Each day our bodies need certain amounts of nutrients that are found in different foods.

Protein

Builds and maintains body tissues, provides a source of energy and can enhance metabolism. Eat two to three servings, from different sources every day.

• It is found in animal sources like meat, fish, poultry, eggs and dairy products
• It’s found in plant foods like beans and lentils and soybeans, which unlike animal proteins, have no cholesterol and less fat

Healthy proteins include fish, chicken, soybeans and lentils.

Carbohydrates

A major source of fuel for the body that is critical for daily functioning, including exercise.

Healthiest Carbs:

• Fruits
• Vegetables
• Whole grains, including whole-grain breads, pastas, cereals and brown rice

Colourful fruits and vegetables also supply needed antioxidants and phytonutrients.

Bad Carbs:

• Sweets and sugars because they have no fiber, vitamins or minerals

Incorporate Healthy Carbs into Your Diet:

• Try filling half your plate with salads and vegetables
• Have fruits and vegetables for snacks anduse whole-grain breads for sandwiches

Healthy Fats

Fat has several functions in our daily diets.

• It helps maintainour brain and nervous system
• Helps absorption of fat-soluble vitamins
• Adds flavor to foods
• Keeps our eyes, skin, bones and nails healthy

Healthy Fats Come From:

• Fish and fish oil
• Olive oil
• Nuts
• Avocado

To Keep Fat Intake Down:

• Avoid any fried foods
• Bake, roast, broil or steam your food
• Go easy on sauces, gravies, salad dressings, mayonnaise, butter and margarine
• Try low or nonfat versions of foods (e.g. milk, yogurt, spreads, salad dressings and snack foods)

Incorporate Healthy Fats into Your Diet:

• Have fish a few times a week
• Add a handful of nuts or some avocado to a salad
• Use olive oil sparingly in cooking

Fibre

Fibre is essential for healthy digestion and for keeping the digestive system in balance.

• It helps to move foods through the digestive tract
• It is found in vegetables, fruits, beans, oats, whole-grain rice and pasta, whole wheat bread, nuts, seeds and brans