Health Tips A to Z

Nutrition Tips: Our list of food and nutrient advice and recommendations

• Carbohydrate foods are an important part of healthy eating and are the main source of energy for most people. Include more whole grains breads and cereals, rice, pasta, vegetables and fruit as well as beans, peas and lentils in your meal plans.
• Milk and milk products are a key source of calcium and other bone building nutrients such as vitamin D, magnesium, phosphorus and protein. Fluid milk is fortified with vitamin D. A healthy eating plan, which includes calcium and vitamin D along with daily activity will help prevent osteoporosis. Aim for 2-4 servings of milk and milk products each day.
• Fat provides energy and also helps your body absorb vitamins A, D, E and K. Cut back, but don’t eliminate fat. Instead make lower fat choices more often including vegetables and fruit, lower fat dairy products and leaner meats. Flavour foods with salsa, lemon, mustards, chutney, herbs and spices.
• Fiber is important to help maintain regularity and control blood cholesterol and blood sugar levels. Eat a variety of fiber-rich foods everyday including whole grains, fruits, vegetables, and legumes such as beans, peas and lentils.
• American adults do not get enough fiber. Women should aim for about 25 grams of fiber per day while men should aim for approximately 38 grams per day. Achieve this by eating plenty of plant foods – 5 or more servings of whole-grain products and 5 or more servings of vegetables and fruit each day. As your increase your fiber choices, drink lots of fluids.
• Try to keep your caffeine intake under 400-450 mg per day – about 3 medium-size cups (250 mL) of coffee. Choose decaffeinated tea or coffee, or herbal teas instead of higher caffeine beverages like coffee, expresso and some cola drinks.
• If you drink alcohol, limit your intake to one serving a day. Serving sizes are one glass of wine (150mL/5oz), a bottle of beer (350mL/12oz) or shot of spirits (50mL/1 1/2 oz).
• Meat is a key source of protein, B-vitamins, iron and zinc. Purchase the leaner cuts more often, trim off visible fat, and bake, barbecue, broil or microwave. Meat alternatives such as eggs and beans, peas and lentils are an economical source of protein.
• Grain products provide B-vitamins, iron and carbohydrates. Enjoy whole grain choices more often such as whole wheat, oats, barley, rye, bran or oat breads and cereals, brown rice, multi-grain breads, pumpernickel bagels, and whole wheat flour tortillas and pita bread.
• Getting adequate intakes of folate is especially important for women who may become pregnant. Women of childbearing age or planning to become pregnant should eat plenty of folate-rich foods and take a daily multivitamin or mineral supplement that contains 0.4 mg (400 ug) of folic acid.
• If you eat out often order healthier choices such as whole grain breads or bagels for sandwiches; meals featuring vegetables such as stir fries, dark leafy green salads with dressing served on the side, vegetable based soups and pasta sauces; fruit salads and yogurt smoothies; bean or lentil dishes; meat or fish that are grilled or broiled instead of deep-fried.