Why is Nutrition Important?

Basic Nutrition Food Groups & Serving Sizes Health Canada has a useful guide to help Canadian make healthy food choices called Canadas Food Guide. According to Canadas Food Guide it is important to eat a variety of foods. The Food Guide has 4 main food groups: Fruit and Vegetable, Grain Products, Milk and Alternatives, Meat and alternatives. Canadas Food Guide has recommendations for number of servings based on sex and age.
Recommended Daily Servings Children Age Sex Vegetables & Fruit Grain Milk & Alternatives Meat & Alternatives 2-3 4 3 2 1 4-8 5 4 2 1 9-13 6 6 3-4 1-2
Boys & Girls

Teens 14-18
Female Male

Adult 19-50
Female Male

51+
Female Male

7 6 3-4 2

8 7 3-4 3

78 6-7 2 2

8-10 8 2 3

7 6 3 2

7 7 3 3

Fruits and Vegetables should make the majority of our diets, because they contain a lot of essential nutrients not found in other foods. Fruits and vegetables are also a good source of fiber, both soluble and insoluble. Soluble fiber is good for promoting gastrointestinal motility to prevent or resolve constipation, where as insoluble fiber helps to slow down the digestive system to treat diarrhea. Fruits and vegetables lower your risk of heart disease and certain types of cancers. As we will see late the HIV HAART treatment creates a greater risk for heart disease. The recommendations are to eat at least one dark green (ex: broccoli, kale, or spinach) and one orange vegetable (ex: carrots, sweet potato, or squash) a day. Choose solid fruits and vegetables over juices. Only 100% fruit or vegetables juices count as a serving, fruit cocktails contain added water and sugars. Fruit & Vegetable Serving Sizes: cup of fresh, frozen, or canned fruit and vegetables cup of 100% fruit juice 1 cup of raw leafy vegetables cup of cooked leafy vegetables 1 whole fruit (ex: apple) Grain products are also another good source of fiber. The healthier option when choosing grain products is whole grain or whole wheat, since it contains more fiber and nutrients. White bread is made of processed flour that has removed the nutrients and has now become a simple carbohydrate. Complex carbohydrates help to stabilize blood sugar and are more satisfying. Whole grain products can help to lower risk of heart disease.

Grain Products Serving Sizes: 1 slice of bread bagel pita or tortilla cup of cooked rice or quinoa cup of cooked pasta cup of hot cereal 30 grams of cold cereal Milk and alternatives supply a good source of calcium and vitamin D, which help develop and maintain strong bones. When choosing dairy alternatives, such as soy, its important to select fortified soy products to ensure the same health benefits. Milk & Alternatives Serving Sizes: 1 cup of milk or powdered milk 1 cup of fortified soy beverage cup of evaporated canned milk of yogurt 50 grams of cheese Meats and alternatives provide a good source of protein and fat to our diets. Meat and alternatives also supply nutrients like iron, zinc, magnesium and vitamin B. It is recommended to choose meat alternatives regularly such as beans, lentils and tofu. Two servings of fish are recommended per week. Remove fat and skins from meats before consuming. Meat & Alternatives Serving Sizes: cup or cooked fish, poultry, or lean meat cup of cooked legumes (ex: beans, chickpeas) cup of tofu 2 eggs 2 tablespoons of peanut or nut butters shelled nuts or seeds General tips: Choose foods with little or no added salt, fat or sugar. Fast food and many packaged foods are made for convince purposes and not always health conscious, try and avoid when possible. Avoid cooking with added fat or salt (ex: frying). Limit oils and fats to 2-3 tablespoons a day. Choose vegetable oils such as olive oil and canola oil. Choose soft margarine over butter, hard margarine, and shortening. Reference: Health Canada (September 1, 2011) Eating Well With Canadas Food Guide. Retrieved from: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/indexeng.php

Work Book:

Nutrition
Why eat healthy? Improve and maintain your health Health body weight Meet needs for: Vitamins, Minerals & Other nutrients Reduce the risk of disease: o Obesity (over weight) o Diabetes o Hypertension (high blood pressure) o Heart Disease o Osteoporosis (loss of bone strength) o Some Cancers What should I eat? Canadas health food guide has 4 main food groups: Fruits & Vegetables Grain Products Milk & Alternatives Meat & Alternatives How much should I eat?
Recommended Daily Servings Children Age Sex Vegetables & Fruit Grain Milk & Alternatives Meat & Alternatives 2-3 4 3 2 1 4-8 5 4 2 1 9-13 6 6 3-4 1-2
Boys & Girls

Teens 14-18
Female Male

Adult 19-50
Female Male

51+
Female Male

7 6 3-4 2

8 7 3-4 3

78 6-7 2 2

8-10 8 2 3

7 6 3 2

7 7 3 3

Fruit & Vegetable Serving Sizes: cup of fresh, frozen, or canned cup of 100% fruit juice 1 cup of raw leafy vegetables cup of cooked leafy vegetables 1 whole fruit (ex: apple) Grain Products Serving Sizes: 1 slice of bread bagel pita or tortilla cup of cooked rice or quinoa cup of cooked pasta

Milk & Alternatives Serving Sizes: 1 cup of milk or powdered milk 1 cup of fortified soy beverage cup of evaporated canned milk of yogurt 50 grams of cheese Meat & Alternatives Serving Sizes: cup or cooked fish, poultry, or meat cup of cooked legumes (ex: beans, chickpeas) cup of tofu 2 eggs

 cup of hot cereal 30 grams of cold cereal Fruits & Vegetables

2 tablespoons of peanut or nut butters shelled nuts or seeds

My Daily serving # is ___

Eat 1 dark green vegetable Example: kale, broccoli, brussels sprouts, romaine lettuce Eat 1 orange vegetable Example: carrots, pumpkin, squash, orange pepper Eat more whole fruits and vegetables over juices 100% fruit and vegetable juice Avoid fruit cocktail juices They contain added sugars Avoid canned fruits and vegetables with added salt and sugar Write one reason why Fruits & Vegetables are good for you:

Grain Products

My Daily serving # is ___

Try to make at least of grain products whole grain! Example: Whole grain bread, oatmeal, & whole-wheat pasta Avoided grain products that are high in fat, sugar or salt Write one reason why Grain Products are good for you:

Milk & Alternatives

My Daily serving # is ___

Drink skim, 1% or 2% milk Drink fortified soy beverage (if you do not drink milk) Avoid High fat milk products Write one reason why Milk & Alternatives are good for you:

Tip!
-Read food labels for: Fat Sugar Salt

Meat & alternatives

My Daily serving # is ___

Select lean meats Eat first at least once a week Have alternatives Example: Beans, lentils, & tofu Remove visible fat and chicken skin Avoid cooking with added fat and salt Write one reason why Meat & Alternatives are good for you:

Keeping Track
Date: _______ F&V Meal Breakfast Snack Lunch Snack Dinner Snack Total for the day: What I ate today: Goal for the day Grain Milk Meat