Tip of the Day

Healthy Eating Tips

• When you need advice, Registered Dietitians are your best choice for food and nutrition information you can trust. Dietitians can help you translate nutrition science into everyday food choices no matter what your eating style or food preferences. To find a Registered Dietitian visit www.dietitians.ca
  
  
• Enjoy eating well, being active and feeling good about yourself. That's vitality!
  
  
• A single meal or day of eating rich foods will not make or break an otherwise healthy eating pattern. What you eat on a regular daily basis is what matters most. Enjoy your occasional indulgences but follow a healthy meal plan most of the time.
  
  
• Eating breakfast every day can help improve concentration, reduce hunger and maintain a healthy weight. Look for fast and easy choices such as whole grain breads and muffins, cereal with milk, fruit and 100% unsweetened fruit juice, yogurt and yogurt shakes, cheese, and eggs, or be creative with last night's leftovers.
  
  
• Get the most nutritional value – go for the whole grain. Whole grains include all parts of the grain kernel. The more a whole grain is refined during processing, the more nutrients are lost. Enriched products like pasta, white flour and some breakfast cereals have vitamins and minerals added back, however the original fibre and some micronutrients and minerals of the wholegrain are still missing. Buy foods with “whole" in front of the grain in the ingredient list such as whole rye flour instead of rye flour. For more information about grains and their health benefits read, “It’s Always a Great Time for Grains!”
  
  
• Vitamin/mineral pills are not insurance for a poor diet! Only food provides you with great taste and the energy you need to get moving and feel great. Some individuals, including pregnant women, can benefit from supplements. Before taking any supplements talk to a Registered Dietitian, or Physician.
  
  
• Remember to eat a VARIETY of foods because no single food is perfect. To get all the nutrients you need, enjoy as many different foods as possible from each of the four food groups in Canada's Food Guide to Healthy Eating.
  
  
• Moderation doesn't mean giving up foods you love; it only means having a smaller amount less often. It's not just what you eat, but how often and how much, that really makes the difference.
  
  
• Keep energized by having regular meals or snacks every 3-4 hours. Keep healthy snack and meal choices handy at work, in the car and at home to avoid settling for something less nutritious. Drink plenty of fluids including water throughout the day.

Why is Water Important?

Water accounts for approximately 55 - 75% of our body weight; it is the largest single component of our body and is therefore one of our most essential nutrients .

Beat the Summer Heat

On hot and/or humid summer days be prepared when you are out in the heat by wearing a hat, using sunscreen, and carrying along sufficient fluids to drink. In these conditions, take frequent sips of refreshing, cool beverages.

Which are the Best Fluids for Preventing Dehydration and for Rehydration?

• Water, 4 - 8% carbohydrate containing sports drinks, 100% unsweetened fruit juices, and milk ARE good beverage selections to prevent dehydration and for rehydration. Alcoholic and caffeinated beverages (e.g., coffee, tea, and cola) are not suitable fluid choices because these drinks cause us to lose more fluid (i.e., diuretic effect).
  
  
• Highly sweetened beverages, such as pop, sweetened juices, frozen slushy-type fountain drinks, and sweetened iced tea ARE NOT ideal choices for rehydration or to prevent dehydration, because these sugary beverages cause the body to lose more fluid during their digestion.

Healthy Eating Tips brought to you by Dietitians of Canada

Healthy Eating Facts - It’s a Jungle Out There!

A nutrition information jungle, that is! From books and magazines to TV and the Internet, there is something on just about every food and nutrition topic. Who and what can you really believe?

For some time, we've thought of foods such as carrot sticks and cottage cheese as 'good' for us, while others such as pasta, meat and desserts are seen as 'bad.' Times have changed.

The 'Good', The 'Bad' and the Well-Balanced Diet

• Today's dietitians have an approach to healthy eating called, the total diet approach. This means that no food should be labeled as good or bad. In fact, all foods can be part of healthy eating patterns. The nutritional goodness of any one food or meal can contribute to a healthy diet if we make choices based on moderation, variety and individual needs. For those who enjoy a few treats from time to time, we have good news...
• All Foods Can Fit!
• Pick up Canada's Food Guide to Healthy Eating, an excellent tool to help you embrace this attitude toward eating. The Food Guide tells you that all food groups are important and how much food you require from each group will vary within a total diet.
• One thing that is different about this Food Guide is the 'Other Foods' category. Foods, which are not part of the four food groups, add taste and enjoyment to what we eat. 'Other Foods' may be used to make meals and snacks, or may be used to compliment foods from the four food groups. The 'Other Foods' category covers a wide range of foods and beverages, including: honey, jam, oil, salad dressings, condiments, coffee, alcohol, butter and margarine.
• The nutritional value of 'Other Foods' varies. Some are higher in fat or Calories, so use these foods in moderation.

Food Myths

The marketplace is full of confusing messages about food and nutrition. Here are some common food myths destroyed…

Myth #1 - Snacking between meals is bad for you.

Enjoying delicious food is one of life's pleasures and healthy eating can taste great. Be adventurous! Experiment with new foods, new recipes and the many ethnic cuisines. Dietitians have made it easy for you by publishing a Cook Great Food cookbook loaded with tasty recipes from Canadian kitchens. Pick up a copy at a bookstore or order a copy from Dietitians of Canada web site at http://www.dietitians.ca/public/content/resource_centre/consumer_tools.asp

Myth #4 - Avoiding red meat will make you healthier.

Meat is an important source of iron and zinc, two nutrients that many Canadians have difficulty obtaining in adequate amounts. Eliminating one food from your diet is not the answer...it is a question of how much and how often. Choose today's leaner cuts of meat in small amounts.

Myth #5 - Cereals are for children only.

Cereals are a great way to start anyone's morning. But don't think of cereals as just a morning food, they can be enjoyed at any time of the day. Most cereals provide a source of dietary fibre, iron, B vitamins, zinc, and energy.

Myth #6 - Sugar is a major cause of certain health problems.

With the exception of dental care (cavities), there is no evidence that moderate consumption of sugar poses health problems. There is no evidence to support the beliefs that sugar causes cancer, heart disease, diabetes, obesity or even hyperactivity in children. As far as your enjoyment of sweet foods like desserts, these foods can be a part of overall healthy eating patterns if eaten in balance and moderation over time. Many foods like cereals, fruit or yogurt, which contain sugar, are good sources of many important nutrients such as vitamins and minerals.

If you are visiting this page because you’re interested in healthy eating, that's great! Make the grade and complete the quiz below!

1. Which of the following foods is a source of calcium?

a. cheese pizza (1 slice)
b. milkshake (1 cup)
c. ice cream (1/2 cup, 10% B.F.)
d. all of the above

2. Which of the following foods is enriched with iron, and the B vitamins - niacin, riboflavin and thiamin?

a. cookies
b. muffins
c. breads
d. all of the above

3. You need 2-3 servings of meat and alternatives each day. One serving of meat is about the same size as:

a. a match box
b. a deck of cards
c. a thin paperback book
d. none of the above

4. You need 5-10 servings of vegetables and fruit each day. Which of the following represents one serving?

a. 1 medium-sized apple
b. 1 cup of raw leafy vegetables
c. 125 mL (1/2 cup) of juice
d. all of the above

5. To maintain a healthy body weight, you should...

a. eliminate the fat from your diet
b. eat well, be active and feel good about yourself
c. use Calorie-reduced or 'lite' food products

Answers

1-d) All of the above.

• Canada 's Food Guide to Healthy Eating recommends 2-4 servings of milk products per day. While pizza, milkshakes and ice cream are enjoyable foods, and do provide calcium, try to balance these foods with lower-fat milk products which have less fat and Calories, but the same amount of calcium.
  1 pizza slice = 144 mg of calcium, 5 g of fat
  1 cup milkshake = 300 mg of calcium, 6 g of fat
  1/2 cup ice cream = 92 mg of calcium, 8 g of fat

2-d) All of the above.

• Since all flour in Canada is enriched with iron, B vitamins, niacin, riboflavin and thiamin, all baked goods, even cookies, muffins and breads, contain these nutrients.

3-b) A deck of cards.

• Canada 's Food Guide to Healthy Eating recommends 2-3 servings per day from the meat and meat alternatives food group. 50-100 grams of cooked meat, poultry or fish represents one serving. The meat and meat alternative food group also includes alternatives such as eggs, peanut butter and dried beans. The key nutrients in this food group are protein, iron and B vitamins. The following represents one serving: 1-2 eggs, 30 mL/2 tbsp peanut butter and 125-250 mL beans.

4-d) All of the above.

• Vegetables, like fruits, are naturally low in fat and provide many essential nutrients. Canada 's Food Guide to Healthy Eating recommends 5-10 servings or fruits and/or vegetables per day. Try to have two or more servings of fruits and vegetables at each meal, or eat them for snacks. Remember to choose dark green and orange vegetables, as well as orange fruit, more often because these foods contain key nutrients such as beta carotene and vitamin C.

5-b) Eat well, be active and feel good about yourself.

• Eating well is just one way to get the most out of life. It's also important to be active and to feel good about yourself. Remember, healthy bodies come in a variety of shapes and sizes. A good weight is a healthy weight, not just a low weight. So rather than focus on dieting and losing weight, focus on eating well, being active and feeling good about yourself. After all, eating healthy doesn't mean making food choices in one day only, but establishing healthy eating habits over time. Try to develop healthy eating habits and try to develop a routine of regular, enjoyable activities whether it’s shoveling snow, walking the dog, line-dancing, tobogganing or even cross-country skiing.

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