Avoid the holiday bulge!

• Balance party eating with small, lower-calorie meals at other times during the day.
• Have a small snack before a party to take the edge off your hunger.
• Enjoy small portions of special holiday foods.
• Add more physical activity to your routine.
• Moderate your alcohol drinking to no more than 2 drinks a day
• Having one too many can lower your resolve to eat sensibly
• Alternate a drink with a non-alcoholic punch or sparkling water.
• Keep exercising during the holidays
• Dance, go skating, skiing
• Play outside with your family!

Hidden fats. Check out the difference!

• 1 large muffin (175 g) = 4 tsp of fat
• 1 slice of whole wheat toast + 5mL butter or margarine = 1 tsp of fat
• Poutine, 40 fries = 13 tsp of fat
• French fries, 40 fries = 5 tsp of fat
• Baked potato + 5mL butter or margarine = 1 tsp of fat.

Make healthy choices to reduce fat intake

What's one serving?

ONE serving of grain products looks like :

• A slice of bread
• 1/2 bagel
• 30g cold cereal (see package labels)
• 3/4 cup (175mL) hot cereal
• 1/2 cup (125mL) of cooked pasta or rice.

Is it worth it?

• 1 large cookie, 58g (260 Calories) = 58 minutes of walking at 5km/h
• 1 yogurt 1.4% M.F., 175g (160 Calories) = 35 minutes of walking at 5km/hr
• 1 large muffin, 175g (485 Calories) = 67 minutes of swimming
• 1 apple (80 Calories) = 11 minutes of swimming
• 40 fries (525 Calories) = 50 minutes of running at 10 km/hr
• 50g bag of pretzels (190 Calories) = 18 minutes of running at 10 km/hr

Extreme hunger leads to overeating

1. Eat every 3-4 hours. Skipping meals often leads to overeating later in the day.
2. Have a light snack 1/2 hour before a meal so you will not be as hungry when mealtime comes.
3. At home, have raw vegetables ready to eat while preparing supper.

Healthy weight loss tips

• Set daily eating and physical activity goals that are realistic.
• Eat a little less, exercise a little more!
• If you lose weight too fast, you will likely gain it back...and more!

It is recommended to lose 1/4 to 1 kg per week.

Care to lose a pound?

To lose 1/2 kg (1 lb) per week, you will need to eat 500 fewer Calories everyday or expend 500 Calories more per day through physical activity.

500 Calories :

• 1 1/2 jelly donuts
• 1 large piece of cake with icing
• 38 fries

Serving size matters

20 years ago...

• Bagel - 140 Calories = 2 servings (3 inch diameter)
• Soda - 194 mL = 85 Calories
• Muffin - 55 grams = 140 Calories

Today...

• Bagel - 350 Calories = 5 servings (6 inch diameter)
• Soda - 591mL = 250 Calories
• Muffin - 175 grams = 485 Calories

Is your meal in a glass?

It may be a treat but these frozen drinks are loaded with Calories.

How sweet is it?

• Regular pop (591 mL) = 16 teaspoons of sugar
• Fruit punch (473 mL) = 15 teaspoons of sugar
• Sport drink (591 mL) = 9 teaspoons of sugar
• Apple juice (300 mL) = 7 teaspoons of sugar
• Vegetable juice (300 mL) = 3 teaspoons of sugar

Dressing down?

• Pasta salad (500 mL) + 50 mL mayonnaise + 5 mL parmesan cheese + 4 olives = 7 teaspoons of fat
• Caesar salad (500 mL) = 5 teaspoons of fat
• Garden salad (500 mL) with 15 mL Italian dressing = 2 teaspoons of fat

When you add the dressing, you're in control!

Fuel up for action with carbs and fluids

Before physical activity, fuel up with:

• bagel or toast with jam and a glass of 100% pure juice
• applesauce, crackers and water
• low fat cereal bar, grapes and water
• ham and tomato sandwich with mustard instead of mayo, pear and milk
• yogurt, banana, and 100% pure juice

Sport drinks - not for 45 minute workouts

Sport drinks are made for quick absorption of carbs and electrolytes but they contain few other nutrients.

For weight management, water is your best fluid replacement for workouts less than an hour!

Recovery nutrition makes a difference. Make the most of your workout.

After an intense workout, you need:

1. fluid
2. carbohydrate
3. protein

Good choices are:

• 100% pure juice, fig bars and a yogurt
• bagel and chocolate milk
• boiled egg, bread, tomato juice and water

For your health, brighter is better!

Choose a colourful array of vegetables and fruit every day.

A rainbow of colour for top nutrition.

Rate your plate!

Simple changes can turn your plate around. Pick one change and make it count:

1. Increase vegetables, or
2. decrease the meat, or
3. substitute fruit for dessert, or
4. substitute milk for soda

Gradual changes become lifelong changes, one change at a time!

Get more nutrition bang for your buck!

Eat a wide variety of brightly coloured vegetables and fruit every day to help you reduce your risk of cancer, heart disease and stroke!