Food is not only an essential source of nutrition that is central to our health and well-being, it can also be a source of pleasure, a means of expressing our creativity, and a way of celebrating our culture. Making time to buy, prepare and enjoy food is a way of relaxing and taking care of your health. Making time to buy, prepare and enjoy food is a way of relaxing and taking care of your health—and the well-being of those who share your food.
Like most people though, you probably lead a busy life with lots of demands on your time. You may also feel that making healthier food choices is too much like hard work in a busy day. We need to eat to live and having a healthier diet is all about balance, so that your body benefits from a variety of foods.
Making healthier choices can be made easier with the following practical tips to guide you:
1. Choose foods mostly from plant sources.
2. Include vegetables and fruits at every meal and for snacks. Try to eat at least seven servings of vegetables and fruits each day.
3. Choose whole grain rice, bread, pasta and cereals.
4. Aim for 25 grams of fibre per day. Foods that are high in fibre include fruits, vegetables, legumes (peas, beans, lentils), oats, whole grains and cereals. By eating at least seven servings of vegetables and fruit each day, you’ll help to increase your fibre intake
5. If you eat meat, select lean cuts, eat smaller portions and limit your consumption of processed and red meats.
6. Choose 100% juice if you drink vegetable or fruit juices.
7. Limit fried foods, processed foods and salty foods.
8. Reduce your portions with healthier serving sizes.
9. Eat smaller portions of calorie-dense foods (high in fat, added sugars and low fibre)
10. Learn about what food labels really mean.
What counts as a serving?
Fruits
· 1 medium apple, banana, orange
· 1/2 cup of chopped, cooked, or canned fruit
· 1/2 cup of 100% fruit juice
Vegetables
· 1 cup of raw leafy vegetables
· 1/2 cup of other cooked or raw vegetables, chopped
· 1/2 cup of 100% vegetable juice
Grains
· 1 slice bread
· 1 ounce ready-to-eat cereal
· 1/2 cup of cooked cereal, rice, pasta
Beans and nuts
· 1/2 cup cooked beans
· 2 tablespoons peanut butter
· 1/3 cup nuts
Dairy foods and eggs
· 1 cup milk or yogurt
· 1 1/2 ounces of natural cheese
· 2 ounces processed cheese
· 1 egg
You may have heard or read media stories about different types of foods that reduce the risk of breast cancer – or others that may increase the risk. Research on nutrition, cancer risk, and risk reduction is complex, but what it tells us is that we can reduce our risk of cancer now by eating a more balanced diet and working to gain—or maintain—a healthier body weight.
What about vitamin supplements?
The best way to meet your nutritional needs is through the food products you eat and drink.
This is not always enough though and vitamin supplements can be a good way to boost your well-being or immunity. For example, according to Health Canada, most Canadians should take vitamin D, due to our lower levels of exposure to sunlight. Vitamin D is known for its role in promoting strong bones and teeth.
Giving your vitamin D a boost
Currently Health Canada recommends the following Vitamin D supplements, in addition to the vitamin D you take into your body through exposure to sunlight and the foods you eat:
- 600 IU per day for all adults (up to age 70).
- 600 IU per day for women who are pregnant or lactating.
- 800 IU per day for adults over 70 years.
Vitamin D and breast cancer risk reduction
The effect of vitamin D on cancer risk and outcomes is not yet clear. New research suggests that vitamin D may play a role in reducing of some cancers, including breast cancer. For women, vitamin D may lower the risk of breast cancer and improve outcomes after a breast cancer diagnosis. More research is needed to confirm this effect.
The Canadian Cancer Society recommends that adults consider taking a daily vitamin D supplement to reduce their risk of some cancers. Many health care providers are advising women who have had a breast cancer diagnosis to get at least 800 IU of vitamin D3 per day by supplement. We encourage you to speak with your health care provider about your health, well-being and the value of taking vitamin D.
More Information:
Sources
American Cancer Society. (2006). Guidelines on Nutrition and Physical Activity for Cancer Prevention. Accessed July 31, 2011.
Dietitians of Canada. Fibre. Accessed July 31, 2011.
Health Canada. (2007). Canada’s Food Guide. Accessed July 31, 2011.
Health Canada. Vitamin D and Calcium: Updated Dietary Reference Intakes. Accessed July 31, 2011.
International Agency for Research on Cancer. (2008). Vitamin D and Cancer. Lyon, France: IARC. Accessed July 31, 2011.
World Cancer Research Fund/American Institute for Cancer Research. Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective. In Washington DC: AICR, 2007. Accessed July 31, 2011.