EDUCATORS & STUDENTS

Sugars and Health

• Energy Balance
• Healthy Eating
• Physical Activity
• Fact and Fiction

Energy Balance

Energy balance occurs when the amount of energy we eat (“Energy In”) is equal to the amount of energy our bodies use (“Energy Out”), resulting in the maintenance of body weight. “Energy In” is the energy (calories) we get from the carbohydrate, fat, and protein in food. “Energy Out” is the energy needed to perform basic body functions like breathing and keeping the heart beating, digesting and processing food, and to fuel voluntary activities like walking, talking, or playing basketball. In children, pregnant and lactating women, more food energy is needed for growth and development.

Weight gain results when “Energy In” from all food sources and beverages is greater than “Energy Out” from physical activity and other body functions. This is known as positive energy balance. Continued positive energy balance over time can eventually lead to becoming overweight or obese. These conditions of excess body fat are associated with health problems, including heart disease, stroke, diabetes, and cancer.

A “negative energy balance” is necessary to lose weight. This requires a decrease in energy intake from foods and/or an increase in energy output. The amount of energy used for basic body functions depends largely on genetic factors like age, gender, and body size so it is hard to change. We can however, modify food intake and physical activity to maintain energy balance or to achieve negative energy balance.

Aiming to adopt a healthy lifestyle can help to ensure energy balance and a healthy body weight. Following Eating Well with Canada’s Food Guide and Canadian Physical Activity Guidelines will help you to achieve the many long term health benefits of a healthy lifestyle.

For more information on Weight Management, please click here.

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Healthy Eating

Healthy eating is defined by the sum total of all food choices made over time. The overall pattern of food choices, rather than one particular food or meal consumed in a day, determines whether a pattern of eating is healthy. Eating Well with Canada’s Food Guide adopts this approach to healthy eating (termed a total diet approach) and is designed to guide consumers who have a wide range of energy needs, in the selection of all foods.

The food we eat is a complex mixture of different components. The most important ones are carbohydrate, protein, fat, fibre, vitamins, minerals, and water. Of these, only carbohydrate, protein, and fat provide energy. Each gram of carbohydrate or protein provides 4 Calories, while fat supplies 9 Calories per gram. However, only carbohydrate (sugars and starches), found predominantly in grains (e.g., cereals, breads, pasta), fruits, and vegetables, is ultimately converted by the digestive system into glucose, the "official" fuel of the human body. In order to function, each human cell needs fuel and the preferred fuel for the body is glucose. As cells never stop working, glucose must always be available

In Canada, current dietary guidance for adults and children states that most of our daily energy (45 - 65% of our total Calories) should come from carbohydrate (sugars and starches) and the remaining from fat (20-35%) and protein (10-35%). This recommendation is based on the Dietary Reference Intakes (DRIs), a set of nutrient intake standards for healthy people, established by the US Institute of Medicine in collaboration with Health Canada. The DRIs reflect the current state of scientific knowledge with respect to nutrient needs.

Carbohydrate should come from a variety of sources such as whole grain products, vegetables, and fruit, for a healthy, balanced diet. Sugars (such as jams, syrups, and jellies) add taste and enjoyment to foods and also contribute to carbohydrate intake.

For more information on dietary guidance in Canada, click here and/or visit Health Canada.

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Physical Activity

Benefits of Physical Activity

Participating in regular physical activity can help manage body weight and reduce the risk of developing chronic diseases like heart disease and diabetes. Physical activity also improves sleep and can reduce stress, anxiety, and depression. For young Canadians, physical activity encourages optimal growth and development and can help build positive self-esteem. For older Canadians, physical activity can help individuals to continue living independently and improve quality of life.

Physical activity also has economic and environmental benefits, including reduced health care costs and increased productivity from fewer lost work days from injury and sickness. Being physically active can also help reduce air pollution and traffic congestion by walking or riding a bike instead of driving.

Physical Activity Recommendations

With support from the Public Health Agency of Canada, the Canadian Society for Exercise Physiology (CSEP) released updated physical activity guidelines for Canadians in 2011. The Canadian Physical Activity Guidelines are designed to help promote physically active lifestyles in order to improve health, increase vigour, prevent disease, and get the most out of life. For the first time Canadian Sedentary Behaviour Guidelines for Children (5 – 11) and Youth (12 – 17) were also released. These Guidelines recommend limiting recreational screen time to no more than 2 hours per day and to limit sedentary transport, extended sitting, and time spent indoors.

For Children (5 – 11) - For optimal health and development, Canada's Physical Activity Guidelines for Children recommend that children aged 5 – 11 should accumulate at least 60 minutes of moderate to vigorous intensity physical activity daily. This should include vigorous intensity activities at least 3 days per week (running, swimming) and muscle and bone strengthening activities at least 3 days per week.

For Youth (12 – 17) – For optimal growth and development, Canada's Physical Activity Guidelines for Youth recommend that youth aged 12 – 17 engage in at least 60 minutes of moderate to vigorous intensity physical activity daily. It is recommended that youth include at least 3 days per week of vigorous intensity activities (soccer, swimming) and at least 3 days per week of muscle and bone strengthening activities.

For Adults (18 – 64) - Canadian Physical Activity Guidelines for Adults 18 – 64 Years recommend accumulating at least 150 minutes of moderate to vigorous intensity aerobic physical activity per week, in bouts lasting at least 10 minutes or more. Activities can be accumulated throughout the day. The Guidelines add that it is beneficial to include muscle and bone strengthening activities using major muscle groups, on at least 2 days per week.

For Older Adults (65 years & older) - Canadian Physical Activity Guidelines for Older Adults are the same as those for Adults aged 18 – 64; however it is recommended that those with poor mobility perform physical activities to enhance balance and prevent falls.

The Physical Activity Guidelines encourage individuals to participate in a variety of forms of exercise (e.g. aerobic, strengthening) to achieve health benefits. Below are examples of different types of activities of varying intensities to support active living:

Physical activity is not just about exercise programs and sports. It is important to do activities that feel good and are fun. The goal isn’t just to burn calories, but to enjoy the feeling of movement and to make it part of everyday life, whether it’s taking the dog for a walk, flying a kite, or dancing to your favourite music. Active living encourages everyone, not just people who are young and fit, to get up and moving!

Active Living Tips

• Try shorter, more frequent sessions. Add up your activities during the day in periods of at least 10 minutes each. Start slowly...and build up!
• Bring a friend along - ask a friend to join you in the activity
• Look for community activities near where you live
• Make use of everyday opportunities such as taking the stairs

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Fact and Fiction

Does sugar cause hyperactivity?

No. Although many believe that sugar can lead to hyperactivity and other behavioural problems in children, several comprehensive scientific reviews have concluded that no evidence exists to link sugar intake to hyperactivity in normal children or those with Attention Deficit Hyperactivity Disorder. Researchers have suggested that occasional bouts of excess energy among healthy children may be linked to the excitement associated with special activities like parties, holiday celebrations and recess, not the sweets or other foods served at these events.

Does sugar cause cavities?

Sugars and starches in foods such as chips, bread, fruit, vegetables, cereals, and candy, can promote tooth decay (dental caries). It is not the total amount of sugars and starches that contributes to the formation of dental caries, but the frequency of carbohydrate consumption, how long the food is in the mouth, and if it sticks to the teeth. The longer teeth are in contact with carbohydrates in these foods, the greater the risk of tooth decay. However, if proper oral hygiene is maintained and fluoride used, cavities are not likely to form.

Is sugar fattening?

No single food or nutrient, including sugar, is responsible for weight gain. Any source of food energy can contribute to weight gain if eaten in excess. Generally, diets higher in carbohydrates and sugars tend to be lower in fat. This is called the ‘fat-sugar seesaw’. Studies have shown that high fat diets are more likely to result in higher levels of body fat, compared to high carbohydrate diets. In fact, a diet high in carbohydrate (from a variety of sources) combined with regular physical activity is often recommended as means to avoid excess weight gain and obesity. Rather than eliminate specific foods, it is a better idea to match the amount of energy consumed from food with the amount of energy expended, which can be increased by daily physical activity.

What should children eat for breakfast?

Breakfast is an important meal for everyone, especially growing children. Studies have consistently shown that starting the day with breakfast helps children to perform better at school, which includes improved memory and the ability to concentrate and behave in the classroom. One explanation for this may be that adequate carbohydrate consumption provides the blood glucose level necessary for optimal brain functioning. Children who eat breakfast also tend to have better overall diet quality (eat more essential nutrients) and have healthier weights than children who do not eat breakfast.

A well-balanced breakfast should include foods from Eating Well with Canada’s Food Guide. One to two servings of Grain Products, in addition to a serving of food from the Vegetables and Fruit group, the Milk and Alternatives group, or the Meat and Alternatives group can provide a good start to the day. Misconceptions persist regarding the nutrient value of products sweetened with sugar, such as cereals. A cereal that children enjoy and eat willingly ensures that they receive important carbohydrate and energy. Sweetened and unsweetened cereals usually have similar amounts of vitamins and minerals, and can also be a source of fibre.

Here are a few quick breakfast suggestions:

• Cereal with lower fat milk topped with fruit is an easy way to get carbohydrates and lots of calcium. You can add fibre by mixing your favourite cereal with a whole grain cereal.
• Try a shake made with lower fat milk or yogurt, juice, and fruit with a piece of toast and jam on the side.
• Combine lower fat yogurt, crunchy cereal, and fruit together to make a yogurt parfait. Any kind of fruit will do - fresh, frozen, or canned. Most provide vitamin C and fibre.
• Some breakfast foods, such as sausages or muffins may be higher in fat, but these can be enjoyed in moderation as a part of your healthy breakfast habits.

What are the best snacks to eat for energy?

A nutritious, well-balanced diet every day is important for good health and energy. To keep you going between meals, snacks can provide an energy boost, and can fuel growing children with energy and extra nutrients. Aim to include foods from Eating Well with Canada's Food Guide when planning snacks. Some snacking choices include: vegetables and dip, yogurt with fruit, lower fat whole grain crackers with cheese, or a low-fat muffin with 100% fruit juice.

High carbohydrate snack choices are especially important when it comes to fuelling physical activity. This is because when carbohydrates are eaten as starches (in cereal, bread, noodles, etc.) or sugars (from fruit, milk, table sugar, honey, etc.) your body changes them to glucose - the only form of carbohydrates used directly by your muscles for energy. No matter where they come from, carbohydrates are digested and ultimately changed to glucose.

Please see the chart below for carbohydrate-rich, lower fat snack ideas:

For more information on Sugars and Health, please click here

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