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NutritionA Guide toHealthy Eating

The nutrition manual refresh was made possible through the generous support ofPresident’s Choice Children’s Charity®This resource guide has been created as an introduction to nutrition and healthy eating for children, parents and staff at Boys and Girls Clubs. While the information contained in this guide hasbeen obtained from reputable sources, the opinions expressed throughout are those of the author(s) and are not intended as a substitute for a physician’s advice, diagnosis or treatment. Readersare encouraged to consult with a dietician or their health care professional for more specific information in regards to their individual nutritional needs. The authors and the Boys and Girls Clubsof Canada and its employees and agents assume no responsibility or liability arising from any error in or omission of information, or from the use of any information contained within this guide.

NutritionA Guide to Healthy EatingBoys and Girls Clubs of Canada believes that the most effective approaches to teachingkids about health and nutrition is by providing them with opportunities to learn bydoing. At Clubs across the country staff facilitate activities in which children and youthcan plan balanced meals, participate in cooking classes, go grocery shopping and bephysically active through play and sports. Club staff have indicated they need morenutrition resources to help them lead nutrition activities and model healthy activeliving in their Clubs and communities.As a result, we created this guide to provide Club staff – and parents too – with usefulinformation about what it means to eat and cook healthy food. It contains key detailsto help Club kids make healthy choices as well as practical strategies for doing so.The development of this guide would not have been possible without the generoussupport of President’s Choice Children’s Charity®, which focuses on making sure kidshave every opportunity to live to their full potential. Through this partnership, Boysand Girls Clubs of Canada has been able to provide Clubs with funds to feed youngpeople and their families, and promote the importance of nutritious food through thecreation of this resource.We would also like to thank the following Club staff who reviewed drafts and providedtheir input and feedback during the development process:Jason LeenamkwongMike JacobsAlana DoucetteLana MarshallBoys and Girls Club of West ScarboroughBoys and Girls Club of St. John’sBoys and Girls Club of East DartmouthBoys and Girls Clubs of Winnipeg Inc.Sincerely,Boys and Girls Clubs of Canada National Programs TeamNutrition A-Z: A Guide to healthy Eatingi

Table of ContentsAntioxidants.............................1Breakfast................................ 2Canada’s Food Guide............... 3Colours................................... 5Dieting....................................6Eating Out............................... 7Fibre.......................................8Gardening...............................9Grocery Shopping.................. 10Healthy Snacks...................... 11High-Fructose Corn Syrup.......12Ingredient Lists.......................13Juicing...................................15(Use Your) Kitchen..................16Labels....................................18Mental Health.......................20Nitrates.................................21Organic................................. 22Physical Activity.................... 23Questions?............................ 25Rewards................................ 27Sodium (Salt)......................... 28Serving Size.......................... 29Soy.......................................30Trying New Things..................31Unsaturated Fats................... 32Vitamins and Minerals...........34Vegetarianism....................... 36Water................................... 38Whole Grains........................ 39(E)xample..............................40Yummy…But Healthy!............ 41ZZZZs....................................43Bibliography..........................44ii

A ntioxidantsFood does more than just fuel you. It also prevents disease!Antioxidants are vitamins and other nutrients thathelp protect your cells from the damaging effects offree radicals. Free radicals attack cells in our body,leading to natural aging and diseases like cancer andheart disease. Free radicals can come from externalsources like cigarette smoke, pollution, unhealthyfoods, and chemicals, but they are also a naturalbyproduct of how our bodies work.Humans take in oxygen through breathing, andthat oxygen is carried through the body to supporta whole bunch of bodily functions. When our cellscome into contact with oxygen, it causes them tooxidize, or break down. To better understand thisprocess, think of your body as a car. Cars can rustwhen their metal reacts with oxygen, but if youcover it with a protective coating, it doesn’t rust asquickly. For the body, antioxidants are that protectivecoating. They protect your body’s cells from thedamage caused by free radicals.To see how antioxidants work for yourself, try this:cut two slices of apple, and rub one with lemonjuice. The untreated slice of apple will begin to turnbrown shortly after being cut, but the one rubbedwith lemon juice will be preserved. This is becauselemon juice contains a lot of vitamin C, which is anantioxidant.Our bodies produce many antioxidants on theirown, but the antioxidants in foods play a criticalrole in keeping free radicals in check. Most healthyfoods – including fruits, vegetables, whole grains, andlean protein – contain antioxidants, but eating thefollowing foods will pack an extra antioxidant punch:BerriesBeansBroccoliBrussels sproutsCarrotsGarlicGreen teaGrapefruitKaleKiwiLegumesNutsOatsOrangesPapayaPeppersPumpkinSalmonSoy productsSquashSpinachTomatoesTurkeyWhole grainsYogurtSource: Pratt, S. and Matthews, K. Superfoods Rx.Nutrition A-Z: A Guide to healthy Eating 1

B reakfastBreakfast really is the most important meal of the day!Why?1. It gets your metabolism fired up. Metabolismis the process by which our bodies convert thefuel from food into the energy needed to performall bodily functions – from moving to thinking togrowing. The more efficient your metabolism,the healthier you are.2. It improves brain function. Studies haveshown that youth who eat breakfast have betterconcentration, memory, and problem-solvingskills throughout the morning.3. It makes you feel less tired and cranky.Breakfast gives you a much-needed energy boostafter a night of sleeping – and fasting.4. It makes you more able to participate inphysical activities. When your body is properlyfueled and your metabolism is revved up, yourbody uses energy more efficiently. That means abetter workout for you!5. Studies have shown that people whoeat breakfast tend to eat less caloriesthroughout the day.6. Studies have shown that people who eatbreakfast tend to have a healthier dietoverall.Breakfast should always include:• Whole grains, like whole wheat bread, wholegrain cereal, or oatmeal.• Fruit or vegetables like banana, berries, bakedbeans, or tomato.• A bit of protein or fat, for example eggs,cottage cheese, nuts, or nut butter.For youth, it’s also a good idea to include asource of calcium at breakfast, for example milk,cheese, yogurt, or fortified soy milk.Try these simple, delicious, and nutritious breakfastideas:Oatmeal with fruit and nutsPeanut butter andbanana sandwichApple with almond butterScrambled eggs with vegetables andcheeseWhole grain French toast topped with fruitYogurt with berries and low-fat granolaWhole grain English muffin with cottagecheese and tomatoSmoothie made with fruit, yogurt, and soymilkWhole grain cereal with milk and berriesWhole grain tortilla with scrambled eggs,vegetables, and beansSource: Beck, L. Healthy Eating for Preteens and Teens2

• Drink skim, 1%, or 2% milk (or calcium-fortified soy milk)• Choose meat alternatives like beans, lentils, and soy products often• Eat at least two servings of fish per week• Select lean meat, and prepare with little or no added fat and salt• Children and youth should participate in moderate to vigorous physical activity for at least 60 minutesper dayCanada’s Food Guide also provides guidelines on how many calories you should eat per day. Maintaining ahealthy body weight comes down to balancing the calories you take in through food with the calories youburn through physical activity, so it’s important to know what is healthy for your age and activity level.To order or print a copy of Canada’s Food Guide, go to http://www.hc-sc.gc.ca/fn-an/food-guidealiment/index-eng.php.The guide is available in ten languages: English, French, Arabic, Chinese(simplified), Farsi, Korean, Punjabi, Russian, Spanish, Tagalog, Tamil, and UrduSource: hc-sc.gc.ca4

D ietTo maintain a healthy body weight it’s important to eat properportions of nutritious food... and exercise every day.Nowadays there are all kinds of fad diets. Some tellyou not to eat any carbohydrates or fat. Others tellyou to eat huge amounts of protein or to limit yourintake of starchy foods. Some even proscribe herbalsupplements and other “magic” pills to allegedly curbyour appetite and speed up your metabolism. Thetruth is, however, that many of these restrictive dietsare imbalanced and unhealthy, especially for childrenand youth.Food gives you all sorts of nutrients, the three mostimportant being carbohydrates, protein, and fat.These “macronutrients” are necessary for growth,metabolism, and other important functions of thebody, and so diets that completely restrict onewhole class of macronutrient simply don’t makesense. Diets that severely restrict calories are alsocounterproductive for young people, as they maydeprive youth of energy and nutrients needed to stayactive and healthy, slow down metabolism, and leadto bouts of binge eating.Going on a diet is not necessarily a bad thing. Infact, when 1/3 of Canadian kids aged 9 – 13 areoverweight and 10% are obese, it’s often necessary.But the diet you go on has to be safe, smart, andhealthy. Weight management is about long-termsuccess and lifestyle, not counting grams of fat orfeeling guilty for eating a piece of bread. You needto make permanent changes to your eating andfitness regimens, including eating a balanced dietthat follows the guidelines set out by Canada’s FoodGuide.Nutritionist Leslie Beck sets out a simple and healthyweight management plan in her book Healthy Eatingfor Preteens and Teens. She advises young peoplewho want to lose and/or maintain weight to:• Reduce saturated and trans fats• Get more fibre• Eat 4 – 5 times a day, starting withbreakfast• Eat meals prepared at home• Cut out sugary drinks• Eat smaller portions• Plan a weekly treat• Pay attention to hunger and satietylevels, and use them to guide whenand how much you eat• Recognize what triggers overeating• ExerciseSource: Beck, L. Healthy Eating for Preteens and Teens6

Eating OutTwo simple lifestyle changes you can make towards a healthierdiet is to cook at home as much as possible and make smartchoices about the food you eat when you go out.Strategy #1: Cook at home as much aspossible.This includes packing lunches and healthy snacksfor the day. Yes, this strategy takes some time andenergy, but it’s worth it. And with a little bit ofplanning, it can be easier and cheaper than you think.cheese strings, pretzels, dried fruit, nuts, andbottled water. See the “Healthy Snacks” sectionon page 11 for more ideas.• Buy pre-washed greens for quick salads.• Have your family members take turns cooking.• Make a weekly meal plan that factors inbreakfasts, lunches, dinners, and snacks.• Set aside time for grocery shopping every week.See the “Grocery Shopping” section on page 10for tips on how to make this as easy and painlessas possible.• Prep the foods you’ll need for the next coupleof days in advance. This might include cuttingup vegetables, marinating meats, or shreddingcheese.• Keep your freezer and pantry stocked with basicsthat are easy to throw together, for examplechicken breasts, frozen and canned vegetables,rice, pasta, and sweet potatoes.• Make planned leftovers that can be packed forlunch the next day.• Pre-make lunches the night before so they’reready to grab-and-go in the morning.• Do a meal exchange. Get together with a groupof friends and have everyone prepare one mealsplit into as many portions as there are people.Swap so everyone gets a single-serving, ready toeat portion of everyone else’s dish.• Have healthy, “grab-able” foods ready to go, forexample fruit, pre-cut veggies, trail mix, yogurt,low fat granola bars, whole wheat crackers,Strategy #2: Make smart choices whenyou eat out. You can find some healthierfare on most menus if you know what tolook for and what to avoid.• Look for foods that indicate low-fat cookingtechniques: baked, broiled, grilled, steamed,poached, roasted, lightly sautéed, stir-fried.• Avoid fried foods.• Order dishes that come with vegetables, or askto substitute vegetables for fries.• Choose whole-grains whenever possible, forexample whole wheat bread, brown rice, wholewheat pasta, or whole grain pizza crust.• Stay away from “creamy” dishes.• Get dressings, toppings, and sauces on the side.• Choose water instead of a sweetened beverage.• Order smaller sizes of drinks, and avoid the freerefills.• Share a dish with someone.• Takeaway leftovers for later.• Don’t be afraid to make special requests If youwant something prepared a certain way, or tomake a healthy substitution, just ask. Mostestablishments will be happy to help if they can.Nutrition A-Z: A Guide to healthy Eating 7

F ibreA healthy diet needs fibre.Fibre is an important nutrient found in many fruits,vegetables, legumes, and carbohydrates. Eating highfibre foods has been shown to lower cholesterol,and it helps move food through your digestive trackfaster, preventing constipation. High fibre foods mayalso help if you’re trying to lose weight, because theytend to have less calories.Your daily recommended intake of fibre depends onyour age and gender:For boys aged 9 – 13: 31 gramsFor boys aged 14 – 19: 38 gramsFor girls aged 9 – 13: 26 gramsFor girls aged 14 – 19: 26 grams• Legumes: baked beans, black beans, chickpeas,kidney beans, lentils• Vegetables (leave the skin on for extra fibre):Acorn squash, artichokes, broccoli, brusselssprouts, carrots, chickpeas, corn, green beans,green cabbage, lima beans, onions, peas,potatoes, pumpkin (canned), spinach, sweetpotatoes• Nuts and seedsSource: Beck, L. Healthy Eating for Preteens and TeensTo up your fibre intake, eat these foods on a regularbasis:• Breads and Whole Grains: whole wheat bread,flaxseed, pita bread, brown rice, whole wheatpasta, wheat bran, oats, barley• Cereals: All Bran, Grape Nuts, Corn BranSquares, Shreddies, oat bran, oatmeal,• Fruits (leave the skin on for extra fibre): apples,Asian pears, bananas, blackberries, blueberries,boysenberries, dates, figs, kiwifruit, oranges,pears, persimmons, raspberries8

G ardeningGetting young people involved in growing their own nutritiousfood is a wonderful way to promote whole-body health.Starting a garden has three positive effects on health:1. It produces nutritious food to eat2. It develops a sense of connection tofood3. It provides exerciseGardening is an effective, holistic approach toteaching people about nutrition and health. A lot ofthe nutrition education provided in school, at home,or by after school programs tries to convince kidsthey should eat healthy food and exercise so theywon’t get fat or sick. And while these are definitelyimportant considerations, it’s also important to viewhealth, nutrition, and exercise from a more positiveand proactive perspective. Gardening does the trick,getting kids out in the sunlight and dirt – where mostof them want to be anyway – as they interact withfresh, healthy food from seed to table.When youth grow and care for a fruit or vegetable,they are much more likely to try it. In fact, studieshave shown that hands-on gardening experiencesimprove the dietary habits of children. Forexample, a recent study of adolescents at threedifferent elementary schools found that those whoparticipated in gardening along with being taughtabout nutrition increased their intake of vitamin A,vitamin C, and fiber. Taking part in the process ofcultivating, harvesting, and cooking food also makespeople more physically and emotionally connectedto the food going in their bodies, which in today’sworld of industrial food production and fast food isincreasingly rare.It’s clear that gardening benefits the mind, body,and soul. As Michael Pollan writes in Food Rules: AnEater’s Manual:To take part in the intricate and endlesslyinteresting process of providing for yoursustenance is the surest way to escape theculture of fast food and the values implicit in it:that food should be fast, cheap, and easy; thatfood is a product of industry, not nature; thatfood is fuel rather than a form of communionwith other people, and also with other species –with nature. On a more practical level, you willeat what your garden yields, which will be thefreshest, most nutritious produce obtainable;you will get exercise growing it (and getoutdoors and away from screens); you will savemoney (according to the National GardeningAssociation, a seventy-dollar investment in avegetable garden will yield six hundred dollars’worth of food), and you will be more likely tocook. (pg. 135)Starting a garden definitely requires a bit of time,effort, and money, but it can be easier than youthink. Gardens come in all shapes and sizes – fromcommunity gardens to patches of backyard to simpleplanters on balconies. Do what you can, start small,and work your way up to bigger gardening projectsas you become more comfortable and able.For directions and tips on how to start a variety ofgardening projects, check out: gardenguides.comSources: Morris J, Koumjian K, Briggs M, Zidenberg-Cherr S. “Nutrition to Grow On: A Garden-EnhancedNutrition Education Curriculum for Upper-ElementarySchoolchildren.”McAleese J, Rankin L, “Garden-Based Nutrition AffectsFruit and Vegetable Consumption in Sixth-GradeAdolescents”Pollan, M. Food Rules.Nutrition A-Z: A Guide to healthy Eating 9

G rocery ShoppingTo make grocery shopping as easy, healthy, and budgetconsciousas possible, use these tips:1. Make a menu plan for the week, including allbreakfasts, lunches, dinners, and snacks. Thismay seem like a big task to start, but it willactually make your life a lot easier. And don’tforget to follow Canada’s Food Guide as you plan!2. Write a grocery list of all the things you’ll needto make everything on your weekly meal plan,and bring a pen or pencil to tick off items as yougo.3. Bring a calculator. As you shop, add up whatyou’re spending to help you stay on budget.4. Stick to the outside of the store: that’s whereall the whole, healthy food is.Frozen Fruits& VegetablesDairy/EggsFresh BreadsMeat/Poultry/SeafoodCentre AislesShop here for things such as highfiber cereal, natural peanut butter,nuts, dried fruit and canned beans.Avoid this area most of the time.Cash Registers(mass.gov)5. Use coupons wisely. Coupons only save youmoney if you will actually eat or use the food.And don’t buy something unhealthy just becauseit’s on sale!DeliFresh Fruits& Vegetables6. Don’t shop while you’re hungry. When youshop on an empty stomach, everything suddenlylooks delicious, and you may be more tempted tobuy unhealthy choices and foods you don’t need.7. Buy in-season fruits and vegetables wheneverpossible, as that’s when they’re at their freshest,tastiest, and cheapest. If you’re not sure what’sin season, ask a grocery store staff memberor find an availability guide online. One greatexample is the guide by Foodland Ontario(foodland.gov.on.ca).8. Buy frozen or canned fruits and vegetableswhen fresh produce is out of season or tooexpensive; they are just as nutritious. If usingcanned vegetables, rinse them under cold waterfirst to wash away some of the sodium.9. Buy from the bulk bins for ingredients suchas nuts, dried herbs, spices, rice, pasta, flourand different whole grains. When you buy onlywhat you need, you save money and preservefreshness. Be aware, however, that bulk bins arenot always allergy-safe.10.Cut back on meat. Canada’s Food Guiderecommends that you choose meat alternativeslike beans, lentils, and soy products often, so planon at least a few meatless meals each week tosave money and add variety.10

Healthy EatingGive new meaning to “fast foods.” Plan to have fresh andhealthy snacks within easy reach, so that when kids are hungryand looking for something to eat, it’s easy for them to helpthemselves to something nutritious.The best snacks contain carbohydrates forenergy, protein and a little fat for staying power,and 150 – 200 calories. Figure out what this mightlook like for you, and have these kinds of healthysnacks ready to grab and go! That means makingthem available at home and packing them in yourchild’s (and your own) bag for the day.Some healthy snack ideas include:• Plain or chocolate milk with a banana.• Raw vegetables with hummus.• English muffin topped with melted low fatcheese and apple slices. Low fat yogurt sprinkledwith chopped nuts and fruit• A bag of homemade trail mix made with drycereal, dried fruit, nuts and seeds.• Stalk of celery filled with low fat cottage cheese• Small homemade bran muffin.• Slice of whole grain bread with peanut butter• Whole grain cereal with milk• Whole grain crackers with salsa• Melba toast with tuna.• Unsweetened applesauce topped with slicedalmonds• Hardboiled egg with a handful of grapes• Low-fat granola bar and a piece of fruit• A cup of bean soup• Vegetable juice with a handful of nutsRemember that healthy eating all comes down toincreasing your and your child’s access to natural,whole foods. Try these tips:• Use Ziploc bags to pre-package healthy treats inappropriate serving sizes• Pre-cut fruits and vegetables and keep them inthe refrigerator at children’s eye level• Keep a bowl of colourful, pre-washed fruit on thekitchen counter• Work with kids to pre-make a big batch of trailmix that includes nuts, dried fruit, pretzels, andwhole grain cereal, and use Ziploc bags to createindividual portions• On the weekends, bake healthy muffins andsnack bars with your kids – these make greathealthy snacks during the week• Don’t keep junk food in the houseNutrition A-Z: A Guide to healthy Eating 11

H igh-Fructose Corn SyrupIn North America, processed foods and beveragestypically use cheap and unhealthy high-fructosecorn syrup as a sweetener, even in foods that don’tnecessarily taste sweet. Some examples of foodsthat commonly contain high-fructose corn syrup arebread, cereal, breakfast bars, baby food, lunch meat,yogurt, soup, juice, soft drinks, and condiments.If you see these words on an ingredient list, it meansthat the product contains high-fructose corn syrup:Corn syrupHFCSGlucose/FructoseGlucose-Fructose SyrupIsoglucoseMaize SyrupIf one of these is listed as one of the first fouringredients, it probably contains a lot of highfructosecorn syrup. You may want to chooseanother product.High-fructose corn syrup is commonly found in thesefoods, so make sure to check the ingredient list:• Bread• Yogurt• Cereal and cereal bars• Frozen pizza• Boxed macaroni and cheese• Honey roasted nuts• Salad dressing• Ketchup• Canned fruits• Apple sauce• Ketchup• Jam• Commercially baked muffins, pastries, cookies,and cakesSource: Parker, H. “A sweet problem: Princeton researchersfind that high-fructose corn syrup prompts considerablymore weight gain.”12

I ngredient ListsKnowing how to decipher a food’s ingredient list will help youmake healthy choices at the grocery store.When it comes to figuring out whether a foodproduct is healthy or not, we can tend to be obsessedby numbers: of calories, fat grams, or percentages ofdaily values. But what’s even more important thannumerical nutritional information is what a productis made of. That’s why reading the ingredient list isso important.There are three main things to look for when youread an ingredient list:1. The number of ingredientsSimple rule of thumb? The fewer ingredients, themore whole the food. Of course this doesn’t meanthat a product whose ingredient list reads only“water and sugar” is a healthy choice, but in general,the longer and more complicated the ingredient list,the more processing and refining the food has gonethrough.The healthiest foods don’t have an ingredient list.That’s because nutritious, whole foods that comefrom nature don’t need one. They simply are whatthey are – nothing added, nothing removed. Soit follows that the more additives, changes, andprocesses a food goes through, the less nutritiousit will be – even if the package claims that it’s “allnatural” or “a great source of vitamins and minerals.”2. How many of the ingredients areprocessed and/or artificialThe simplest way to stay healthy is by sticking towhole, natural foods. But this can be extremelydifficult nowadays. For example, a yogurt billed as“100% Natural” may contain high fructose cornsyrup, which does not technically exist in nature,but counts as a “natural” ingredient because itstarted from corn. It may also contain “modifiedcorn starch,” which is starch that has been modifiedchemically to stabilize its gelling characteristics.Again – not actually found in nature, but counts as“natural.”As you read the ingredient lists for different foodsand beverages, look out for these terms:• “Hydrogenated oil”• “Partially hydrogenated oil”• “Monosodium Glutamate” or “MSG”• “High fructose corn syrup,” also called “cornsyrup” or “maize syrup”• “Enriched flour, “wheat flour,” or “unbleachedwheat flour” (Note: some healthy foods mightcontain these ingredients, but they are NOT asource of whole grains)• words that end with “-ose,” i.e. “glucose,”“sucrose,” or “fructose”• artificial food colourings, usually denoted by acolour and a number, i.e. “Red 4”And as a general rule of thumb: if the name of aningredient is long and hard to pronounce, chancesare it doesn’t occur in nature. Keep in mind that notall of these ingredients are necessarily “bad” for you,but they’re probably also not doing you much good.And when there are more than one or two of them,it’s a definite red flag.Nutrition A-Z: A Guide to healthy Eating 13

3. The order of ingredientsBy law, ingredient lists must list the ingredients ofa food in descending order of predominance. Theingredient that makes up the most of the product (byweight) is listed first, and the ingredient that makesup the smallest amount of the product is listed last.The first two or three ingredients are the ones thatmatter most, so if you see an unhealthy ingredientfirst, second, or third on a food’s ingredient list, skipit. A cereal, for example, might claim to be madeof whole grains, but the first ingredient listed isbleached enriched whole wheat flour (not a wholegrain) and the first whole grain is halfway downthe list! Clearly this product would not actually bea good source of whole grains. If a food has someform of sugar or sweetener listed among its firstthree ingredients, stay away! Exceptions should bemade for special occasions, but as an everyday food,products made with large amounts of sugar shouldbe avoided.Apps that help you while you shopStill confused? Try the Fooducate app for iPhoneand Android. When you scan the barcode of agrocery store product, Fooducate grades yourgroceries, explains what’s really inside each product,and offers healthier alternatives. Best of all, it’sabsolutely free! Fooducate’s grading system givesthe highest grades to minimally processed, nutrientdense foods, so real foods with intrinsic nutrientswill score better than processed foods that are poorin built-in nutrients and use fortification as a meansto appear healthy. Thus it’s a great resource whenit comes to figuring out which packaged foods areactually good for you.Their website provides the same information, minusthe barcode scan feature. Use it to look up the foodand brands you habitually eat, and find healthieralternatives if possible. Go to fooducate.com todownload the app, see how over 200,000 popularproducts rate in terms of nutrition, and get moreinformation on how the grading system works.Welcome to FooducateSearch for product or barcodeBackPost Selects Cranvberry Almond CrunchScanGrade200CaloriesPer Serving41%don’t likeTHINGS TO KNOW (see all 10):Look out! Not 100% whole grain3.5 tsp of sugars per servingFor dieters: Foodpoints value is 5Controversial additives BHT presentBrowseFoodHighly Processed!4 User comments Tap to add yourslike! don’t like add to list alternativesfeedback please14

JuicingJuicing is a great way to increase your daily servings of fruits andvegetables.One great way to sample a wider variety of rawfruits and vegetables is by making fresh juices,smoothies, and popsicles with a juicer or blender.Store-bought juices often contain very little realjuice, with many being little more than sugar andwater. Making your own juices, on the other hand,ensures you actually get the nutritional benefits ofthe fruits and vegetables you put in.Traditional juicing requires a special machine calleda juicer to squeeze the most nutrient-rich liquid outof fruits and vegetables. When you use a juicer, theresulting liquid contains no solids whatsoever. Thisis the purest and most nutritious form of juice. Thedownside is that juicers can be expensive and hard toclean, but if you are serious about juicing – and rawfood in general – investing in one is probably worthit.Using a blender or food processor to make juices andsmoothies is an easier and more economical option.And for the amount of nutrition you’ll get out of it,investing in one of these appliances makes a lot ofsense. Throwing together a smoothie that containsseveral kinds of fruit and vegetables is simple, andwhen you add other healthy products – for exampleyogurt, soy milk, or flax seed oil – it becomes anincredibly nutritious snack or breakfast option.With the right recipes, you can create delicious juicesand smoothies containing ingredients you mightnever think of drinking: spinach, beets, kale, andparsley being just a few examples. When blendedwith the right fruits and other ingredients, thesehealthy juices and smoothies are surprisingly tasty.Another kid-friendly bonus? The colours you cancreate are incredible!For some easy and deliciousjuice and smoothie recipes,most of which can be madein a simple blender, go toincrediblesmoothies.comSome benefits of juicing include:• Easy assimilation of nutrients: some vitaminsand nutrients are “trapped” in the indigestiblefibre of fruits and vegetables, and thus cannotbe assimilated by the body. But once liberatedfrom the cellulose in the pulp, those nutrientscan be taken into the body in 15 minutes.• Water supply: juicing is a great way to get yourrecommended 8 – 10 cups of water a day!• Cleansing action: Raw juice has laxative power,helping rid the body of toxins. It helps detoxifythe system and cleanse the digestive tract andcolon.• “The spark of life:” when you drink raw freshjuice, the living “greenpower” that is present inall living plants goes straight into your body.• Antioxidants: consuming a variety of fruits andvegetables counteracts free radicals that cancause cellular damage and disease• Natural sugars: fruit juices contain the sameenergy as pastries, candy, and soft drinks, butwithout all the chemicals, fat, and processing.So it’s a better, cleaner source of energy.• Clear skin: the vitamins and nutrients in rawjuice help keep your skin vibrant and healthy.Source: Crocker, P. and Eagles, S. The Juicing Bible.Nutrition A-Z: A Guide to healthy Eating 15

(Use Your)KitchenOne of the best things you can do for your overall health andquality of life is to cook at home as much as possible.And one of the best things you can do for the youngpeople in your life is to get them in the kitchenwith you! Cooking is an extremely important lifeskill, and teaching youth how to plan and preparehealthy food provides countless benefits and learningopportunities.Helping children learn how to buy, prepare, andcook food at an early age is one of the best thingsyou can do to promote a healthy lifestyle. There arecertainly many practical considerations involved – i.e.budgetary limitations, or figuring out how to teachknife skills in a safe way – but it is well worth rising tothe challenge. When people come together to createand enjoy wholesome home-cooked food, goodthings happen. They eat a wider variety of foods, takein fewer chemicals and additives, save money, and –most importantly – develop a sense of connection tothe food going into their bodies.Try these tips to make home cooking moreconvenient and time-efficient:1. Make a weekly meal planThis may seem like a big task, but planning aheadfor what you’re going to eat will actually make yourlife much easier on a day-to-day basis. Use Canada’sFood Guide to plan for what you’ll eat for breakfast,lunch, dinner, and snacks every day, and grocery shopaccordingly. When you have everything you need tomake healthy meals at home, you won’t have to relyon take-out or fast food, which is usually unhealthyand expensive.2. Prepare food ahead of timeChoose one night of the week to prepare everythingyou’ll need for your weekly meal plan, as this willmake it easier to throw meals together on a dailybasis. This might include chopping vegetables,marinating meats, cooking rice or pasta, puttingtogether a trail mix, or baking. And don’t forget toget your kids involved!3. Make big batches so you alwayshave leftoversWeekends can be a great time to prepare big batchesof food that can be refrigerated for use later in theweek or packed as lunches. Foods such as soups,stews, chili, pasta, casseroles, bean salads, dips,muffins, loaves, breakfast bars, and trail mix areperfect foods to ‘big-batch.’Get your family, friends and neighbours together andshare the work – cooking is a wonderful communalactivity, and the more people involved, the less workfor everyone!4. Make “planned extras”Get the most out of your time by cooking more foodthan you need, and use the extras for another mealwithin the next couple of days. For example: cookan extra chicken breast, pork tenderloin or steak andthen add it to pasta with veggies or use as a pizzatopping! Find more ideas at www.dieticians.ca16

5. Use a slow cooker or a pressurecookerThese appliances allow you to make dishes likestocks, soups, stews and bean dishes with very littlework. With a slow cooker, you simply put everythingin the pot at the start of the day, and by the timeyou get home you have a delicious, perfectly cookedmeal. A pressure cooker does the same thing, but ina fraction of the time. Added bonus? Only one potto clean!6. Use convenience foods to youradvantageThis includes washed and ready-to-eat produce itemslike salad greens or pre-cut vegetables, pre-shreddedcheese, canned or frozen fruit and vegetables, androtisserie chickens. These are whole and healthyfoods, but require less work to prepare.7. Share the workCook as a family, and if your kids are old enough,make them responsible for at least a couple of mealsper week. This is the best way for young people tolearn how to cook, gain a connection to the foodthey eat, and adopt healthy habits for life.Nutrition A-Z: A Guide to healthy Eating 17

LabelsWhen you know how to read nutrition labels, you can makesmart food choices quickly.In Canada, all packaged foods are required to displaynutritional information in the form of a NutritionFacts label, and learning how to read these labels isan important skill that will help you make healthyfood choices as you plan meals and grocery shop.It’s important to remember that many of the mosthealthy, whole foods are unpackaged, which meansthey don’t usually come with Nutrition Facts labels.To find nutritional information for unlabeled foods,use the website caloriecount.about.com. This sitelists nutritional information for thousands of foodsusing the Nutrition Facts label template, making thedata easy to understand and compare.Here’s how to decode a NutritionFacts label:What it all means:Serving Size: the amount of a particular food thata person should eat at one meal or snack. Thenutrients listed on food labels are for one servingonly, so it is extremely important to be aware of theserving size. A lot of food companies will make theirfood servings small, and then put two or three ofthese single servings in a package. So at quick glance,it looks like the food is healthier than it really is.Servings Per Container: the number of individualservings in the total package. Careful! Packagedfoods usually contain more than one serving, and soit’s easy to overeat without realizing it. Rememberthat if you eat more than one serving, you are gettingmore than what is listed on the Nutrition Facts label.Start hereCheck thetotal caloriesper servingLimit thesenutrientsGet enough ofthese nutrientsQuick Guide to% Daily Value:5% or lessis low20% or moreis highNutrition FactsServing Size 1 slice (47g)Servings Per Container 6Amount per ServingCalories 100 Calories from Fat 90% Daily Value*Total Fat 10 g 15%Saturated Fat 2.5 g 11%Trans Fat 2gCholesterol 0mg 0%Sodium 300mg 12%Total Carb 15g 5%Dietary Fiber less than 1g 3%Sugars 1gProtien 3gVitamin A 0% Vitamin C 4%Calcium 45% Iron 6%Thiamin 8% Riboflavin 6%Niacin 6%*Percent Daily values are based ona 2,000 calories diet. Your daily valuesmay be higher or lower depending onyour calore needs.(heart.org)Calories: the amount of energyNutritiona food contains. InNutrition Factsorder Serving to Size stay 1 slice(47g) healthy, you must balance the energyServings Per Container 6goingAmountintoper servingyour body (via food) with the energy goingout (via physical activity).Total Fat: one of the three macronutrients, fat is apower-packed, concentrated source of energy. Fatalso makes it possible for all of the other nutrients todo their jobs properly.Saturated Fat: these kinds of fats, which are solidat room temperature, should be eaten in limitedamounts. They are considered “bad fats” becausethey can lead to health problems like heart diseaseand cancer.18

Trans Fat: another kind of “bad fat” found in food,especially foods that are deep-fried or heavilyprocessed. Trans fat is often added to processedfoods because it can improve taste and texture,and helps the food stay fresh longer. Trans fatsare completely unnecessary for a healthy diet, andshould be avoided as much as possible.Cholesterol: a type of fat found in your blood. Youneed some cholesterol to help keep your brain, skin,and other organs healthy, but eating too much of itcan be detrimental to your health. Excess cholesterolclogs up blood vessels and arteries, keeping yourblood from flowing as it’s supposed to. If theclogging gets worse over the years, it can lead tostrokes and heart attacks.Sodium: a mineral that helps to regulate fluids andblood pressure, and keep muscles and nerves runningsmoothly. The most common source of sodium inour diet is salt. While a small amount of salt is agood source of sodium, eating too much can haveextremely negative effects on the body. A diet highin sodium is associated with an increased risk of highblood pressure, which is a major risk factor for stroke,heart disease and kidney disease. Choose foodswhose labels show a low percentage (5% or less) ofthe daily recommended value for sodium.Protein: one of the three macronutrients, used bythe body to build and repair cells. Protein is a majorcomponent of all muscles, tissues and organs, and isvital for practically every process that occurs withinthe body.% Daily Value: the percentage of the recommendeddaily intake of a particular nutrient you will get froma serving of food. Percentages are usually based ona 2,000 calorie-per-day diet, even though you mayrequire more or less calories per day. So althoughthe percentages written on labels won’t work foreveryone, they can help give you a quick idea of hownutritious a food is. In general, a food that contains5% or less of the daily value of a nutrient is a poorsource, 10 – 20% of the daily value is a good source,and 20% or more is a high source.Vitamins and minerals: these are all differentmicronutrients that keep your body functioningproperly. See the “Vitamins” section on page 34for specific information on the health benefits ofdifferent vitamins and minerals.Total Carbohydrates: one of the three “big”nutrients (macronutrients) the human body needsto function properly. Carbohydrates are the body’smain source of energy.Dietary Fibre: a nutrient whose main function is tokeep the digestive system functioning properly.Sugars: foods high in added sugars contain caloriesbut often fewer other nutrients like vitamins orminerals, so they should be eaten in moderation.Nutrition A-Z: A Guide to healthy Eating 19

M ental HealthWhen you eat better and exercise, you feel better in mind, body,and soul.Mental health, also called emotional health orwellbeing, is the way you think, feel and deal with theups and downs of life. Mental health and physicalhealth are closely tied, and when one suffers, theother is affected.Simply put, healthy food and exercise make you feelgood. When you are fueled by nutritious food thatgives you all the vitamins, minerals, and nutrientsyour body needs, your brain and body functionat their best. And exercise leads to the release ofendorphins, feel-good chemicals in the brain thathelp us to relax and to feel happy.While there is no magic food or exercise guaranteedto make you happy, following Canada’s Food Guideand Physical Activity Guidelines will definitely help.For more information, see the “Canada’s Food Guide”section on page 3, and the “Physical Activity” sectionon page 23.Source: Moeller Gorman, R. “New Science Links Food andHappiness.”Recent evidence suggests that good nutrition isessential for our mental health, and that a numberof mental health conditions may be influencedby dietary factors. The evidence indicates thatfood plays an important contributing role in thedevelopment, management and prevention ofspecific mental health problems such as depression,schizophrenia, attention deficit hyperactivitydisorder, and Alzheimer’s disease.20

N itratesA lot of processed foods contain a chemical compound calledsodium nitrate. There has been some confusion over the yearsabout whether or not sodium nitrate is bad for you, with somepeople claiming that it can cause cancer. The truth is that nitrateis not dangerous in small amounts, however you should still try tolimit your intake of foods containing it.Sodium nitrate is a chemical compound commonlyused in making cured meat products like bacon, hotdogs, ham, corned beef, salami, bologna, pastrami,sausages, and bratwurst. Nitrate improves the pinkcolour of meat and prevents the growth of bacteria,helping food last longer and stopping the spread ofdeadly bacteria like Clostridium botulinum. Whenpeople ingest this bacteria it can cause botulism, aparalytic illness that can lead to respiratory failure.Sodium nitrate is actually a naturally occurringmineral, and anything that grows from the groundwill draw a bit of nitrate out of the soil. Thus it is alsopresent in many vegetables fruits, and grains.In the 1970s, some studies showed that eatingprocessed meats led to cancer, and they believed theculprit was sodium nitrate. This is because nitratesreact with stomach acid and other chemicals in thestomach to produce nitrosamines, which have beenshown to cause cancer in animals when consumed inlarge quantities. However, since there is only a smallamount of nitrate in processed meats, and sincesodium nitrate is also found in many other foodsthat haven’t been linked to cancer, it is not clear thatsodium nitrate is harmful in the quantities humanseat.To be safe, you should limit your intake of processedmeats. Aside from the nitrate debate, these foodsare usually high in saturated fat, cholesterol, calories,and chemicals, which means they are not veryhealthy.Source: hc-sc.gc.caNutrition A-Z: A Guide to healthy Eating 21

O rganicsWhat does “organic” mean? This checklist from the CanadaOrganic Trade Association explains how organic foods are grownand produced:Organic foods are grown or produced without theuse of synthetic fertilizers, pesticides, antibioticsand growth hormones. Because of this, organic foodproduction is more environmentally friendly andsustainable than non-organic.Some people claim that organic food is healthierthan conventional, non-organic food, but this alldepends on how you define “healthy.” Nutritionwise,organic foods have the same vitamins,minerals, antioxidants, proteins, and other nutrientsas conventional foods. But they also have lowerpesticide levels, and organically raised animals areless likely to be contaminated with drug-resistantORGANIC No question about itOrganic claims are the only ones regulated by the Canadian government to meet the requirements belowGrown without toxic and persistent syntheticpesticides, herbicides, fungicides or fertilizersGrown without synthetic growthhormones or antibiotics 1Grown under humane animalstandards, including outdoor accessGrown without fossil fuel fertilizers(nitrogen) or sewage sludgeGrown without GMOs (genetically modifiedorganisms) or nantechnologyHow is your food grown?OrganicProducts “Natural” Local✔ ✘ ✘✔ ✘ ✘✔ ✘ ✘✔ ✘ ✘✔ ✘ ✘1 - Antibiotics are only allowed as a last resort when an animal’s life is in danger: milk is discarded for a minimum of 30 days; meant can never be sold as organicbacteria since organic farming has rules around theuse of antibiotics.In the long term, there is currently no directevidence that consuming an organic diet leads toimproved health or lower risk of disease. As Dr. JanetSilverstein, one of the authors of a recent AmericanAcademy of Pediatrics report on organic vs. nonorganicfoods, says: “What’s most important is thatchildren eat a healthy diet rich in fruits, vegetables,whole grains, and low-fat or fat-free dairy products,whether those are conventional or organic foods.This type of diet has proven health benefits. Manyfamilies have a limited food budget, and we do notwant families to choose to consume smaller amountsof more expensive organic foods and thus reducetheir overall intake of healthy foods like produce.”Choose organic foods if you prefer the way they aregrown and produced, and are willing to pay more forthem. Do not choose organic foods just because youthink they are more nutritious, as this has not beenproven.Source: Forman, J. and Silverstein, J. “OrganicFoods: Health and Environmental Advantages andDisadvantages.”Made without irradiated products oringredientsMade without artificial perservatives, colours,flavours or chemical additivesMade without monosodium glutamate (MSG),aspartame, sodium nitrates, etc.Made without geneticallymodified organismsHow is your food prepared?OrganicProducts “Natural” Local✔ ? ✘✔ ? ✘✔ ? ✘✔ ? ✘Brought to you by the Canada Organic Trade Association www.OrganicBiologique.ca22

P hysical ActivityBeing healthy comes down to eating nutritious food AND gettingenough physical activityDaily life in many parts of North America requiresus to move our bodies very little. People drive ortake the bus to school or work, sit at a desk all day,and often sit in front of a television or computerscreen all evening. This sedentary lifestyle is a majorcontributing factor to many of today’s most pressingphysical and mental health problems, obesity beingthe most significant.Children and youth now spend about 62% of theirwaking hours (6 – 8 hours) engaging in sedentarybehaviours, and only 2 minutes engaging in vigorousactivities. Light intensity activities account for abouta third of waking hours, but it’s not enough. Thehuman body was designed to move – a lot – and sowe need to engage in daily physical activity to keep ithappy and healthy.Getting enough physical activity hasmany benefits:• Stress relief (because when we exercise, our bodyreleases chemicals called endorphins, and theseendorphins make us feel good)• Improved self-esteemCanadian Physical Activity Guidelines to help usunderstand how much and what kinds of exercise weneed.For youth aged 5 – 17, the guidelinesare as follows:• 60 minutes of moderate to vigorousactivity every dayAs a rule of thumb, if you’re doing moderateintensityactivity you can talk but not sing yourfavourite song, during the activity.For example: bike riding, playground activities,walking, shooting hoops or raking leaves.• Vigorous intensity activities at least 3days a weekAs a rule of thumb, If you’re doing vigorous-intensityactivity, you will not be able to say more than a fewwords without pausing for a breath.For example: hiking, jumping rope, skateboarding,soccer.• Better concentration• More sound sleep• Heart health• Weight control• Increased energyJust like Canada’s Food Guide outlines how muchand what kinds of food we should eat, the CanadianSociety for Exercise Physiology (CSEP) has createdNutrition A-Z: A Guide to healthy Eating 23

• Activities that strengthen muscle andbone at least 3 days per weekFor example: yoga, tree climbing, gymnastics andmost other activities that get you moving!It’s very important to help youth understand thatexercise doesn’t just mean running, sports, oraerobics. Being physically active should not beseen as a chore, and youth should never see it assomething they’re either “good” or “bad” at. As longas their body is moving and their heart is pumpingfaster than normal, it counts!Along with encouraging youth to engage in morephysical activities, you should also limit the amountof time youth spend in sedentary activities. Asedentary activity is characterized by little physicalmovement and low energy expenditure, for examplesitting in school, watching television, or playing videogames. Towards this end, CSEP has also createdCanadian Sedentary Behaviour Guidelines. For youthaged 5 – 17, the guidelines are as follows:• Limit recreational screen time(television, video games, andcomputers) to no more than two hoursper day• Limit motorized transport, extendedsitting time, and time spent indoorsthroughout the day.Source: www.csep.ca24

Q uestions?If you have health- or nutrition-related questions, look to thesefree resources:British Columbia: Through the 8-11 service,registered dietitians are available to answer yourhealthy eating and nutrition questions by phone oremail from 8am to 8pm, Monday to Thursday, and8am to 5pm on Friday. The 8-1-1 service providestranslation services on request in more than 130languages.Call: 811TTY: 711Email: healthlinkbc.ca/healthyeating/emaildietitian.htmlAlberta: Health Link Alberta provides informationon diseases, treatments, and wellness by telephone,and can help you find appropriate health services andinformation. The service operates 24 hours/day.Call: 1-866-408-5465Saskatchewan: HealthLine is a confidential, 24-hour health information and support telephone line,staffed by registered nurses, registered psychiatricnurses and social workers. Services are offeredin English, with translation available in over 100languages. TTY access for the hearing impaired isavailable.Call: 1-877-800-0002TTY: 1-888-425-4444Manitoba: Call Manitoba’s Dial-a-Dietitian hotlineto get answers to your food and nutrition questionsand find out where you can see a registered dietitian.Ontario: Call or email a registered dieticain as partof Eat Right Ontario’s phone and email service.Phone service is available Monday to Friday 9am-5pm ET, with evening hours Tuesday and Thursdayto 9 pm ET. The email and web service is available24 hours a day, seven days a week. The service isavailable in English, French and over 100 otherlanguages. TTY service is available for the hearingimpaired.Call: 1-877-510-510-2Email: www.eatrightontario.caQuebec: 8-1-1 is available 24 hours a day, 7 daysa week, to answer common health questions anddirect users to the right health and social services.Call: 811Newfoundland: HealthLine will connect you withan experienced, registered nurse 24 hours a day, 7days a week, 365 days a year. Available in Frenchand English.Call: 1-888-709-2929TTY: 1-888-709-3555New Brunswick: Tele-Care is a free, confidential,health advice and information line that providesaccess to registered nurses 24 hours a day, sevendays a week. Available in French and English.Call: 811Call: 1-877-830-2892Nutrition A-Z: A Guide to healthy Eating 25

Nova Scotia: Dial 8-1-1 for access to non-emergencyhealth information and services provided byregistered nurses. 811 can provide services in Englishand French, and services in many other languages areoffered through a third party interpretation service.Call: 811TTY: 711Prince Edward Island: PEI does not have a healthhotline, but you can try contacting the PEI HealthyEating Alliance.Call: (902) 620-3881Email: info@healthyeatingpei.caNorthwest Territories: NWT’s health hotline wasshut down in 2012, but you can try contacting theDepartment of Health and Social Service’s HealthPromotion Unit.Call: (867) 873-7046Yukon: There is no hotline number in the YukonTerritories, but you can try contacting theDepartment of Health and Social Service’s HealthPromotion Unit.Call: (867) 667-8391Nunavut: No information available.26

R ewardsAt school, home, and throughout the community,kids are frequently offered food as a reward for goodbehavior. We also use food to help us celebrateevents and important milestones. Consider thenumber of times in a month or year in which a“special treat” is available to our children and youth.Between birthdays, holidays, and other celebrations,it begins to add up!Offering unhealthy food as a reward sends a mixedmessage to children. They hear that they’re supposedto enjoy healthy foods and avoid those with littlenutritional value, yet are encouraged to indulge infoods that are bad for them as a reward for doingsomething good.We all need to be more conscientious about howoften we use sweets to praise, reward, or soothe achild. This practice can have many lasting negativeeffects:• It undermines nutrition education, sending themessage that unhealthy treats are the mostdesirable foods.• It encourages over consumption of foods high inadded sugar and fat.• It can teach kids to eat when they are nothungry.• It can teach kids to associate unhealthy foodswith certain moods and feelings. A child who isgiven candy when he is sad or hurt, for instance,may continue to self-medicate with sweet treatswell into his adulthood. And a child who isgiven a treat when she does something goodmay always reward herself with food.To reward young people for goodbehaviour without using food, trythese techniques:At home:Trip to the library, zoo, or other favorite outingNew art supplies or coloring booksPencils, stickers, bookmarks, etc.Extra reading time before bedPlay date or sleepover with a friendPlaying a favorite game with a parentAt Club:CertificatesField tripMovieExtra art time (or whatever activity the child loves)Choice of musicFree timePlay money to buy items or special privilegesSpecial event (like a dance or healthy dinner party)Gift cardsSource: yalemedicalgroup.orgNutrition A-Z: A Guide to healthy Eating 27

S odium (Salt)Sodium, commonly referred to as salt, is a mineralthat our bodies need to maintain a normal fluidbalance. But eating too much sodium can cause highblood pressure, stroke, and heart and kidney disease.Healthy children only need 1000 to 1500 milligrams(mg) of sodium per day, and healthy adults requireabout 1500 mg. However, most of us eat about3400 mg on a daily basis – more than double theamount of sodium we need!Small amounts of sodium are found naturally infoods like milk, fresh meats, fruits and vegetables.But over 75% of the sodium we eat comes fromprocessed, packaged, and ready-to-eat foods. Someof the most common culprits are:• Canned or packaged items: soups, stocks, cereal,baked beans, vegetables, vegetable juices• Convenience items: seasoned pasta and ricemixes, stews, spaghetti sauce, seasoning mixes,frozen dinners, muffins• Jarred foods preserved in salt: pickles, relishes,olives, sauerkraut• Condiments and sauces: ketchup, mustard, relish,soy sauce, teriyaki sauceTo reduce the amount of sodium inyour diet, limit your intake of thefoods listed above. Also try thesetips:• Buy unsalted and lower sodium foods wheneverpossible. Look for words such as “sodium-free,”“low sodium” or “no added salt” on the package.• Read the Nutrition Facts label. Use the % DailyValue (%DV) to see if the food has a little or a lotof sodium. 5% DV or less is a little, and 15% DVor more is a lot.• Know the hidden ingredients. If any of the wordsbelow are one of the first five ingredients on thelabel, you may want to look for a lower sodiumoption: salt, monosodium glutamate (MSG),brine, baking soda (sodium bicarbonate), bakingpowder, soy sauce• Rinse canned vegetables under water beforeeating them.• Season your food without salt. Instead of usingsalt, flavour foods with herbs and spices.• Processed meats: salt-cured ham, bacon, hotdogs, sausages, cold cuts, smoked meats• Cheese: processed cheese, cheese spreads• Salted snack foods: chips, pretzels, crackers,popcorn, trail mix, nuts• Restaurant and fast foodSources: eatrightontario.cahealthycanadians.gc.ca28

S erving SizeBecause portion sizes have gotten so huge, we often overeatwithout knowing it. Our idea of what constitutes a “normal”serving is often a lot larger than what is listed on a NutritionFacts label, and so it’s important to understand what a properserving actually looks like.THE SECRET TO SERVING SIZE IS IN YOUR HANDThe secret toserving sizeis inyour hand.A thumb = 1 oz. of cheeseConsuming low-fat cheese is agood way to help you meetthe required servings fromthe milk, yogurt andcheese group.1 ½ -2 oz. of low-fat cheesecounts as 1 of the 2-3 dailyrecommended servings.A fist or cupped hand = 1cup1 serving = ½ cup cereal, cooked past or riceor 1 cup of raw, leafy green vegetablesor ½ cup of cooked or raw, chopped vegetables or fruitPalm = 3 oz. of meatTwo serings, or 6 oz., of lean meat(poultry, fish, shellfish, Beef) should bepart of a daily diet. measure the rightamount with your palm. One palm sizeportion equals 3 oz., or one serving.Thumb tip = 1 teaspoonKeep high-fat foods, such as peanutbutter and mayonnaise, at a minimum bymeasuring the serving with your thumb.one teaspoon is equal to the end ofyourthumb, from the knuckle up.Three teaspoons equals 1 tablespoon.Handful = 1-2 oz. of snack foodSnacking can add up. Remember, 1 handfulequals 1 oz. of nuts and small candies. For chipsand pretzels, 2 handfuls equals 1 oz.1 tennis ball =1 serving of fruitHealthy diets include 2-4 servings offruit a day.Because hand sizes vary, compare your fist size to an actual measuring cup.(colormehealthy.com)Nutrition A-Z: A Guide to healthy Eating 29

S oySoy isn’t just for vegetarians! Soy products are a great source ofprotein, and regardless of whether or not you eat meat, considerincluding them in your diet!Soybeans are part of the large legume family, whichincludes beans, dried peas, lentils and chick peas.Soybeans were one of the first foods to be grownby humans, having been grown in China for 13,000years.One cup (250 ml) of cooked soybeans contains asmuch protein as 100 g of cooked meat, chickenor fish. While other legumes are not consideredcomplete sources of protein, soy is. And unlikemeat proteins, soy has no cholesterol. Soy is alsoan excellent source of minerals including calcium,iron and zinc. Know, however, that our bodies don’tabsorb plant iron (the kind that’s in legumes, soy,grains, vegetables, and nuts) as well as animal iron.To aid absorption, eat a source of vitamin C withplant iron, for example citrus fruits, red peppers,strawberries or broccoli. For more sources of vitaminC, see the chart on page 35.Try adding these soy products toyour diet:• Soybeans - put them in soups, salads,casseroles, chilis, and curries.• Soy nuts - these crunchy treats make a greatsnack, and come in a variety of flavours.• Soy beverages - use in place of milk in cereal,coffee, smoothies, lattes, soups, cooking, andbaking. Choose a fortified soy beverage toincrease calcium, vitamin D and B12.• Soy flour - can be substituted for up to one halfof the all-purpose flour in a recipe.• Soy meats - you can now find soy versions ofburgers, hot dogs, deli cold cuts, ground meat,and more.• Soy protein powder - put it in a smoothie orsprinkle it on yogurt.• Tempeh - a patty of fermented soybeans mixedwith grains, tempeh can be used as you wouldmeat: to top a salad, in a pasta, as a kebab, etc.• Texturized vegetable protein (TVP) - use it asa replacement for ground meat in pasta, chili,and tacos, or try making a recipe with half meat,half TVP• Tofu - also called bean curd, tofu is one of themost popular and versatile soy products. Use itin stir fries, soups, pastas, and curries.30

T rying New ThingsIn order to get kids eating a variety of nutritious foods, you’llneed to continually encourage them to try new things.Healthy eating habits start when people are young,and willingness to try new things is a healthy habitthat’s worth teaching. Children who are exposed toa variety of foods during childhood are more likelyto learn to enjoy these foods as adults, and eatingdifferent foods ensures children are getting thenutrients they need to grow.Getting kids to try new foods – especially healthyones – can be difficult. It can take as many asten tries before children accept a new food, andsometimes they simply won’t budge. All you cando is just keep offering foods in new ways withoutforcing. Forcing children to eat certain foods oftenjust reinforces their distaste for it (whether it’s a realor perceived one), and takes the pleasure out of mealtimes.Remember: don’t use dessert as a reward for tryingnew things. Then the sweet treat becomes the goal,making dinner (and all its healthy components)just something they need to get through to get theprize. This can cause unhealthy eating practices andnegative connotations towards healthy foods.Try these ideas for introducing newfoods:• Present foods with enthusiasm.• Always offer new foods alongsideold favourites so children form positiveassociations between the two.• Make sure everyone gets the same new foodto sample. Children copy their parents’ andfriends’ examples, so if they see someone elseenjoying the food, they may be more likely togive it a try.• Offer memberships in the “One-Bite Club.”When children try “just one bite” of a certainnumber of new foods per week or month (makea chart to keep track), they get a non-foodreward.• Present food in fun ways. Make fruit orvegetable kebabs, cucumber boats or ants ona log. Cut sandwiches into fun shapes with aknife or cookie cutter. Set up “make-your-own”stations for pizzas or yogurt parfaits. Design aface on their plate with cut fruit and vegetables,or get them to design it themselves.• Have children choose new vegetables andfruits at the grocery store.• Get kids cooking. The more invested they arein the food, the more likely they’ll want to eat it.• Start a vegetable garden. Again, the moreinvested in their food children are, the morelikely they’ll try it.• “Hide” foods in dishes kids like. It’s easyto add all sorts of healthy things to lasagnas,casseroles, sandwiches, pastas, chillis, curries,and soups• If a child doesn’t want to try a certain foodtoday, revisit it next week or next month.When you do re-introduce it, try preparing itdifferently, or folding it into a favorite casseroleor pasta dish.• Be flexible. If a child absolutely can’t stomachsomething, let it go.Source: askdrsears.com/topics/family-nutrition/abcsteaching-nutrition-your-kidsNutrition A-Z: A Guide to healthy Eating 31

U nsaturated FatFat gets a bad rap, but unsaturated fats are actually good foryou. In order to make good food choices, it’s important to knowwhich kinds of fats are healthy and which kinds aren’t.There are four different types of fat:1. Monounsaturated fat is a healthy fat naturallyfound in vegetable oils, nuts, and some produce.Sources of monounsaturated fat include:Olive oilCanola oilSunflower oilPeanut oilSesame oilAvocadosOlivesNuts (almonds, peanuts, macadamianuts, hazelnuts, pecans, cashews)2. Polyunsaturated fats are healthy fats thatinclude omega-3 and omega-6 fats. Sources ofpolyunstaurated fats include:Soybean oilCorn oilSafflower oilNuts (almonds, pecans, Brazil nuts,walnuts)Sunflower, sesame, and pumpkinseedsFlaxseedFatty fish (salmon, tuna, mackerel,herring, trout, sardines)SoymilkTofuHealthy amounts of unsaturated fats are necessaryfor our bodies to function properly, and shouldbe part of a healthy diet. Monounsaturated andpolyunsaturated fats actually help lower cholesterol,so eating them can help prevent heart disease. 2 – 3tablespoons of unsaturated fats per day is a healthyamount. Keep in mind, however, that when it comesto weight control, all types are considered equal.One gram of fat = 9 calories, no matter what kind itis.3. Saturated fat is an unhealthy fat that isnaturally found in animal products. Sources ofsaturated fat include:Fatty cuts of meatPoultry with the skin onHigher fat milk, cheese and yogurtButterIce creamPalm kernel oilSaturated fat increases cholesterol, which increasesthe risk of heart disease. As such, your intake ofsaturated fats should be limited to 10% of your dailycalories. For example, if you consume 2,000 caloriesper day, only 200 of those calories should come fromsaturated fat. To convert fat calories to grams, dividethe number of calories by 9, since there are 9 caloriesin one gram of fat. For a 2,000-calorie diet, thistranslates to about 22 g of saturated fat.32

4. Trans fat is an unhealthy fat made by changingliquid oil into a solid through a process calledhydrogenation. Trans fat adds texture, flavour,and longevity to food, and is most often foundin commercially baked goods, fried foods, andprocessed/packaged snack foods. Eating transfat increases the risk of heart disease and type 2diabetes, and no amount of trans fats is healthy.In order to avoid trans fats, try to avoid eating thefollowing foods regularly:• Non-homemade baked goods – cookies,crackers, cakes, muffins, pie crusts, pizza dough,and some breads• Fried foods – doughnuts, French fries, friedchicken, chicken nuggets, spring rolls, hard tacoshells• Snack foods – all types of chips, candy, packagedor microwave popcorn, pudding, granola bars• Solid fats – stick margarine, semi-solid vegetableshortening• Pre-mixed products – cake mix, pancake mix, andchocolate drink mix• Ready to eat frozen foods – quiche, burritos,pizza, French fries, egg rolls, veggie and beefpatties, toaster pastries, wafflesThe easiest way to see if a food contains trans fat isto look at the ingredients list. If you see any of thefollowing items, the product contains trans fat:• hydrogenated oil• partially hydrogenated oil• shorteningTo reduce your intake of unhealthyfats, try these tips:• Use cooking methods that require little to nooil, butter, or margarine: grilling, broiling, baking,steaming, stir-frying, poaching• Eat less red meat (beef, pork, or lamb) and morefish, chicken, soy products, and legumes• Go for lean cuts of meat, and trim as much fatoff of meat as possible before cooking• Remove the skin from chicken• Cook and bake in non-stick pans• Use high-fat spreads sparingly: butter, creamcheese, peanut butter, margarine, mayonnaise,etc• Avoid cream and cheese sauces, or have themserved on the side• When baking, use applesauce instead of oil• Drink skim or 1% milk• Limit your consumption of processed food• Limit your consumption of fast foodSource: eatrightontario.caNutrition A-Z: A Guide to healthy Eating 33

V itamins and MineralsFood does more than simply fuel you – it also gives your body thenutrients it needs to grow, develop, and function properly. It’simportant to know which vitamins and minerals do what, alongwith some examples.Fruits Vegetables OtherVitamin A keeps eyesand skin healthy, andmakes sure your bonesdevelop normally.Apricots (fresh and dried),grapefruit, mangoes,watermelon.Bok choy, butternutsquash, cantaloupe,carrots, collard greens,kale, lettuce (red leaf,green leaf, romaine),pumpkin (canned),spinach, sweet potatoes,tomatoesBeef liver, tuna, creamcheese, milk, eggs, sourcream, goat cheese, pecans,pistachiosVitamin B1 (thiamine)helps release energyfrom the food you eat,and keeps your nervoussystem healthy.Avocadoes, dates, grapes,mangoes, oranges,pineapple, watermelonAsparagus, beans (freshand dried), Brusselssprouts, corn, legumes,okra, peas (fresh anddried), potatoes. sweetpotatoesBeef, pork, catfish, salmon,tuna, duck, cashews, flaxseed, oats, peanuts, rye,wheat, whole grainsVitamin B2 (riboflavin)promotes healthy skinnails, and hair, andboosts your immunesystem by helping yourbody form antibodies.Avocadoes, bananas,lychees, mangoes,mulberries, pomegranates,Artichokes, asparagus,beet greens, broccoli,legumes, lima beans,mushrooms, peas,pumpkins, spinach, SwisschardBeef, chicken, pork, lamb,turkey, cheese, eggs,almonds, oats, buckwheat,soy or rice milk, yogurt,whole grainsVitamin B3 (niacin)keeps both your nervoussystem and digestivesystem healthy.Avocadoes, boysenberries,dates, loganberries,mangoes, nectarines,passion fruit, peachesButternut squash, corn,mushrooms, potatoes,peas, pumpkins, parsnips,sweet potatoesBeef, chicken, tuna, salmon,turkey, lamb, pork, sardines,herring, catfish, barley, rye,sunflower seeds, peanuts,almonds, wheat bran, eggsVitamin B9 (folic acid)helps your body formred blood cells and breakdown proteins.Avocadoes, bananas,blackberries, cantaloupe,grapefruit juice, guava,oranges, orange juice,papayas, raspberries,strawberries, watermelonArtichokes, asparagus,beets, bell peppers,broccoli, Brussels sprouts,cabbage, cauliflower,collard greens, corn, greenbeans, lettuce (red leaf,green leaf, romaine), okra,parsnips, spinach, sweetpotatoesSalmon, lamb, cheese, eggs,soy beans, hazelnuts, oats,rye, sunflower seeds, wholegrains34

Fruits Vegetables OtherVitamin C helps buildbones and cartilage,keeping your bodystrong.Cantaloupe, grapefruit,grapefruit juice(unsweetened), guava,honeydew, kiwifruit,lemons, limes,oranges, orange juice,papayas, pineapple,raspberries, strawberries,watermelon.Red and yellow bellpeppers, broccoli, Brusselssprouts, butternut squash,bok choy, cabbage,cauliflower, chile peppers,spinach, sweet potatoes,tomatoesCod, perch, chestnuts, soybeans, yogurtVitamin D keepsbones hard. Your bodynaturally producesvitamin D when you’re inthe sun.MushroomsBeef, chicken, salmon,mackerel, tuna., milk, eggs,fortified soy or rice milk.And, most importantly,sunshine!Vitamin E increases theactivity of antibodies,which are specialproteins that help fightoff infections.Avocadoes, blueberries,blackberries, cranberries,kiwifruit, mangoes,nectarines, peaches,papaya, prunesAsparagus, corn, darkgreen leafy vegetables,pumpkins, parsnips,soybeans, spinach, sweetpotatoes, taroHerring, sardines. almonds,hazelnuts, pine nuts,soybeans, sunflower seeds,vegetable oils, whole grainsVitamin K helps theblood to clot, which isvery important when youcut yourself.Calcium creates strongbones and teeth, helpsyour body heal whenyou get cuts, and keepsmuscles moving.Avocadoes, blackberries,cranberries, kiwis, pears,plums, pomegranates,mangoesAlfalfa sprouts, asparagus,broccoli, cabbage, carrots,cauliflower, celery, darkgreen leafy vegetables,leeks, soybeans, spinach,tomatoesBeef, lamb, turkey,anchovies, eggs, cheese,cashews, pine nuts, ryeMilk and dairy products,tofu, almonds, sesameseeds, canned salmon(with bones), sardines.Often added to “fortified”products, i.e. orange juice orsoy milk.Iron carries oxygen tocells all over your body,thus making sure yourbody gets the oxygen itneeds.Cherries, figs, kiwifruit,oranges, plumsDried apricots, raisinsBroccoli, legumes,spinach, dried beans(cooked), lentils, limabeans, spinachIn protein like meat, chicken,fish, tofu, beans, andlentils. Can also be foundin “fortified” cereals andbreads.Nutrition A-Z: A Guide to healthy Eating 35

VegetarianismWith a little planning, it is absolutely possible to get all thenutrients you need from a vegetarian diet.Vegetarianism is becoming an increasingly commonlifestyle choice. Whether it’s because of ethicalconcerns, nutrition, or religious beliefs, many peopleare now choosing to reduce or completely eliminatemeat and other animal products from their diets.There are different kinds ofvegetarianism:Semi-vegetarians avoid red meat only.Lacto-vegetarians eat dairy products butavoid meat, poultry, fish, and eggs.Lacto-ovo vegetarians eat dairy and eggs,but no meat, poultry, or fish.Pescatarians eat fish, dairy products, andeggs, but no meat or poultry.Vegans only eat foods that come from100% plant sources, and consume noanimal products whatsoever, includinghoney and gelatin (which is made fromanimal collagen).In terms of nutrition, a healthy vegetarian, semivegetarian,or vegan diet is absolutely capable ofdelivering all the nutrients the human body needs.Problems arise, however, when vegetarians do noteat in a balanced way. This is often the case whenyoung people become vegetarians, and so it isespecially important to teach youth how to maintaina vegetarian diet rich all of the in nutrients, vitamins,and minerals their growing bodies need. They shouldbe made aware that a healthy vegetarian diet willrequire them to eat a range of foods they may notbe used to, and that they may need to take a dailymultivitamin and mineral supplement to help themmeet their recommended intakes.sure you are getting enough of these nutrients:1. ProteinProtein helps keep your red blood cells and musclesworking well. Non-meat sources of protein include:• dairy products• legumes• soy beverages• soy meats• nuts• seeds• eggs• whole grains• quinoa• buckwheat2. ZincZinc helps in wound healing and boosts the immunesystem. Non-meat sources of zinc include:• legumes• nuts• seeds• whole grains• fortified brekfast cereals• tofu• soy meats• dairy products• eggsIf you are any kind of vegetarian, you need to make36

3. IronIron helps carry oxygen around the body. Vegetariansneed about twice as much iron as non-vegetarians,because the human body doesn’t absorb the ironfrom plant foods as well as the iron in meat sources.Vitamin C helps the absorption of plant iron, somake sure you combine iron-rich vegetarian foodswith a source of vitamin C. See the chart on page 35for a list of vitamin C- rich foods. Non-meat sourcesof iron include:• legumes• soybeans• fortified pasta and cereals• prunes, raisins and apricots• figs• whole grains• quinoa• blackstrap molasses• dark green vegetables4. Omega-3 FatsOmega-3 fats promote heart health in adults andbrain and eye development in infants. Omega-3shave also been shown to help prevent and treatmild depression. They are mostly found in fish andseafood, but non-meat sources of omega-3 include:• fortified soy beverages• fortified orange juice• omega-3 eggs• tofu• canola oil• soybean oil• ground flax seed• walnuts.5. Vitamin B12Vitamin B12 helps keep the body’s nerve and bloodcells healthy. This vitamin is only found naturally inanimal foods, but some vegan products are fortifiedwith B12. Non-meat sources of vitamin B12 include:• eggs• dairy products• fortified soy and rice beverages• nutritional yeast• fortified cereals• fortified soy products (like veggie burgers andTVP)6. CalciumCalcium creates strong bones and teeth, helps yourbody heal when you get cuts, and keeps musclesmoving. The most common sources of calcium aredairy products, but non-dairy sources include:• fortified soy or rice milk• fortified fruit juice• almonds• soybeans• soy meats• bok choy• broccoli• Swiss chard• kale• figsSource: Beck, L. Healthy Eating for Preteens and Teens.Nutrition A-Z: A Guide to healthy Eating 37

W aterWater is an important part of a healthy diet – and a healthy life!Drinking plenty of water is an important part of beinghealthy. 50 – 70% of your body’s weight is made upof water, and that water performs many importantfunctions. These include cooling you off when you’rehot, digesting the food you eat, carrying nutrientsthroughout your body, and removing waste.Sometimes when you think you’re hungry, you’reactually just thirsty. Misinterpreting your body’sthirst can lead to a lot of unnecessary snacking, sonext time you think you’re hungry, drink a glass ofwater. If you’re still hungry after ten minutes, have ahealthy snack.You should be especially mindful of your waterintake during physical activities, because the moreyou sweat, the more water you lose. Aim to drink ½a cup of water for every 20 minutes you are beingactive. You also need to drink more water whenyou’re sick, because the body is more susceptible todehydration.Recommended daily water intake:Boys:Ages 4 – 8: 5 cupsAges 9 – 13: 8 cups (1.8 L)Ages 14 – 18: 11 cups (2.6 L)Girls:Ages 4 – 8: 5 cupsAges 9 – 13: 7 cups (1.6 L)Ages 14 – 18: 8 cups (1.8 L)One of the simplest things you can do to be morehealthy is to replace sugary, empty-calorie beverageswith water. This is especially important for youngpeople, because when kids are offered water from ayoung age, they are more likely to keep drinking it asthey get older.To get kids to drink more water, trythese tips:• Set an example. If children see the peoplearound them drinking water, they will be morelikely to do the same.• Only have water and other non-sweetenedbeverages available. Remember, nutrition comesdown to accessibility. Kids will eat and drinkwhat’s available to them.• Keep water chilled, as most kids prefer drinkingcold water.• Give kids cool refillable water bottles, or plainones they can decorate themselves.• Buy ice cube trays in fun shapes, and considerusing food colouring or putting fruit inside to upthe fun factor!• Serve flavoured water. Lemon, lime, orange,cherry, and cucumber all taste really good.• Move gradually from juice to water by mixing100% fruit juice with water. Use more water eachtime you make a mix .• Serve water-rich foods. Many good-for-youfoods, such as soup, fruit, and milk, contain 80to 90 percent water. Homemade juice popsiclesand smoothies are another sweet treat that willhelp kids increase their daily water intake.Source: Beck, L. Healthy Eating for Preteens and Teens.38

W hole GrainEating foods made from whole grains means you’regetting all parts of the grain: the outer bran layerwhere nearly all the fibre is; the germ layer, rich innutrients like vitamin e, and the endosperm, whichcontains the starch. Refined grains, on the otherhand, contain only the starchy endosperm. Intactwhole grains are digested less rapidly and enterour bloodstream more slowly than refined grains,keeping us fuller longer.You only need to eat two or three servings of wholegrains each day to reap their health benefits, but youshould aim to make the majority of your daily grainservings whole wheat. Examples of a serving of wholewheat include:1 slice whole grain bread¼ whole grain bagel½ cup bran cereal½ cup cooked oatmeal½ cup cooked whole grain (bulgur, barley,quinoa)½ cup cooked whole wheat pasta½ cup cooked brown riceIt’s important to incorporate a widerange of whole grains in your diet.Try:AmaranthBarleyBrown riceBuckwheatBulgurFaro/EmmerKamutMilletOatsQuinoaRyeSorghumTriticaleWheatWheatberriesWild riceTo know whether or not a food contains wholegrains, read the ingredients list carefully. You can alsocheck out www.wholegrainscouncil.org for moreinformation.Words you may see on packageswhole grain [name of grain]whole wheatwhole [other grain]stoneground whole [grain]brown riceoats, oatmeal (including old-fashioned oatmeal, instant oatmeal)wheatberrieswheat, or wheat floursemolinadurum wheatorganic flourstonegroundmultigrain (may describe several whole grains or several refinedgrains, or a mix of both)enriched flourdegerminated (on corn meal)branwheat germWhat they meanYES -- Contains all parts of the grain, so you’regetting all the nutrients of the whole grain.MAYBE -- These words are accurate descriptions ofthe package contents, but because some parts ofthe grain MAY be missing, you are likely missing thebenefits of whole grains. When in doubt, don’t trustthese words!NO -- These words never describe whole grains.Nutrition A-Z: A Guide to healthy Eating 39

Even if you read ingredients lists carefully, knowingwhether or not a product is a good source of wholegrains can still be tricky. For example, if there aretwo grain ingredients and only the second ingredientlisted is a whole grain, the product may contain aslittle as 1% or as much as 49% whole grain. To helpconsumers make informed choices, the Whole GrainsCouncil has created two Whole Grain Stamps:The Basic Stamp appears on products that containat least 8 grams (a half serving) of whole grain, butwhich may also contain some refined grain. Even ifa product contains large amounts of whole grain, itwill use the Basic Stamp if it also contains extra bran,germ, or refined flour. The 100% Stamp appears onproducts where 100% of the ingredients are wholegrain. Choose these foods most often.Source: wholegrainscouncil.org40

(E)x ampleHelping young people make healthy choices starts with you.As a parent or mentor, the way you take care ofyourself sends a powerful message to your kids. Sowhen it comes to food, exercise, self-esteem, kitchenskills, and other healthy habits, it’s very importantthat you lead by example. If your children see youeating well, staying physically active, and leading anoverall healthy lifestyle, they are likely to follow yourpositive example. But if they observe you modelingunhealthy behaviors, such as avoiding exercise,skipping breakfast, eating junk food, or abusingalcohol and tobacco, they are more likely to adoptthese same bad habits.Small, everyday decisions at home and Club, such asturning off the TV or making nutritious snacks, can goa long way toward helping kids gain healthy habitsfor life. Over time, kids will become accustomed tothe kinds of things that are in the cupboard, or howout-of-school time is spent – whether it’s healthy ornot.Some ways you can help set ahealthy example for the kids in yourlife:• Cook at home or Club instead of ordering takeout,going to a restaurant, or eating packagedfoods• Eat your vegetables!• Pack a lunch instead of buying one• Eat and offer healthy snacks• Start a vegetable or herb garden• Get places by walking or riding a bike• Do physical activity as a family or communalgroup• Offer a wide range of physical activity options –not just sports• Take the stairs instead of the elevator• Do not make negative comments about your oranyone else’s body• Involve kids in meal planning, grocery shopping,and cooking• Make food from scratch• Eat meals as a family or communal group• Clean up after yourself, and get everyoneinvolved in kitchen chores• Offer the same healthy foods to everyone, andtry new foods alongside kidsNutrition A-Z: A Guide to healthy Eating 41

Y ummy…But Healthy!Here are some suggestions for healthy food substitutes:BaconBread, whiteBread crumbs, dryButter, margarine,shortening or oil in bakedgoodsButter, margarine,shortening or oil to cook orprevent stickingCreamCream cheese, full fatEggsIf your recipe callsfor this ingredient:Flour, all-purpose (plain)Fruit canned in heavy syrupGround beefLettuce, icebergMayonnaiseTry substituting this ingredient:Canadian bacon, turkey bacon, smoked turkey or lean prosciutto(Italian ham)Whole-grain breadRolled oats, crushed bran cereal, crushed flaxseedApplesauce, prune puree, or avocado puree for half of the calledforbutter, shortening or oil; butter spreads or shortenings speciallyformulated for baking that don’t have trans fats. Note: To avoid dense,soggy or flat baked goods, don’t substitute oil for butter or shortening.Also don’t substitute diet, whipped or tub-style margarine for regularmargarine.Cooking spray or nonstick pans, olive oilFat-free half-and-half, evaporated skim milk, coconut milkFat-free or low-fat cream cheese, Neufchatel, or low-fat cottagecheese pureed until smoothTwo egg whites or ¼ cup egg substitute for each whole eggWhole-wheat flour for half of the called-for all-purpose flour in bakedgoods. Note: Whole-wheat pastry flour is less dense and works well insofter products like cakes and muffins.Fruit canned in its own juices or in water, or fresh fruitExtra-lean or lean ground beef, chicken or turkey breast (make sure nopoultry skin has been added to the product), TVPArugula, chicory, collard greens, dandelion greens, kale, mustardgreens, spinach or watercressReduced calorie, reduced-fat mayonnaise, plain yogurt42

If your recipe callsfor this ingredient:Meat as the main ingredientMilk, evaporatedMilk, wholeOil-based marinadesPastaRice, whiteSalad dressingSeasoning salt, such as garlicsalt, celery salt or onion saltSoups, creamedSoups, sauces, dressings,crackers (packaged)Sour cream, full fatSoy sauceSugarSyrupTable saltYogurt, fruit-flavoredTry substituting this ingredient:Three times as many vegetables, tofu, tempeh, lentilsEvaporated skim milkReduced-fat or fat-free milkWine, balsamic vinegar, fruit juice or fat-free brothWhole-wheat pasta, zucchini ribbons, spaghetti squashBrown rice, wild rice, bulgur, pearl barley, or quinoaOlive oil, flavored vinegars, lemon juiceHerb-only seasonings, such as garlic powder, celery seed or onionflakesFat-free milk-based soups, mashed potato flakes, pureed carrots,potatoes or tofu for thickening agentsLow-sodium or reduced-sodium versions, make your ownFat-free or low-fat sour cream, plain fat-free or low-fat yogurtSweet-and-sour sauce, hot mustard sauce or low-sodium soysauceIn most baked goods you can reduce the amount of sugar by onehalf;intensify sweetness by adding vanilla, nutmeg or cinnamonPureed fruit, such as applesauce, or low-calorie, sugar-free syrupHerbs, spices, citrus juices (lemon, lime, orange), rice vinegar, saltfreeseasoning mixes or herb blendsPlain yogurt with fresh fruit slicesNutrition A-Z: A Guide to healthy Eating 43

Z zzz’sGetting enough sleep is an important part of staying healthy.Scientists still don’t know everything that happenswhen people sleep, but they do know that sleep iscrucial to human health. The health benefits of sleepinclude:• Increased brainpower, including concentrationand mental alertness• Increased energy• Tissue growth and repair• Release of horomones related to growth anddevelopment• Stronger immune system• Weight controlWhen your body doesn’t have enough hours torest and recharge through sleep, you may feeltired, cranky, or unable to think clearly. You mighthave a hard time following directions, and a taskthat’s normally easy may feel impossible. You mayfeel clumsy playing your favorite sport, or have anargument with a friend or colleague over somethingsilly. When you’re tired, you may also have a hardtime motivating yourself to eat a nutritious meal orget your daily dose of physical activity, which canlead to weight gain.Children aged 5 – 12 need 10-11 hours ofsleep every night, and teenagers need 8.5– 9 hours per night.Here are some tips to help youcatch all the ZZZs you need:• Try to go to bed at the same time every night;this helps your body get into a routine.• Follow a bedtime routine that is calming, such astaking a warm bath or reading.• Limit foods and drinks that contain caffeine.These include coffee, tea, energy drinks, andsome sodas and iced teas.• Don’t have a TV in your room. Research showsthat kids who have one in their rooms sleep less.If you do have a TV, turn it off when it’s time tosleep.• Don’t watch scary TV shows or movies close tobedtime because these can sometimes make ithard to fall asleep.• Use your bed just for sleeping — not doinghomework, reading, playing games, or talking onthe phone. That way, you’ll train your body toassociate your bed with sleep.Source: kidshealth.org44

B ibliographyBeck, L. Healthy Eating for Preteens and Teens.Toronto: Penguin, 2005.Cohen, M. Why We Need Vitamins. St Catherines:Crabtree, 2011.Crocker, P. and Eagles, S. The Juicing Bible. Toronto:Robert Rose, 2000.Dolgoff, J. Red Light, Green Light, Eat Right. NewYork: Rodale, 2010.Forman, J. and Silverstein, J. “Organic Foods: Healthand Environmental Advantages and Disadvantages.”Pediatrics, October 22, 2012. pediatrics.aappublications.orgGarden-Robinson, J. “What Colour is Your Food?”May 2011. ag.ndsu.edu.Gavin, M., Dowshen, S., and Izenberg, N. Fit Kids.Toronto: DK, 2004.Leake, L. “Real Food Defined.” 100daysofrealfood.comMcAleese J, Rankin L. “Garden-Based NutritionAffects Fruit and Vegetable Consumption in Sixth-Grade Adolescents.” Journal of the American DieteticAssociation. 2007; 107: 662-5.Moeller Gorman, R. “New Science Links Food andHappiness.” Eating Well, May/June 2010.Morris J, Koumjian K, Briggs M, Zidenberg-Cherr S.“Nutrition to Grow On: A Garden-Enhanced NutritionEducation Curriculum for Upper-ElementarySchoolchildren.” Journal of Nutrition Education andBehaviour, 2002; 34:175–176.Pollan, M. Food Rules. New York: Penguin, 2009.Pratt, S. and Matthews, K. Superfoods Rx. New York:William Morrow, 2004.“20 Worst Drinks in America.” eatthis.menshealth.com“Celiac Disease: The Gluten Connection.”healthcanada.gc.ca5to10aday.comaskdrsears.comeatrightontario.caceliac,cacolormehealthy.comcsep.cadieticians.cahealthlinkbc.cahealthycanadians.gc.cakidshealth.orgmass.govmayoclinic.comwholegrainscouncil.orgyalemedicalgroup.orgParker, H. “A sweet problem: Princeton researchersfind that high-fructose corn syrup promptsconsiderably more weight gain.” March 22, 2010.princeton.eduNutrition A-Z: A Guide to healthy Eating 45

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Boys and Girls Clubs of Canada400-2005 Sheppard Ave. EToronto, ON, M2J 5B4t: 905/477-7272f: 905/477-2056bgccan.com48