2024-2025 Student Resource Handbook

49 A healthy diet should contain approximately 20 to 30 grams of fibre a day, but most of us only get about half of that amount. Vegetables And Fruits: Vitamin Antioxidant And Fibre Powerhouses Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fibre. They are a great source of nutrients and are vital for a healthy diet. Fruits and vegetables should always be a part of every meal, and be your first choice for a snack. Try to eat a minimum of five portions every day. The antioxidants and other nutrients that exist in these foods can help protect against developing certain types of cancer and other diseases. Greens: Dark leafy green vegetables are a vital part of any healthy diet since they are packed with nutrients that include calcium, magnesium, iron, potassium, zinc, and Vitamins A, C, E and K. Greens help to strengthen the blood as well as your respiratory system. They are currently the most lacking food in the general Canadian diet. Be adventurous in your choice of nutritious greens: kale, mustard greens, broccoli, Chinese cabbage are just a few of the many options. Sweet Vegetables: Naturally sweet vegetables are a fantastic way to add healthy sweetness to all your meals and reduce your cravings for other kinds of sweets. Examples of sweet vegetables are corn, carrots, beets, sweet potatoes, yams, winter squash, and onions. Fruit: Eating a wider variety of fruit is another extremely healthy part of your daily diet. Fruits provide you with beneficial properties such as natural sugars, fibre, vitamins and antioxidants. You can pick either fresh or frozen, but focus on a wide variety. Berries are cancer-fighting, apples provide you with fibre, grapefruit, oranges, and mango’s offer vitamin C, you get the idea. Go for the brights: The brighter, deeper coloured fruits and vegetables are an indication that they contain much higher concentrations of vitamins, minerals, and antioxidants. Avoid: A large number of the prepared fruit juices usually contain up to as many as ten teaspoons of sugar in each cup; avoid them or dilute with water. Canned fruit often contains sugary syrup, and dried fruit, while an excellent source of fibre, is likely high in calories. Also, stay away from fried veggies or any smothered in dressings or sauces. You may still get the vitamins, but you will also be getting a lot of unhealthy fat and extra calories. Putting Protein Into Perspective During digestion, protein found in food is broken down into the 20 amino acids that are the basic building blocks that our bodies use to create its own protein. Our bodies need the protein to maintain our cells, tissues and organs. A lack of protein in our diets could result in slow growth, reduced muscle mass, weaken your heart and respiratory system and lower immunity. Protein gives us the energy to get up and go. It is also vital to eat healthy protein that is free of hormones and antibiotics. The majority of people in Canada eat more protein than is necessary. Focus on getting a higher quality versus getting more quantity. Each person is individual and likely may need different amounts of protein depending on their body and activity level. A complete protein source is one that provides all of the essential amino acids your body needs. Examples of what is good to for you to consume are animal-based foods like poultry, meat, fish, milk, eggs, and cheese. An incomplete protein source is one that is low in one or more of the essential amino acids. Complementary proteins are those of any two or more incomplete protein sources that together provide you adequate daily amounts of all the www.canadianliving.com