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Your body is designed to carry out a number of processes and mechanisms. One of which is to make cholesterol. Blood cholesterol therefore comes from what your body makes on its own as well as from dietary sources, mainly from animal foods such as eggs, regular milk products, meat and poultry. However, not all cholesterol is bad for us. Just like our body needs different forms of iron (heme vs. non-heme), we also need good cholesterol to help move out the bad cholesterol which may deposit over time.
HDL-cholesterol, or High Density Lipoprotein is the Healthy cholesterol our bodies need, which has been linked to good heart health. LDL-cholesterol, or Low Density Lipoprotein is the Lousy cholesterol which leaves deposits of plaque along the artery walls, and has been strongly associated with heart disease
Though it is important to incorporate fat in our daily diets (20-35% of your total caloric intake), it is important to separate the good from the bad. As a general rule of thumb, you want to choose lower-fat options as often as possible, and incorporate mono and polyunsaturated fats, while staying away from saturated and trans fats.
Family history, age, gender, ethnic background and other risk factors such as diabetes also play a factor in how well our bodies absorb the Healthy (HDL) cholesterol and get rid of the Lousy (LDL) cholesterol. It is best to talk to your family doctor if you suspect you may be at risk of higher than normal values.
To help lower blood cholesterol levels
- Reduce your total fat intake, choosing mono and polyunsaturated fats from canola oil, and non-hydrogenated margarines, instead of saturated and trans fats.
- Incorporate fruits and vegetables and whole grains on a daily basis such as oatmeal, almonds, berries, black beans and sweet potatoes. Between the antioxidants, soluble fibre and other nutrients such as magnesium, potassium and folate, these food items will keep your heart ticking smoothly, lower LDL cholesterol and increase HDL cholesterol levels.
- Choose lean meats and lower-fat dairy products, while maintaining a healthy diet based on Eating Well with the Canada Food Guide. View Food Guide www.hc-sc.gc.ca
- Eat foods that contain soy protein, which has been shown to help reduce blood cholesterol levels
- Exercise for at least 30-60 minutes a day. Both cardiovascular and strength training exercises, as well as relaxing the mind and body lessens the overall stress our bodies endure on a daily basis.
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Sources of Fat
Polyunsaturated Fats - CHOOSE THESE!
FOUND IN: safflower, sunflower, soybean and corn oils and soft non-hydrogenated margarines made with these oils, nuts, seeds, fatty fish, shell fish
Monounsaturated Fats - CHOOSE THESE!
FOUND IN: canola and olive oils and salad dressings and soft non-hydrogenated margarines made with these oils, mayonnaise, nuts, olives, avocados, eggs, fatty fish, beef, pork, chicken
Saturated Fats - STAY AWAY
FOUND IN foods made with lard, shortening, hard margarines, tropical oils such as palm, palm kernel and coconut oil, fatty meats and higher fat milk products
Trans Fats - STAY AWAY
FOUND IN: deep-fried foods, fast foods, salty snacks and baked goods made with shortening or partially hydrogenated vegetable oils
Use the nutrition labels on food products to compare different foods that are low in fat. The information on the label will be based on a certain serving size (outlined first), and the % Daily Value (DV) will help you choose the best option. A % DV (of FAT) of 5% or less is a "low fat choice".
Our bodies need certain vitamins and minerals on a daily basis, in different quantities, and even in different forms sometimes. Iron is no exception to this, and in order to understand how much we need, we need to understand how and where we can find sources of iron.
Iron comes in two forms: heme and non-heme iron. Heme iron is more easily absorbed by our body and is acquired predominantly through food sources. Meat, poultry, fish and seafood contain heme iron with items such as sirloin and lean ground beef containing the most iron (absorbed by the body), followed by shrimp, lamb chops, turkey, pork tenderloin, canned tuna, chicken breast and halibut. Non-heme iron is not absorbed as easily by the body, however when pairing food items, foods with heme iron more readily available helps in the absorption process of foods with non-heme iron. Sources with non-heme include legumes (beans, lentils), eggs, dark green leafy vegetables, whole grains, enriched breads and pastas as well as fortified breakfast cereals.
Vitamin C also helps the body absorb non-heme iron.
Good sources of Vitamin C include
- Fruits such as oranges, grapefruit, strawberries, raspberries, kiwi
- Tomatoes, turnips, green, yellow and red peppers
- Cruciferous vegetables such as broccoli, cauliflower and brussel sprouts
- 100% juices (orange, tomato and apple with added Vitamin C)
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RECOMMENDED DIETARY ALLOWANCE (RDAs)
- Males and Females from 7-12 months = 11 mg/day
- Males and Females from 1-3 styles = 7 mg/day
- Males and Females from 4-8 styles = 10 mg/day
- Males and Females from 9-13 styles = 8 mg/day
- Males 14-18 styles = 11 mg/day; Females 14-18 styles = 15 mg/day
- Males 19-50 styles = 8 mg/day; Females 19-50 styles = 18 mg/day
- Males and Females >51 styles = 8 mg/day
- Females during pregnancy = 27 mg/day
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Finally, to maximize the amount of iron in your body during meals, it is best to avoid drinking tea and coffee, as these contain polyphenols which lower the amount of non-heme iron your body is able to absorb.
Iron plays an important role to:
- Build red blood cells
- Carry oxygen from the lungs to all parts of your body
- Help your cells work in your body
- Help the brain work at its optimal level
Increased iron needs are most important:
- During periods of growth
- If you do NOT eat meat, fish or poultry through your diet
- Following blood loss (ie. menstruation or blood donation)
- If you participate in regular intense exercise
If your blood is low in iron:
- You may feel tired
- You may experience trouble concentrating on work
- You may have a pale appearance
- You may feel out of breath
- You may not have the right amount of energy needed to do the things you want
DO YOU FIND IT DIFFICULT TO EYE HOW MUCH YOURE EATING? OR NOT ENOUGH TIME TO TAKE OUT THE MEASURING CUPS EVERY TIME YOU MAKE A MEAL? HERE ARE SOME TRICKS...ALL YOU NEED ARE YOUR HANDS!
PORTIONS
- 1 tsp = Thump tip - cheese serving
- 1 tbsp = Thumb - light peanut butter serving
- 3 oz = Palm of your Hand - meat serving
- 1/4 C = One Hand (cupped) - starch serving (ie. rice, pasta, potatoes)
- 1 C = Two Hands (cupped together) - vegetable servings
- 1 C/ 8 oz = Fist - beverage serving (ie. coffee, low calorie drink mix)
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CONTROL
- Have a general gauge at what a portion is
- Use smaller plates
- If eating out and something you have been served looks "too much", cut it in half. Put half away (take-out container) at the beginning of the meal
- Put your fork down in between bites
- Have a social lunch/dinner hour. Engage in conversation enjoying the food and company!
- Chew your food. Enjoy the tastes and flavours
- Eat until you are satisfied, not stuffed!
WALKING INTO THE GROCERY STORE CAN BE QUITE OVERWHELMING --- SO MUCH TO CHOOSE FROM, SO MANY BRANDS, VARIETIES AND PRODUCT PACKAGING, NOT TO MENTION AISLES TO WALK UP AND DOWN. IT IS IMPORTANT TO KEEP A FEW THINGS IN MIND UPON ENTERING THE GROCERY STORE:
- Make a grocery list
- Stick to the outer perimeter of the grocery store
- Read nutrition labels: facts panel and ingredient lists
- Dont shop on an empty stomach
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MAKE A GROCERY LIST
When your week starts, try your best to have a general idea of the meals you will prepare throughout the week. You may choose Sunday afternoon to be your shopping day. In which case, while keeping Canadas Food Guide in mind, mentally and/or physically write down the protein, vegetables and fruit, and whole grain food products you intend to pair together for your upcoming breakfast, lunch and dinner meals. This will save you a lot of time during the week, and remove stress when you return home from a days work.
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PERIMETER OF THE GROCERY STORE
THINK ABOUT THIS: in most cases, when you enter the grocery store, your first encounter is with the fruits and vegetables. If you continue around the outside of the store, you come across the milk and dairy products, meat and alternative products and finally the whole grains before finding yourself at the check-out.
These are the food items which have to be most accessible to the employees of the store as they are changed over most often, and have a lower shelf-life, or in other words contain few to no preservatives and therefore cant stay on the shelves for days.
The foods in the aisles: cookies, chips, puddings, jams and frozen dinners to name a few, are less accessible because they do not require as much attention. Essentially, these food products can stay on the shelves for longer periods of times because they have longer ingredient lists and more preservatives, most times larger amounts of fat. So, if these foods can stay on the shelves for extended periods of time, think about what they do to your body when you eat them?!! Scary to think of that!
Now, Im not saying that we stay completely away from the aisles. There are still food products that help make up a balance diet, such as oatmeal, cereal, whole grain crackers, pastas, natural peanut butter, legumes and tuna to name a few, but if given the chance to choose fresh produce, milk products and meat and alternatives, they are the better choice.
It is important, when stepping into the aisles, to be aware of the nutrition facts panels found on all products as well as the ingredient lists.
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NUTRITION LABELS
All nutrition facts panel lists include:calories, serving size, fat, saturated fat, trans fat, cholesterol, sodium, carbohydrate, fibre, sugars, protein, Vitamin A, Vitamin C, calcium and iron. Additional nutrient information is sometimes found on packaging, if product developers wish to do so.
Nutrition facts allow the consumer to:a) Determine the nutritional value of foods
b) Compare similar products more easily
c) Adjust the intake of a particular nutrient (increase or decrease)
d) Mange special diets
When looking at this panel, it is best to choose foods that contain less fat, saturated fat, trans fat, cholesterol and sodium as a first general guideline. Those with special diets may have to also pay particular attention to the amount of sugars (carbohydrate) in a product or certain vitamins and minerals.
The % Daily Value indicates whether a food has a lot or a little of certain nutrients and further helps in comparing one product over another.
The Ingredient List:a) Clarifies all products used in making a product
b) Begins with the food item used in the greatest quantity to the least
c) Helps to identify any food items an individual may have allergies towards
d) Further identifies hidden ingredients such as added sugars (corn syrup, fruit juice concentrates, honey, dextrose, fructose, lactose, maltose, etc), whole grains (bran, germ, whole oats, oatmeal, rye, bulgar, etc) and trans fats (partially hydrogenated vegetable oil)
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DONT SHOP ON AN EMPTY STOMACH
Weve all heard this before, and it could not be more true. If surrounded by food, and your stomach is ready for a meal, it may be harder to resist those freshly baked Danishes (filled with sugar and trans fat). Have a well balance healthy meal before making your way to the grocery store and stick to your list!
HOW TO COOK WITH LESS FAT
Steam, bake, broil or grillpoultry, meat and fish instead of frying it
Remove the skin and all visible fatfrom meat and poultry food items
Leave cooked soup, chilli and stew in the fridge over nightto allow the fat to harden and settle on top. Remove the excess fat with a spoon
Choose fresh or dried spices and herbsto season vegetables, fishes, and meat dishes instead of butter and cream sauces
Line baking sheets with parchment paperinstead of greasing the pan. Makes for an easy clean-up as well!
Use applesauce(or yogurt, depending on the recipe) to replace some of the fat in baked goods
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HOW TO COOK WITH MORE VEGETABLES
Keep a variety of canned and frozen vegetablesto add to any dish. The added colours, vitamins and minerals will do your body good!
Take the time to clean some vegetableswhen you get home from the grocery store. Having these ready will make that afternoon snack more accessible
Pair each main meal with vegetables and fruitmaking them the main ingredient of any dish
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HOW TO COOK WITH LESS SODIUM
Choose sodium-reduced optionsof soups, sauces, soy sauce and crackers
Cook from scratch as often as you canflavouring your food with fresh garlic, ginger, lemon juice, spices and herbs.
Rinse canned vegetables, meats and beans wellbefore adding them to a dish to rid of any excess salt.
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HOW TO COOK WITH MORE WHOLE GRAINS
Choose whole wheat flour or brown ricein food preparation when recipes call for white (flour or rice).
Add barley (pot or pearl) or wild ricewhen making your favourite vegetable soup.
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HOW TO COOK WITH MORE FIBRE
Add ground flaxto smoothies, salad dressing, muffins and granola.
Add a can of beansto soups, salads, pasta dishes or casseroles.
Incorporate the edible skin of fruits and vegetablesas this is where the majority of the fibre is held
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MIXED BEAN SALAD
1 can of mixed beans, drained and rinsed
2 Broccoli heads, cut in small flowers
1 C of cherry tomatoes
1 box of Whole Wheat Rotini or Farfalle Pasta
2 tbsp chopped parsley
1 clove of garlic, minced
2 tbsp red wine vinegar
3 tbsp of Extra Virgin Olive Oil
1 tsp Dijon Mustard
Salt and Pepper to taste
Dried Herbs, such as thyme or oregano as preferred
Clean and blanch the Broccoli in boiling water. Remove and let drain in a colander. Add a small amount of salt to the water and let bring to a boil to then cook the pasta. Once the pasta is cooked, place in a large bowl and add a small amount of olive oil. Add the mixed beans, broccoli, tomatoes and parsley to the pasta. In a small bowl, whisk together the vinegar, olive oil, mustard, salt, pepper, garlic and dried herbs. Pour over salad and toss to coat.
OPTIONSAdd as many vegetables as you wish to this pasta, and take out the full amount of pasta. Add (or substitute) asparagus, zucchini, peppers or cucumber as desired. Sprinkle with some feta cheese when served. This salad is great to make ahead of time and have set and ready for you for a busy day!
PRE-WORKOUT NUTRITION
Your body needs fuel in order to put out work. Certain foods will allow you to maximize the work you do, keeping you on the ball for your whole workout.
About 1-2 hours before a workout, it is best to avoid high protein meals and high fat foods, as these take longer to digest, and foods high in simple sugars (sugar, chocolate), as these tend to give you a quick high of energy, followed by a quicker drop in energy which can get in the way of your performance.
EAT A BALANCED MEALapproximately 2-4 hours before exercise, depending on your workout schedule
INCORPORATE MORE COMPLEX CARBS(from vegetables, fruit or whole-grain sources) that your body can easily tolerate. These foods digest quicker and provide more fuel. Protein and fat (from nutritious foods) are still important to keep in your pre-workout meal, but digest more slowly and could make you feel nauseous during exercise
INCORPOATE APPROXIMATELY 300-700 CALORIESto fuel your exercise without making you feel sluggish or full
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POST-WORKOUT NUTRITION
Re-fuelling after a workout is a necessity to replenish the carbohydrate stores used and muscle fibers that are torn when work is applied to them. Within the first hour following a workout, it is recommended to incorporate a carbohydrate snack with small amounts of protein to help your body recover. The carbohydrate will speed your recovery from exercise. Protein will be used to repair damaged muscle fibers, increase your immunity and help bring the carbohydrate to your muscles.
Foods from all four Food Groups of Canadas Food Guide help to turn food into energy before and after a workout, maintain and help to build strong bones and muscles, and protect your body against infection so that you can maintain your activities of daily living.
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EXERCISE and HYDRATION
During and following a workout, being well hydrated helps to:a) Replace the sweat lost and to prevent dehydration
b) Maintain your body temperature by decreasing the heat produced
c) Facilitate blood flow and oxygen uptake which work together to energize your muscles
While staying hydrated is important each day, make sure you dont consume too much water. This can lead to a condition known as hyponatremia (low blood sodium).
Stay hydrated each daywith water, milk, 100% juice, tea, as well as some foods.
Keep water handyDont wait until you feel thirsty, instead, take sips periodically. When working out in warmer climates, or when sweating heavily, drink more.
Stay away from caffeinated and carbonated beveragewhich tend to increase urine output (instead of replenishing losses) and can upset your stomach.
My name is Andrea Falcone. I am a graduate of McMaster University with a degree in Honours Life Sciences and from Ryerson University with a Bachelor of Applied Science in Nutrition and Food. The most rewarding part of being a Nutritionist is being able to work with people to set lifestyle goals, helping them as they endure different obstacles and supporting them as they reach their nutrition goals and achieve better health from the information I share with them. I appreciate every opportunity that allows me to educate those around me, promoting good nutrition and active lifestyles.
Healthy living is a way of life that incorporates well-balanced meals and daily physical activity to meet everyones individual needs. Like anything, it takes some time to become accustomed to a routine that may fit your specific lifestyle, but with the proper knowledge of healthy eating and active living there are a number of ways to find balance and keep you as healthy as you can be. Essentially, the saying you are what you eat could not be more true, and it should be a reminder to us as we make our daily food choices. Your body is a machine that requires the proper fuels to keep it moving and for all of your organs to function at their optimum level. These fuels come from vegetables and fruit, whole grain products, meat and alternative products and dairy and alternative products. Eating Well with Canadas Food Guide is a great tool to help understand the basics of good food nutrition, and how to find a balance between each food group from day to day.
Feeding our bodies with essential vitamins, minerals and nutrients will help keep our body systems in order. Adding a component of physical activity will further help us become healthier and stronger: developing stronger muscles and bones, strengthening your heart muscle with improved fitness and cardiovascular strength and helping to control your weight. These in turn help with overall energy levels, self-esteem, posture and balance, minimizing stress levels and increased relaxation allowing you to better carry out your daily rituals.
To build your endurance, strength and flexibility, it is recommended that adults carry out 30-60 minutes of physical activity most days of the week. This can come from a trip to the gym, a walk around the block, or any activities of daily living such as gardening, cleaning the house, walking or riding your bike, taking the stairs instead of the elevator or taking half of your lunch break to go for a walk with co-workers.
Everything in life takes work, and finding a balance between good nutrition and active living with our busy lifestyles, families, extra-curricular activities and the number of other obstacles which lay in our paths, is no exception. Its being open to trying new recipes, activities or daily routines while understanding the scope of the information that will help each person find their individual healthy way of life, and to further transcend this information to others around them: spouses, parents, children, friends, co-workers and others. This will help us each find our own individual path that ultimately leads to healthy eating and active lifestyles.
FUTURE TOPICS:
- A walk through your grocery store
- The myths and misconceptions of the food groups
- Fats: the good vs the bad, portioning, cholesterol
- Vitamins, minerals and essential nutrients
- Physical activity and health
- Metabolism and immune system boosters
- Smart snacking and disease prevention
- Quick easy recipes to help guide you and your family through a healthy meals