Canada’s Food Guide Extra Information

Vegetables & Fruits Have important nutrients: vitamins (A, C, some Bs like folate), minerals (potassium, magnesium, etc) and fibre Also, provide carbohydrates Usually low in fat & calories (especially vegetables) Helps reduce risk of cardiovascular disease and some types of cancer Choose products that are as fresh as possible (raw or frozen, 100% fruit/vegetable juices)

Dark green veggies are important because they are rich folate (examples: arugula, asparagus, broccoli, Brussels sprouts, collards, fresh parsley, green peas, mustard greens, romaine lettuce and spinach) Orange veggies & fruits are important because they are rich in carotenoids, which the body converts into vitamin A (examples: carrots, pumpkins, orange-colored squash, sweet potatoes, apricots, cantaloupe, mango and papaya)

Grain Products Major source of fibre and are low in fat Also contains carbohydrates and B vitamins (thiamine, riboflavin, niacin and folate) Fibre helps people feel full and is important for your digestive system Whole grains help reduce risk of cardiovascular disease

Grains are composed of 3 edible layers Outer layer is called bran; provides all the fiber, B vitamins, minerals and some protein Middle layer is called endosperm; provides mostly carbohydrates and proteins (it is the heaviest part of the grain) Inner layer is called germ; provides b vitamins, unsaturated fats, vitamin E, minerals and phytochemicals

Examples of whole grains are: amaranth, brown rice, buckwheat, bulgur, millet, pot barley, quinoa, spelt, triticale, oatmeal, whole rye, whole grain wheat and wild rice What happens when whole grains are refined? The bran and germ layers are removed. Therefore, there they lose fibre, vitamins, minerals & phytochemicals What happens when grains are enriched? Most of the nutrients are restored. A lot of the non-whole grain breads & pastas in Canada are enriched Most of imported non-whole grain products are not enriched

Milk & Alternatives Major source of calcium, vitamin A, vitamin D, vitamin B12, riboflavin, zinc, magnesium, potassium, protein and fat Benefits: help develop strong bones and reduce risk of osteoporosis Should drink skim, 1% or 2% milk, or else fortified soy beverages (so that they contain vitamin D) Why is Vitamin D so important for you? Your body needs it to absorb calcium. Yogurt and cheese do not contain vitamin D

Meat & Alternatives Good source of protein, fat and other important nutrients such as iron, zinc, magnesium and B vitamins Only eat red meat maximum once a day Choose lean or extra lean meat Eat fish at least twice a week Shellfish are also good for you Fish helps reduce risk of cardiovascular disease and is great brain food Eat meat alternatives regularly (tofu, beans, lentils)

Oils & Fats Essential fats help our bodies absorb fat-soluble vitamins A, D, E and K Fats are composed of smaller units called fatty acids 3 types: saturated, trans or unsaturated (monounsaturated or polyunsaturated) Bad or undesirable types of fat: trans, saturated Good fats: unsaturated Examples: vegetable oils, soft non-hydrogenated margarines, and fat found in nuts, seeds and fatty fish Important sources of omega-3 and omega-6 fats

Beverages Water is the best way to satisfy your thirst and its calorie-free! Your body needs about 8 glasses of water a day Dehydration causes: fatigue, weakness, headache, irritability, dizziness and impaired physical performances. Water helps your body maintain a healthy balance (regulates body temperature, detoxifies your body, helps your organs absorb nutrients better, protects our organs, protects and moisturizes your joints, helps with metabolism, and transports nutrients/oxygen into cells) Also helps you lose weight, helps your skin stay young and healthy, and you are less likely to get injured Soft drinks, sports drinks, energy drinks and alcohol contain a lot of calories (in general) and can contain caffeine and sodium (therefore, dehydrating)