Health and Nutrition

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Canada's Food Guide Canada's Guidelines for Healthy Eating Case-Control Study Case Study Cells (Intestinal) Cohort Control Group Correlational Study

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Health and Nutrition Terms >> Canada's Food Guide for Healthy Eating

Canada's Food Guide for Healthy Eating

- takes Canada's Guidelines for Healthy Eating one step further

- encourages consumers to select:
- foods from all 4 food groups since each group provides its own set of key nutrients
- a wide range of foods from within each food group since the nutrient content of foods within a group also varies

- meets individual needs
When it comes to food and nutrition needs, no two people are exactly alike. They differ according to:
- age - teenagers have highest energy needs
- body size - larger people need more food
- gender - males require more than females
- more muscle, which requires energy
- testosterone leads to an increase in energy expenditure
- activity level - more active >> more energy needed
- pregnancy and breast-feeding - higher energy, iron, calcium, protein requirements
- individual variation
- genetics
- other subtle factors, e.g., fidgeting factor

Grain Products

- whole grains contain more fibre and zinc than refined grain products
- enriched cereal and pasta contain more iron and B vitamins than un-enriched

Vegetables & Fruit

- emphasis on vegetables and fruit rich in vitamin A and folic acid:
- dark green vegetables
- brussel sprouts
- spinach
- orange vegetables
- carrots
- squash
- orange fruit
- cantaloupe
- apricots

Milk Products

- all fluid milk (skim, 1%, 2% and whole milk) contains almost equal amounts of vitamins A and D
- milk products like yogurt and cheese do not contain any added vitamin D
- the fat content varies widely among milk products: skim and 1% milk contain very little fat whereas sour cream, ice cream, coffee and whipping creams are higher-fat milk products

Meat & Alternatives

- some red meats contain twice as much iron as chicken or fish
- only foods of animal origin are sources of vitamin B12
- legumes are the only food in this group that provide significant amounts of starch and fibre

Other Foods as Part of Healthy Eating

- No one food, either from the Other Foods category or a food group, should be positioned as bad or harmful to health. Healthy eating habits are NOT created or destroyed by any one food, meal or even a day's meals. It is the AVERAGE of what people eat over time or the pattern of eating that is important to health.

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