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Manual Nutrition For Canadians For Dummies

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Some examples are: bagged salad, frozen vegetables and fruit, eggs, milk, cheese, flour, brown rice, oil and dried herbs. We are not referring to these minimally processed foods when we are advising you not to eat processed foods.

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Read more about it here. Making water your drink of choice Water supports health and promotes hydration without adding calories to the diet. It is easy to drink empty calories without realizing, and this leads to weight gain. Although fruit juice has some of the benefits of the fruit vitamins, minerals , it has more sugar than the fruit and less fiber. Fruit juice should not be consumed as alternative to fruits.

Canadians should eat their fruits, not drink them. When safe drinking water is not available, quench your thirst with coffee, tea, unsweetened lower-fat milk, and previously boiled water.

Top 5 tips from the experts Prepare most of your meals at home using whole or minimally processed foods. Choose from a variety of different proteins to keep things interesting. Using catchy names for each day can help you plan. Make an eating plan each week — this is the key to fast, easy meal preparation.

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Understanding food labels

Choose recipes with plenty of vegetables and fruit. Your goal is to fill half your plate with vegetables and fruit at every meal.


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Choose brightly coloured fruits and vegetables each day, especially orange and dark green vegetables click here for more information. Frozen or canned unsweetened fruits and vegetables are a perfect alternative to fresh produce. Try this recipe. Avoid sugary drinks and instead drink water. Lower-fat, unsweetened milk is also a good way to stay hydrated. Keep a reusable water bottle in your purse or car so you can fill up wherever you are going. Eat smaller meals more often. Eat at least three meals a day with snacks in between. When you wait too long to eat you are more likely to make unhealthy food choices.

Keep easy-to-eat snacks like this in your purse or bag for emergencies. Related information Are you a healthy eater? Something seems to have gone wrong at our end. Please try again. Please enter a name.

How to Create a Healthy Plate

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Nutrition: Canada Food Guide | Watch News Videos Online

Your email address. By comparing the two labels we can gain a better sense of which product is a healthier choice. Step 1 - Serving size: The information on both packages refers to one burger. They both weigh the same. Step 2 - Calories: Product 1 has calories per serving and product 2 has calories per serving. Step 4: Nutrients you may want more of: These include fibre, vitamin A, vitamin C, iron and calcium. Step 5: Nutrients that you may want less of: These include fat, saturated fat, trans fat, sodium and cholesterol.

Product 2 is the healthier choice. Sometimes it is not as clear which food is the healthier choice. For example, one product might be low in fat but high in salt while another one may be high in fat but low in salt.


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  • The one you choose will depend on your specific needs and requirements. A dietitian can help you determine what to focus on and the amounts you should aim for. The ingredient list includes all the ingredients that are in the product. They are listed in order by weight with the heaviest ingredient listed first and the lightest ingredient listed last. The ingredient list is useful to see what the product is made of. This can be very helpful if you have a food allergy or intolerance and need to avoid certain foods. Nutrition claims include nutrient content claims and health claims. Both are optional on food labels.

    A nutrient content claim indicates that the food has a certain amount of a specific nutrient. Example: High in vitamin C. A complete list of nutrient content claims and their meanings can be found at Nutrient content claims: what they mean. A health claim is a statement that mentions certain nutrients and their role in preventing disease.

    Example: A healthy diet low in saturated and trans fats may reduce the risk of heart disease. Name of food item is low in saturated and trans fats.


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    • A complete list of health claims and their meanings can be found at Health claims: what they mean. Restaurants and food service businesses are also not required to have a Nutrition Facts table attached to their products. The information on the food label is to help Canadians make informed decisions about the foods they eat. Did you know?