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Healthy eating

22 questions
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Q: I am followwing the Canada Food Guide and keeping tract of everything i eat. However, i do not know in what categories would the following foods be included-popcorn (microwave low sodium), Cottage cheese, Is this a meat replacement, or do i list this as diary. Also, miscellaneous foods such as "Kashi " bars.Thank you.SB. - Sylvia
A: First off, it’s great that you’re following the Food Guide!

Popcorn counts as a Grain Product. In fact, 2 cups (500 mL) is one Food Guide serving.

As for cottage cheese, 1 cup (250 mL) counts as one Food Guide serving in the Milk & Alternatives group. Something like a Kashi bar would count as a Grain Product.

To learn more about which foods fit into which food group, check out: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/index-eng.php

- Zannat Reza, RD


Q: why should i drink milk? - Veron
A: Let me give you five great reasons to drink milk.

1) Milk is packed with 16 essential nutrients.

2) Research shows that enjoying two cups of milk every day is a great way to reach and maintain a healthy weight.

3) The protein in milk will help curb your hunger and cut cravings between meals.

4) Milk delivers a powerful team of nutrients to keep your bones strong. It boasts calcium, vitamin D, magnesium, vitamin A, and phosphorus—all of which work together to keep bones at their best.

5) Enjoying milk is part of the DASH diet, which keeps your blood pressure in check so that your heart stays healthy.

To find out more, check out: http://www.dairygoodness.ca/en/consumers/be-well/health-milk-products/health-matters/bienfaits-sante.htm

And the best part is there are lots of ways to enjoy milk: straight up, chocolate milk, puddings, soups, smoothies, and in muffins, pancakes and with cereal.

Bon appétit!

- Zannat Reza, RD


Q: I know that 7-10 servings of fruits and vegetables are recommended daily....but, this seems quite a lot. I do have both of them daily, but I'm sure it's not that much. Could you let me know how I can make sure I have the recommended servings? Thank you! Love this site! - birdie
A: It's good news that you enjoy this site and are also very motivated to enjoy fruits and vegetables. They have so many health benefits and are our true allies in helping to keep our bodies healthy and guard against disease. For females aged 19-50 the recommended number of servings of Vegetables and Fruits is 7–8; for males it's 8-10. Over the age of 51, the recommendation is seven servings for both males and females. Here are some examples of servings: ½ cup (125 mL) fresh, frozen or canned fruits or vegetables or juice, 1 cup of raw leafy greens or 1 piece of fruit. So, if you have 1 cup of juice at breakfast, 2 cups of salad with your lunch, an apple for a snack, ½ cup of carrots and ½ cup potatoes at dinner, you’re already at seven servings. Set a goal of eating at least one dark green and one orange vegetable each day and get as wide a variety of fruits and vegetables as possible. Try grating some crunchy radishes into your salad or find a recipe using canned pumpkin in a tasty soup. There are so many ways to make eating fruits and vegetables a pleasure.

Lois Ferguson, RD


Q: Is there a daily intake for Carbohydrates, fibre, fat and protien? If so, do you think you could let me know what they are, i'm trying to set goals and i'm writing everything down but i have no idea how much fibre, carbs, protien or fat is supposed to be the maximum in a day. Thank you! - court09
A: There is an even easier guide to be sure that you are getting all the fibre, fat, protein and carbohydrates you need every day, plus the vitamins and minerals that you need to be healthy. The calculations have all been done and put into Canada’s Food Guide www.myfoodguide.ca. It takes into account your age and your gender. If you follow the recommendations for the number of daily servings from each food group and also make sure that you choose a variety of foods within the food groups, you will have a balanced diet that provides you with all the nutrients that you require. And here’s another tip. Check out “My Healthy Weight Assessment” and click on “Assessing My Eating Habits.” This will give you some personal feedback based on your own eating habits and will help you set goals for eating in the healthiest way possible. Good for you for being motivated to look after your health.
Lois Ferguson, RD


Q: is it ok of i eat lots of dried fruits? along with milk instead of my dinner?and galss of milk in the moring too. - lida
A: The most nutritious dinners that will supply your body with what it needs to keep you feeling healthy and vibrant need to have foods from at least three of the four food groups. So with dried fruit and milk you’ve covered two food groups. Now you need a serving of Meat and Alternatives such as fish, eggs, nuts, chicken or beef. And ideally enjoy a serving of Vegetables, too. Sometime during the day be sure to also have whole grain bread or cereal.

The foods in the different food groups give our bodies the variety of vitamins and minerals, plus the protein, fat and carbohydrates that we need for energy and to supply your cells with all the nourishment they need to function at maximum performance.

Have a look at "My Healthy Weight Assessment" and answer the questions under "Assessing My Eating Habits." You’ll get some personalized facts that will help encourage you to eat a larger of variety of foods that will help you feel great.

Lois Ferguson, RD


Q: Can you provide a complete daily menu for a week or month. No options just what to have on a daily basis to loose weight. I realiize everyone is different but putting together a daily menu is difficult and when you do it yourself you fall off track. - doug
A: You are right that everyone is different; however, Canada’s Food Guide is designed to encourage healthy, balanced eating that ensures you are meeting your nutrient needs while providing instruction on appropriate portions and amounts for your age and sex. The website also has numerous interactive tools that can help you to customize the food guide to your own personal preferences. I would encourage you to visit www.myfoodguide.ca and explore the various options provided for menu planning, meal ideas and making wise food choices.

Another great option is “Let’s Make a Meal,” a menu planning tool provided on the Dietitians of Canada website. It allows you to choose various menu items for breakfast, lunch, dinner and snacks, and compares your choices against the food guide servings recommended by Canada’s Food Guide. Check it out at http://www.dietitians.ca/public/content/eat_well_live_well/english/menuplanner/Overview.asp.

If you are still finding it difficult to achieve your weight loss goals or plan an appropriate menu, a consultation with a Registered Dietitian might be what you need to provide you with individualized recommendations. Visit www.dietitians.ca to find one in your area.

Nicole Springle, RD


Q: I like potatoes, all kinds - potato chips. fries, roasted potatoes. Is there any healthy way to prepare potatoes? Thanks. - Lailai
A: To make you feel better about eating potatoes, here are a few facts: A plain medium potato in its skin contains more potassium than a banana and nearly half the recommended daily intake of Vitamin C. It also contains as much fibre as a 1/3-cup serving of oat bran and is a source of zinc, iron, phosphorus and magnesium. The most healthiest way to eat a potato is baked, steamed or microwaved with the skin on. Or, cut it into strips or chunks, drizzle with a little canola oil and bake it in the oven.

It would be a good idea if you steer away from potato chips and fries because of the high fat content. Learn to enjoy potatoes prepared with less fat. Here is a good topping for baked potatoes: Sprinkle with grated cheese and a little salsa and chopped onions.

Lois Ferguson, RD


Q: Why is the brown bread made with whole grains seems to have more fat grams than a serving of white bread? Isn't it better to eat something with less fat grams? - Lisamcd
A: It may have something to do with white bread only having one part of a grain kernel. Whole grain bread contains all three parts of a grain (bran, endosperm and germ). The germ, which is missing from white bread, is a concentrated source of nutrients and energy (i.e. fat).

The key is to eat more whole grains and not worry about the extra bit of fat. We all need some fat in our foods to be healthy. Generally speaking, it’s best to judge a food by the whole package of nutrients it offers and not fixate on the number of fat grams in it.

- Zannat Reza RD


Q: Hi. I never used to check the food labels of things I ate. I'm desperately trying to change that, but I was very concerned when I noticed the peanut butter I had eaten so much of contained hydrogenated vegetable oil. I found some natural just peanuts peanut butter. Is this a good idea and a change worth making? - manis
A: It’s a good idea to limit the amount of hydrogenated oils you eat as much as you can. These oils are a source of industrial trans fats, which can increase your risk of heart disease.

As for peanut butter, finding a brand with no hydrogenated oil on the label would be my recommendation. You can go for the “just peanuts” versions or find a brand that does not contain hydrogenated oil (some companies have taken out the hydrogenated oil from their products).

Overall, peanut butter is a great source of protein and other nutrients. Two tablespoons of peanut butter count as one serving from the "Meat and Alternatives" food group. We’re big fans of peanut butter at our house. Enjoy!

- Zannat Reza, RD


Q: I NEED TO KNOW IF THERE IS A DIFFERENCE BETWEEN SALTS. IS SALT FROM THE HIMALAYA MTS. BETTER FOR YOU THEN REGULAR TABLE SALT. I 'VE BEEN TOLD THE SALT FROM THE MTS. HAS A LOT OF GOODNESS, SO MY HUSBAND AND I SWITCHED TO IT. IT'S MORE EXPENSIVE. - KATHLEEN KRAKENBERG
A: There certainly has been a lot of interest in gourmet salts lately.
Whether it is fine grained or has large crystals, the salt will have been produced by the evaporation of sea water. The various varieties may have traces of minerals that give them different flavours. But still, it’s sodium chloride, the same as table salt. Sometimes, specialized salts are promoted as healthful alternatives to ordinary table salt, but the sodium content is roughly comparable. The small amounts of other minerals offer no known health advantages. As with other salts, use the specialized salts judiciously.

Lois Ferguson, RD


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