Learn about some of the key nutrients found in food!

 

Calcium and Vitamin D

 

Calcium is a very important mineral because it helps to build and maintain strong bones in children and teens, and helps to prevent osteoporosis later in life. Milk and milk alternatives (e.g., fortified soy beverage) are an excellent source of calcium. Check out the Food Guide to see how many serving from the Milk and Alternatives food group you need each day. If you don't drink milk, there are other ways for you to get your calcium. To find out if you are getting enough calcium from your diet, check out the Calcium Calculator by Osteoporosis Canada. 

 

Vitamin D also plays a very important role in bone health because it helps with calcium absorption. To ensure you are getting enough vitamin D, the Food Guide recommends you drink 2 cups of milk every day. New research is showing that vitamin D may also play a role in the prevention of colon cancer, multiple sclerosis, rheumatoid arthritis and type 1 diabetes. 

 

 

Carbohydrate

 

Carbohydrate is an essential nutrient that provides the main source of fuel for the body. Carbohydrate-rich foods also supply the body with many other essential nutrients. Food sources of carbohydrates include grain products, vegetables and fruit, legumes, milk products and foods sweetened with sugar or other sweeteners. There are three types of carbohydrates in our diets, including starch, sugar and fibre.

 

It is important to eat a variety of carbohydrate-rich foods, with an emphasis on whole grains versus refined grain products. Health Canada recommends that 45-65% of our total daily energy (Calories) comes from carbohydrates. 

 

 

Fat

 

Fat is an essential nutrient we all need in our diet as it is a source of energy and essential fats. It is also important for healthy growth and development of young children. It also helps the body absorb fat-soluble vitamins and provides essential fatty acids. But eating too much fat especially saturated and trans fats, may be harmful to your health. Choosing healthier fats, such as monounsaturated and polyunsaturated, is just as important as cutting back on the total amount of fat you eat and can actually lower your risk of developing certain disease such as heart disease.     

 

 

Dietary Fibre

 

Not only does dietary fibre help keep you regular, but high fibre foods may help reduce your risk for heart disease, type 2 diabetes, obesity, diverticular disease and some cancers. Current recommendations for dietary fibre are 38 g/day for men and 25/g day for women. You can get dietary fibre from a variety of whole grain products, vegetables, fruit, legumes, such as beans, chick peas, lentils and nuts.

 

 

Folate or Folic Acid

 

Folate is a B vitamin and serves many important functions. It helps to prevent anemia and contributes to a healthy heart. It can also reduce the risk of some birth defects when women of child-bearing age take folic acid before and during pregnancy.

 

Folate is found in a variety of foods including green vegetables, citrus fruits, melons, berries, beets, corn, enriched grain products, cooked dried beans, peas and lentils. Most of us can get enough folic acid from following Canada's Food Guide. However, if you are a woman of childbearing age, or you are pregnant or breastfeeding, you also need a multivitamin containing 0.4 mg or folic acid every day.

 

 

Iron

 

Iron is a mineral that is important for all ages. Iron is needed to supply the body's cells with oxygen. If you iron levels are low, you may experience low energy levels and feel tired and weak. Children also need iron for brain development and low iron levels may lower a child's ability to learn. Keep your iron stores stocked by eating foods rich in iron including red meats and whole-grain and enriched grain products. 

 

 

Omega-3 fats

 

Research shows omega-3 fats may help prevent heart disease and stroke, lower triglycerides and reduce inflammation. These essential fatty acids are highly concentrated in the brain and appear to be particularly important in normal brain and eye development for babies and young children. Your best source of omega-3 fats is from fish, such as char, salmon, trout, Atlantic herring and sardines. The Food Guide recommends that everyone eat at least 2 Food Guide servings of fish each week. 

 

Some other foods have omega-3 fats, such as walnuts, ground flaxseed, canola oil and certain brands of bread and margarine, but the type of omega-3 fat in these foods is not as beneficial as the types found in fish.  

 

 

Protein

 

Protein is an essential nutrient that helps to build, maintain and repair body tissues, such as muscle, skin, bones and teeth. It is made up of building blocks, called amino acids, which are very important for our bodies. We get protein in our diets from foods such as meat, poultry, fish, eggs, legumes, milk and milk alternatives, nuts and tofu. Health Canada recommends we get 10-35% of our daily Calories from protein.

 

 

Sodium

 

Sodium is a mineral our body needs to maintain a normal fluid balance. However, too much sodium can lead to high blood pressure, which is a major risk factor for heart attack, stroke and kidney disease. Most of us eat more sodium than we need. The majority of the sodium in our diets comes from canned and processed foods, and restaurant meals, so an easy way to cut your sodium intake is to eat more fresh foods and prepare more foods from scratch.    

 

 

Vitamin B12

 

Vitamin B12 is needed for building and repairing muscles and helps maintain healthy nerve cells and red blood cells. Vitamin B12 occurs naturally only in animal foods, like meat, fish, poultry, eggs, and milk products. It is also added to some foods or beverages like fortified soy and rice beverages. Older adults may not absorb vitamin B12 very well so anyone over 50 may benefit from consuming foods fortified with vitamin B12 or from taking a daily multivitamin that contains vitamin B12. Vegetarian diets may also be low in vitamin B12. Discuss your needs with your family doctor or a registered dietitian. 

 

 

Vitamin-Mineral Supplements

 

If you think taking a pill can be a quick-fix to replace healthy eating habits, think again! The best way to obtain all your needed nutrients is to follow Canada's Food Guide. Some people may need to take supplements, such as adults over the age of 50, vegetarians, and women in their child-bearing years.  Discuss your needs with your family doctor or a registered dietitian.

 

Please note: This list is not complete and does not include all nutrients found in food. 

 

 

Other components in food

 

Caffeine

 

Caffeine is naturally found in many food products such as coffee, tea, colas, and chocolate. Canada's Food Guide advises that moderate caffeine intake — no more than 400-450mg of caffeine a day — is safe for adults. This is about 2 to 2 ½ cups of filtered-drip coffee or about 8 cups of black tea. If you are pregnant, you should limit your intake to no more than 300 mg of caffeine a day. 

 

 

 

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