2024-2025 Student Resource Handbook

47 Limit all sugary foods, refined-grain products, and salt. Sugar is added to a vast array of foods. In a year, just one daily average 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. Look for ways to limit the amount of your salt intake and substitute whole grains for refined grains. Don’t be the food police. You can still enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great and varied source of pleasure, and pleasure is good for the heart even if those French fries are not. Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding physical activities and exercise to your daily routine will make any healthy eating plan work even better. One step at a time. Establishing new food habits is much easier if you focus on, and take action on one food group or food fact at a time. EATING SMART: A KEY STEP TOWARDS HEALTHY EATING Healthy eating begins with learning how to “eat smart”. It’s not just what you eat, but how you eat. Paying good attention always to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet. Take your time and chew your food: Chew food slowly, savouring every bite. We all tend to rush though our meals, forgetting to actually taste the flavours and feel the textures in our mouths. Eating only enough food to satisfy your hunger will help you remain alert, relaxed, and feeling at your best, rather than over eating yourself into a “food coma”! Eat early, and also eat often. Regularly starting your day with a healthy breakfast can jump start your metabolism. If you try and eat the majority of your daily caloric allotment early it will give your body additional time to digest healthy meals throughout the day, and that’s so much better for you than the usual standard three large meals. HEALTHY EATING SIMPLIFIED Despite what certain diets attempt to make you believe, we all need a balance of carbohydrates, protein, fat, fibre, vitamins and minerals for us to sustain a healthy body. But what exactly does that mean? What are good carb’s, protein, and fat choices for you to develop your own healthy eating plan? Below you will find more details on each of these topics. Carbohydrates Carbohydrates are food composed of mainly a combination of starches, sugar and the fibre that provides the body with fuel it needs for physical activity by breaking down into glucose, which is a type of sugar that our cells require as a needed universal energy source. The ‘bad carbs’ are the foods which have been “stripped” of all bran, fibre, and needed essential nutrients. They have been processed to make cooking them faster and easier for us. Examples of bad carbs’ are white rice, refined sugar, and white flour. These food types digest so quickly that they can cause dramatic elevations in blood sugar, which over time can lead to weight gain, hypoglycemia or even diabetes. www.eatrightontario.ca www.allaboutwater.org R E S T A U R A N T www.jerusalemrestaurant.ca Jerusalem Leslie 4777 Leslie St. Toronto (416) 490-7888 FREE POP OR COFFEE Monday to Thursday (dine in only) 3070 Don Mills Road East (Peanut Plaza) North York 416-494-2837 10% 1 OFF ANY REGULAR MENU ITEM G L U VALID UNTIL OCTOBER 31st 2017 with valid Student or Staff ID 7020 Warden Ave Markham 905-305-1230 www.bostonpizza.com Boston Pizza is Canada’s No. 1 Casual Dining Brand serving more than 100 unique and delicious menu items