More Food for Thought

 

Understanding the Components of the Food We Eat

In this section, we’ll break down the different components of the food we consume, including:

  • Macronutrients: These are nutrients that provide energy, such as fat, protein, carbohydrates, and fiber.

  • Micronutrients: These are essential vitamins and minerals like sodium, potassium, and calcium.

Eating healthier foods such as fruits, vegetables, whole grains, and nuts will help you meet your daily requirements for vitamins, minerals, and fiber. Conversely, avoiding less healthy options like highly processed grains, processed meats, and commercial baked goods will help you limit your intake of saturated fats, trans fats, and sodium.

Our goal is to provide you with the knowledge and skills to better interpret food labels and understand why whole, unprocessed foods are generally the healthiest options for you.

 
 
 
 

WHAT IS A CALORIE?

A Calorie (may be abbreviated as kcal or Cal) is simply a unit of energy. You get calories from the foods you eat, and your body uses these calories for normal daily activities and exercise. If the number of calories you consume is balanced with the calories you expend, your weight will stay stable. The number of calories you need each day depends on factors such as your age, body size, and activity level, typically ranging between 1,800-2,400 calories per day.

Weight gain occurs when you consistently consume more calories than you burn.

Just because a food is “low in calories”, does not mean it’s healthy. It’s better to focus on nutritional density—whether a food contains essential vitamins, minerals, fiber, etc.—rather than simply looking at its calorie content. For example:

  • A can of soda contains 150 calories, but it's mostly sugar and lacks essential nutrients.

  • A banana with a spoonful of nut butter also has 150 calories, but it provides potassium, protein, and fibre, making it a more nutritious choice.

 
 
 
 
 

WHAT ABOUT FAT IN THE DIET?

It is generally recommended that up to 30% of your total daily calories come from fat. However, not all dietary fat is the same—the type of fat you eat matters.

There are three main types of dietary fats:

  • Unsaturated fat (includes polyunsaturated and monounsaturated fats): Found in fish, avocado, nuts, sunflower, soybean, canola, and olive oils.

  • Saturated fat: Found in fatty meats, butter, palm and coconut oil, cream, cheese, ghee, and lard. It is recommended that less than 10% of your total daily calories come from saturated fat.

  • Trans-fat: Small amounts occur naturally in dairy and meat, but most trans fats come from industrial sources, such as commercial baked goods and fried foods. Less than 1% of your total daily calories should come from trans fats.

Eat more foods that are high in unsaturated fat instead of those high in saturated fat. Avoid trans-fats as much as possible. 

Beware of “low-fat” or “fat-free” snack foods or salad dressings. These often contain a lot of sugar and other unhealthy substances.

 
 
 

CHOOSING HEALTHY PROTEIN

When selecting healthier protein foods, aim for the following:

  • Legumes, nuts*, seeds, tofu, fortified soy beverages*, fish, shellfish

  • Lower-fat dairy products: lower-fat milk, yogurt, kefir, and cheeses that are lower in fat and sodium

  • Egg whites and up to three whole egg yolks per week can be part of a heart-healthy diet.

  • Poultry: Choose skinless chicken or turkey that has not been breaded or fried.

  • For red meat or wild game, opt for lean cuts without visible fat or marbling.

Canada’s 2019 Food Guide recommends choosing plant-based proteins more often. This is partly because *nuts and soy proteins are associated with improved cholesterol profiles. It is also recommended to avoid processed meats (such as hot dogs, sausages, and cold cuts), as these have been linked to colon cancer.

 
 
 

ARE “CARBS” HEALTHY”?

Carbohydrates are an important source of energy and are part of a healthy diet. There are different types of carbohydrates in the diet: fibres, starches, and sugars.

Here are some tips to help you include healthier carbohydrates in your diet:

  • Eat more fruits and vegetables- they contain many healthy vitamins, minerals, and fibre.

  • Choose whole-grain carbohydrates, as well as beans and legumes more often.

  • Avoid highly processed simple sugars such as those in candy, added sugars, table syrups, and sodas.

Some people lose weight on a “low-carb” diet, but that is certainly not the only way to do so. “Carbs” should be part of a healthy diet.

 
 
 

WHY FIBRE MATTERS

Eating a high-fibre diet has been associated with many positive health outcomes: lower risk of colon cancer, diabetes, and heart disease. Eating a high-fibre diet can also help lower your cholesterol, and keep you regular! Eating a lot of fibre also makes you feel more “full”, so it can help with weight loss. 

Suggested Fibre Intake:

  • Aim for 25-35 grams of fibre per day.

  • Increase your fibre intake by eating more fruits, vegetables, legumes (beans, lentils), nuts, and seeds.

  • Replace refined grains (such as white bread and white rice) with whole grains (like whole-wheat bread, brown rice, whole-grain pasta, barley, and oats).

Tip: Gradually increase the amount of fibre in your diet and remember to drink plenty of water to prevent bloating or stomach discomfort.

Part of why a typical “western diet” is associated with so many poor health outcomes may be related to low fibre intake.

For example, instead of reaching for a processed snack like chips, which offers minimal fiber and few health benefits, try snacking on an apple with a handful of almonds. This combination not only satisfies hunger but also provides around 8 grams of fiber, supporting digestion and promoting fullness.

 
 
 
 

MOST CANADIANS ARE EATING TOO MUCH SODIUM

Sodium is a mineral found in salt. Your body contains a lot of sodium; it is keeping you alive! However, eating a diet too high in sodium can increase your blood pressure. It is recommended that you limit the sodium in your diet to 2000 mg of sodium per day, which equals 5000 mg of salt (just over two teaspoons) per day.

Most people in Canada are eating too much sodium, and it’s not just from the salt-shaker. Over 75% of the sodium in the diet comes from processed food. For example, 

  • One slice of fast-food pepperoni pizza contains 860 mg of sodium

  • One fast-food hamburger contains 1,150 mg of sodium

Sometimes, manufacturers sneak a lot of sodium into seemingly “healthy” foods, like breads and cereals. There is a lot of salt added into processed foods. Something may be labeled as
“low cholesterol” but contains a lot of salt. It is a good idea to read food labels (paying attention to portion size!), and try to choose foods containing less than 15% DV (daily value) of sodium.

 
 
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