Do you know your food groups?

It is Sunday night and you have a million things due this week.  You have to finish a paper by tomorrow, hand in an assignment by Wednesday and a presentation on Thursday.  As you are organizing your schedule in your head you realize that your stomach is grumbling. You end up having an inner debate with yourself on whether you should try and make something for dinner or go to the nearest take out place which has no healthy options.  You decide that there is no time to make dinner and bundle up to go grab take-out.  Sounds familiar? This is the reality of many University students.  We are busy so we assume we do not have enough time to cook healthy meals for ourselves.  Eating out is not necessarily unhealthy if you’re aware of what you are putting in your body.  Poor nutrition is one of the biggest health issues we face as a society (Goel, 2006).  Selecting proper nutritious food for your body will have long-term effects for your health reducing the risk of cardiovascular disease, some types of cancer and diabetes (Nicklas et al., 2001).  In order to become mindful of what we eat, let’s review the Canada’s food guide.

          

     Vegetables and fruit

     A diet that is rich in vegetables and fruit can be of benefit when by reducing the risk of cardiovascular diseases and some types of cancers (Health Canada, 2011). They are low in calories and fat. Vegetables and fruit contain important nutrients such as carbohydrates, fibre, folate, vitamin B6, C, A, magnesium and potassium. Their role for human health is prominent, and Canada's Food guide emphasizes the importance of roles played by the nutrients in vegetables and fruit. The nutrients work together to provide overall health benefit (Health Canada, 2011).

     

•          Recommending serving size for students aged 14-18:  females 7;  males 8 (Health Canada, 2011).
•          Recommending serving size for students aged 19-50:  females 7-8;  males 8-10 (Health Canada, 2011).

       *these are different examples of 1 serving size

Grain Products

     Grain products are a great source of fibre and low in fat.  This food group will help you to feel satisfied and also assist in reducing the risk of cardiovascular disease (Health Canada, 2011). Grain products contain carbohydrates, fibre, thiamin, riboflavin, niacin, folate, iron, zinc, magnesium and potassium. Whole grains are better because they retain the outermost layer which is the source of fibre, so try to eat whole grains instead. i.e. brown rice, millet, quinoa, spelt, whole oats/ oatmeal, whole grain wheat and while rice. It is also important to be mindful of what else is going inside your food other than the grain. Try to limit grain products that are high in fat, sugar and salt (Health Canada, 2011).

      

•         Recommending serving size for students aged 14-18:  females 6;  males 7 (Health Canada, 2011)
•         Recommending serving size for students aged 19-50:  females 7-8;  males 8-10 (Health Canada, 2011).

Milk and Alternatives

Drinking milk is a great way to get your dairy intake. 1% or 2% is recommended by Food Canada (Health Canada, 2011).  Milk is a great source of vitamin D. Fortified soy beverage also provides vitamins and minerals but yogurt and cheese may not have vitamin D depending on whether it is fortified or not. Yogurt and cheese contain a high milk content so try to lean towards the low fat option. Furthermore, try to avoid eating products such as ice cream, sour cream, and coffee cream regularly because they are a source of extra saturated fat. Milk and alternative products have protein, fat, carbohydrate, riboflavin, vitamin B12, A, D calcium, zinc, magnesium and potassium (Health Canada, 2011).

•          Recommending serving size for students aged 14-18:  females 3-4;  males 3-4 (Health Canada, 2011).
•          Recommending serving size for students aged 19-50:  females 2;  males 2 Health Canada, 2011).

Meat and Alternatives

Meat is high in saturated fat so Canada's Food guide recommends regular substitution with beans, lentils and tofu. Nuts are also a great source of nutrients with essential fats that are beneficial for your health. Fish is also a great source of nutrient providing omega-3 fats. It has been shown that eating fish will help to reduce the risk of cardiovascular disease (Pregnant women should refer to Health Canada's advisory when eating fish). Meat and alternatives contain nutrients such as protein, fat, thiamin, riboflavin, niacin, vitamin B6, B12, iron, zinc, magnesium and potassium (Health Canada, 2011).

•          Recommending serving size for students aged 14-18:  females 2;  males 3 (Health Canada, 2011).
•          Recommending serving size for students aged 19-50:  females 2;  males 3 (Health Canada, 2011).

     For students 19 and over, it is best if 45-65% of the calories consumed are from carbohydrates, 10-35% from protein and 20-35% from fat (Health Canada, 2011). Extensive scientific research has been done on creating the healthy eating pattern to meet nutritional needs (Health Canada, 2011). Eating healthy has long term benefits to your health. Even in your busy schedule, it is important to incorporate all the food groups into your diet. Your week might seem crammed with assignments; you may not think there is enough time to eat healthy but you would be surprised at how manageable it is. In the upcoming weeks, we will show you how it can be done. Stay tuned!



If you have any questions, please e-mail us at mphteamone@gmail.com

      References:

     Goel, R. K. (2006). Obesity: An economic and financial perspective. Journal of Economics and Finance, 30, 317–324.

     Health Canada. (2011). Eating Well with Canada's Food Guide: A Resource for Educators and Communicators. Retrieved from http://www.hc-sc.gc.ca/fn-an/alt_formats/hpfb-dgpsa/pdf/pubs/res-educat-eng.pdf

      Nicklas, T. A., Baranowski, T., Baranowski, J. C., Cullen, C., Rittenberry, L., & Olvera, N (2001). Family and child-care provider influences on preschool children’s fruit, juice, and vegetable consumption. Nutrition Reviews, 59, 224–235.