Eating
Healthy eating means there must be a balance in the amount of each type of food eaten so to obtain all the necessary nutrients required by the body. It does not mean that all fast foods and fattening foods must be cut out of the diet or completely avoided, but it does mean that their intake should be limited in order to promote optimal health.Canada's Guidelines for Healthy Eating
According to Health Canada the following are some guidelines for healthy Canadians two years of age and older:
- Enjoy a variety of foods
- Depend on vegetables and fruit, cereals, bread and other grain products for your essential nutrients
- Achieve and maintain a healthy body weight
- Enjoy regular physical activity
- Choose lower-fat dairy products
- Select foods prepared with little or no fat
- Choose leaner cuts of meat
- Limit the amount of salt, caffeine and alcohol in your diet
Supermarket Safari
Attend a Supermarket Safari Tour guided by a Registered Dietitian (R.D.) . Join us for an Aisle-By-Aisle adventure in nutrition covering:
- The joy of healthy eating
- What food labels really mean
- The facts on fat
- Fibre sources beyond bran
Below is a list of some popular concerns surrounding healthy eating. Click on any one to learn more.
Antioxidants
Free Radicals
Flavonoids
Phytochemicals
Guidelines for Good Nutrition
Nutrition Labelling
Antioxidants
DefinitionAntioxidants are important, naturally occurring nutrients that act as scavengers in our bodies to support and maintain optimal health. Antioxidants help to prevent cell and tissue damage from free radicals.
How do antioxidants work?
Normal functioning cells in the body produce damaged molecules known as free radicals. Free radicals are highly unstable and so steal elements of other cellular molecules, such as fat or protein, in efforts to become stable themselves. Excess production of free radicals causes damage to the immune system, blood vessels, and cell membrane stability. Cells may begin to function poorly or die as a result. This in turn can cause various diseases, such as coronary artery disease, cancer and Autoimmune Syndrome.
Antioxidants defend against such free radical destruction. Antioxidants are molecules that are able to capture and neutralize free radicals and therefore disable the chain reaction before vital molecules are destroyed.
What if I do not get enough antioxidants?
When there are not enough antioxidants, free radicals begin destroying healthy cells. For instance, free radical damage to immune cells can lead to an increased risk of infections.
Other troubles associated with reduced antioxidant intake include:
- Alzheimer's Disease
- Some Cancers
- Cataracts
- Coronary Artery Disease (CAD)
- Diabetes
- Hypertension
- Infertility
- Mental Illness
- Respiratory Tract Infection
- Rheumatoid Arthritis
Sources of Antioxidants
These nutrients are naturally found in the body and in various plants, such as fruits and vegetables. Common antioxidants include vitamin A, vitamin C, vitamin E, and certain compounds called carotenoids, such as lutein and beta-carotene.| Antioxidant Nutrient | Source |
| Vitamin C | Citrus Fruits Green Peppers, Broccoli Green Leafy Vegetables Strawberries Raw Cabbage Potatoes |
| Vitamin E | Wheat germ Nuts, seeds Whole grains Green Leafy Vegetables Vegetable oil and Fish-liver oil |
| Lutein | Cooked Kale Cooked Spinach Collard Greens Cooked Broccoli Cooked Corn |
| Beta-carotene | Tomatoes, carrots, squash Sweet potatoes Peaches, apricots, cantaloupe Broccoli, kale, collards |
Reference
Colorado State University Cooperative Extension
back to list
top
Flavonoids
DefinitionThese are compounds that have a variety of beneficial biochemical and antioxidant effects.
Health Benefits
Flavonoids help prevent the cell damage caused by free radicals. In this sense, flavonoids found in fruits and vegetables may also act as antioxidants.
Flavonoids can act as effective anti-inflammatories, anti-histamines and anti-virals. They are useful in reducing the risk for cancer, as well as preventing or treating an array of conditions. Flavonoids may specifically aid in:
- Reducing the risk for cancer
- Lowering the risk of stroke and heart disease
- Protecting against cataracts and other age-related vision troubles
- Relieving allergic reactions, such as hay fever and sinusitis
- Relieving asthmatic symptoms
- Alleviating inflammatory skin conditions, such as eczema and bug bites
- Reducing inflammation in the muscles and joints
- Fighting viral infections
Some Sources of Flavonoids
- Fruits
- Vegetables
- Herbs
- Legumes
- Grains
- Nuts and Seeds
- Beverages: Tea, coffee, beer, wine, and fruit juices
Reference
WholeHealthMD.com
list
top
Phytochemicals
DefinitionPhytochemicals are plant chemicals that contain protective properties that aid in disease prevention.
Health Benefits
Phytochemicals are associated with the prevention and/or treatment of cancer, diabetes, cardiovascular disease, and hypertension. They are involved in many processes including those that help avoid cell damage, prevent cancer cell replication, and decrease cholesterol levels.
Some sources of Phytochemicals
- Garlic, onions, chives, leeks
- Broccoli, cauliflower, cabbage, brussels sprouts, kale, turnips, bok choy
- Tomatoes, peppers, carrots, celery, parsnips
- Cilantro, parsley
- Oranges, lemons, grapefruit, berries, cherries, apples, cantaloupe, watermelon, pomegranate
- Soybeans, oats, barley, brown rice, whole wheat, flax seed
- Herbs, spices (ginger, mint, rosemary, thyme, oregano, sage, basil, tumeric, fennel)
- Green tea
Reference
The Ohio State University Extension FactSheet
list
top
Guidelines for Good Nutrition
The key to life-long health is good nutrition. A certain amount of energy from carbohydrates, protein, and fats is required by our bodies in order to function efficiently.The following are recommendations based on Canadian guidelines on how the diet can affect health and prevent disease.
Calories
Protein
Carbohydrates
Fat
Saturated Fat
Cholesterol
Sodium
Dietary Fibre
Calories: 1600 - 2800 calories per day
The term calorie refers to a measure of energy that is produced from the metabolism of carbohydrate, protein and fat in the body.
Energy needs vary according to individual activity level, body size, age and gender. On average, daily caloric goals are as follows:
| Age Group Average Caloric Needs | |
| · Children 2-6 years · Most women · Some older adults | 1600 calories |
| · Average Adult | 2000 calories |
| · Older children · Teenage girls · Active women · Most men | 2200 calories |
| · Teenage boys · Active men | 2800 calories |
*These values are only guidelines; caloric intake varies according to individual needs
back to list...
top
Protein: 10% - 35% of total caloric intake [0.8 grams per kilogram]
Proteins are essential components of the human body. They are necessary for aiding in repair, maintenance, and growth of the skin, bones, muscles, and organ tissues.
Many high protein foods are also high in fat and cholesterol, which makes it necessary to choose protein sources wisely.
Protein is found in many foods including:
- Legumes
- Nuts and Seeds
- Dairy Products
- Meats
- Poultry
- Seafood
If you are a vegetarian, or you do not eat any animal proteins, an adequate amount of protein can be obtained from the diet by eating some plant-based foods that are rich in protein, such as beans, lentils, or tofu.
See Vegetarian Diets: A Healthy Alternative
back to list...
top
Carbohydrates: 45% - 65% of total caloric intake
Carbohydrates are composed of 3 elements, namely carbon, hydrogen and oxygen. They are key components of any diet as they provide energy for the body to perform its daily activities.
Carbohydrates are the primary source of fuel for our muscles, nerves, and other body tissues, especially the brain.
Carbohydrates can be categorized into simple sugars and complex carbohydrates, or starch.
| Carbohydrate Type | Food Sources |
| Simple sugars (Simple carbohydrates) | Fruits, milk and foods made with sugar (candy, sweets, chocolate, donuts) |
| Complex carbohydrates (Starch) | Bread, rice, pasta, cereals, vegetables and legumes |
Simple Sugars or Simple Carbohydrates
These can be divided into monosaccharides and disaccharides.
Monosaccharides are the simplest form of sugar since they consist of 1 sugar molecule. These include glucose, galactose, and fructose.
Disaccharides are 2 monosaccharides linked together. These include maltose (beer sugar), sucrose (table sugar) and lactose (milk sugar).
Complex Carbohydrates or Starch
Starches are formed from the linkage of thousands of glucose molecules.
Complex carbohydrates and simple sugars from fruit and milk are preferred over simple sugars from candy and sweets. This is because the body absorbs complex carbohydrates more slowly, providing the body with more energy for a longer period of time. Additionally, complex carbohydrates and simple sugars from fruit and milk provide more nutrients and fibre than sweets do. Foods containing added sugars, such as those foods that have sugar added to them during processing or preparation, provide many calories but may have poor nutrient content in terms of vitamins and minerals.
Complex carbohydrates are often a good source of dietary fibre. Foods that have a low glycemic index (GI) tend to be higher in fibre content too.
Glycemic Index
The Canadian Diabetes Association describes the glycemic index (GI) as a scale that ranks carbohydrate-rich foods by how much they raise blood glucose levels compared to a standard food such as glucose or white bread.
Some examples of low GI (i.e., GI < 55) foods include:
- 100% stone ground whole wheat bread
- Heavy mixed grain breads
- Pumpernickel bread
- Bran cereals
- Oatmeal
- Barley
- Bulgar
- Lentils
- Chickpeas
- Kidney beans
- Soybeans
- Regulates blood glucose levels
- Controls appetite
- Controls cholesterol levels
- Contributes to weight loss and maintains a healthy body weight
- These foods tend to be a good source of fibre
back to list...
top
Fat: 20% - 35% of total caloric intake for adults over 19 years of age
No more than 30% of total caloric intake
The foods we eat have several different kinds of fat.
| Fat Type | Food Sources |
| Saturated Fat |
|
| Polyunsaturated Fat (PUFA) |
|
| Trans Fat or Hydrogenated Fat |
|
| Monounsaturated Fat (MUFA) |
|
To reduce fat in your diet, choose leaner foods such as fish, skinless white poultry and low-fat dairy products, and eat more foods naturally low in fat, like fruits, vegetables and whole grains.
See Low Fat Healthy Meal Choices for more ideas
back to list...
top
Saturated Fat: No more than 10% of total caloric intake
Saturated fat is the main contributor to elevated blood cholesterol levels and increased risk of developing coronary artery disease (CAD).
Therefore limit daily intake of saturated fat to no more than 10% of total daily calories.
To reduce saturated fat intake, limit the following in your diet:
- Meat
- Butter
- Cheese
- Whole Milk
- Cream
- Eggs
- Foods made from chocolate, lard, solid shortenings, palm and coconut oils
top
Cholesterol: No more than 300 milligrams per day
All foods from animals contain cholesterol. Some rich dietary sources of cholesterol include:
- Meats
- Egg yolks
- Whole milk products
back to list...
top
Sodium: 1500 - 2400 milligrams per day for healthy adults
Naturally occurring sodium in foods only exists in small amounts. Most of the sodium we consume is added during food processing and preparation. Examples of some high sodium processed foods include:
- Canned soups and vegetables
- Boxed or frozen processed foods
- Processed meats, such as bacon, sausages and ham
Sodium intake can be controlled by limiting the consumption of processed foods and by reducing the amount of salt added during cooking and at the table. It may be easier to reduce salt intake if its kept in mind that the preference for salt declines as less salt is used, allowing for the enjoyment of the taste of the food itself.
back to list...
top
Dietary Fibre: 20 - 35 grams per day
The indigestible and unabsorbed portions of plant-based foods are termed fibre. Fibre eases the passage of waste along the colon, since the fibrous substances pass through the intestine undigested and absorbs much water. This results in a larger, softer and bulkier stool.
There are two types of fibre that can be found in foods: soluble and insoluble.
| Fibre Type | Function | Food Sources |
| Insoluble | Adds bulk to stool Helps prevent constipation Reduces risk of colon and rectal cancer | Vegetables Wheat bran Whole grains |
| Soluble | May help improve cholesterol and blood sugar levels | OatsDried Beans Some fruits (apples, oranges, strawberries, grapefruits) |
Canada's dietary guidelines recommend the following concerning fibre intake:
| Age | Men | Women |
| Under 50 years Over 50 years | 38 grams 30 grams | 25 grams 21 grams |
Suggestions for when purchasing fibrous foods:
- Look for the word "whole" on labels
- Select breads with a minimum of 3 grams of fibre per slice
- Choose cereals with a minimum of 3 grams of fibre per serving
- Try whole wheat pastas
TIP: Increase water intake as fibre consumption increases.
Reference
Health Canada
Jackson Gastroenterology
MayoClinic.com
Eating More Fibre
back to list...
top
Nutrition Labelling
Nutrition labelling allows consumers to:- Determine the nutrient content of foods
- Make informed healthy food choices in order to follow dietary advice and meet nutritional needs
- Know more about the nutrition and health benefits of products
- Make legitimate product comparisons
Health Canada passed new regulations in December 2002 to standardize labelling formats on most pre-packaged foods in Canada to help consumers make more informed food choices. Most packaged food companies in Canada will be required to comply with this new legislation no later than December 2005.
In January 2003, Health Canada introduced new and improved mandatory nutrition information on food labels. Nutritional information of food labels on packaged foods will be found on more foods, they will be easier to locate and more complete.
How to Read the New Label
Serving Size
These are based on the Reference Amount, as established by Health Canada for each product category. The Reference Amount is also the foundation for nutrient content claims. Serving sizes are uniform and reflect the amounts people actually eat. The new serving sizes will now be listed using common household measurements (e.g. cups) in addition to grams. For instance, depending on density of a cereal, one serving will be measured in cup fractions.
Percent Daily Value (%DV)
This informs consumers as to whether there is a lot or a little of a nutrient in a given food. It can be used to compare the nutrient content of different foods. The %DV is not a means of determining the nutrient needs of the individual.
Nutrients
Select foods that have less saturated and trans fats, and foods that are low in cholesterol to the diet. Choose foods that add more fibre and calcium to the diet.
Example of Health Claims:
A healthy diet low in saturated and trans fats may reduce the risk of heart disease. (Name of food product) is low in saturated and trans fats.
A healthy diet rich in a variety of vegetables and fruit may help reduce the risk of some types of cancers.
Table providing a list of some of the more common nutrient content claims and what they mean
Table providing information about foods and making a health claim
References
Health Canada - Nutrition Labelling
Healthy Eating is in Store for You: Nutrition Labelling and Education Centre
Kellogg's Canada
top
