Nutrition

Good nutrition is the foundation of good health, energy and well-being.

Ask our experts to learn what foods have the best nutrition, supply energy, for advice on how to develop a personalized nutrition plan, which nutritional supplements and how many are good for you, how much soy and omega 3 makes sense, how much sodium is too much and what do these nutraceutical (vitamin enhanced) "beauty" food and beverages do for you? Help track your nutrition plan progress with our Calorie Counter and check out our recipes for a selection of easy, healthy and delicious recipes that optimize nutrition and banish the boredom of salad again days. Build your own recipe book and put the joy back in meal planning.

Nutrition Tips

• Enjoy eating well, being active and feeling good about yourself. That's vitality.
• A single meal or day of eating rich foods will not make or break an otherwise healthy eating pattern. What you eat on a regular daily basis is what matters most. Enjoy your occasional indulgences but follow a healthy meal plan most of the time.
• Eating breakfast every day can help improve concentration, reduce hunger and maintain a healthy weight. Look for fast and easy choices such as whole grain breads and muffins, cereal with milk, fruit and fruit juice, yogurt and yogurt shakes, cheese, and eggs, or be creative with last night's leftovers.
• Vitamin/mineral pills are not insurance for a poor diet! Only food provides you with great taste and the energy you need to get moving and feel great. Some individuals, including pregnant women, can benefit from supplements. Before taking any supplements talk to a registered dietitian.
• Remember to eat a VARIETY of foods because no single food is perfect. To get all the nutrients you need, enjoy as many different foods as possible from each of the four food groups in Canada's Food Guide to Healthy Eating.
• Moderation doesn't mean giving up foods you love, it only means having a smaller amount less often. It's not just what you eat, but how often and how much, that really makes the difference.
• Keep energized by having regular meals or snacks every 3-4 hours. Keep healthy snack and meal choices handy at work, in the car and at home to avoid settling for something less nutritious. Drink plenty of fluids including water throughout the day.
• 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.
• Fibre is important to help maintain regularity and control blood cholesterol and blood sugar levels. Eat a variety of fibre-rich foods everyday including whole grains, fruits, vegetables, and legumes such as beans, peas and lentils.
• Canadian adults do not get enough fibre. Women should aim for about 25 grams of fibre 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 fibre 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
• A weekly meal plan can help you get organized, cut down on trips to the store, and reduce reliance on take-out or delivered foods. Get other family members involved in the planning, shopping, preparation and clean-up.
• Variety is the spice of life! Be adventurous and experiment with some new taste sensations by trying new foods and different recipes.
• Healthy eating begins at the grocery store. Fill your cart with whole grain breads and cereals, rice and pasta, fruit and vegetables, milk and milk products, lean meat, poultry, fish, eggs and alternatives such as dried beans, peas and lentils. Read labels to guide your food choices.
• Strict weight control diets don't work in the long run. Most people who lose weight typically gain it back along with a few extra pounds. Instead of dieting adopt long lasting healthy habits such as eating well and keeping active.
• Choose whole grain or whole wheat bagels, pita bread, and flour tortilla wraps. Eat cereals containing whole grains, wheat bran, or oat bran.
• Check the Nutrition Facts table on package labels to find higher fibre products. Foods labelled “whole grain” are not always high in fibre. To be considered a “high” source of fibre products should contain 4 grams of fibre per serving or more.
• Try brown rice, as well as pasta and couscous made with whole wheat.
• Enjoy more meals made with beans, peas, and lentils (e.g. baked beans in tomato sauce, vegetarian chili, bean burritos, three-bean salad, falafel). Add beans, peas or lentils to soups and salads.
• Enjoy soups often – it might be a broth soup with lots of vegetables or a soup made from pureed vegetables, such as squash, broccoli, carrot or red pepper. You can even experiment with soups using fruits, such as melon and apple.
• Keep frozen peas, beans, corn or mixed vegetables in the freezer to steam or microwave as part of a meal or for a quick addition to stews, stir-fries, chili, or soups.
• Make a fruit salad at least once a week with a mix of different fruits such as apples, berries, oranges, grapefruit, melons, peaches, pears or pineapple. Use a combination of fresh or canned fruit. Add a splash of citrus juice to keep it fresh. Having it ready and available in the fridge will ensure it gets eaten.
• Keep a variety of raw vegetables cut and washed in the fridge for quick snacks. The choices are endless – carrots, broccoli, cauliflower, celery, peppers of any colour, radishes, cherry tomatoes, turnip.
• Pack fruit and vegetables to take for snacks or lunch every day. Wash and cut in advance, and carry in small plastic bags or containers. This preparation will help increase the odds that it will get eaten rather than traveling back home.
• Try different vegetable combinations to make a stir-fry more exciting: Use green vegetables like broccoli, celery, green beans and green peppers. Try a 3-pepper stir-fry with red, green and yellow peppers. Make it Asian-style with Chinese broccoli, bok choy, mini-corns and water chestnuts. Use your imagination.

FLEXIBILITY AND BALANCE TIPS

• Doing flexibility activities regularly can help you to:
  • Maintain the movement of your muscles and joints
  • Prevent stiffness as you age
  • Prevent injuries
  • Lower your stress.
• Sporting activities, as well as our daily lives, place balance demands on our bodies. Balance training may enhance both your sporting activities as well as your daily life. That's why it's important to add balance training to your workout.
• The more time and attention you give to your flexibility training, the more benefits you’ll experience
• Do your daily home or work routines include bending, lifting, or sitting for long periods? Functional flexibility improves "the stability and mobility of the whole person in his or her specific environment,"
• Stretching is an individual thing. Pay attention to your body’s signals and don’t push too far. Avoid ballistic stretching, which uses bouncing or jerking movements to gain momentum; this approach can be dangerous. Instead, slowly stretch your muscles to the endpoint of movement and hold the stretch for about 10 to 30 seconds
• Varying your flexibility training can help you stick with it. You can use towels, resistance balls, and other accessories to add diversity and effectiveness to your stretching.
• Did you know that your emotional state may affect your flexibility? If your body is relaxed, it will be more responsive to flexibility training. Listening to music and focusing on your breath can help you relax as you stretch.
• Forget the idea that stretching is just for elderly, injured, or unconditioned people. Many professional athletes rely on flexibility training for peak performance.
• For maximum everything, from performance to injury prevention to injury recovery, you need to stretch. If you don't, you're limiting your capacity.