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For more information on reading labels try these links:

How to Read Nutrition Facts Labels

The Nutrition Facts Table - Health Canada

READ IT before you EAT IT!

Most of us are trying to eat a healthy diet and cut down on sugar, salt and trans fats.  The best way to do that is to eat real food, i.e. lots of vegetables, fruits, legumes, whole grains, nuts and seeds and lean sources of protein.  But many times when we are in the grocery store and faced with a myriad of choices we may pick up a box, can or carton without reading the nutrition facts label.  This may result in very poor nutritional choices.  The nutrition facts label can help to guide us towards better choices.

So what are we looking for?

You can see from the image to the left that just looking at the label is a great first step. 

  • Double check to see how many servings are in the package (green section) to know how many calories you are really getting. 
  • Watch the fats  and sodium section. Foods that contain more than 5% of the daily value for fat or sodium or that contain trans fat should be left on the shelf! 
  • Dietary fibre is important the higher the number the better
  • Sugar content more than 10 grams - this is a dessert
  • Sugar free or fat free does not equal calorie free and may mean that there are a lot more food additives to make up for the lack of fat
  • Be wary of any health claims on food packaging they are often misleading

glass of water

Water - How much should you drink each day?

Have you received your KPR water bottle?  If so, you will have received some great tips on how much water to drink and the fantastic benefits of ensuring that you are well hydrated.

For more great information on the benefits of water click on the link below:

10 Life-changing Reasons to Drink More Water


 

sugar

Sugar and the Effects on our Bodies

World wide we are consuming about an extra 500 calories per day in sugar! ....and all that sugar is making us fat.  Excess sugar in our diet can lead to Type 2 Diabetes, heart disease, premature aging and increased belly fat. Read more....

5 Foods to Help Wean you off Sugar


 

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Eat Real Food

"A diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention." says Dr David Katz of Yale University.  Click here to read more.....

Are you ready to commit to eating more real food?  Check out this site.

Real Food Defined (The Rules)


whole grains

Don't Eat White - Only 100% Whole Grains

Grains - especially 100% whole grains are an essential part of a healthy diet. 100% whole grains are an excellent source of complex carbs and a great source of many of the B vitamins as well as a number of different minerals and in addition they are a great source of fibre.  Click here to read more about the benefits of whole grains in your diet.

Whole Grains: Hearty Options for a Healthy Diet


 

smoothie

Healthy Snack Ideas

Take a look at these great snack ideas - they are healthy and delicious as well as dairy, gluten and sugar free - what a great way to get energized Read more....

Looking for more snack options?  Try these 15 slimming snacks

20 Healthy Snacks to Pack for Work


 

book review

If you are interested in borrowing this book please email us at HealthandWellbeing@kprdsb.ca

Or contact our EFAP provider by calling 1-800-387-4765  (Click here….) This book is part of a package provided to employees inquiring about healthy eating.

Beck, Leslie:  10 Steps to Healthy Eating

This book written by leading nutritionist Leslie Beck will help you change your diet permanently.  Leslie sorts fact from fiction in no-nonsense terms – focusing on what you need to eat to stay healthy for life.  The book is filled with smart eating strategies based on the latest scientific research. 

Leslie’s 10 step health eating plan includes how to:

  • Incorporate high-quality protein foods, carbohydrates and fruits and vegetables into your diet
  • Choose healthier fats and oils
  • Get the right amount of fluids and foods everyday
  • Maintain a healthy weight
  • Be active every day

To help get you started eating right, 10 Steps to Healthy Eating features:

A 2-week meal plan

  • Over 65 recipes developed by the Canadian Living Test Kitchen
  • 165 easy-to-implement tips

If your knowledge of nutrition is limited this is a great book to get you started.  It is very informative and will leave you with good basic knowledge of nutrition that will help you to make better food choices.  You will also be able to plan a healthy diet for you and your family and make use of the many recipes Leslie provides in the book.

EAT MORE FRUITS AND VEGETABLES

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Are you getting your 8 servings a day?

The Canada Food Guide recommends 8 servings a day of fruits and vegetables for most adults. At least 5 of these servings should be vegetables. This seems like a lot but eating a variety of colourful fruits and vegetables every day can reduce your risk of heart disease and cancer. The Toronto Public Health Department has a great document on the benefits of including more fruits and vegetables in your diet as well as a great recipe for a vegetable roast. You can easily interchange any of these vegetables if you don't like them or to add variety..

A concern for many of us is how to incorporate more fruits and vegetables into our diet when we are already so busy - all that washing and cutting, yikes! If you don't have time for all that think about ready-to-eat-prepackaged fresh vegetables and salad mixes or, take an hour once a week to pre-chop veggies and/or make a huge salad. The investment in your time is well worth the benefit to your health.


Tips to Help you Eat More Fruits and Vegetables

What is a serving size?

A serving is a medium sized piece of fruit, 1/2 cup of 100% fruit juice, 1/2 cup fresh, frozen or canned vegetables or fruit or 1 cup of leafy greens. So only 2 1/2 cups of vegetables will give your daily requirements. Make sure to include a variety of colours every day.

How do I start adding more fruit and veggies to my diet?

  • Add fruit to your cereal in the morning, or have it in a smoothie or in yogurt
  • Eat fruit and vegetables for snacks
  • Include vegetables with your lunch - have a salad, add veggies to your sandwich, have vegetable soup
  • Include 2 vegetables (different colours) with your dinner
  • Try a new fruit or vegetable each week
  • Try different combinations of fruits and veggies - i.e. red grapes and pineapple, carrots and broccoli
  • Keep fruits and vegetables easily accessible in the fridge so it is the first thing you see.
  • Keep ready to eat fruit and vegetables like apples, grapes, cherries, cherry tomatoes, mini cucumbers on hand.
  • Serve raw vegetables as a before dinner snack
  • When you are eating out have a salad or steamed vegetables instead of fries, pasta with vegetables (no cream sauce), veggie pizza etc.

Every little change will make a difference. Start with small changes and once they are incorporated into your lifestyle make more changes. Your body will thank you.

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VITAMINS AND MINERALS - What are they and what do they do?

vitamin e

Vitamin E is a fat soluble vitamin that acts as a powerful antioxidant

What you need to know about Vitamin E


You may have heard that vitamin E protects against cancer and heart disease. Are you concerned you’re not getting enough or that you need a supplement? Read on for the truth about your vitamin E needs.


What can vitamin E do for me?


Vitamin E is a powerful antioxidant whose main job in the body is to protect against cell damage. Vitamin E may also play a role in maintaining a healthy immune system and protecting against chronic diseases, such as heart disease and cancer.


EatRight Ontario provides more information on daily requirements as well as food sources

Vitamin A... Read more....... Vitamin D... Read more....  
Vitamin B12....Read more.... Vitamin E.... Read more....  
Vitamin C.... Read more......    

HEALTHY FOODS - LEGUMES

 
beans

Legumes - versatile and nutritious


Previous Healthy Foods. . .

Legumes — are a class of vegetables that includes beans, peas and lentils and are among the most versatile and nutritious foods available. Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They also contain beneficial fats and soluble and insoluble fibre. A good source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol.  Read more….

Despite their beautiful differences in colour and taste, all the legumes have similar nutritional value. A serving (1/3 cup of cooked beans) contains around 80 calories, no cholesterol, lots of complex carbohydrates, and little fat. In addition, beans are a good source of B vitamins, potassium, and fibre, which promotes digestive health, relieves constipation, and may even help prevent colon cancer and reduce blood cholesterol (a leading cause of heart disease).  Read more…


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Sugar - How does it affect the body?


Canada's Food Guide

Eat Right Ontario

 

heart and stroke

Canada's Food Guide
Get your copy of Eating Well with Canada's . . .
EatRight Ontario
Improve your health and quality of life . . .
 

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Find ways to live a heart healthy lifestyle . . .


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