Kawartha Pine Ridge
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nutrition and healthy eating

how big is a serving

As a general rule, Canadians eat too much?  We have become accustomed to the huge servings of food served to us by restaurants and now think as the norm.  This is not the case.  Canada's Food Guide has set some guidelines as to what one serving of different foods actually looks like.  Try eating only this much and waiting to see if your hunger subsides!

Fruits and Veggies:

  • piece of fruit
  • 1/2 cup of fresh, frozen or canned vegetables, fruit or 100% juice
  • 1 cup of raw leafy vegetables or salad


  • 1 slice of bread or half of a bagel

  • 1/2 a pita or tortilla

  • 1/2 cup of cooked rice, pasta or couscous

  • 1 oz cold cereal or 3/4 cup hot cereal

Milk and Alternatives:

  • 1 cup of milk or fortified soy beverage
  • 3/4 cup yogurt
  • 1 1/2 oz of cheese

Meat and Alternatives:

  • 1/2 cup cooked fish, shellfish, poultry or lean meat
  • 3/4 cup cooked beans
  • 2 eggs
  • 2 Tbsp peanut butter



how much should i eat

food servings


what to eat


what to avoid

The 10 Healthiest Foods on the Planet

-Fruits and veggies should make up almost half of your daily food and drink intake!  Things like lemons, mangoes, and broccoli are considered super foods and a great addition to any healthy eating plan!

-If you are craving sweets, try dark chocolate!  It is proven to lower bad cholesterol and increase levels of good cholesterol as well as lower your blood pressure!

-Salmon and other fish are full of omega-3 fatty acids which reduce your risk of depression, heart disease and cancer.  It is also full of niacin which protects against Alzheimer’s and memory loss!

-Looking for a snack?  Try walnuts!  Walnuts have tons of those omega-3 fatty acids (the most of all nuts) that we need and they also help to regulate sleep as they have the antioxidant melatonin in them!

-Avocados are great for salads, sandwiches or even eating on their own.  One avocado has more than half the fibre and 40% of the folate you need daily!

-Instead of using lettuce, try spinach.  Spinach is full of immune-boosting antioxidants and is one of the most effective cancer fighters!  It is also a flavourless addition to any smoothie!  You can also try other healthy leafy greens like kale and collards!

dark chocolateavocadowalnutsveggies

The Four Worst Foods you can Eat

Soft drinks are delicious and thirst-quenching, but contain no actual nutritional value and a ton of calories.

Anything packaged and processed is extremely unhealthy as often they contain trans-fats!  Even if they label reads that it is trans-fat free, it may not be!

Fried foods are a definite no no in a healthy diet.  These foods are full of saturated fats that are also found in butter and lard and can seriously raise your bad cholesterol as well as put you at risk for heart disease and some cancers.  Stay away from foods like French fries, fried chicken and onion rings.

-Stay away from anything cream-based.  Things like alfredo and carbonara sauce, mayonnaise, and cream of chicken soup all contain lots of unhealthy fat and salt!



healthy eating at work


-Don’t skip breakfast!  If you can eat a healthy, filling breakfast at home, you won’t be as tempted to eat unhealthy at work!

-Keep healthy snacks at your workstation.  Often when we find ourselves hungry, we go for what is quick and convenient; this is very true at work when we are busy.  Make some healthy snacks ahead of time and keep them around you in case you are hungry before a meal time.  Try walnuts, veggies like celery and carrots, dried fruits, and mini rice cakes or crisp breads!




rice cakes

-Prepare your lunches on a weekend so you are always prepared.  Try bringing a salad full of nuts, fruits and vegetables topped with vinaigrette, a pasta salad, whole wheat wraps with lean meat, and non-cream based soups.

-Offices are generally always filled with snacks, whether it is a giant box of chocolate bars, or someone brings in a cake.  See if your workplace would be willing to commit to a healthy eating plan where all snacks brought in for the group are healthy.



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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.

More 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......    



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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Meal Planning

Rev Up Your Snacks

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
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Heart & Stroke
Find ways to live a heart healthy lifestyle . . .

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