Mmmm...Pizza Pops- C.Roy - MD Ambulance

Mmmm....Pizza Pops!

• Recognize the importance of nutrition& food choices• Review common nutritionalmisconceptions• Plan healthy eating options for shiftwork

“Those who think they have no timefor healthy eating, will sooner orlater have to find time for illness.”– Edward Stanley

Nutrition TipsDrink more water (not pop, juice, coffee)✔

Nutrition TipsFruit & veggies should form the basis of every diet& be your first choice for snacks

Nutrition TipsFlax seed- a great source of fiber and omega 3 fatty acids.

Nutrition TipsReduce sodium intake

Eat more fishNutrition Tips

Nutrition TipsAvoid HFCS (High Fructose Corn Syrup)

HFCS

HFCSEnriched wheat flour, water, whole grain blend[whole grain whole wheat flour including thegerm, whole grain triticale, whole grain oats,whole grain rice, whole grain barley, wholegrain kamut, whole grain spelt, whole grainrye, whole grain millet, whole grain soybean,milled golden flaxseeds, whole grain sorghum,whole grain quinoa, whole grain corn, wholegrain amaranth, whole grain buckwheat],sugar/glucose-fructose, oat fibre,yeast*, wheat gluten, vegetable oil (canola orsoybean), salt, calcium sulphate, soybeanflour, vinegar, monoglycerides, acetylatedtartaric acid esters of mono and diglycerides,calcium propionate, sodium stearoyl-2-lactylate, sorbic acid, calcium pantothenate,pyridoxine hydrochloride. *Order maychange. May contain sesame seeds. [C1019].

HFCS

Nutrition TipsAvoid foods with sugar as one of thefirst three ingredients.

Nutrition TipsThe whiter the bread the sooner you’ll be dead.

FatsPlay a role in the absorption of vitamins, gives insulation– Eat “monounsaturated”• Olive oil, avocados, nuts, seeds– Eat “polyunsaturated” fats• Fatty fish (salmon, trout), walnuts, sunflower seeds– Avoid “trans-fatty acids” and “partially hydrogenated oils”• Baked goods, almost all packaged foods, margarine, etc.http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Trans-Fats_UCM_301120_Article.jsp#.T2qkRVGf_ww

Protein• Give structure to cells, repair & maintenance• Good source of energy.• Eat a variety of protein to obtain the fullrange of amino acids:– Meat, poultry, fish, nuts, seeds, eggs, yogurt

Carbohydrates• Provide energy for the bodies activities.• Choose:– Unrefined whole grains• Brown rice, whole wheat bread, quinoa– Fruits• Eat fruit with skin on (i.e. apple)– Veggies• Raw or cooked for a minimum time

CarbohydratesFDA daily carbohydrate value of 300gIncludes ALL carbs such as:- fiber (very good for you)- whole grains (good for you)- refined grains (only good if mixed with more nutritious foods)- natural sugars (not too bad b/c they come in foods thatcontain other nutrients)- added sugars (bad b/c they add calories but no other nutrients)

What are the other15 grams of Carbs?

And remember, allof this is in only 18chips!!

Super foodsBell peppersBlueberriesBroccoliFlax seedNutsOatmealSource of beta-carotin & Vit C, both areantioxidentsContain fiber, Vit C & B, help fight infectionRich in vitamins & minerals, helps protectagainst cardiovascular disease & cancerRich in Omega-3 fatty acids, beneficial intreating HTN & cholesterolContain selenium & Vit E, can help lowercholesterol & HTNSource of soluble fiber, magnesium & zinc

Super foodsOily fishOlive oilOrangesQuinoaRed grapesSpinachTomatoesTuna, salmon, mackerel, & trout. Rich inOmega-3 fatty acidsHelps maintain “good” cholesterol in the bodyHigh in Vit C which may help prevent freeradicaldamage to the cells“super grain”. Gluten free, high in fiber, high inproteinContain antioxidantsRich source of folate, lutein, & Vit ERich in lycopene, can help fight against cancer

FDA DefinitionsThese are some food label definitions from the US Food and Drug Administration.

DefinitelyNOT fatfree!

FDA DefinitionsThese are some food label definitions from the US Food and Drug Administration.Nutrition FactsServing Size 2 tbsp. (30g)Amount per ServingCalories 40 Calories from Fat 20% Daily ValuesTotal Fat 2.5g 4%Saturated Fat 1.5g 8%Trans Fat 0gCholesterol 10mg 3%Sodium 20mg 1%Total Carbohydrate 2g 1%Fiber 0g 0%Sugar 2gProtein 2g 4%

FDA DefinitionsThese are some food label definitions from the US Food and Drug Administration.

7g of fat in 18 chips!7grams of fat for“approx. 18 chips”is considered“reduced fat” toLays.

FDA DefinitionsThese are some food label definitions from the US Food and Drug Administration.

FDA DefinitionsThese are some food label definitions from the US Food and Drug Administration.CALORIE FREE –The product hasless than 5 caloriesper serving

FDA DefinitionsThese are some food label definitions from the US Food and Drug Administration.

Front Label TrickeryCan also be labeled as:“Fortified”“enriched”“added”“extra”and “plus”

Front Label Trickery“Fruit drinks”or“Fruit punch”

Look at all that sugar!!

Front Label Trickery“Natural”or“made from natural”

Front Label TrickeryMultigrain vs.Whole Grainnot interchangeableterms.For Multigrain Pringles the grains inquestion include rice flour, corn flour, apinch of wheat bran, and a dash ofbarley flour (an unimpressive mix to saythe least), combined with dried potatoes,salt, a bunch of oils, and some otherunappetizing ingredients.

Ingredients: Water,Tomato Puree, WholeGrain Pasta Shapes,Liquid Sugar, SoybeanOil, Salt, CheddarCheese, Modified CornStarch, Dextrose, Spices,Natural Flavour.Nutrition FactsServing Size: Per 3/4 cup (200ml)Amount per ServingCalories 160Calories from Fat 27.0% Daily Value *Total Fat 3g 4%Saturated Fat 1g 5%Cholesterol 0mg 0%Sodium 550mg 22%Total Carbohydrate 27g 9%Dietary Fiber 3g 12%Sugars 9gProtein 5g 10%Est. Percent of Calories from:Fat 17.4%Carbs 69.7%Protein 12.9%

Front Label Trickery“Organically grown”“organic”“pesticide-free” and“no artificial ingredients”

DANNON® All Natural LemonServing Size: 6 oz; 170gIngredients:Cultured grade Areduced fat milk, sugar,natural flavor, pectin.Contains active yogurtcultures including L.acidophilus.Amount Per Serving% DV*Calories 150Calories from Fat 25Total Fat 2.5% 4%Saturated Fat 1.5g 8%Trans Fat 0gCholesterol 10mg 3%Sodium 100mg 4%Potassium 330mg 9%Total Carbohydrates 25g 8%Dietary Fiber 0g 0%Sugars 25gProtein 7g 14%

Front Label Trickery“Sugar-free”“sugarless” or“no added sugar”

Is it really sugar free?

Front Label Trickery“Made with realfruit/juice”

Look at allthe sugar!!!

Here is the “realfruit juice”

Nutrition FactsServing Size 1 bar (30.0 g)Amount Per ServingCalories 130Calories from Fat 32% Daily Value *Total Fat 3.5g 5%Saturated Fat 1.0g 5%Cholesterol 0mg 0%Sodium 60mg 3%Total Carbohydrates 22.0g 7%Dietary Fiber 1.0g 4%Sugars 10.0gProtein 2.0gVitamin A 10%•Vitamin C 0%Calcium 0%•Iron 10

Front Label Trickery

Heart & Stroke Health CheckNutrient Criteriahttp://www.healthcheck.org/page/program-criteria-3• Dried Fruit – fruit as the 1 st ingredient• Canned veggies – 240mg sodium per125ml• 1 slice of bread -

A food with 5g ofsaturated fat perserving shouldn’t beallowed to boast thatit has 0g of trans fat.

The labelshouldn’tcountpolydextrose,maltodextrin,or similarisolated fibersas equal to theintact, naturalfiber in wholegrains, beansor vegetables.

The claimshould revealwhat % of thegrain is whole

The labelshould tellyou howmuch caffeineis in a serving.

Many labelsclaim that afood/ingredientcan “support”,“enhance”, or“maintain” yourjoints, bones,heart, etc. Mostclaims aren’tbacked by muchevidence.

Some foodsmake animmunityclaim becausethey contain avitamin ortwo. That isdeceptive &shouldn’t beallowed.

Any foodthatcontainshighfructosecorn syrup(HFCS) is notall natural

Pack a lunchEating for Shift Work

Eating for Shift WorkLimit snacks to unprocessed food

Eating for Shift WorkStay away from sugar, high fat, highlyprocessed or fried foods.

Eating for Shift WorkDon’t eat too many big meals

Eating for Shift WorkDrink plenty of water

Eating for Shift WorkEat meals according to time of day,not time of your shift

Eating for Shift WorkHave a late night “pick me up”

Eating for Shift WorkStay active

Easier said than done…• Food log• Pre-make meals• Have healthy snacks on hand at home• Take a limited amount of $$ to work• Plant a small vegetable garden

How to tackle the grocery store• Plan your shopping• Don’t shop on an empty stomach• Shop the perimeter• Read labels

Eat whole, real foods

More information…• MD Ambulance Fitness Newsletter:– http://training.mdambulance.com/moodle/• Fat free/sugar free/calorie free?– http://www.herbalifescience.com/articles-of-interest/fat-free-sugar-free-calorie-free• Nutrition tips for shift workers:– http://www.eatrightontario.ca/en/Articles/Workplace-wellness/Nutrition-Tips-for-Shift-Workers• Food label tricks:– http://www.thedailygreen.com/healthy-eating/eat-safe/nutrition-label-tricks-47121101• Why you should avoid HFCS:– http://elev8.com/health/iliana-rabun-wood/why-you-should-avoid-high-fructose-corn-syrup/• Deadly food additives exposed:– http://www.dldewey.com/columns/additives.htm