Few things compare to the sweetness of fresh-picked strawberries or the luscious first bite of watermelon that leaves juice dripping down your chin.
Fruits are not only delicious but healthful too. Rich in vitamins A and C, plus folate and other essential nutrients, they may help prevent heart disease and stroke, control blood pressure and cholesterol, prevent some types of cancer and guard against vision loss. They’re so good for you that Health Canada recommends that most women get seven or eight servings of fruit and vegetables each day.
If it’s the vitamins that promote good health, you may wonder if you can just pop supplements. Nope. Sun-drenched peaches and vine-ripened grapes contain more than just vitamins; they’re a complex combination of fibre, minerals, antioxidants and phytochemicals – as well as the vitamins – that work in combination to provide protective benefits. You can’t get all that from a pill.
All fruits offer health benefits, but the following 25 stand out as nutrient-dense powerhouses with the most disease-fighting potential. (Note: Only the best sources of each vitamin, mineral and antioxidant are listed in the « nutritional value » section.)
• Nutritional value (1 medium): 75 calories, 3 g fibre
• Disease-fighting factor: Apples contain antioxidants called flavonoids, which may help lower the chance of developing diabetes and asthma. Apples are also a natural mouth freshener and clean your teeth with each crunchy bite.
• Did you know? An apple’s flavour and aroma comes from fragrance cells in apple skin, so for maximum flavour, don’t peel your apple. Plus, the vitamins lie just beneath the skin.
• Nutritional value ( ½ avocado): 114 calories, 4.5 g fibre, source of vitamin E and folate
• Disease-fighting factor: Avocados contain healthy monounsaturated fats that can help lower cholesterol levels when eaten instead of harmful saturated fats. For a heart-healthy boost, replace butter with avocado on your favourite sandwich.
• Did you know? Babies love avocados. Their soft, creamy texture makes them easy to eat, and their high fat content helps with normal infant growth and development.
• Nutritional value (1 medium): 105 calories, 3 g fibre, source of vitamin B6, potassium and folate
• Disease-fighting factor: With 422 milligrams of potassium per banana, these sweet delights have more potassium than most fruit and may help lower blood pressure levels.
• Did you know? People with rubber latex allergies may also be allergic to bananas since the two come from similar trees and share a common protein.
• Nutritional value (1/2 cup/125 mL): 31 calories, 4 g fibre, rich in antioxidants
• Disease-fighting factor: Blackberries get their deep purple colour from the powerful antioxidant anthocyanin, which may help reduce the risk of stroke and cancer. Studies show that blackberry extract may help stop the growth of lung cancer cells.
• Did you know? The ancient Greeks called blackberries « gout-berries » and used them to treat gout-related symptoms.
Page 1 of 5Blueberry
• Nutritional value (1/2 cup/125 mL): 41 calories, 1.5 g fibre, rich in antioxidants
• Disease-fighting factor: Blueberries rank No. 1 in antioxidant activity when compared to 60 other fresh fruits and vegetables. Blueberries may help lower the risk of developing age-related diseases such as Parkinson’s and Alzheimer’s.
• Did you know? Blueberries freeze very well. Here’s how: Rinse, then let berries dry in a single layer on towels. Freeze in a single layer on rimmed baking sheets. Seal in freezer-safe containers for up to one year. Use them straight from the freezer in your morning cereal, blend them into a smoothie or mix into pancake or muffin batter. (You can also buy frozen blueberries year-round.)
The serving size listed for each fruit in our glossary counts as one serving in Canada’s Food Guide. The number of servings you need each day depends on your age and gender. For example, women between the ages of 19 and 50 need seven to eight servings of fruit and vegetables each day (three fruit and four vegetable servings would suffice). To determine the correct number of vegetable and fruit servings for you, visit the Health Canada website (www.hc-sc.gc.ca) at and search for « food guide. »
• Nutritional value (1/2 cup/125 mL): 25 calories, less than 1 g fibre, source of vitamin A, folate and potassium
• Disease-fighting factor: Cantaloupe is high in the antioxidant beta-carotene, which may help reduce the risk of developing cataracts. Cantaloupe is a perfect diet food since it has about half the calories of most other fruits.
• Did you know? Since bacteria can grow on the outside rind, it is important to wash cantaloupe before cutting into it.
• Nutritional value (1/2 cup/125 mL): 46 calories, 1.5 g fibre, rich in antioxidants
• Disease-fighting factor: Sour cherries contain more of the potent antioxidantanthocyanin than any other fruit. Anthocyanin may help reduce inflammation and ease the pain of arthritis and gout.
• Did you know? Sour cherries, commonly used in pie and jam, have more vitamin C than sweet cherries do, but much of it is lost when they are heated.
• Nutritional value (1/2 cup/125 mL): 25 calories, 2.5 g fibre, rich in antioxidants
• Disease-fighting factor: Cranberries are antibacterial and studies show that they can help treat and prevent urinary tract infections. Recent research has also linked cranberries to the prevention of kidney stones and ulcers.
• Did you know? Unsweetened cranberry juice makes an excellent mouthwash – studies show it can help kill bacteria and fight cavities.
• Nutritional value (2 dried figs): 42 calories, 1.5 g fibre, source of potassium, calcium and iron
• Disease-fighting factor: High in fibre, figs may help reduce the risk of heart disease.
• Did you know? Puréed figs make an excellent substitute for fat (like butter or oil) in baked goods. Simply purée 1 cup (250 mL) of dried figs with 1/4 cup (50 mL) of water, then replace half of the fat called for in the recipe with an equal amount of the fig mixture.
• Nutritional value (1/2 cup/125 mL): 90 calories, 2.5 g fibre, source of vitamin A,
rich in antioxidants
• Disease-fighting factor: Goji berries are a nutrient powerhouse, containing six vitamins, 21 minerals and a slew of antioxidants. They have been linked to the prevention of diabetes and cancer, but more research is needed to understand their effects.
• Did you know? Dried goji berries, which look like dried cranberries, can be found in most health food and bulk stores.
Note: Health Canada has warned people using the prescription drug Warfarin to avoid goji berries, because they can alter the drug’s effectiveness.
If your favourite fresh fruit is only available for six weeks of the year, head to the frozen food aisle. Grocery store freezers house a variety of affordable frozen fruit, ranging from cubed mango to woodland blueberries to tropical fruit salad.
Not only is frozen fruit convenient, but it’s also equally nutritious – if not more so – than its fresh counterpart. Fresh fruit starts to lose nutrients as soon as it’s picked. The time between harvest and consumption can be long enough for significant nutrient losses to occur. Frozen fruit, however, is picked and frozen immediately, retaining much of the nutrient value. Plus, since frozen fruit is already washed, peeled and cut, it’s a breeze to use. It can be thawed at room temperature or defrosted in the microwave. Once defrosted, eat it as you would fresh fruit, or use it atop cereal, mixed in yogurt or blended into smoothies.
• Nutritional value (1/2 cup/ 125 mL): 53 calories, less than 1 g fibre, source of manganese
• Disease-fighting factor: Grapes contain resveratrol, an antioxidant that may help prevent heart disease by reducing blood pressure levels and lowering the risk of blood clots. Resveratrol may also help stop the spread of breast, stomach and colon cancer cells.
• Did you know? You can freeze red and green grapes and use them as colourful ice cubes in your favourite drinks. They add a special touch to sparkling water or Champagne.
• Nutritional value (1/2 grapefruit): 52 calories, 2 g fibre, source of vitamin A
• Disease-fighting factor: Pink grapefruit contains lycopene and flavonoids, which may help protect against some types of cancer. Grapefruit also boasts an ample supply of pectin, a soluble fibre that may help lower cholesterol levels.
• Did you know? Grapefruit can heighten the effect of certain drugs, including cholesterol-lowering statins. Check with your pharmacist to see if grapefruit may interfere with any of your medications.
• Nutritional value (1 large): 56 calories, 3 g fibre, source of vitamins C and E, and of magnesium and potassium
• Disease-fighting factor: With more vitamin C than oranges, kiwis can help in the development and maintenance of bones, cartilage, teeth and gums. They can also help lower blood triglyceride levels (high triglycerides increase the risk of heart disease).
• Did you know? Most people remove the fuzzy skin, but kiwis can actually be eaten whole – skin and all.
• Nutritional value (1/2 medium): 54 calories, 1.5 g fibre, source of vitamins A and E
• Disease-fighting factor: Mangoes are high in the antioxidants lutein and zeaxanthin, which may help protect vision and reduce the risk of age-related macular degeneration (the leading cause of blindness in adults).
• Did you know? Mangoes can be enjoyed ripe as a sweet, juicy dessert choice or unripe as a sour, crunchy addition to chutney and salads.
• Nutritional value (1 medium): 62 calories, 3 g fibre, source of vitamin C, folate and potassium
• Disease-fighting factor: Oranges are a good source of folate, an important vitamin for pregnant women that can help prevent neural tube defects in their infants. They also contain a phytochemical called hesperidin, which may lower triglyceride and blood cholesterol levels.
• Did you know? The edible white part of the orange rind has nearly the same amount of vitamin C as the flesh, so eat that part too!
• Nutritional value (1/2 medium): 59 calories, 3 g fibre, source of folate, vitamins A and C
• Disease-fighting factor: Papayas contain papain, an enzyme that aids digestion. Plus, their high vitamin A content aids in maintaining the health of the skin.
• Did you know? The black seeds inside the papaya are edible and have a sharp, spicy flavour. Try blending them into salad dressing as a substitute for black pepper.
• Nutritional value (1 medium): 58 calories, 2 g fibre, source of vitamin A
• Disease-fighting factor: High in vitamin A, peaches help regulate the immune systemand can help fight off infections.
• Did you know? Peaches do not get any sweeter once they have been picked, so avoid buying underripe peaches.
• Nutritional value (1 medium): 96 calories, 5 g fibre
• Disease-fighting factor: Much of the fibre found in pears is soluble, which can help prevent constipation. Soluble fibre may also help reduce blood cholesterol levels and prevent heart disease.
• Did you know? Unlike most other fruits, pears don’t ripen well on the tree. Instead, pears are harvested when mature and are allowed to finish ripening under controlled conditions.
• Nutritional value (1/2 cup/125 mL): 40 calories, 1 g fibre
• Disease-fighting factor: Pineapple contains a natural enzyme called bromelain, which breaks down protein and helps aid digestion. Bromelain may also help prevent blood clots, inhibit growth of cancer cells and speed wound healing.
• Did you know? Since bromelain breaks down protein, pineapple juice makes an excellent marinade and tenderizer for meat.
• Nutritional value (1/2 fruit): 53 calories, less than 1 g fibre, source of vitamin A and potassium
• Disease-fighting factor: Pomegranates contain antioxidant tannins, which may protect the heart. Studies show that daily consumption of pomegranate juice may promote normal blood pressure levels and reduce the risk of heart attacks.
• Did you know? Pomegranates contain glistening, jewel-like seeds called arils that can be pressed into juice. One medium pomegranate yields about 1/2 cup (125 mL) of juice.
Page 4 of 5Prune
• Nutritional value (3 prunes): 60 calories, 2 g fibre, source of vitamin A
• Disease-fighting factor: Prunes are a source of the mineral boron, which may help prevent osteoporosis. Prunes also impart a mild laxative effect due to their high content of a natural sugar called sorbitol.
• Did you know? Marketers in the United States are trying to legally rename prunes « dried plums » to appeal to a younger market.
• Nutritional value (1/2 cup/125 mL): 32 calories, 4 g fibre, source of folate and magnesium
• Disease-fighting factor: Raspberries are rich in ellagic acid, an antioxidant that may help prevent cervical cancer. Promising studies in animals have led researchers to believe that raspberries may also help treat esophageal and colon cancer.
• Did you know? Raspberries are so perishable that only three per cent of Canada’s raspberry crop is sold fresh. The remaining berries are used to make jam, baked goods and other delicacies.
• Nutritional value (1/2 cup/125 mL): 23 calories, 1.5 g fibre, source of vitamin C
• Disease-fighting factor: Strawberries are rich in several antioxidants that have
anti-inflammatory properties, including helping to prevent atherosclerosis (hardened arteries) and to suppress the progression of cancerous tumours.
• Did you know? The flavour and colour of strawberries is enhanced by balsamic vinegar. For a fabulous dessert, drizzle balsamic vinegar over ripe strawberries and serve with vanilla ice cream.
• Nutritional value (1 medium): 22 calories, 1.5 g fibre, source of vitamin A, folate and potassium
• Disease-fighting factor: Tomatoes are nature’s best source of lycopene, a potent antioxidant that may help reduce cholesterol levels and protect against advanced-stage prostate cancer.
• Did you know? Tomatoes cooked with a touch of oil provide more lycopene than raw tomatoes, so a rich tomato sauce made with olive oil is a healthy choice.
• Nutritional value (1/2 cup/125 mL): 23 calories, less than 1 g fibre, source of vitamin A
• Disease-fighting factor: Watermelon is 92 per cent water, making it aptly named. It’s a great addition to any weight-loss diet because it is low in calories and satisfies the sweet tooth.
• Did you know? Watermelon rinds and seeds are both edible. Roasted, seasoned seeds make a great snack food, and the juicy rind can be stir-fried, stewed, or pickled.
Phytochemicals: Most of the more than 1,000 known phytochemicals have antioxidant properties that help protect our cells against disease-causing damage. Phytochemicals are often identified by their colour (for example, the purple-hued anthocyanins in blackberries and the red lycopene in tomatoes). Each colourful phytochemical provides a different health benefit to the body, so for the best protection against a variety of diseases, choose an array of colourful fruits each day.
Free radicals: Harmful molecules that occur naturally in the body or that come from pesticides, pollution, smoking and radiation. They damage the body’s cells, which can lead to cancer and heart disease.
Antioxidants: Powerful substances that can protect the body against the harmful effects of free radicals. Some of the vitamins, minerals and phytochemicals found in fruit can act as antioxidants.
Source : www.canadianliving.com
33 Simple Diet and Fitness Tips
Diet and workout tips that work
Say hello to H20
Find the best fitness friend
Stock up on these
Relieve those achy muscles
Curb your sweet tooth
Buy comfy sneaks
Pick your perfect tunes
When to weigh
Police your portions
Combat cocktail hour
Eat this, run that
Turn your cheat day around
Run with this
Be a weekend warrior
Fun up your food
Up your exercise
Have a fruity ice cream sundae
Swap out your shoes
Snag the right support
Relieve those side stitches
Shake your way slim
Fuel for fitness
Say goodbye to peer pressure
Savor your carbs
Ditch your working lunch
Slim up your snack
Find healthy fast food
Be a mighty maintainer
Up your fiber intake
Work out in the morning
Have a hearty breakfast
Nutrition for kids: 5 tips
Nutrition for kids: 5 tips
1) Stick to concrete ideas
Avoid abstract concepts. Children only start to understand abstract concepts once they reach about 11 or 12 years old. For example some concrete ideas are:
- Eat lots of different foods every day
- Eat fruit and vegetables of all colours of the rainbow every day
- Talking about whole food items
- Classifying foods by where they come from
- “Sometimes” and “everyday” foods
- Note: the classification of foods into everyday or sometimes is an abstract concept, but how often foods are recommended to be eaten is a concrete idea.
Some abstract concepts are:
- Vitamins and minerals
- Other nutrients that can’t be seen (e.g. protein, calcium, saturated fat)
- Classification of foods by nutrients
- Recommended serve size; daily recommended serves
- Chronic disease risk
- Processes by which food affects health
2) Avoid complicated phrases
Kids can often recite facts and phrases without really understanding them. For example, younger children probably don’t understand what ‘variety’ means and many kids might only know the word ‘diet’ to be a special way of eating (for example to lose weight or for diabetes) rather than a person’s everyday food consumption. Other terms kids might not understand are healthy weight, low fat or low sugar. When talking with your child, keep checking in with them and ask them to explain back to you what they know – that way you’ll get an idea for how much they’ve grasped.
3) Use props!
When referring to a particular food, use the real food item or a picture of the food so your child knows what you’re talking about. Chat about the food you’re preparing and eating for dinner. Ask them how the food grows or where you can find it; discuss seasonal produce and the kinds of environments foods need to grow.
4) Be meaningful
Kids live in the present, so focus on the immediate benefits rather than long term ones. Being strong, growing well and having enough energy to climb the monkey bars are important concepts to kids. They’re less concerned about their longterm disease risk or heart health!
5) Be a role model
Research shows what you eat and do influences children’s habits more than what you say. Studies also show that an authoritative parenting style is also associated with positive dietary results in children. Authoritative parenting doesn’t necessarily need to be overly restrictive nor lax, but it sets some boundaries around the consumption of “sometimes” foods. Families that eat meals together are also associated with children who eat more fruit and vegetables.
Diet During Pregnancy
Dieting During Your Pregnancy
What does diet during pregnancy mean? When we refer to diet during pregnancy, we are not speaking about restricting calories or trying to lose weight. Dieting to lose weight during pregnancy can be hazardous to you and your baby, especially since a weight loss regimen may restrict important nutrients such as iron, folic acid, and other important vitamins and minerals.
Therefore, we recommend avoiding popular diets such as Atkins, South Beach, The Zone, Raw Food Diet, and so on.
The type of diet we encourage during pregnancy refers to fine-tuning your eating habits to ensure you are receiving adequate nutrition for the health of you and your baby. Healthy eating during pregnancy is critical to your baby’s growth and development. In order to get the nutrients you need, you must eat from a variety of food groups, including fruits and vegetables, breads and grains, protein sources and dairy products.
Typically, you will need to consume an extra 300 calories a day.
It is always important to eat a variety of foods throughout the day making certain you get the nutrients both you and your baby need. Here is a look at the food groups and some suggested sources for creating a healthy diet during pregnancy.
Fruits and Vegetables: Fruits and vegetables contain many important nutrients for pregnancy especially, Vitamin C and Folic Acid. Pregnant women need at least 70 mg of Vitamin C daily, which is contained in fruits such as oranges, grapefruits and honeydew, and vegetables such as broccoli, tomatoes, and brussel sprouts.
In order to prevent neural tube defects, 0.4 mg of folic acid per day is recommended. A good source of folic acid can be found in dark green leafy vegetables (other sources of folic acid include legumes, such as black or lima beans, black-eyed peas, and veal). You should have at least 2-4 servings of fruit and 4 or more servings of vegetables daily.
Breads and Grains: The body’s main source of energy for pregnancy comes from the essential carbohydrates found in breads and grains. Whole grain and enriched products provide important nutrients such as iron, B Vitamins, fiber and some protein, even. You can get the required amount of folic acid from fortified bread and cereal.
Depending on your weight and dietary needs, you should consume anywhere between 6-11 servings (6-11 oz) of breads/grains daily.
Protein: Meat, poultry, fish, eggs, and beans contain the protein, B vitamins and iron needed in pregnancy. Your developing baby needs plenty of protein, especially in the second and third trimesters. Iron helps to carry oxygen to your growing baby, and also carries oxygen to your muscles to help avoid symptoms such as fatigue, weakness, irritability, and depression.
The U.S. RDA recommends about 27 mg per day. Lean beef, chicken, lamb, liver, turkey, and veal are good options. Fish and some other seafood can be a good nutritional choice for pregnancy, within guidelines. Fish that contain high levels of mercury should be avoided. (Read more about Fish and Mercury Levels). You should consume at least 3 servings of proteindaily.
Dairy Products: At least 1000 mg of calcium is needed daily to support a pregnancy. Calcium is essential for building strong teeth and bones, normal blood clotting, and muscle and nerve function. Since your developing baby requires a considerable amount of calcium, your body will take calcium from your bones, if you do not consume enough through your diet (which can lead to future problems, such as osteoporosis).
Good sources of calcium include milk, cheese, yogurt, cream soups, and puddings. Some calcium is also found in green vegetables, seafood, beans and dried peas. You should consume at least 4 servings of dairy productsdaily.
A Complement to Nutrition
Prenatal Vitamins: Although the main source of vitamins and nutrients needed during pregnancy should come from your diet, a daily prenatal vitamin can help fill small gaps—just in case you unintentionally do not get enough key nutrients. Prenatal vitamins should be taken up to three months before conception, if possible.
Consult your healthcare provider about which supplement is best for you.
REMEMBER – a prenatal vitamin, or any other supplement can only complement a healthy diet during pregnancy.
Sample Daily Menu
The following sample menu will give you some idea of what a pregnant woman should typically consume in a day for a healthy diet during pregnancy. Three small, but balanced, meals and three light snacks throughout the day are a good rule of thumb to ensure you and your baby’s nutritional needs are met.
Breakfast: Oatmeal cereal, banana, 1 slice whole wheat toast, 2 tsp jam, 1 cup skim milk
Snack: 1 cup yogurt, grapes
Lunch: Turkey (if deli meat, do not eat cold – heat to steaming to avoid Listeria) and cheese sandwich on whole wheat bread, small bag potato chips, pear, and 1 cup skim milk
Snack: Raw veggies and low-calorie dip
Dinner: 4 oz chicken, 1 cup wild rice, 1 cup veggies, 1 cup skim milk
Snack: fresh fruit or low-fat frozen yogurt