2. Nutrition Nutrients and Canada’s Food Guide to Healthy Eating

3. Nutrients Protein Fat Carbohydrates Vitamins Minerals Water

4. Protein Growth and repair (maintenance) of body Tissues Builds antibodies which fight infection. Food Sources: –Meat –Fish and poultry –Eggs –Milk and milk products –Legumes –Nuts and seeds

5. Fat Supplies energy Aids in the absorptions of fats soluble vitamins Food Sources: –Margarine, butter, oil, salad dressings, nuts, milk products, meats. Healthy Fats:monosaturated, polyunsaturatred, omega 3 and omega 6. Harmful fats: saturated, Trans, hydrogenated.

6. Carbohydrates Supplies energy and assists in the utilization of fat. Food Sources: –Grain products (bread, cereal, pasta, rice) –Vegetable/fruit –Milk –Sugars/sweets Fibre: Promotes bowel regularity, reduce risk of certain diseases (Cancer, heart disease)

7. Vitamins & Minerals Vitamins:Compounds needed in small amounts for normal growth and activity of the body. Examples: Vitamin A, Vitamin D, Folic Acid Minerals: The basic chemical elements used in the body to help regulate body processes. Examples: Iron, Calcium

8. Vitamins & Minerals (Cont’d) Vitamin C: Maintains healthy gums and teeth and strong blood vessel walls. (Citrus fruits, broccoli, green pepper, strawberries) Vitamin D: Enhances calcium and phosphorous absorption for bone and tooth development. (fortified milk and margarine, organ meats, salmon, tuna, eggs) Iron: helps form hemoglobin which is the oxygen and carbon dioxide carrier of the red blood cells. (Red meat and legumes) Calcium: Maintains bones and teeth (Milk, sardines, salmon, almonds) Water: Involved in almost all body functions

9. Serving Sizes: Just how big is a serving? 1 cup of rice or pasta = a computer mouse. 1 cup of cold cereal = one baseball 1 slice of bread = CD case 3-4 oz. Or 50-100g of meat, fish and poultry = deck of cards Milk = 8 oz. ½ cup of fruit or vegetable = tennis ball 1 cup of salad = 2 cupped hands

10. Canada’s Food Guide http://www.hc-sc.gc.ca/fn- an/label- etiquet/nutrition/cons/inl_flash- eng.phphttp://www.hc-sc.gc.ca/fn- an/label- etiquet/nutrition/cons/inl_flash- eng.php http://www.hc-sc.gc.ca/fn- an/food-guide-aliment/myguide- monguide/index-eng.phphttp://www.hc-sc.gc.ca/fn- an/food-guide-aliment/myguide- monguide/index-eng.php