Home       Send to a friend       Français
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!
Read the Nutrition Info
Calculate your healthy weight and assess your lifestyle habits.
Calculate my healthy weight

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.


IMPORTANT - please read Waiver of responsability


image
image

Learn more about the experts

Healthy eating

22 questions
Pages 1   2   3
Q: Hello, I want to know that how much peanuts per day is good for health? What is better to have cheese or butter? - Sanjeev
A: First, let’s focus on peanuts. Along with other nuts they are considered "meat alternatives" in Canada’s Food Guide. Canada’s Food Guide recommends two servings of Meat and Alternatives every day for females over the age of 19, and three servings every day for men.
One quarter cup or 60 ml of peanuts equals one serving and is considered an alternative for 75 grams (2 ½ ounces) of cooked fish, poultry or lean meat.

Nuts are relatively high in calories, but contain monounsaturated fats and essential polyunsaturated fats which are beneficial for the cardiovascular system.

Now, let’s look at cheese and butter. They fit in different places in Canada’s Food Guide. Cheese is part of the Milk and Alternatives group and 50 grams or 1 ½ ounces is considered one serving, as is 250 ml (1 cup) of milk. The food guide recommends two servings of Milk and Alternatives every day for females and males aged 19 – 50 and three servings over the age of 50.


So, you can think of a serving of cheese as providing you with nutrients similar to a glass of milk, whereas butter is not part of the daily recommendations in the food guide. It is considered more as a flavour enhancer, a tasty spread and an important ingredient in many recipes.


Lois Ferguson, RD


Q: Hi, I am wondering if the Whey in Buttermilk has fat and calories? I make a yogurt type "cream" made from buttermilk. Basically I just extract the water and whey over a 24 hour period(safely). It is so good but even using 1.5% buttermilk, but once the product is reduced it is actually high in calories for what you consume - 1 cup is generally reduced to 1/2 cup. - Serena Goebel
A: Whey is the liquid remaining after milk has been curdled and strained. Liquid whey contains lactose, vitamins, and minerals along with traces of fat. When you extract the water you are taking away the volume of the milk, but the calories and fat stay the same. The difference is, without the water the serving size needs to be smaller if you want to maintain the same amount of calories and fat.

Healthy eating doesn’t require you to cut out all the fat in your diet, in fact, the body needs fat to survive. However, we need it in smaller amounts, so it is important to consume higher fat foods in smaller portions. If you find you don’t stay full with the smaller portion, try pairing your yogurt with nutrient-dense, higher-fibre foods. Fibre is an important part of the diet and can help reduce the risk of developing heart disease and some cancers, and it also helps to keep you feeling full. Try mixing your yogurt with fresh berries, orange slices, pineapple or even a whole grain cereal to add some crunch. When choosing foods that have a little more fat, the key is to keep the portions moderate and enjoy every bite!

Nicole Springle, RD


Q: I looked at the canadian food guide and I think I have too many servings. I calculated my healthy weight and it is 20.1. Am I unhealthy ? - lila
A: Great question! I think that by 20.1 you are referring to your body mass index or BMI. A healthy range for BMI is between 18.5 and 24.9; but, keep in mind this is only part of being healthy. Even when you are within the normal range, if you aren’t eating a balanced diet and maintaining an active lifestyle, you may not be living a healthy lifestyle.

In this case the BMI can be a useful tool to indicate that although you may be eating more than the food guide recommends, you are still within a healthy weight range. This is a good sign that your body may just need a little more food than other people your age, and there is definitely nothing wrong with that. The more important concern is making sure you are making healthy food choices.

Try taking “My Healthy Weight Assessment” to get a full picture of your lifestyle habits before trying to figure out if you are healthy or not, and remember when it comes to diet, quality should be your first priority. After that you can let you body determine the quantity it needs to stay energized and satisfied.

Nicole Springle, RD


Q: I would like to have omega 3 but don't like fish. What can I have instead of fish? - Denise
A: There are some plant sources that contain a precursor to omega-3 fatty acids in the body, called alpha-linolenic acid. However, alpha-linolenic is not converted to omega-3 fats in the human body as efficiently as the ones found in fish. Good plant sources of alpha-linolenic acid are flaxseed, pumpkin seeds, canola oil, walnuts, and soybean oil. Another option would be to incorporate a fish oil supplement or a supplement that contains omega-3 from algae (where the fish get it from so your body doesn’t have to convert it).

However, one problem with a supplement is that you miss out on the other advantages that foods containing omega-3’s have to offer. Many of the plant foods that contain alpha-linolenic acid often provide components that have additional heart health benefits. For example, some health professionals recommend adding 2 tablespoons of ground or milled flaxseed to your diet each day because it’s also a good source of fiber and cancer-fighting lignans. There are also other foods available on the market that have incorporated omega-3’s fats, often the same type you get from fish. Omega-3 fortified eggs, yogurts and milk are all great sources of these fats, while also supplying protein and other essential vitamins and minerals. This allows you to enjoy the foods you love, while still getting all the benefits of omega-3’s in your diet.

Nicole Springle, RD


Q: Are ceasor salads healthy for you? - heatho101
A: Caesar salads can be a healthy pick, but it depends on how you top them. For example, a typical plain side Caesar salad is only about 70 calories. However, add dressing and croutons and you boost the total by 200 calories, with more than half of those calories coming from fat! If you use cheese and bacon, the fat and calories continue to climb.

But, by passing up on the extra toppings and choosing a light dressing, you can save yourself close to 150 calories and most of the fat. In addition, don’t forget that one cup of romaine lettuce counts for 1 serving of fruits and vegetables, the food group that most Canadians don’t get enough of.

Another important point to keep in mind is that food needs to be considered within the context of your entire diet. If you choose some foods that contain a little more fat or calories, this doesn’t mean your diet is not healthy. You should just make sure to include a good variety of nutrient-rich foods and ensure that you follow a balanced diet as recommended by Canada’s Food Guide.

Nicole Springle, RD


Q: I am a 50 year old vegetarian male with BMI appropriate to my height. I exercise intensely (Tennis, Jogging, brisk walking) but irregularly. I love my 3.25% milk (appx 0.3 litres / day), but my family is up against it and insist I have milk with lower fat content considering my age. What would you you advise? - Ramesh
A: Good for you for maintaining a healthy weight, and for drinking milk to provide protein and important vitamins and minerals. I have a suggestion about your exercise plan. You would do yourself a favour by changing your exercise plan and committing to exercise more regularly. It doesn’t have to be strenuous. Moderate activity on a regular basis will serve you better than intense exercise once in a while. Being physically active and knowing that you are getting all the nutrients your body needs every day are the two most important things that you can do for your health.

To help you with your question about your choice of milk, I suggest that you visit "My Healthy Weight Assessment" where you can answer questions on your eating habits and get expert feedback. A reasonable amount of fat fits in a healthy diet, and it’s all a question of how much and how often.

Based on the feedback you get at "My Healthy Weight Assessment," you may decide that you want to change some of your 3.25% milk to either 2 % milk or 1% milk. You may choose to use the lower fat milk options in your cereal or for when you make chocolate milk. Think it over and have fun exercising!

Lois Ferguson


Q: What exactly are correct portion sizes for different foods? Do the portion sizes vary for teenagers and if so, byhow much? - Caring
A: For a teenage girl 14-18 years, the Food Guide servings are as follows:
Vegetables and Fruit 7
Grain Products 6
Milk and Alternatives 3-4
Meat and Alternatives 2

For a teenage boy 14-18 years:

Vegetables and Fruit 8
Grain Products 7
Milk and Alternatives 3-4
Meat and Alternatives 3

To find out how much a serving is, go to www.myfoodguide.ca



How much is a Food Guide serving?

Vegetables and Fruit
- 125 mL (½ cup) fresh, frozen or canned vegetables or fruit or 100% juice
- 250 mL (1 cup) leafy raw vegetables or salad
- 1 piece of fruit

Grain Products
- 1 slice (35 g) bread or ½ bagel (45 g)
- ½ pita (35 g) or ½ tortilla (35 g)
- 125 mL (½ cup) cooked rice, pasta, or couscous
- 30 g cold cereal or 175 mL (¾ cup) hot cereal

Milk and Alternatives
- 250 mL (1 cup) milk or fortified soy beverage
- 175 g (¾ cup) yogurt
- 50 g (1 ½ oz.) cheese

Meat and Alternatives
- 75 g (2 ½ oz.)/125 mL (½ cup) cooked fish, shellfish, poultry or lean meat
- 175 mL (¾ cup) cooked beans
- 2 eggs
- 30 mL (2 Tbsp) peanut butter


For more examples check out www.myfoodguide.ca. Also check out the Nutrition Information on this website for yummy ways to eat foods that belong to each food group.

- Zannat Reza


Q: Hi, I am 35 years old and a single Mother of 2. I work at home and find that i snack alot and not on the good things either. I am also ADHD so being consistant in following and staying with something can be challenging for me. I tend to follow things more if I have a visual in front of me. Is there any ideas on how I can get menu plans for what would be heathy to each each day, and I can follow. I need to loose about 25lbs and want to do it right. Thank you, Angela - fancyface445
A: There are lots of great resources out there for healthy eating. I would encourage you to first take the “My Healthy Weight Assessment” on the website to start you off in the right direction. The best part is that based on your assessment you will be directed to various links on the website where our experts have put together practical tips to help you improve your eating and exercise habits.

One of the key concepts of healthy eating is to include balanced snacks daily, so you are on the right track. Our bodies need to be nourished every 3-4 hours with healthy nutritious foods to maintain our energy level, especially as a busy mom! However, making good choices is important to prevent cravings and keep you feeling satisfied after your snack so you don’t feel the need to keep eating constantly. Choosing at least two food groups from Canada’s Food Guide to Healthy Eating and including a good source of protein such as cheese, yogurt, nuts, eggs or milk will help to maintain your energy levels and keep you going. I recommend checking out the “Nutrition Info” section where you can find numerous tips on healthy eating. Tip #9 “Plan your snacks every day” has some great healthy snack ideas.

In addition, The “Eat Well, Live Well” section on the Dietitian’s of Canada website at www.dietitians.ca has some very useful tools and ideas for healthy eating and www.dairygoodness.ca is full of great tasting, nutritious recipes. For a guide on incorporating healthy foods into a complete day, visit Health Canada at www.hc-sc.gc.ca and click on “Canada’s Food Guide.”
Nicole Springle


Q: A student of mine asked me if there are trans fats in milk from dairy farms. She lives on a dairy farm and only drinks whole cow's milk. - Cindy
A: That is a great question! There are two types of trans fats that exist in our diets. Natural and artificially produced trans fats. Milk products contain small amounts of natural trans fats because they are produced in the stomachs of cows and other ruminant animals. This naturally occurring fat will be present in whole milk from the farm or the store; however, the important part is to know the difference between this type of trans fat and the artificial trans fat.

The naturally occurring trans fats have not been linked to health problems. In fact, studies have shown that some of them may actually be beneficial to health and protect against some types of cancers. Artificial trans fats are the ones that can be very bad for our health. They are by far the worst fats when it comes to increasing the risk of heart disease because they lower our good cholesterol and raise our levels of bad cholesterol.

To avoid the negative effects of artificial trans fats look at the labels of products to see if they contain partially hydrogenated vegetable oils, and avoid those foods if possible. Especially watch for commercially baked goods and fried foods, which are often high in artificial trans fats.

Whether you are on a dairy farm or buying milk in your local grocery store, it is important to note that the trans fat that is on the label is the naturally occurring kind, and along with the other 15 essential nutrients in cow’s milk, may be one of the many health benefits you are getting in your glass. So, drink up!

Nicole Springle, RD


Q: Egg contains 270 mg of cholesterol.our need is 300 mg.why should we not eat eggs on regular basis.if we do not consume this much cholesterol.our body will have to manufacture it.Pl.comment. - Shreekant Godkhindi
A: Cholesterol in food is different from the cholesterol in our blood. For most people, food cholesterol does *not* affect their blood cholesterol levels. Our liver produces about 80% of the cholesterol we need to be healthy. The rest comes from food.

Eggs are part of a healthy diet. A recent study showed that eating an egg a day is fine for your heart. If you already have a heart condition, then you should check with your physician.

To eat right, follow Canada’s Food Guide. Check out www.myfoodguide.ca. - Zannat Reza


Pages 1   2   3
 
This site is brought to you by the Registered Dietitians at Dairy Farmers of Canada with a reminder that physical activity and healthy eating habits that include milk products is the perfect combination for staying in shape.
Material to order Useful links Legal Contact Us
Please note that all the content related to www.yourhealthyweight.ca is not intended to replace the therapeutic advice of your physician, dietitian, certified fitness consultant or other health professional.
Experts who give you advice through www.yourhealthyweight.ca answer only questions relating to eating habits, physical activity and healthy weight management.
Any other subject is outside the expertise of www.yourhealthyweight.ca.
100% Canadian Milk