Nutrition

Having a healthy diet and monitoring the foods that go into your body is an essential step toward physical wellness. Food fuels your body and you cannot be physically healthy if you are putting too much, too little, or not enough good quality food into your body. In addition, many foods provide vitamins and minerals that can have a positive effect on your mental well-being, energy level, sleep quality and body performance.

Canada Food Guide recommends that adults eat roughly 2,000 calories a day however individual needs may vary. When you eat a meal, your plate should include protein, fruits and vegetables, healthy fats and whole grains. Each of these serves a purpose in keeping your body healthy.

                                                Government of Canada (2019).

Protein

Protein is an important aspect to nutrition because it is responsible for preventing loss of muscle mass (Lonnie et al, 2018), builds and repairs tissue, supports skeletal health (Wu, 2016), and has benefits for weight loss and metabolism (Noakes, 2005).

The average adult needs 7 grams of protein for every 20 pounds of body weight (Institute of Medicine, 2005). This protein can come from multiple sources such as red meat, chicken, fish, eggs, nuts, legumes, whole grains, yogurt, cheese and tofu. There are also vegetables that are high in protein such as corn, broccoli, asparagus, brussel sprouts and artichokes.

It is best to avoid processed meats such as bacon, hotdogs and cold cuts because even though they come from animal protein, they also include large amounts of sodium, fat, cholesterol and preservatives that could have negative effects on overall health. 

When consuming protein, it is important to pay attention to the other components of that food as well such as fat, fibre and sodium. “A 4-ounce broiled sirloin steak is a great source of protein—about 33 grams worth. But it also delivers about 5 grams of saturated fat” (School of Public Health, 2020). It is best to choose a variety of protein, including plant protein, to maximize benefits and limit sodium, saturated fats and sugar.

Fruits and Vegetables

Eating enough vegetables may be difficult for some individuals but they remain an important part of a healthy diet and provide many benefits.

“A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss” (Bertoia et al, 2015).

If you struggle to eat enough vegetables, you can try these helpful hints from the Canada Food Guide:

  • Use different methods to prepare foods such as baking, steaming, roasting or stir-frying.
  • Keep fruits and vegetables washed and accessible for easy and healthy snacking.
  • Add vegetable puree to meals. (Canada Food Guide, 2019)

In addition, you can also use vegetables in smoothies, add them to baking or try grilling them.

Fresh fruits and vegetables may be difficult to find at certain times of the year and could be more expensive. Frozen, canned or dried fruit and vegetables are great options when fresh may not be possible. Be sure to read food labels and look for options that do not contain added sugar or sodium.

Healthy and Unhealthy Fats

Healthy fats are not the enemy and including them as part of a balanced diet have many health benefits including assisting in “blood clotting, muscle movement, and [preventing] inflammation” (Harvard Medical School, 2019). Good fats also give you energy, help absorb vitamins and minerals and help to build cells. Additionally, Omega-3 fatty acids are especially important and found in some fish like salmon, mackerel, tuna and sardines, and nuts like walnuts, chia seeds and flax. (National Institute of Health, 2019). “Omega-3s also provide calories to give your body energy and have many functions in your heart, blood vessels, lungs, immune system, and endocrine system” (National Institute of Health, 2019).

The following is a list of some healthy fatty foods to include in a balanced diet:

  • Avocados
  • Fatty fish (salmon, mackerel, tuna, sardines)
  • Nuts and Seeds (walnuts, chia seeds, flaxseed)
  • Whole eggs
  • Full-fat yogurt
  • Cheese
  • Dark chocolate
  • Extra virgin olive oil

(Gunnars, 2017)

Although trans fats have been banned in Canada and other countries, there are still some other fats you want to limit in your diet. Saturated fats are among them. Saturated fat is found mostly in fried foods and baked goods but also appears in some meats, butter, cream, cheese and some dairy products. The American Heart Association recommends only 5%-6% of daily calories should come from saturated fats, which for a regular diet, is only about 160 calories. (2020). This does not mean you cannot enjoy a fried snack or your favourite baked good, rather, you need to eat them in small quantities and in moderation with plenty of other healthy foods.

(American Heart Association, 2020)

Sugar

Sugar occurs naturally in all types of foods such as fruit, vegetables and milk. These foods however, also include many ingredients such as vitamins and minerals that are good for your health. While you do not want to eat sugary fruits all day long, they maybe enjoyed in reasonable amounts as part of a healthy diet.

The sugar you want to limit is refined sugar found in juice, pop, sports drinks and other beverages as well as highly processed foods such as sugary cereal, ice cream, candy, cakes, cookies, pastries and other processed snacks.  Eating too much processed sugar can lead to tooth decay and type-2 diabetes that increases the risk for some forms of cancer and cardiovascular disease, among other illnesses. “Obesity and chronic diseases, such as diabetes and cardiovascular disease, are a major public health concern in Canada. Diet, particularly a diet that is high in sodium, sugars and saturated fat, is one of the top risk factors for chronic diseases” (Health Canada, 2018).

It is important to try to limit processed foods and foods high in added sugar. Be sure to read food labels and look out for added sugars and sweeteners.

“Sugars added to food can include:

  • white sugar, beet sugar, raw sugar or brown sugar
  • agave syrup, honey, maple syrup, barley malt syrup or fancy molasses
  • fructose, glucose, glucose-fructose (also known as high fructose corn syrup), maltose, sucrose or dextrose fruit juice and purée concentrates that are added to replace sugars in foods” (Health Canada, 2018)

(University of Toronto, 2014)

Resources
Water Intake

You may be wondering how much water you should drink each day. That number depends on a few factors including your weight. It is recommended that you drink half of your weight in ounces of water each day. For example, if you weigh 140 pounds, you should drink 70 ounces (8.75 cups) of water each day. If you are 200 pounds, you should drink 100 ounces (11 cups) of water each day. (Stone, 2019). If you exercise regularly, you may have to drink more water to replace lost water.

Drinking enough water is an important aspect of physical wellness because proper hydration has many benefits. The 6-Week Plan for Healthy Eating from Harvard Medical School (2015) states the many benefits of water for the body including:

  • Flushing bacteria from the bladder and kidneys
  • Aids in digestion
  • Prevents constipation
  • Protects organs and tissue
  • Maintains electrolytes
  • Oxygenates cells
  • Carries nutrients through the body
  • Normalizes blood pressure
  • Stabilizes the heartbeat
  • Regulates body temperature

If you struggle to drink enough water, try these helpful tips:

  • Use a marker or stickers on a water bottle so you know how many ounces you should drink.
  • Keep track of how much water you drink to know if you are drinking too little or too much.
  • Try adding fruit, herbs or sugar free flavour enhancers to your water.
  • Replace carbonated or sugary drinks with water.
Alcohol Consumption

If you drink alcohol, try to limit your consumption to 1-2 alcoholic beverages a week. Drinking too much alcohol can lead to:

  • severe impairment or addiction
  • damage on vital organs such as the liver, heart, pancreas and brain
  • increased risk of depression
  • birth defects if alcohol is consumed while pregnant
  • And even death

Alcohol, especially beer and wine, can be very high in carbohydrates and sugar which is why they should be included in an individual’s diet in moderation, if at all. 

If you are concerned that you may be drinking too much, please visit the Middlesex-London Health Unit website for additional resources and support.

https://www.healthunit.com/get-help-now

Healthy Eating Habits

Nutrition related to physical wellness not only includes what you eat but when and how you eat it as well. Here are some helpful tips to have better eating habits.

  • Eating smaller meals throughout the day is a better idea than eating only one or two large meals a day. Try to eat three small meals and three small snacks a day.
  • Prioritizing breakfast can start your metabolism and give you more energy to start your day. Try to include protein, whole grains and some fruit or vegetables in your breakfast. Eating breakfast in the morning has been linked consistently to “weight control, managing productivity and improving brain power” (Howell, 2020).
  • Try not to eat when you are bored or stressed. This could lead to unhealthy eating habits and an unhealthy relationship with food. If you want to snack, focus on small portions and limit how much you consume. For example, instead of eating chips out of the bag, put a small handful in a bowl or switch from potato chips to a healthier option.
  • Drink water with each meal to aid in digestion. This will also help you feel full sooner and limit overeating.
  • Plan ahead if you can and buy groceries in advance for healthy meals. You can also pack lunches and snacks the night before to limit fast-food spending and impulse snack or meal purchases while outside the home.
  • Focus on balanced eating, reasonable portions and eating a variety of nutrients instead of fad diets to manage weight. Drinking enough water and eating small portions more often will promote healthy weight management.
  • It is okay to eat junk food in moderation. You can still enjoy your favourite snacks, just be mindful of how much and how often you are eating junk food in relation to healthy foods.

If you are struggling with overeating or undereating, food addiction, or binge eating, the following resources may provide support: