faqs

  1. what are trans fats and why are they bad?
  2. what would represent a healthy meal?
  3. what are some healthy snack options?
  4. how much water should I drink per day?
  5. how much fibre should I eat?
  6. are carbs (carbohydrates) good for me?
  7. what is the right weight for me?
  8. should I take vitamin and mineral supplements?
  9. are some fats better than others?
  10. what are good sources of nutritional information?
  11. how can I include more whole grains in my diet?
  12. can alcoholic beverages be part of a healthy lifestyle?

1. what are trans fats and why are they bad?

Research shows that consuming either saturated or trans fat raises the levels of the so-called "bad" cholesterol (serum LDL-cholesterol) in your blood. LDL-cholesterol increases the risk of heart disease. In addition to raising "bad" cholesterol levels, trans fat also reduces the levels of the so-called "good" cholesterol (HDL-cholesterol). HDL-cholesterol protects against heart disease.
Click here for more information on trans fats.

2. what would represent a healthy meal?

To provide all the nutrients, vitamins and minerals your body needs, a well-balanced diet should include fruit and vegetables, grain products, dairy products and a reasonable quantity of meat.
Refer to Canada’s Food Guide for details.

Your breakfast should include 3 of the 4 groups included in the guide. At lunch and dinner, your plate should be divided in three: ½ vegetables, ¼ meat or substitute and ¼ grain products. Fruit, soy pudding and yogourts are great healthy desserts.

3. what are some healthy snack options?

Snacks can be integrated into a healthy diet. They enhance energy levels while increasing control of your calorie intake during your next meal.

Here are some ideas for healthy snacks:

  • Cottage cheese with fruit
  • Smoothies (fresh fruit and milk mixed in a blender)
  • Whole grain cereal with milk
  • Low-fat crackers and cheese
  • Vegetables with hummus
  • Whole grain bread slice with peanut butter
  • Vegetable cocktail beverage and cheese
  • Yogourt with fruit

You can also combine vegetables, fruit or grain products with a source of protein (cheese, peanut butter, beans, etc.). By doing so, you won’t be starving by your next meal which will allow you to make better food choices.

4. how much water should I drink per day?

Unless your doctor tells you that you have to limit your liquids, you should try to drink at least 1 to 2 L of liquids per day. This includes water, juices, milk and soups.

It is very important that you drink before feeling thirsty. By the time you feel thirsty, you are already dehydrated. Don’t forget that fruit and vegetables contain a lot of water too, and contribute to your hydration level.

5. how much fibre should I eat?

The new DRI (dietary reference intakes) indicate that men from 19 to 50 years old should eat at least 38 g of fibre per day, and a minimum of 30 g per day if they are older.  Women younger than 50 years old should incorporate 25 g of fibre in their diet, 21 g if they are older.

Fibre found in whole grain bread, cereals, fruit and vegetables are important because they improve gastrointestinal function, slow down the absorption of sugars and decrease the risk of heart disease.

6. are carbs (carbohydrates) good for me?

45% to 65% of your calories should come from carbohydrates, a maximum of 20% to 35% from fat and 10% to 35% from protein.

You also need the energy provided by carbohydrates to maintain the level of physical activity recommended for your overall health.

To minimize the spikes that carbohydrates can cause in your blood sugar levels, try to eat more complex carbohydrates with lower glycemic index values.

7. what is the right weight for me?

One of the indicators of body weight is the BMI (body mass index). To be in your healthy weight range, your BMI should be between 18.5 and 25.  Under 18.5, you are underweight and you increase your risk of developing osteoporosis and infertility, along with other health problems. If your BMI is more than 25, weight loss is encouraged.  A BMI higher than 25 increases the risk of health problems such as heart disease, diabetes, high blood pressure and cancer.

A healthy diet and regular physical activity can help maintain a healthy BMI. Click here to calculate your BMI.

8. should I take vitamin and mineral supplements?

Naturally, food is the best source of vitamins and minerals because it contains nutrients that are beneficial to health that are not found in pills. A well-balanced diet that follows Canada’s Food Guide provides you with all the vitamins and minerals your body needs.

Some people believe that the higher your vitamin intake, the better. That is not true! High doses of some nutrients can be harmful. Some supplements may otherwise be recommended for specific conditions like osteoporosis and anaemia or during pregnancy. Be sure to check the labels and consult a physician before you start taking a supplement.

9. are some fats better than others?

Good fats include polyunsaturated and monounsaturated fats. They are found in oils like flax, sunflower, olive and canola, as well as in avocado and nuts. Omega-3 polyunsaturated fats are also a type of “good fat”. They are found in foods such as flax seeds and fatty fish.

Saturated and trans fats are considered bad because they increase cholesterol levels in blood that put your health at risk. Saturated fats are found in animal products as well as in palm oil. Trans fats are found in products containing partially hydrogenated oils like cookies, cakes and donuts. Those fats should be restricted to a minimum. Find out more about fats here.

10. what are good sources of nutritional information?

There’s a lot of unproven and incorrect information on the web. Don’t believe everything that you read; those sites may actually give you advice that can be harmful to your health.

Here are some other reliable sites about nutrition and health:

11. how can I include more whole grains in my diet?

Health professionals recommend at least 3 servings of whole grains a day as part of a healthy diet. Whole grain breads, crackers, pasta, brown rice and oatmeal are healthy examples of whole grain foods that can be easily integrated into your daily diet. There are more and more whole grain products available in stores, just look for “whole grain” as the first ingredient in the ingredient list to find out whether your bread, pasta or cereal is made with whole grains.
Check out some easy sandwich recipes here.

12. can alcoholic beverages be part of a healthy lifestyle?

Consumed in moderate quantities, alcohol can be beneficial to heart health. Like physical activity, it has the ability to increase good cholesterol (HDL). We can say the same thing of all alcohol (beer, wine and spirits), but wine in particular has added value thanks to its polyphenol content. Red wine is the richest in phenolic compounds, especially if it is from the Pinot noir grape variety. One glass of wine (125 mL) per day for women and two glasses of wine per day for men is the recommended amount for optimal heart protection. Caution: those with high blood pressure and pregnant women should avoid alcohol. Alcohol abuse is also associated with an increase in risk of several types of cancer including breast, mouth, larynx, oesophagus and liver cancer.

polyphenols
Powerful antioxidizing substances found in plants. Polyphenols contribute to the taste (astringency) and colour of wine as well as to the protection of vines against environmental stress. Flavonoids are a category of polyphenols found in wine.

Content found on this site is for informational purposes only and should not be used as health advice. Please consult a physician for personal health advice.