Most Canadian's believe that they are well informed about Nutrition. Here are the basic guidelines for developing a healthy diet:
1. Eat a variety of foods. Follow Canada's food guide, comsuming the recommended amounts from each food group. You can find this online, and you can even use the site and entre your own information and it will give you your customized Food Guide.
2. Choose a diet low in fat and limited saturated fat and cholesterol for heart health.
3. Eat plenty of vegetables, fruits and grains.
4. Limit simple sugars! There are two categories for carbohydrates, simple and complex. Simple are the kind that come from unhealthy and processed foods (jams, honey etc) and fruits. Clearly fruit is the only good option in this category. Complex carbs come from vegetables, legumes, grains, potato, pasta, rice etc (all whole grain please)!
5. Eat a moderate amount of salt and sodium (choose sea salt if you can). Your body does need salt (other wise you will siffer from Hyponatremia). However, if you eat a lot of precoessed foods, you're getting MORE than enough sodium in your diet.
6. Drink alcoholic beverages in MODERATION! If you msut have it!
7. Balance food intake with physical activity.
8. Monitor caloric intake (not just food, calories! Food, drink, chewing gum, candy etc.) to regulate a healthy body weight.
I suggest keeping a food diary because people have a tendancy to overexaggerate physical activity and underexaggerate caloric intake. It is important to do this so you can physically see what you are eating when you workout hard and don't lose weight for example. Diet is 70% of weight loss, you can control it only if you know what you are putting in your body. Food diarys people, it's a must!
P.S The color RED makes you hungry, so don't use red dishes or paint the kitchen red either! ;)
NOTE: For more information, review Canada's Food Guide. Visit online @:
www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html
Candice.
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