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What to eat? Here's help
Ever wonder how many calories you're eating
a day – or exactly what the nutritional benefits of
chocolate mousse are? Whether you're measuring
serving size or protein, fat or folate, every little bit
counts. To help you keep track, we rounded up
the eight key components in more than 425 foods
in this downloadable guide. We've also included
recommendations from Canada's Food Guide
to Healthy Eating, along with suggestions from
Chatelaine's nutritional panel, to help you stay
strong, energized and vital, wherever you go. |
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Canada's Food Guide and more
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Your daily requirements
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Grain products, 6 to 7 servings a day One serving size: 1 slice whole-wheat bread; 1 oz (32 g) cold cereal; ½ pita, small bagel or bun; ½ cup (125 mL) cooked pasta or rice. Chatelaine suggests 6 to 7 servings if you are inactive, 8 or more if you exercise regularly. Vegetables and fruit, 7 to 8 servings a day One serving size: 1 medium-size carrot, apple or banana; ½ cup (125 mL) vegetables or fruit; 1 cup (250 mL) salad. We suggest aiming for a minimum of 8 servings. Milk products, 2 servings a day One serving size: 1 cup (250 mL) milk; 1½ oz (50 g) cheese; ¾ cup (175 mL) yogourt. We urge a minimum of 2 servings. Meat and alternatives, 2 to 3 servings a day One serving size: 1½ – 3½ oz (50–100 g) meat, poultry or fish; 2 eggs; ½ – 1 cup (125–250 mL) beans; handful of seeds or nuts. We suggest eating small portions of protein throughout the day. Oils, dressings and spreads We suggest 3 servings a day of heart-healthy oils and spreads. One serving size: 1 tsp (5 mL) olive oil; 1 tsp (5 mL) non-hydrogenated canola margarine; 1 tbsp (15 mL) dressing. |
Life's different stages mean your body's nutritional
requirements change. here's how to figure out what
you need.
Calories Multiply your weight in pounds by 12 (if you
don't exercise) or by 15 (if you're active) for a calorie
count that will maintain your present weight. Aim for
about 1,900 calories a day. If you're 51+, eat 1,800.
If you're in your 20s, 30s or 40s:
Calcium 1,000 mg
Iron 18 mg
Folate 400 mcg
If you're pregnant: • Consult your doctor. You'll need more iron (27 mg)
and folate (600 mcg).
• Add 100 calories a day during the first trimester,
340 calories a day during the second trimester and
another 452 calories a day for the third trimester.
if you're 51+:
• Boost your calcium to 1,200 to 1,500 mg;
decrease iron to 8 mg. Take vitamins with B12. |
| Helpful tools and calculators |
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· Calories burned calculator: Find out how many calories you burn during a listing of activities
· Body Mass Index calculator: Find out your body’s current ratio of muscle to fat
· Basal Metabolic/Active Rate calculator: Find out how many calories you burn in a day
· Healthy meal plans: Dietitian-designed, week-long menus
· Quizzes: Test your nutrition know-how, find out how well you cope with stress and learn about your exercise personality
· Sign up for our monthly health & fitness newsletter
· Join Chatelaine Walks
· Join our forum community to chat and share advice with real women across the country. Visit the fitness & sport or nutrition & diet forums for healthy ideas.
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