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Recipes and news on nutrition to discover each month in Focus on Healthy weight
Get valuable information on nutrition, physical activity and healthy lifestyle habits!
Calculate your healthy weight and assess your lifestyle habits.

Read the most frequently asked questions to dietitians and physical activity experts, and most importantly, their answers which can help you achieve and maintain a healthy weight.


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Drink smart

4 questions
Q: Does 1 glass of white wine per day impact your weight? - RHamilton
A: While moderate consumption of alcohol (no more than 14 drinks per week for men or 9 drinks per week for women) may reduce your risk of heart disease, it also adds excess calories to your diet. Unlike other nutrients such as essential fatty acids, carbohydrates and protein, which the body requires for optimal health, alcohol is not a required source of nutrients.

It is also important to keep in mind that even small amounts of alcohol can increase your risk of cancer and fatty or damaged liver over time. To make matters worse, when consumed in excess, the protective effects of alcohol are reversed and it becomes a risk factor for stroke and high blood pressure.

When it comes to weight, a typical drink (5 oz. glass of wine, bottle of beer, or mixed drink with 1.5 oz. liquor) contains approximately 150 calories. That means that if you were to drink 1 glass of wine daily, you would be consuming 1050 extra calories per week from alcohol, translating to almost an extra pound of body fat in just a little under a month (there are 3500 calories in a pound of body fat). So, if you’re finding it very difficult to lose those last few pounds, cutting back on alcohol may be the solution. However, if wine is something you really enjoy, even reducing your intake a little, possibly abstaining during the weekdays and then having a glass on the weekends, can make a difference.

Bottom line: if you wish to have alcohol, do so in moderation, while following a healthy, balanced diet and being physically active.

Nicole Springle, RD


Q: What about sports drinks? I am often quite tired after work and I drink one while doing my spin class. will I still lose weight? - Lindsay
A: Sports drinks are great for providing carbohydrates for exercise lasting longer than 90 min (when glycogen stores start getting depleted). However, when exercising for a shorter time, your muscles have enough energy stored to get you through your workout. It sounds like you need an afternoon snack prior to your workout to boost your energy levels. When we go too long without eating our blood sugars tend to drop, making us feel tired and unmotivated. By having a snack 1-2 hours before your class that contains carbohydrates to give you energy and protein to help sustain it, you may find you can replace your sports drink with water. Some great options are cheese and whole grain crackers, milk and a piece of fruit, a yogurt smoothie, or trail mix with dried fruit and nuts. You'll still burn calories during your workout, but the nutrients you'll get from a pre-exercise snack, plus the energy boost it will provide, might be a better option than your sports drink. – Nicole Springle, RD


Q: Besides the fat content, what are the differences between 2% and 1% milk? - Anonymous
A: The different types of milk are all equally nutritious. Whether skim, 1% or 2% m.f., whole or homogenized, lactose-free, chocolate or powdered, milk provides essentially the same quantity of vitamins and minerals (e.g. calcium, vitamin A, D and B12). Only the fat and calorie contents vary. Choose the one you prefer and remember that Canada's Food Guide states that 250 mL of milk is one serving.

- Lois E. Ferguson


Q: Is it true that caffeine cancels out the benefits of calcium in your body? - Anonymous
A: Caffeine may lead to a loss of a small amount of calcium. For example, each cup of regular coffee you drink may result in a loss of calcium nearly equal to the amount found in one tbsp (15mL) of milk. To help counter this effect and boost your calcium intake, enjoy coffee beverages made with plenty of milk. A 12-ounce cafe latte made with skim milk (and no added sugar or whipped cream), has about 400 mg of calcium and 110 calories.

- Lois E. Ferguson


 
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