCERIDES], POTATO FLOUR, SALT, CORN FLOUR, SOYBEAN FLOUR, DEXTROSE, VEGETABLE OIL (CANOLA OIL AND/OR SOYBE AN OIL, WITH TBHQ AS PRESERVATIVE), SILICON DIOXIDE (FREE FLOW AGENT), ASCORBIC ACID, -CYSTEINE ARTIFICIAL FLAVOUR, COLOUR (YELLOW #5 AND #6), L HYDROCHLORIDE, TRICALCIUM PHOSPHATE, GUAR GUM, ENZYMES (AMYLASE, XYLANASE, WHEAT FLOUR, SALT, DEXTRIN), SUNFLOW ER OIL. GLAZE : SUGAR, WATER, GUAR GUM, MODIFIED POTATO STARCH, POTASSIUM SORBATE (PRESERVATIVE), CITRIC ACID (PH CONTROL) AGAR, XANTHAN GUM.

93 Hot Hot Chicken Instant Noodle Cup Nutrition Facts (64 g) ontainer Per 1 c Amount % Daily Value 280 Calories Fat 10 g 15 % Saturated 5 g 25 % + Trans 0 g Cholesterol 0 mg 740 mg Sodium 31 % 42 g Carbohydrate 14 % Fibre 2 g % 8 Sugars 1 g 7 g Protein Vitamin A 2 % Vitamin C 0 % Iron 2 % 15% Calcium INGREDIENTS NOODLE: ENRICHED WHEAT FLOUR, PALM OIL, MODIFIED STARCH, SUGAR, SALT, GUAR GUM, GARLIC POWDER. VEGETABLES: TEXTURED SOY PROTEIN, DEHYDRATED CABBAGE, DEHYDRATED GREEN ONION, DEHYDRATED CARROTS, FREEZE DRIED CORN, FREEZE DRIED PEAS. SOUP BASE: AVOUR, SALT, MONOSODIUM GLUTAMATE, SUGAR, SOY ARTIFICIAL CHICKEN FL SAUCE POWDER (SOYBEANS, SALT, WHEAT), YEAST EXTRACT POWDER (DRIED BREAD YEAST, WATER), DISODIUM INOSINATE AND DISODIUM GUANYLATE, PAPRIKA EXTRACT, WHITE PEPPER POWDER, DRIED LEEK, CARAMEL. CONTAINS WHEAT, SOY.

94 Ready -Bake Frozen Pepperoni Pizza Nutrition Facts Per 1/6 pizza (88 g) Amount % Daily Value 220 Calories Fat 9 g % 14 Saturated 3.5 g 18 % + Trans 0 g Cholesterol 20 mg Sodium 550 mg 23 % 26 g Carbohydrate 9 % Fibre 1 g 4 % Sugars 2 g 9 g Protein Vitamin A 2 % Vitamin C 0 % Iron 15 % Calcium 10 % INGREDIENTS CRUST : WHEAT FLOUR, WATER, EXTRA -VIRGIN OLIVE OIL, SALT, SUGAR, YEAST, MALTED BARLEY FLOUR). TOPPING : MOZZARELLA CHEESE (MILK, BACTERIAL CULTURES, SALT, MICROBIAL ENZYMES, CELLULOSE), SAUCE (WATER, TOMATO PASTE, BASIL, EXTRA- VIRGIN OLIVE OIL, GARLIC PURÉE, SALT, SUGAR, OREGANO, VINEGAR, THYME, SPICES, SOY OIL), PEPPERONI (PORK, SALT, SPICES, [MUSTARD], DEXTROSE, LACTIC FLAVOURS, SODIUM ASCORBATE, GARLIC POWDER, ACID STARTER CULTURE, SODIUM NITRITE, PORK STOCK, CITRIC ACID), EXTRA -VIRGIN OLIVE OIL, DEHYDRATED PARSLEY.

95 The Original Potato Chips Nutrition Facts Per 36 chips (50 g) Amount % Daily Value 280 Calories 18 g Fat % 28 Saturated 2 g 10 % + Trans 0 g 0 mg Cholesterol Sodium 330 mg % 14 26 g Carbohydrate 9 % Fibre 1 g 4 % Sugars 0 g Protein 3 g Vitamin A 0 % Vitamin C 20 % Calcium 0 % Iron 4 % INGREDIENTS VEGETABLE OIL, SALT. SPECIALLY SELECTED POTATOES,

96 Station 6 Ingredient Investigation

97 Station 6 Ingredient Investigation Instructions: Sugar and sodium can be called many different • . Can you spot them all? names • Choose at least four food labels . • Use dry erase markers to circle the different names for sugar in blue in red on the ingredient and sodium list. • Use the worksheet to answer the questions. Hint: Look at the “ Station 6: Ingredient Investigation” Fact Sheet and “ Label Reading the Healthy Way ” . handout

98 Station 6 : Ingredient Investigation – Worksheet 1. In what order are ingredients listed? names which mean sodium that you can find in the ingredient lists: 2. List all the 3. List all the names which mean sugar that you can find in the ingredient lists: Without ingredient lis t, w here else on a food package can you find 4. using the nutrition information to help you make healthier choices? 5. How do you tell if there is a little or a lot of a nutrient in a food? 6. You are trying to make the healthiest choice between granola bar A and B. Which granola bar do you choose and why?

99 Station 6: Ingredient Investigation Fact Sheet Ingredient list packaged food. The ingredient list shows all the ingredients in a Ingredients are listed in order of weight, beginning with the ingredient that weighs the most and ending with the ingredient that weighs the least. This means that a food contains of the more ingredients found at the beginning of the list, and less of the ingredients at the end of the list. Ingredients with many names Sometimes ingredients like sodium and sugar appear on ingredient lists under many monly used terms: different names. Here's a list of com for Sodium (Salt) Commonly Used Terms and Sugar Nutrient Other Names • Baking powder Salt • • Baking soda • Sodium alginate • Brine Sodium benzoate • • Celery salt Sodium Sodium bicarbonate • Disodium phosphate • Sodium bisulfate • • Garlic salt Sodium propionate • • Monosodium glutamate (MSG) • Soy sauce • Onion Salt Brown sugar • Honey • • Cane juice extract Invert sugar • • Corn syrup • Lactose • Demerara or Turbinado sugar Liquid sugar • • Dextrose Maltose • • Evaporated cane juice • Molasses • Fructose Sucrose • • Galactose Sugar • Syrup • Glucose • Treacle Glucose- fructose • • White sugar • fructose corn syrup - High ord s ending in "ose" usually mean sugar. Tip: W Sugars are also found naturally in foods such as fruit, fruit juices, milk and vegetables . Information adapted from Health C anada’s Ingredient list and Alberta Health Services’ Label Reading the Healthy Way .

100 Activity Station 7: Fat Match Activity Description and the eaten effect they Students will learn the types of fats found in common foods have on their body and health. Key Messages Fat is an important nutrient in health. It provides energy and helps you to absorb • certain vitamins. The different types of fats eaten have different effects on health. • • Healthy fats (unsaturated fats ) can help lower your risk of disease. Eat healthy fats 3 fats) in small amounts. (unsaturated and omega- • Unhealthy fats (saturated and trans fats) can increase your bad cholesterol, which can increase your risk of heart disease. Limit your intake of these fats. Materials • Poster: The Lowdown on Fats (print x 1) • Station Title (print x 1) • Instructions (print x 1) Station (print x 1) • The Low Down on Fats Fact Sheet • Worksheet: Fat Match (print x 1 per student) Printable Appendix: Fat Match Cards • . Cut each card, and laminate or glue (print x 1) to index cards. Display right side up. • Answer Key (print x 1) Display upside down. Set -Up • Place poster, station title, instructions, fact sheet, worksheets and answer key (face down) at the station. • Place all Fat Match Cards face down at t he station with the exception of the 4 cards which say the type of fat: Unsaturated Fats, Omega- 3 Fats, Trans Fats, and Saturated Fats. • Use the discussion questions for further class discussion.

101 Answer Key for Worksheet ources Definition Food S Type of Fat Almonds, avocado, non- are liquid at room temperature • hydrogenated margarine, and • Unsaturated Fats can help prevent heart disease olives, seeds, vegetable by lowering the bad stroke oil cholesterol in your blood are a type of unsaturated fat • help to lower the risk of heart • disease and stroke Omega • may also have other health -3 Fats Salmon, walnuts benefits such as helping with brain development and reducing in the body inflammation • are hard at room temperature mainly come from animal sources • Bacon, beef burger, butter, are unhealthy fats • cheese, Saturated Fats coconut oil, coffee • can clog arteries, increase blood cream, whipping cream pressure and increase risk of heart attack and stroke • are ‘hydrogenat ed’ ( a process healthy liquid oil is made where a Potato chips, doughnuts, into a solid fat) fries, hard French are unhealthy fats Trans Fats • margarine, store bought can clog blood vessels, increase • muffins blood pressure and increase risk of and stroke heart disease Discussion Questions and Answers 1. W hich types of fats are healthy fats? Unsaturated fats are healthy fats. They can help lower your bad cholesterol in your blood vessels if you eat these instead of foods with saturated fat in the diet.

102 2. Which foods have healthy fats? ola, safflower, sunflower, and peanut oils and margarines made from • Olive, can these oils . Avocados, olives • • Nuts (almonds, pecans, hazelnuts, pistachios, walnuts, almonds, and pecans) and seeds (sunflower seeds and sesame seeds) . 3. Which fats are unhealthy? Saturate d and trans fats are unhealthy fats. These fats can clog your blood vessels. Too much unhealthy fat increases your risk of heart disease and stroke . 4. What are some examples of unhealthy fats? Lard, fat in beef, lamb, pork or chicken, and milk products. Supplementary Information and Resources • Making Foods with Less Fat and Sugar – handout Task: Choose a recipe ( ex. quick bread) and experiment with using less fat or replacing unhealthy fats with healthy fats.

103 Appendix Station 7: Fat Match Cards Note for facilitator/teacher: Please cut all cards out individually. vegetable oil coffee cream butter whipping cream beef burger hard margarine

104 almonds salmon - hydrogenated margarine walnuts non bacon avocado

105 chips coconut oil cheese olives fries seeds

106 store bought muffin doughnuts are liquid at room temperature • • can help prevent heart disease Unsaturated Fats and stroke by lowering the bad vessels fats in your blood • are a type of unsaturated fat • can help to lower the risk of and stroke heart disease Omega-3 Fats • may have other health benefits such as helping with brain development and reducing inflammation in the body

107 are ‘hydrogenat ed’ ( a process • when healthy liquid oil is made into a solid fat) Trans Fats • are unhealthy fats can clog blood vessels , increase • blood pressure and increase risk of heart and stroke disease • are hard at room temperature • mainly come from animal sources Saturated Fats are unhealthy fats • • can clog blood vessels , increase blood pressure and increase risk of heart disease and stroke

108 Station 7 Fat Match

109 Station 7 Fat Match Instructions: • Remember the card game ‘match’ as a kid? Well – with a twist! here it is again Pick a fat match card: Unsaturated Fat s, Omega- 3 • Saturated Fat s, or Trans F ats. Fats, • Using the face down cards: • find the card with the definition for the type of fat you picked find a card with a food that contains that type of • fat that’s your ‘match’! • • Record the information on the worksheet. Please rearrange cards for the next group. • Hint : Look at the The Lowdown on Fats Poster and the The Low Down on Fats Fact Sheet

110 Station 7: Fat Match Worksheet Type of Fat Definition Food Source s Unsaturated Fats Omega -3 Fats Saturated Fats Trans Fats

111 The Low Down on Fats Fact Sheet There are different types of fats that have different effects on health. These include: unsaturated, saturated and trans fats. Eating healthy fats in small amounts can help lower your risk of disease. Healthy fats are called unsaturated fats. They can lower your bad cholesterol in your blood when they replace Foods with these fats : saturated fat. Olive, canola, safflower, sunflower, and peanut oils and margarines made from these oils • Avocados , olives • • , pistachios , walnuts, almonds and pecans ) and seeds Nuts (almonds, pecan, hazelnuts (sunflower seeds and sesame seeds) -3 fats are a type of unsaturated fat. Eating Omega -3 fat s can help lower the risk for Omega heart disease and and stroke. -3 fats are fatty fish such as: salmon, trout, herring, sardines and The best sources of omega whitefish. Other so urces of omega -3 fats include: ground flaxseed, walnuts,oils/non- hydrogenated margarines made from canola, linseed and soybeans . Unhealthy fats are saturated and trans fats. These fats can increase the bad cholesterol . Too much bad cholesterol increases which can clog blood vessels in your blood vessels your risk of heart disease and stroke. saturated fats include lard, fat in beef, lamb, pork or chicken Foods with . and milk products Limit saturated fats by: • choosing lean meats with no visible fat • eating less processed meats like side bacon and salami • eating less butter and lard • choosing lower fat cheese (less than 20% Milk Fat) and lower fat milk (skim, 1% or 2%) Trans fat can be found in foods like potato chips, doughnuts , French fries, store bought muffins, and some hard margarines. It can also be found in microwave popcorn and flavoured coffee creamers. Read the Nutrition Facts table and choose foods with little or no trans f at.

112 Activity Station 8: Sodium Analyzer Activity Description Students will be able to determine the amount of salt in processed foods compared to the recommended daily intake. Key Messages Salt contains sodium. We need sodium for our bodies to work properly , but most • Canadians eat too much salt. Eating too much sodium or salt can increase risk such as high blood pressure. for health problems • There is sodium in many foods . S ome sodium is found naturally in foods but the sodium most of processing. The amount added to in foods is added during foods represents less than 2 0% of the sodium Canadians consume. at home • The tolerable upper limit for sodium intake is less than 2300 mg sodium per day. This is the amount of sodium in 1 teaspoon (5 mL) of salt. Material s • Poster: Hold the Salt (print x 1) • Station Title (print x 1) • Station Instructions (print x 1) • Worksheet: Sodium Analyzer (print x 1 per student) Han dout: Hold the Salt (print x 1 per student) • • Display items: 1 box of salt, and food packages • Printable Appendix: Sample Food Labels • Measuring spoons, clear plastic cups or re -sealable plastic bag to hold salt (1 per nutrition label) Calculator (optional) • Set -Up • Place poster, station title, instructions , worksheets, handouts, display items and printed food labels at the station. • Place m easuring spoons, clear plastic cups or re -sealable plastic bag to hold salt (1 per nutrition label) .

113 Answer Key for Worksheet Is it a L 5 %) ittle (< Amount of Sodium Amount of Food Eaten % Daily Value Food (mg) Eaten Yes/No Breakfast Glazed Cinnamon Bun 1 bun (105 g) 340 14% No Snack The Original Potato No 73% Whole bag (255 g) 1683 Chips Lunch No Chili Fire Hot Sauce 2 teaspoon (10 mL) 280 12% Hot Hot Chicken 1 noodle cup (64 g) 740 31% No Instant Noodle Cup Snack 4 nuggets (67 g) Chicken Nuggets 14% No 330 Dinner Ready -Bake Frozen ⅓ of pizza or 176 g) 2 slices ( 1100 46% No Pepperoni Pizza Total for the day 4393 mg 186% No 2300 mg of sodium = 1 tsp of salt 4393 mg of sodium = approximately 2 tsp of salt

114 Discussion Questions and Answers Students can reflect on their answers and discuss as a class. 1. What do these high sodium foods have in common? processed convenience- type foods. All of the food examples are highly Processing a food may involve adding ingredients that contain sodium for flavour, texture, or shel f life. 2. Think about the sources of processed food in your diet. Do you think you are eating more tolerable u pper limit? or less sodium than the Individuals over the age of 14 should consume less than 2300 mg of sodium per day for good health. Children ag ed 9 -13 should consume less than 2200 mg per day. This is called the tolerable upper limit. The Canadian Community Health survey in 2004 80% of women ate more than the tolerable upper l imit showed that 85% of men and 60- of sodium . Some common examples of processed foods include: • • Canned and dried soup Condiments such as ketchup, mustard and soy sauce • French fries • Fast food, pizza • Canned vegetables and tomato sauces • Processed meats Snack foo ds such as salted chips, Canned pasta products • • nachos, pretzels, popcorn and • Processed cheese slices and cheese spreads crackers • Seasoning mixes with added salt table help us make lower 3. How does the % Daily Value (%DV) on the Nutrition Facts sodium choices? The % Daily Value (DV) on the Nutrition Facts label can help you decide if there is a little or a lot of a nutrient in a food. a little. • Foods with 5 % or less % DV of a nutrient have have a lot. % DV of a nutrient % or more Foods with 15 • Nutrients you want more of are: Nutrients you want less o f are: Fibre • • Sodium Fat Calcium • • • Iron • Saturated and Trans Fat For example, if a serving of food provides 3% DV of sodium, it is providing only “a little” sodium. This makes it a lower sodium choice. We want to choose more foods that provide ‘a little’ of sodium (<5% DV).

115 4. H ow can you d ecrease the amount of sodium you eat ? • Eat less processed snack foods. Choose more fresh fruits and vegetables as snacks instead. • Cook more foods at home so that you can limit the amount of salt and condiments added during food preparation. • Use herbs, spices, lemon or lime juice, hot peppers or garlic to flavour foods instead of salt or seasoning salts. • Choose packaged foods that are lower in sodium. Look for nutrient claims such as “free of,” “low” “reduced,” “lower,” or “no added” sodium or salt. the grams of sodium on • You can compare Nutrient Facts tables or the % Daily Value of sodium of different products and choose the product with lower grams of . sodium or lower % DV • Use small portions of condiments. Supplementary Information and Resource s • Handout: Cooking Without Salt • Ready -to-use presentation on nutrition labelling www.hc -sc.gc.ca/fn- an/label -etiquet/nutrition/educat/info- nutri -label -etiquet -eng.php

116 Appendix: Station 8 Sodium Analyzer Sample Food Labels 6 Food Labels Provided: Chicken Nuggets • • Chili Fire Hot Sauce • Cinnamon Bun • Hot Hot Chicken Instant Noodle Cup • Ready -Bake Frozen Pepperoni Pizza • The Original Potato Chips

117 Chicken Nuggets Nutrition Facts Per 4 nuggets (67 g) Amount % Daily Value 180 Calories 12 g Fat % 18 Saturated 2 g 10 % + Trans 0 g Cholesterol 30 mg Sodium 330 mg 14 % Carbohydrate 11 g % 4 1 g Fibre % 4 Sugars 0 g Protein 10 g 0 % Vitamin C 0 % Vitamin A 0 % 4 % Iron Calcium INGREDIENTS C HICKEN : BONELESS SKINLESS CHICKEN BREAST MEAT, WATER, 100% VEGETABLE OIL (CANOLA OIL, CORN OIL, SOYBEAN OIL, HYDROGENATED SOYBEAN OIL [TBHQ], CITRIC ACID, DIMETHYLPOLYSILOXANE), WHEAT FLOUR, YELLOW CORN FLOUR, MODIFIED CORN STARCH, RICE STARCH, SALT, BAKING POWDER, SEASONING (WHEAT STARCH, YEAST EXTRACT, SALT, NATURAL FLAVOUR, SAFFLOWER OIL, DEXTROSE, CITRIC ACID, ROSEMARY) , SPICES, CANOLA OIL, SODIUM ALUMINUM PHOSPHATE, DEXTROSE, WHEAT STARCH, CORN STARCH . CONTAINS WHEAT.

118 Chili Fire Hot Sauce Nutrition Facts Per 1 tsp (5 mL) % Daily Value Amount Calories 5 Fat 0 g 0 % Saturated 0 g + Trans 0 g 0 mg Cholesterol 40 1 Sodium mg 6 % Carbohydrate 1 g 0 % Fibre 0 g 4 % Sugars 1 g 0 g Protein % % Vitamin A 2 Vitamin C 10 0 % Calcium 0 % Iron INGREDIENTS CHILI, SUGAR, SALT, GARLIC, FISH EXTRACTIVES (ANCHOVY, SALT) ACETIC ACID, ASCORBIC ACID. . CONTAINS: FISH EXTRACTIVES (ANCHOVY)

119 Glazed Cinnamon Bun Nutrition Facts Per 1 bun (105 g) Amount % Daily Value 410 Calories 22 g Fat 34 % Saturated 11 g 55 % + Trans 0 g Cholesterol 0 mg 340 mg Sodium % 14 49 g Carbohydrate 16 % Fibre 2 g 8 % Sugars 14 g Protein 4 g Vitamin C 0 % Vitamin A 0 % Calcium Iron 0 % 0 % INGREDIENTS C INNAMON ROLL : ENRICHED WHEAT FLOUR, WATER, SHORTENING (PALM OIL, MODIFIED PALM OIL, WITH TBHQ AS PRESERVATIVE), YEAST, CORN STARCH, SUGAR, CINNAMON, WHEY POWDER (MILK), WHEAT GLUTEN, LEAVENING (SODIUM ACID PYROPHOSPHATE, SODIUM BICARBONATE), SKIM MILK POWDER, EMULSIFIERS [MONO AND DIGLYCERIDES (WITH BHT AND CITRIC ACID AS PRESERVATIVES), SODIUM ST -2- EAROYL LACTYLATE, DIACETYL TARTARIC ACID ESTER OF MONO AND DIGLYCERIDES], POTATO FLOUR, SALT, CORN FLOUR, SOYBEAN FLOUR, DEXTROSE, VEGETABLE OIL (CANOLA OIL AND/OR SOYBEAN OIL, WITH TBHQ AS PRESERVATIVE), SILICON DIOXIDE (FREE FLOW AGENT), ASCORBIC ACID, ARTIFICIAL FLAVOUR, COLOUR (YELLOW #5 AND #6), L - CYSTEINE HYDROCHLORIDE, TRICALCIUM PHOSPHATE, GUAR GUM, ENZYMES (AMYLASE, XYLANASE, WHEAT FLOUR, SALT, DEXTRIN), SUNFLOWER OIL. GLAZE : SUGAR, WATER, GUAR GUM, MODIFIED POTATO STARCH, POTASSIUM SORBATE (PRESERVATIVE), CITRIC ACID (PH CONTROL) AGAR, XANTHAN GUM.

120 Hot Hot Chicken Instant Noodle Cup Nutrition Facts Per 1 c (64 g) ontainer % Daily Value Amount 280 Calories Fat 10 g % 15 Saturated 5 g 25 % + Trans 0 g 0 mg Cholesterol 740 mg Sodium % 31 42 g Carbohydrate % 14 Fibre 2 g 8 % Sugars 1 g Protein 7 g 0 % Vitamin A 2 % Vitamin C 2 % Calcium % 15 Iron INGREDIENTS N OODLE : ENRICHED WHEAT FLOUR, PALM OIL, MODIFIED STARCH, SUGAR, SALT, GARLIC POWDER. GUAR GUM, VEGETABLES: TEXTURED SOY PROTEIN, DEHYDRATED CABBAGE, DEHYDRATED GREEN ONION, DEHYDRATED CARROTS, FREEZE DRIED CORN, FREEZE DRIED PEAS. SOUP BASE: ARTIFICIAL CHICKEN FLAVOUR, SALT, MONOSODIUM GLUTAMATE, SUGAR, SOY SAUCE POWDER (SOYBEANS, SA LT, WHEAT), YEAST EXTRACT POWDER (DRIED BREAD YEAST, WATER), DISODIUM INOSINATE AND DISODIUM GUANYLATE, PAPRIKA EXTRACT, WHITE PEPPER POWDER, DRIED LEEK, CARAMEL. CONTAINS WHEAT, SOY.

121 Ready -Bake Frozen Pepperoni Pizza Nutrition Facts Per 1/6 pizza (88 g) % Daily Value Amount Calories 220 9 g Fat 14 % Saturated 3.5 g 18 % + Trans 0 g 20 mg Cholesterol Sodium 550 mg 23 % Carbohydrate 26 g % 9 Fibre 1 g 4 % Sugars 2 g Protein 9 g Vitamin A 2 % 0 % Vitamin C 15 % Iron Calcium 10 % INGREDIENTS CRUST : WHEAT FLOUR, WATER, EXTRA -VIRGIN OLIVE OIL, SALT, SUGAR, YEAST, MALTED BARLEY FLOUR). TOPPING : MOZZARELLA CHEESE (MILK, BACTERIAL CULTURES, SALT, MICROBIAL ENZYMES, CELLULOSE), SAUCE (WATER, TOMATO PASTE, BASIL, EXTRA -VIRGIN OLIVE OIL, GARLIC PURÉE, SALT, SUGAR, OREGANO, VINEGAR, THYME, SPICES, SOY OIL), PEPPERONI (PORK, SALT, SPICES, [MUSTARD] ), DEXTROSE, LACTIC ACID STARTER CULTURE, FLAVOURS, SODIUM ASCORBATE, GARLIC POWDER, SODIUM NITRITE, PORK STOCK, CITRIC ACID), EXTRA -VIRGIN OLIVE OIL, DEHYDRATED PARSLEY.

122 The Original Potato Chips Nutrition Facts Per 36 chips (50 g) % Daily Value Amount Calories 280 18 g Fat 28 % Saturated 2 g 10 % + Trans 0 g 0 mg Cholesterol Sodium 330 mg 14 % Carbohydrate 26 g % 9 Fibre 1 g % 4 Sugars 0 g Protein 3 g Vitamin A 0 % Vitamin C 20 % Iron 4 % Calcium 0 % INGREDIENTS SPECIALLY SELECTED POTATOES, VEGETABLE OIL, SALT.

123 Station 8 Sodium Analyzer 8

124 Station 8 Sodium Analyzer Instructions:  Record the amount of sodium in mg eaten for each food. Compare the amount of sodium in one serving according to the Nutrition Facts table on the label and the amount of food actually eaten. Add up the total mg of sodium for everything eaten that  day. Convert the mg into teaspoons (tsp) . 2300 mg of sodium = 1 tsp of salt. Compare this amount to the tolerable upper limit of 2300 mg of sodium daily.  Using the tsp measure, estimate how many tsp. of salt are consumed when eating all of these foods in one day. How does this compare to the tolerable upper limit of 2300 mg of sodium daily? Next record the % Daily Value (DV) and each serving  size as listed on the label . Compare the serving size to the amount actually eaten. You may have to do a calculation to determine the % DV of the actual amount eaten. < 5% DV is a little of a nutrient. Hint: Look at the Hold the Salt handout

125 – Worksheet Station 8: Sodium Analyzer Amount of % Daily 5 %) ittle (< Is it a L Sodium Eaten Eaten of Food Amount Food Yes/No Value (mg) Breakfast Glazed Cinnamon Bun 1 bun (105 g) Snack The Original Potato Chips Whole bag (255 g) Lunch Chili Fire Hot Sauce 2 teaspoon (10 ml) Hot Hot Chicken Instant Noodle Cup 1 noodle cup (64 g) Snack Chicken Nuggets 4 nuggets (67 g) Dinner 2 slices ( ⅓ of pizza or 176 g) -Bake Frozen Pepperoni Pizza Ready Total for the day

126 Activity Station 9: Time Crunch! What to eat? Activity Description planning skills while making a weekly snack plan. e and use Students will be creativ Key Messages Planning meals and snacks ahead can help you make healthier food choices every • day. It ca n also save you time and might save you money. • To plan a healthy meal , try to include foods from at least 3 of the 4 food groups in Canada’s Food Guide. • The size of your snack may depend on your age, activity level, and how long it is until your next meal. A small snack can be something as simple as vegetables and dip or a piece of fruit. A larger snack may include 2 or more food groups from Canada’s Food Guide. • Use the Weekly Menu Planner to help plan meals and snacks. Canada’s Food guide recommends 7– • P lanning to 8 servings of Vegetables and Fruit. eat a serving or more of Vegetables and Fruits at all meals and snack s is one strategy to eat the recommended amount. Materials • Poster: Steps to a Healthier You (print x 1) • (print x 1) Station Title • Station Instructions (print x 1) Worksheet: Weekly Snac k Planner and List of Foods (print x 1 per student) • Handout: Healthy Snacking (print x 5) • Set -Up • Place poster, station title, instructions, worksheets and handouts at station. Answer Key for the Activity There is no answer key for this question, “ Plan a different after school snack for each use a be creative, Students are encouraged to ” day of the week using the list of foods. variety of ingredient options and balance their snacks by choosing at least 2 different food groups from Canada’s Food Guide.

127 Discussion Questions and Answers 1. What are the benefits of planning meals and snacks? Taking time to plan your meals and snacks can save time and help make nutritious choices when you are busy. When you plan your meals ahead of time, it may be f our food easier to think about including variety and all of Canada’s Food Guides’ Planning may also help to avoid skipping meals or becoming overly hungry, groups. whi ch can impact performance in school, sports, and other activities. You may also save money because you avoid last minute convenience food purchases or buying prepared food away from home. These usually cost more than preparing a meal or snack yourself. 2. What makes planning ahead difficult? meal Students may be able to identify many barriers on their own. 3. What are some healthy food c you make when eating away from home? hoices can • ready -made sandwich or salad at a supermarket deli . Buy a • Choose fast food res taurants that have sandwich options that allow you to choose leaner meats, fish or egg as the meat and alternative choice. . • Choose a salad with dressing on the side instead of deep fried foods • If a convenience store is your only option, choose milk, nuts, trail mix or pretzels -meal. as a snack or mini • Pack snacks, such as vegetables and fruits, to combine with other foods you will purchase away from home. Supplementary Information and Resources • Handout: Quick and Easy Meals (print x 1 per student) • Sport Nutrition for Youth: A Handbook for Coac hes Tournament Menu Plan Activity, pg 100

128 Station 9 Time Crunch! What Do I Eat?

129 Station 9 Time Crunch! What Do I Eat? Instructions: You have a really busy week. • After school, y ou only have 10 minutes to eat a snack because you have activities . • Plan a different after school snack for each day of the week using the list of foods. • Record your snacks on the sheet. Hint : Try to include 2 out of 4 food groups from Canada’s Food Guide .

130 Station 9: Weekly Snack Planner and List of Foods Worksheet Weekly Snack Planner List of Foods Monday • Almonds • Apples • Avocado Tuesd ay • Bananas • Blueberries • Broccoli • Canned black beans day Wednes • Canned tuna Carrots • Cheddar cheese • • Cucumber Thursday • Dried apricots Frozen • corn Granola • Frid ay Hummus • • Oat ring cereal • Peanut butter Peppers • Saturday • Pita • Milk • Slices of roasted chicken Yogurt • Sund ay • Whole grain crackers • Whole wheat bread • wheat tortillas Whole Other creative ideas: Some condiments that you can use include: • Light mayonnaise Mustard • • Olive oil • Vinaigrette style dressing Non -h ydrogenated soft m argarine •

131 Activity Station 10: Crunchy, Juicy or Sweet? You decide! Activity Description Students will understand the importance of eating a variety of vegetables and fruit, and find creative ways to use them in meals and snacks. Key Messages • Eating a variety of vegetables and fruit in the daily recommended amounts along with the other recommended foods in Canada’s Food Guide may reduce your risk of heart disease, stroke and certain types of cancer and osteoporosis . obesity, • Try to include vegetables and fruit with every meal and snack. Materials Poster: • (print x 1) Eat More Vegetables and Fruit Station • Title (print x 1) Station I nstructions (print x 1) • Worksheet: Blank sheets of paper (1 for each student) and coloured markers or • pencil crayons Worksheet: Blank Meal Plan (print x 1 per student) • • Handout: Eat More Vegetables and Fruit (print x 5) Handout: (print x 5) • Canada’s Food Guide • Printable Appendix: Printed photos of a variety of vegetables and fruit. Allow for 1 –2 pictures per students. You may need to use duplicates. • Optional: Vegetable taste testing: Provide a variety (6– 8) of vegetables, washed, and chopped in bite- size pieces for students to sample. Suggestions could include: spinach, beets, zucchini, sweet potatoes, jicama, cassava, parsnips and turnip. • Hand wipes or hand sanitizer • Spoons, forks or toothpicks for tasting Set -Up • station title, instructions, worksheets, markers or pencils crayons and Place poster, handouts at station. • Cut food phot os into individual cards and display them on a table. Optional : taste testing: • Wash and cut up samples of food and place on plates or in bowls. Provide hand wipes or hand sanitizer, and spoons, forks or toothpicks for tasting .

132 Answer Key for the Activity • Fruit Vegetables and Refer to Canada’s Food Guide and determine how many servings of are recommended for your age. Develop a meal plan that would include one day’s worth of vegetables and fruit. the recommended servings for a 14- 18 year old girl. Sample of a one-day menu of Not on Number of Canada’s Food Food Guid Guide Servings Alternatives Alternatives Vegetables Products Canada’s Meat & & Fruit Milk & Grain Time Food Amount e • 1 bowl (30 g) of cold cereal Breakfast ½ cup (125 ml) milk • 1 1 ½ 1 banana • 4 whole wheat crackers • Snack ½ 1 1 Tbsp (15 mL) peanut butter • • 1 sandwich (2 slices whole wheat bread, ¼ cup (60 mL) canned tuna, 2 tsp (10 mL) Lunch mayonnaise) 1 ½ ½ 2 2 • ½ cup (125 mL) red pepper 1 apple, sliced • • ½ cup ( 125 mL) milk Snack ½ cup (125 mL) carrots • 1 1 ¾ cup (175 mL) yogurt • , ½ 1 cup (250 mL) spaghetti • meat sauce cup (125 mL) Supper • 1 cup (250 mL) green salad 2 1 1 1 + ½ • 1 cup (250 mL) milk ½ cup (125 mL) applesauce • • 1 cup (250 mL) strawberries Snack 1 1 ¼ cup (60 mL) ice cream • Total 7+ ½ 6 3 2 1

133 Discussion Questions and Answers some dark green vegetables? What are key nutrients found in green 1. Give examples of vegetables? Examples include: broccoli, spinach, chard, bok choy, arugula, Brussel s sprouts, green peas, kale, and Romaine lettuce. Key nutrients in green vegetables are folic acid, fibre, vitamin C and A. 2. Which vegetables are considered dark orange? What are the key nutrients found in dark ? orange vegetables and fruit Examples include: carrots, squash, sweet potatoes, pumpkin, and some orange fruit such as apricots, cantaloupe, mango, and papaya. Dark orange vegetables are generally high in Vitamin A. Oranges are a good source of nutrients like folate and vitamin C, but are not high in vitamin A. it important to eat a variety of vegetables and fruit? 3. Why is Vegetables and fruit can add colour, variety and texture to your meals and snacks and make them more appealing. Vegetables and fruit have fibre and potassium which help reduce your risk for heart disease and stroke. Eating the recommended amo unt of vegetables and fruit may help lower your risk of some types of cancer. My Food Guide to Students can reflect on their own daily meals and snacks. They could use help them create their own food guide. Supplemental Information and Resources Eat Well Plate Inspiring Healthy Eating Eating out the Healthy Way

134 Appendix: Station 10 Vegetable and Fruit Photos Pepper Kale a loupe Cant Av o c a do Mixed Berries S pinach

135 Cabbage Green bean s Squash Beets Broccoli Orange

136 Strawberr ies Tomato es Sweet potato Pear Peaches Zuc c hini

137 Station 10 Crunchy, Juicy or Sweet? You decide!

138 Station 10 Activity Crunchy, Juicy or Sweet? You decide! Instructions: Select 1 or 2 of the vegetable or fruit pictures • provided. On the paper provided, create a drawing of a tasty meal or snack, which includes the vegetable or fruit. You can include foods from other food groups in Can ada’s Food Guide on your creation. Refer to Canada’s Food Guide to see how many • servings of Vegetables and Fruit are recommended for your age. Develop a meal plan for one day that include s the recommended V egetables and Fruit and also meet s the Canada’s Food Guide servings from the other food groups .

139 Blank Meal Plan can eat Think of what you would eat for each meal . Record the type and amount of food you to determine the number of servings f rom the Canada’s Food Guide and snack. Refer to and Alternatives, and Meat and Alternatives food Vegetables and Fruit, Grain Products, Milk . Write the number in the boxes. groups Not on Number of Canada’s Food Food Guid Servings Guide Alternatives Alternatives Vegetables Products Canada’s Meat & & Fruit Milk & Grain Food Item Time e Breakfast Snack Lunch Snack Supper Snack Total

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