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 he
theme of Nutrition Month 2002, the ABC's of Healthy
Eating gives you an objective view of recent studies on Antioxidants, B vitamins,
Calcium and other nutrients essential to healthy bones. The ABC's of Healthy
Eating gives you tips and ideas put together by Dietitians of Canada to help
load up on the ABCs.
Starting March
1, visit the Dietitians
of Canada site, where you will find:
-
Four ABC fact
sheets
- the Nutrition
Challenge - an interactive quiz game to test your nutrition knowledge
- A survey
so you can let us know what nutrition topics are of interest to
you
- Tips and
healthy eating advice
- Recipes from
Dietitians of Canada newest recipe book entitled, Cook Great Food
for Antioxidants
Antioxidants, which are important to maintaining good health,
possibly contribute to the prevention of certain illnesses. Vitamin C,
Vitamin E and selenium are part of the antioxidant family. Carotenoids
such as beta-carotene, lutein and lycopene also have antioxidant
potential.
Load up on Antioxidants
Eat at least one dark green and one orange vegetable each day; go for dark green
vegetables such as broccoli, romaine lettuce and spinach; go for orange vegetables
such as carrots, sweet potatoes andwinter squash.
Choose
vegetable oils, wheat germ, peanut butter, nuts and grains for Vitamin
E.
Count
on Brazil nuts, meat, poultry and fish, not to mention cereal products,
dairy products and legumes (red beans, soya, lentils?) for
selenium.
for B Vitamins
Thiamin, riboflavin,
niacin, Vitamin B6, Vitamin B12 and folic acid are all part of the
B vitamin family associated with various body functions. For example,
Vitamin B12 and folic acid are involved in the synthesis of genetic
material, while riboflavin, Vitamin B6, Vitamin B12 and folic acid
are involved in the formation of red blood cells.
Load up on B Vitamins
Eat a variety of foods from the four groups of the Eating Well with Canada's
Food Guide. Bs are everywhere!
Special
Requirements
Folic
acid is needed before you become pregnant as well as during pregnancy.
It is challenging to get enough folic acid only from food, so pregnant
women and women of child-bearing age are encouraged to take a folic
acid supplement. Folic acid helps reduce the risk of the neural
tube defects in the fetus. Persons 50 and over may need a Vitamin
B12 supplement, because our ability to absorb Vitamin B12 decreases
with age. Vegetarians who do not eat any animal-based products nor
Vitamin B12-enriched products (soya and rice drinks and soya-based
meat substitutes) may also need a Vitamin B12 supplement.
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About folic acid for women of child bearing age and pregnant women
Eat a lot of foods rich in folic acid and take a daily vitamin/mineral
supplements, containing 0.4 milligrams of folic acid.
A few sources of folic acid:
Meats and substitutes:
Liver
Legumes (beans, chickpeas, soya), lentils
Sunflower seeds, nuts, peanut butter
Fruits and coloured vegetables:
Asparagus, cooked spinach, Romaine lettuce, Brussels sprouts, corn, green peas, broccoli, beets
Oranges and orange juice, canned pineapple, honey melons and cantalopes
Cereal products:
Wheat germ
Bread, cereals and enriched pastas
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for Calcium
In
Canada, one woman in four and one man in eight suffer from osteoporosis.
Moreover, women are more at risk, because they have less bone tissue
and the decline in estrogen production at menopause means more lost
bone mass. Maintain a calcium-rich diet and take part in physical
activities regularly to main your bone mass and prevent osteoporosis.
Load up on Calcium
Consume Milk and Alternatives appropriate for your age according to Eating
Well with Canada's Food Guide. A recent study on the dietary habits of Canadians
reported that men consume 1.8 portions per day on average and women 1.4 portions.
How many portions of milk products did you consume yesterday?
Special
requirements
Persons
who consume little or no milk or milk products or (calcium-enriched)
soya or rice drinks may need a calcium supplement. Consult with
a doctor or a dietitian to find out the type of calcium and appropriate
dosage.
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Did you know that?
Vitamin D, which is also essential to the formation and maintenance of the bone structure, allows for the absorption of calcium. Fluid
milk is enriched with Vitamin D, as well as certain soya and rice drinks (check the labels).
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And finally, the ABC's of Healthy Eating
All foods are good. Get out of your routine and be adventurous. Even when you are in a hurry, you can eat well. The suggestion box
includes two examples of quick and healthy meals. Also try our quick and tasty recipes from the new Dietitians of Canada recipe book,
Cook Great Food.
The
ABC's of healthy eating begins when eating and simplicity go hand
in hand! Are you willing to take the plunge?
How to get started:
Dietitians
of Canada to find all information on the 2002 Nutrition Month campaign.
The ABC's of Healthy Eating prepared by Dietitians of Canada.
Eating
Well with Canada's Food Guide for tips on healthy eating and suggested servings
from the four food groups.
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Suggestion Box?
If you find yourself standing in front of the freezers of your supermarket wondering what you will be eating that night?
- Pick a frozen lasagna (all four food groups!). Then go to the fruits and vegetables section to select all the ingredients you need for
a luscious salad (sprinkle on a bit of olive oil and balsamic vinegar). Finish up with a café au lait or a hot chocolate.
- Allow yourself to be tempted by some frozen fish. Don't forget the bag of frozen vegetables nearby. Serve with stir-fried vegetables
and brown rice. For dessert, serve quartered pear, mango or kiwis with a scoop of vanilla yogourt.
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Article prepared by the 
