Nutrition
Tags
PE
Cegep/2
Word count
319 words
Reading time
2 minutes
Types
Vegetables and fruits
Nutrients:
- Fibre
- Carbohydrates
- Vitamins and minerals
- => lower risk of cancer, heart disease and type 2 diabetes
Choice:
- ½ of the whole plate
- Eat the rainbow
- Eat frozen or canned vegetables and fruits without added sugars
- Don't overeat dried fruits <= sugar concentrated
- Replace juice with whole or cut vegetables and fruits
Preparation:
- Keep cut up fresh vegetables for a quick snack
- Add to whole grain cereals or yogourt
Whole grain
Nutrients:
- Fibre
- Vitamins and minerals
- => lower risk of stroke, colon cancer, heart disease and type 2 diabetes
Choice:
- ¼ of the whole plate
- Eat whole grain foods without added sodium, sugar or saturated fat
- Try whole grain cereals, chips, pasta, oats, quinoa and brown rice
Preparation:
- Add vegetables, spices and herbs to enhance flavours
- Add quinoa, brown or wild rice to soups or salads
Protein
Choice:
- ¼ of the whole plate
- Beans, peas and lentils
- Nuts and seeds
- Peanut butter on celery sticks
- Fish
- Milk and dairy products
- Yogourt
- Eggs
- Soy beverages and products
Preparation:
- Drain off extra fat after cooking
- Trim visible fat from meat
Fat
Choice:
- Eat foods containing unsaturated fat:
- Nuts and seeds
- Avocado
- Fish
- Unsaturated oils
- Eggs and lean meats
- Don't eat foods containing saturated or trans fat:
- Frozen desserts
- Ice cream
- Cheese
- Fat or processed meats
- Deep fried foods
- French fries
- Frozen desserts
Highly processed foods
Nutrients:
- Sodium
- => +blood pressure and heart disease
- Sugar
- => +obesity, type 2 diabetes and cavities
- Saturated fat
Choices:
- Replace sugary drinks with water
- Make highly processed foods at home
- Read food label when grocery shopping
Ajitani Hifumi