Personal Eating HabitsPersonal Eating Habits

Eating patternsEating patterns

Eating patterns are food Eating patterns are food customs and habits, including customs and habits, including when, what, and how much when, what, and how much people eatpeople eat

Any eating pattern is acceptable Any eating pattern is acceptable as long as the food choices as long as the food choices follow nutritional practicesfollow nutritional practices

The Effects of Food HabitsThe Effects of Food Habits

Food habits affect us physically, Food habits affect us physically, emotionally, and psychologicallyemotionally, and psychologically

Nutrients from food are the fuel that Nutrients from food are the fuel that helps you enjoy the day’s activitieshelps you enjoy the day’s activities

The eating pattern that is best for The eating pattern that is best for you helps you feel good physically, you helps you feel good physically, emotionally, and psychologically. emotionally, and psychologically.

What you eat today will affect your What you eat today will affect your health tomorrowhealth tomorrow

Good food habits enable you Good food habits enable you to:to: Get the nutrients you need for your Get the nutrients you need for your

brain and muscles to workbrain and muscles to work Feel alertFeel alert Concentrate and learnConcentrate and learn Have energyHave energy Fight off diseases more effectivelyFight off diseases more effectively Sleep betterSleep better Grow and developGrow and develop Maintain a healthy body weightMaintain a healthy body weight Create strong bones and teethCreate strong bones and teeth

Traditional MealsTraditional Meals

Breakfast – the most important meal of the Breakfast – the most important meal of the day, gives you energy to get your motor day, gives you energy to get your motor running, for a balanced breakfast, include running, for a balanced breakfast, include foods from at least 3 food groupsfoods from at least 3 food groups

Midday meal – gives you energy and Midday meal – gives you energy and nutrients to carry you through the rest of nutrients to carry you through the rest of the day’s activitiesthe day’s activities

Dinner- usually the largest meal of the day, Dinner- usually the largest meal of the day, can be eaten at midday or evening, supper can be eaten at midday or evening, supper is a lighter meal eaten in the evening, is a lighter meal eaten in the evening, includes a main dish, grain product, includes a main dish, grain product, vegetable, beverage and dessertvegetable, beverage and dessert

Snacking vs. GrazingSnacking vs. Grazing

Snacking is a light meal taken between Snacking is a light meal taken between regular mealsregular meals

Grazing is an eating pattern where five Grazing is an eating pattern where five or more smaller meals are eaten or more smaller meals are eaten throughout the day instead of three throughout the day instead of three large oneslarge ones

Snacks should be nutritious and small, Snacks should be nutritious and small, not high in calories, sugar and fat. not high in calories, sugar and fat. Grazing can lead to overeating if Grazing can lead to overeating if amount is not supervisedamount is not supervised

How much is one serving?How much is one serving?

““The Rule of Hand”The Rule of Hand” A thumb is…15 mL or 15 g (1 tbsp)A thumb is…15 mL or 15 g (1 tbsp) A thumb-tip is…5 mL (1 tsp)A thumb-tip is…5 mL (1 tsp) A palm is …1 serving of meat, fish, or poultry or 50-100gA palm is …1 serving of meat, fish, or poultry or 50-100g A fist is… 1 cup or 250 mLA fist is… 1 cup or 250 mL The size of a deck of cards is the same as 50 g of cooked The size of a deck of cards is the same as 50 g of cooked

meat, fish, poultry or other seafoodmeat, fish, poultry or other seafood A large egg is the same as 30 mL (2 tbsp) of peanut butterA large egg is the same as 30 mL (2 tbsp) of peanut butter A computer mouse is the same as a small baked potatoA computer mouse is the same as a small baked potato A 4 inch CD is the same as a pancake or waffleA 4 inch CD is the same as a pancake or waffle A baseball is the same as 1 medium apple or orangeA baseball is the same as 1 medium apple or orange Six dice are the same as 50 g of cheeseSix dice are the same as 50 g of cheese