2023-2024 Student Resource Handbook

46 Here are some tips for how to choose foods that improve your health and foods that raise your risk for illnesses while creating a diet plan that works for you. Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure, that is, don’t eat anymore food than your body uses. The considered recommended daily allowance is an average of 2,000 calories, but this depends on your weight, gender, height, age, and any physical activity. Eat a wide variety of foods. Healthy eating is a very good opportunity to expand your choices by trying different foods that you do not usually eat especially vegetables, fruits, and whole grains. Keep portions moderate . Especially those high calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée and split a dish with a friend. Don’t order super-sized anything. Eat daily plenty of fruits, vegetables, and grains. Foods high in complex carbohydrates, minerals and vitamins, fibre, low in fat, and are free of bad LDL cholesterol. Try to get fresh, local produce. Drink more water. Our bodies makeup is 75% water. It is a vital part of any healthy diet. Water helps flush our systems, especially your kidneys and bladder, of waste and toxins. A majority of people go through a lot of their life dehydrated. EATING HEALTHY Healthy eating habits are a major part of keeping fit and healthy. If your four main food groups are foods such as hamburgers, chips, pizza and pop, thenherearea fewgood tips for you. Low fat foods will give you more energy during the day. Eating well-balanced regular meals will help to stop you from snacking on junk food during hungry times. Healthy eating is not all about your strict nutrition philosophies, staying thin, or depriving yourself of foods that you love. It’s all about having more energy, feeling great, and making sure that you’re as healthy as possible, which you can very easily achieve by simply learning some nutrition basics and including them in a way that works for you. Choose as many types of foods that will improve your health and avoid the sort of foods that will significantly raise your risk for serious illnesses such as heart disease, diabetes (1 & 2) and most cancers. Expand your range of healthy choices so they include a wide variety of delicious foods. Learn to use guidelines and tips for creating and maintaining a satisfying and healthy diet. www.healthyeatingandliving.ca www.healthyeatingmanual.ca FOOD ASSISTANCE Foodlink Hotline......................... 416-363-6441 ................................................... 211 or open 24/7 Daily Bread Food Bank 416-203-0050 .............. FOOD AND NUTRITION Menu Palace menupalace.com ........................... . The Dietitians of Canada dietitians.ca ................. . .......................................................... diabetes.ca The Canadian Diabetes Association.................... The National Institute of Nutrition nin.ca ............... ............................................... navigator.tufts.edu Tufts University Nutrition Navigator..................... The Food Network foodnetwork.ca ................... . Epicurious epicurious.com .................................. . JUST EAT Canada Inc. 379 Adelaide St. W., Main Floor Toronto, ON M5V 1S5 Tel: 1-877-338-0568 Web: www.just-eat.ca Whether you're out with your Family your Friends or The Team we've got something for everyone! Shoeless Joe’s Sports Grill 245 Morningside Ave Tel: (416) 208-0004 facebook.com/ShoelessJoesMorningside 20% OFF FOOD with valid Student or Staff ID Free Delivery with $20.00 order 10% Discount cash only before taxes with $20 min purchase $8.95 Lunch Special $26.95 2-Can-Dine All Day 4755 Leslie Street Toronto, Ontario M2J 2L3 Reservations: (416) 490-8424 www.bowthai-northyork.ca info@bowthai-northyork.ca If you are looking for the best in Thai food for delivery or pick-up order Bow Thai online at bowthai.ca!