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Healthy Eating tips

Healthy Eating To function properly, the human body requires over 50 nutrients, which are obtained from the foods we eat. A nutrient that cannot be made by the body is termed ‘essential’. One example of this is the Omega-3 and Omega-6 polyunsaturated fat, which are required for normal growth and development of our body. Following Eating Well with Canada’s Food Guide will help people:

  • Get enough vitamins, minerals and other nutrients.
  • Reduce the risk of obesity, type 2 diabetes, heart disease, cancer and osteoporosis.
  • Achieve overall health and vitality.

A Path to Healthy Eating

  • Eat at least one dark green and one orange vegetable each day.
  • Have vegetables and fruit more often than juice.
  • Make at least half of your grain products whole grain each day.
  • Drink skim, 1% or 2% milk each day.
  • Have meat alternatives such as beans, lentils and tofu often.
  • Eat at least two Food Guide Servings of fish each week.
  • Include a small amount of unsaturated fat each day.
  • Satisfy your thirst with water.

It is recommended to consume about 45-65% of total calories from carbohydrates, 10-35% of total calories from protein, and 20-35% of total calories from fat. Eating Well with Canada’s Food Guide encourages people to choose foods lower in fat, sugar and salt. Healthy Eating

  • Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
  • Choose grain products that are lower in fat, sugar or salt.
  • Select lower fat milk alternatives.
  • Select lean meat and alternatives prepared with little or no added fat or salt.
  • Limit foods and beverages high in calories, fat, sugar or salt.

Lower in fat Choose lower fat options to reduce the total amount of fat in your diet and to reduce the amount of saturated and trans fat consumed. Diets high in saturated and trans fat increase your risk of cardiovascular disease. Lower in sugar It is recommended to eat foods lower in sugar to help limit extra calories in the diet. Baked goods, desserts, and sweetened cold and hot beverages can be high in sugar and should be limited. Lower in salt Most people get more sodium than they need, especially if they eat packaged, and processed foods and meals made outside of the home. It is important to look at the food label and be aware of the amount of salt you are consuming in a day. Eliminating your salt shaker from the table will also help, as 1 tsp of salt contains nearly 2400mg sodium – your full daily limit. It is recommended to keep physically active. Try getting 30-60 minutes of moderate exercise each day, including cardio, muscle building and flexibility. Ref: Health Canada’s Eating Well with CFG Resource for Educators and Communicators, 2007