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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


 

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…


PAST ARTICLES - HEALTH & WELLBEING - NUTRITION

25 Smart Ideas to keep you Trim

28 Cooking Tips for Hearth Month      

An Apple a Day



Celebrating Food - from field to table

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
Improve your health and quality of life . . .
 

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


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