Diet and nutrition

Nutrition and healthy eating

The foods we eat provide essential nutrients and other substances our bodies need to maintain optimal health. No one food can provide all of the vitamins, minerals and nutrients you need. Therefore, to ensure you get all of the nutrients you need for health, you should try to adhere to Canada's Food Guide or to the Food Guide Pyramid. These guides will help you in choosing the recommended daily servings from each of the major food groups. (To understand more about general nutrition and the functions of carbohydrates, proteins, fats, minerals, vitamins and water, see What is Nutrition?)

The table below is provided as a general guide.

Table 1. Recommended daily servings.

Food Group	Children 2-6 Women Older adults	Older children Teen girls Most men	Teen boys Active men
Bread, cereal, rice and pasta	6	9	11
Vegetables	3	4	5
Fruit	2	3	4
Milk, yogurt, cheese	2 or 3	2 or 3	2 or 3
Meat, poultry, fish, dry beans, eggs, nuts	2, for a total of 5 ounces or 142 grams	2, for a total of 6 ounces or 170 grams	3, for a total of 7 ounces or 198 grams

How much is considered a serving?*
* See metric equivalents, below.

Table 2: Suggested serving sizes

Breads and grains
Vegetables
Fruit
Dairy products
This includes lactose-free and lactose-reduced milk products. One cup (250 mL) soy-based beverage with added calcium is an option for those who prefer a non-dairy source of calcium. When choosing dairy products, look for fat-free or reduced-fat dairy products.
Meat, poultry, fish, eggs, and alternates
Dry beans, peas, and lentils can be counted as one serving of meat (2 ounces). One ounce of tofu counts as one ounce of lean meat. Two tablespoons peanut butter or 1/3 cup nuts counts as one ounce of meat.

Metric Conversion Chart

1/3 cup = 80 mL 1/2 cup = 125 mL 3/4 cup = 165 mL 1 cup = 250 mL 2 tablespoons = 30 mL

1 ounce = 28.35 grams 1 1/2 ounce = 42.5 grams 2 ounces = 57 grams 3 ounces = 85 grams 4 ounces = 113 grams 5 ounces = 142 grams 6 ounces = 170 grams 7 ounces = 198 grams

Begin with fruits, vegetables, and grains

There are virtually endless possibilities for creating interesting and balanced meals, but they all begin with fruits, vegetables, and grains (particularly whole grains). Choosing foods from these groups is the basis of healthy eating. Enjoy meals that include rice, tortillas, pasta, or whole grain bread accompanied by ample fruits and vegetables. Add a low-fat choice from the milk group and one from the meat group. Foods high in fats or sugars should be eaten in moderation.

Control portion size

Using the information in Table 1 above and the serving sizes in Table 2, you should be able to determine reasonable portion sizes and to ensure you meet the daily nutrition requirements. If you don't need many calories because you are inactive or trying to lose weight, try for the lower number of daily servings. You'll notice that the recommended servings in Table 2 above may be less than the recommended serving size found on food labels. Notice also that many of the snacks you eat may well contain items from one or more of the food groups. A breakfast consisting of 2 slices of toast, peanut butter, orange juice and milk, for example, contains 2 servings of bread, the equivalent of 2 ounces (57 grams) or one serving of meat, one serving of fruit, and one serving of dairy. Such a breakfast is a well-balanced meal.

Choose a variety of foods to ensure you receive proper nutrition. Since foods differ in their composition, eating a variety of foods from each group will ensure your body receives the nutrients, fiber, vitamins and minerals it needs for optimal health. Variety will also keep your meals interesting from day to day.

Many options for healthy eating

Various factors such as culture, family background, religion, cost, and availability affect our food choices. Food intolerances, allergies, and life experiences also play a role. The Canada Food Guide and the Food Guide Pyramid are excellent tools to guide you toward developing healthy eating patterns. Choose foods from each group and combine them to create meals that are both healthy and enjoyable.

If you tend to avoid foods from one or two of the food groups because of food intolerances (lactose intolerance, for example) or because of moral beliefs (avoiding pork as part of the Muslim faith or avoiding all animal products as part of a vegetarian diet, for example), do be sure to choose other foods that provide the nutrition you need.

If you avoid dairy products and particularly if you are over 50, ensure you choose other foods high in calcium, such as soy-based beverages or fruit juices with added calcium, breakfast cereals with added calcium, dark green leafy vegetables such as collards or turnip greens, tofu with added calcium sulfate, and canned fish with soft bones (e.g., salmon). Calcium is vital to bone health and bone density.

If you choose to avoid all or most animal products, ensure you receive enough iron, vitamin B₁₂, calcium and zinc. Iron can be found in foods such as shellfish (e.g., shrimp, clams, mussels, and oysters), ready-to-eat cereals with added iron, sardines, spinach, cooked dry beans (e.g., kidney beans or pinto beans), enriched and whole grain breads, and sardines. Women of childbearing age should also aim to get the iron they need.

Understand your particular nutritional needs

As mentioned, women over the age of 50 have a particularly high need for calcium. When choosing dairy products, be sure you choose low-fat or fat-free products to avoid getting too many saturated fats. Menstruation can sometimes deplete the body's iron stores, resulting in anemia. This is why teenage girls and women of childbearing age need plenty of iron. Iron can be found in lean meats and in cereals with added nutrients. Pregnant women and those who wish to become pregnant need additional folic acid. Older adults need additional vitamin D.

If you are unsure about food choices and whether you need dietary supplements or vitamins, consult with a registered dietician or your health care provider.