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Nourishing with nutrients
The food you eat supplies essential nutrients
that you need to stay healthy and energetic all day long. Nutrients play a very
important role in maintaining your good health.
But you can’t just walk into the grocery store and buy a bag full of nutrients!
Nutrients are always more effective when consumed as part of whole foods, such
as fruits and vegetables, grains and legumes. In addition to nutrients, whole
foods supply many other naturally occurring compounds that help protect your
body from disease.
The multiplier effect
Take a tomato, for example. Not only does a tomato deliver vital nutrients, such
as vitamins A and C, to your body, it also supplies fibre and the antioxidant,
lycopene, both of which are known to help fight disease.
Often, these protective compounds work best when they’re combined with the
vitamins and minerals supplied by other foods. That’s why it’s important to eat
a varied diet. Research shows that there are definite health benefits associated
with a diet that combines foods containing multiple nutrients.
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A healthy diet: The basics
The
Canadian Food Guide to Healthy Eating provides an excellent foundation for a
healthy diet. Research indicates that increasing your intake of fruits,
vegetables, whole grains, legumes and other plant-based foods promotes good
health and prevents disease. Recommended servings vary, based on age and gender,
so check the Food Guide for more specific information.
Here are the basics for a healthy diet:
Fruits and vegetables
Fruits and vegetables are loaded with antioxidants.
Antioxidants, such as vitamins E and C, are nature’s best weapon in the
fight against disease and aging. Fruits and vegetables also add much-needed
fibre to your diet. Fibre counteracts the damaging effects of our highly refined
diets, reducing the risk of diverticulosis and other gastric conditions.
What to look for:
The most nutritious fruits and vegetables are brightly coloured.
| • | Dark green and orange fruits and
vegetables contain:
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| o | beta-carotene, a form
of vitamin A that helps prevent heart disease and cataracts (spinach,
carrots, apricots)
| | o | lutein, a
natural chemical that promotes eye health (red pepper, romaine lettuce,
grapes)
| | o | folic acid, a
B vitamin that protects against neural tube birth defects (spinach,
asparagus, oranges)
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| | • | Red fruits and vegetables
contain:
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| o | lycopene, a powerful
antioxidant that protects against cancer (tomatoes, watermelon, grapefruit)
| | o | anthocyanins,
natural compounds that keep blood vessels healthy (cherries, cranberries,
blueberries)
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Grain products
Grain products, such as cereal and bread, provide the fuel that your body needs
to power your brain, nervous system and muscles. Grains are naturally low in fat
and are an excellent source of dietary fibre, folate, iron and other protective
compounds.
What to look for:
Choose enriched breads, cereals and pastas or try products made with whole
grain.
| • | Whole grains provide nutrition from
all parts of the grain and are very high in fibre and protective compounds.
| | • | You'll find high fibre grains in:
multi-grain bread, bran cereals, oatmeal, whole wheat pasta, brown rice and
flaxseed muffins.
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Meat and meat alternatives
Meat and meat alternatives supply protein to build a strong and healthy
structural system for your body. Your bones, organs, connective tissue, muscle,
hair, nails and teeth are all made up of protein. Meat also provides essential
nutrients, such as iron, zinc and B vitamins. Excess protein is stored as body
fat, not muscle, so it’s important to choose lean sources of protein.
What to look for:
Always select lean, well-trimmed cuts of meat
and poultry.
| • | Try to eat fish 3 times a week – oily
fish, such as salmon and mackerel, contain omega-3 fatty acids, which
protect against heart disease.
| | • | Legumes, such as beans,
peas, lentils and peanuts, are excellent sources of plant protein and are
high in folate, vitamin B and soluble fibre.
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Add some variety to your meal planning – experiment with
eggs, tofu, peanut butter and legumes for delicious, meatless meals.
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Milk and dairy products
Milk is an essential part of a well-balanced diet. Milk products supply almost
two-thirds of the calcium and vitamin D we need to stay healthy. As a matter of
fact, milk provides one of the few dietary sources of vitamin D. Both of these
nutrients help build strong bones and teeth and prevent the damaging effects of
osteoporosis. Milk also contains potassium, magnesium and a variety of minerals
that lower blood pressure and reduce the risk of stroke.
What to look for:
Low-fat or non-fat milk products are nutrient-dense foods, with very few
calories.
| • | Try adding low-fat cheese and yogurt,
reduced fat ice cream or frozen yogurt to your diet – they taste great and
are brimming with healthy nutrients.
| | • | Cheeses, yogurt with live,
active cultures, moderate amounts of milk consumed with a meal and
lactose-reduced milk products can all be easily digested by individuals with
lactose intolerance.
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Water
Water is crucial to good health, yet it’s a
nutrient that is easily overlooked when planning a healthy diet. Your body needs
water to transport nutrients and oxygen through your bloodstream and to
eliminate wastes from your system. If you don’t drink enough fluids, you simply
won’t be able to perform at your best.
What to look for:
Try to drink at least 8 glasses of water a day – more if it’s very hot or you’re
exercising.
| • | Don’t rely on thirst to tell you when
to drink – if you’re thirsty, that’s a sign that you are already becoming
dehydrated – try to drink water regularly throughout the day.
| | • | Drinking water is the best
way to meet your fluid needs, but milk, unsweetened juices, herbal teas and
soup will also stave off your thirst.
| | • | Beverages containing
caffeine or alcohol have a diuretic effect that robs the body of water –
keep these beverages to a minimum.
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Relax, enjoy and eat healthy!
In a healthy diet, there are no such things as "good foods" or "bad foods." So
you don’t have to give up the foods you love to guarantee your good health –
just go easy on the ones that are high in calories, fats and salt. You can enjoy
most foods as part of a healthy diet. It’s more a question of how much and how
often you eat them.
Learn more about foods that should be eaten in moderation by visiting
Keep it to a minimum.
Is losing weight one of your wellness goals? Visit our
Healthy weight loss pages for some practical, easy-to-follow weight loss
tips!
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Food labels tell the nutrient story
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Nutrition Facts Labels are slowly appearing on more and more foods.
Learning to read Nutrition Facts Labels can help you to make healthy food
choices.
For nutrient information about foods without labels, the
Canadian Nutrient File is an excellent resource – it contains nutrition
information for over 5000 food items.
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Confused about serving sizes?
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Click here for a handy reference chart.
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Enjoy the fresh taste of fruits and vegetables every day!
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| • | For fast and easy snacking, keep a
bowl of cut-up, ready-to-eat vegetables in the fridge.
| | • | Top your breakfast cereal with fruit
for a delicious flavour AND nutrition boost.
| | • | Grate carrots or zucchini into
spaghetti sauce or add some crunchy vegetables to your casseroles.
| | • | Serve yourself an extra spoonful of
fruit or vegetables at every meal – that little nutritional bonus will
quickly add up to good health.
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Whole grains help reduce health risks
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Research indicates that people who eat more whole grains have a reduced risk of:
| • | heart disease
| | • | stroke
| | • | diabetes
| | • | obesity
| | • | premature death
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Get a whole-grain energy boost
A bowl of whole-grain oatmeal is a great way to jumpstart your morning. Oatmeal
packs plenty of fibre into your diet and keeps you feeling full and energized
for hours.
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The health benefits of vitamin D – the sunshine vitamin
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Vitamin D is an important nutrient that helps maintain good bone health. It is
usually produced by your body after exposure to sunlight. But, if you aren’t out
in the sun very often, you need to get vitamin D from the food you eat.
Eggs and oily fish (salmon, mackerel, sardines) are among the few
natural food sources of vitamin D. So add them to your diet often, especially
during the dark, cold days of winter.
Some foods, such as milk and certain cereals, have been fortified with
vitamin D and will also help you meet your daily requirements of the sunshine
vitamin.
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Add more calcium to your diet – the easy way!
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| • | Cook hot cereal or rice in low-fat
milk.
| | • | Add skim-milk powder to meatloaf,
casseroles, mashed potatoes, soups, muffins and dips.
| | • | Whip up a smoothie with low-fat milk
and fresh or frozen berries.
| | • | Add some calcium-fortified orange juice
to your breakfast.
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Healthy eating and active living go hand-in-hand
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Visit Get fit for life to find out how
you can add more physical activity to your day.
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