1. Planning 10 - Nutrition

2. 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

3. 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.

4. 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!

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

6. 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

7. 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

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

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

10. 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

11. 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

12. 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

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

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