Rather than looking for a quick fix, it is more important to create proper eating habits that can be carried through life on a day to day basis. In 2007 Health Canada released a revised food guide. While similar to the last food guide, the new one takes into account different age groups and the fact that both men and women have varied nutritional needs. It also offers guidance about smart choices for each food group.
According to the Health Canada’s Food Guide, women 19-50 should have 7-8 servings of fruits and vegetables each day. Men 19-50 should consume 8-10 servings. They add that at least one dark green and one orange vegetable should be included daily. You should also be aware of how they are prepared. A serving of steamed broccoli or a baked potato are sound choices instead of vegetables that are deep fried. Another important point they make is that we should have whole fruits and vegetables rather than relying on juices to get our daily servings.
Women should consume 6-7 portions of grain products (breads, rice, cereal, pasta…) and men 8. An important change is that Health Canada recommends that at least half of the portions should be whole grain. They also advise that if you are going to use spreads or sauces, you should do so in small amounts.
Both men and women should have 2 servings of milk and alternatives. They favored choices with lower fat content such as skim, 1% and 2% milk. They suggest that if you don’t drink milk, you should reach for an alternative such as soy milk. Another important point is to check the label when choosing yogurt and cheese. Go for the lower fat choices but also be aware of the amount of carbohydrates in each serving.
When it comes to meat and alternatives, women should consume 2 portions and men 3. While it is pretty much the same as the last guide in this category, they have placed more emphasis on eating at least 2 servings of fish per week. They also advise that if you are going to eat red meat, it should be properly prepared. Trim the visible fat from the meat and remove skin from poultry. Choose roasting, baking or poaching your meats because they require little or no added fat. Another important point they make is to be smart when choosing luncheon meats. Choose the ones that are lower in sodium and fat.
Other important points included in the guide include having a small amount of unsaturated fat each day, limit your saturated fat intake, drink water regularly and be active. They advise adults to take part in 30-60 minutes of physical activity daily. They also point out that it is important to have breakfast every morning because it may help control hunger later in the day. It is also smart to be aware of your food choices when eating out. Ask about how certain foods are prepared if you are unsure so that you can make a sound nutritional choice.
One very important piece of advice they offer is to read the nutrition label on the packaging. A product might have fat-free written all over it, but what else does it contain? By reading the nutritional information and the ingredients, you’ll be able to make healthier choices.
Canada’s food guide is free and available through the Canadian government’s website. It is the second most requested document they have….after of course… tax forms! Use the guidelines they offer to provide yourself with a nutritional plan that you can maintain over the long term. Your healthier choices will lead to long term dietary success and provide your body with the energy it needs to see you through your workout plan.
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