Planning 10 - Nutrition

Seven Simple Guidelines for Eating Well Eat a variety of foods (nutrients) Balance food with physical activity Include plenty of grain products, vegetables, and fruits in your diet. Choose a diet low in fat, saturated fat, and cholesterol Limit sugars in your diet

6. If you are salt-sensitive, moderate sodium 7. Alcohol in moderation (men – no more than 2 drinks a day, women 1 drink a day). Pregnant women should have none.

Eating Well: A Basic Plan Grain products – whole grains such as wheat, oats, and brown rice, contain large amounts of vitamins, minerals, fibre, and water. They are not fattening!

Fruits & Vegetables Provide vitamins, minerals, and fibre (low in fat). At least 5 servings per day Fresh is better

Fibre Is the indigestible part of plants. Important in protecting against colon cancer Two types – insoluble (found in whole grains) and soluble (found in fruits, legumes – dry beans and peas) If your stool is hard and difficult to pass, more fibre and water may help

Water Active people need at least 2 L a day Start your day by drinking a big glass of water 6-8 more glasses during the day Milk is good too

Sugar All sugars are basically alike (honey, brown, etc.) Processed foods can be full of sugar Look at ingredients Eat sweet fruit instead

Fats in foods Less than 30% of total calories should come from fat

How to reduce fat Reduce serving sizes (size of a deck of cards) Eat more poultry (without skin) and fish Remove all visible fat from meat Don’t fry your meat Avoid saturated fat as much as possible

Proteins, Vitamins, Minerals, Calcium, etc Most people who eat meats and consume dairy products get all the protein they need Vitamins A, D, E, and K are fat-soluble Vitamins B and C are water-soluble Multi-vitamins are better than specific vitamins or minerals

Calcium Calcium is needed throughout life From ages 9-18, 1,300 mg per day Non-fat milk is the best, one cup contains 313 mg Broccoli, legumes, greens are other sources

Salt Most people get far too much No more than 6 g per day (5 ml or 1 tsp)

Iron Your body needs small amounts to make hemoglobin (carries O2 in your blood) Vitamin C helps with absorption Avoid caffeinated tea with meals