NUTRITION

BENEFITS OF NUTRITION
Nutrients
       
1) 1 4) No
Food is your body’s PROTEIN gram
has 4
VITA
MINS
energ
y
fuel. It is important to calori
es
value

2) 1 5) No
make healthy food CARBOHY gram
DRATES has 4
MINE
RALS
energ
y
calori value
choices to ensure that 3) FAT
es
1 6) No
you are consuming the gram
has 9
WATE energ
R y

six essential nutrients calori

es
value

that your body needs.

MACRONUTRIENTS
       
1) PROTEIN 1 gram has 4 4) VITAMINS No energy
calories value
2) CARBOHYDRATES 1 gram has 4 5) MINERALS No energy
calories value
3) FAT 1 gram has 9 6) WATER No energy
calories value
1. PROTEIN: The recommended intake is 10-30% of total daily calories. The
function of protein is to build and repair body tissue

Plant-based sources: Legumes (chickpeas, lentils, kidney beans), edamame,

quinoa,tofu
 
Animal Sources: Chicken, Beef, Pork, Eggs, Fish, Turkey, Cheese, Yogurt, Milk

2. CARBOHYDRATES: The recommended intake is 45-65% of total daily calories.

Carbohydrates are used as our body’s main energy source.

Sources: Fruits, Vegetables and Legumes (beans)

 
Whole Grain Sources: brown rice, whole grain pasta, beans, whole wheat bread,
oats, buckwheat, millet, whole rye, whole grain barley
 
Refined Grains: White bread, pizza crust, hamburger buns, pretzels, chips,
cookies, bagels, cake, pastries, pancakes.
3. FAT: The recommended intake is 20-33% of total daily calories.

 Fat provides us with energy, protects our organs, keeps our body insulated, transports the fat-
soluble vitamins, and helps to maintain a healthy nervous system, skin, and hair.

Healthy Fats
Monounsaturated Fat: Olive oil, canola oil, peanut oil, sunflower oil, sesame seed oil,
nuts, peanut butter
avocados, olives

Polyunsaturated Fat: Omega-6 Fat Safflower oil, sunflower and corn oil, nuts and seeds.
 
Omega-3 Fat: Fatty fish (herring, mackerel, trout, sardines, salmon, cod and bluefish)
canola and soybean oils, flax seed, omega-3 eggs, walnuts, pecans and pine nuts
 
Unhealthy Fats
Saturated Fat: Fatty meats (beef,lamb.pork), full fat milk and cream, butter, cheese, ice
cream,lard, palm and palm kernel oils, cocoa
Butter
Trans Fats:All foods made with shortening or partially hydrogenated vegetable oil,
commercially baked goods, fried foods, candy bars, packaged snack foods
(crackers,popcorn, chips)

 
4. VITAMINS:
Vitamins help regulate chemical processes in the body. Vitamins A, D, E, and K are fat-
soluble and can lead to toxicity if taken in excessive amounts. The water-soluble
vitamins include: Vitamin C and the B complex vitamins. These are excreted in the urine
if taken in excess.
5. MINERALS:

Minerals are essential for growth and development. They help to build and repair
bone, blood and nerve cells and body tissues. The main minerals that your body needs
include calcium, phosphorus, magnesium, iron, sodium, potassium, and chloride.

6. WATER:

Water is essential in helping us to digest food, absorb and transport nutrients, process
circulation, eliminate waste products, regulate body temperature, and cell
production. Lack of fluid intake can lead to fatigue, weakness, headache, irritability,
dizziness and impaired physical performance. For most active people, water is all they
need to stay hydrated.
 
 THE CANADA FOOD GUIDE
Healthy eating consists of eating a variety of foods in moderation. The Canada Food Guide has recently
been revised to focus more on eating plant-based proteins, whole grains, and of fruits and vegetables. The
four food groups and serving sizes have been eliminated. Link: https://food-guide.canada.ca/en
 
 

Have plenty of
vegetables and fruits Eat Protein Foods

Make water your drink of choice

Choose whole grain foods