Making healthy food choices

Having to juggle work, the family and holiday shopping typically translates into good habits like jogging becoming an after thought. But there are a few tricks to help you get by this busy time of year.

The most important is nutrition. If you think satisfying your sweet tooth as often as you used too during active summer days is still possible, don’t fool yourself. Sacrifices will have to be made. But it doesn’t have to be a bad thing.

Should you be an individual who enjoys eating for the fun of it, pay close attention. Variety is essential to a healthy diet. And the best way to diversify your eating habits is to discipline yourself into organizing your meals and snacks, according to West Island Health and Social Services Centre nutritionist Celine Bourgoing of CLSC Pierrefonds. “The worst thing anyone can do is not being organized,” said Bourgoing. “Know where you’re going to get your food, people who are organized for example will know where there is going to be a sale on what they like to eat.”

A good place to start organizing your daily intake of meats and fruits is the new Canada Food Guide available online. The guide recommends anyone 19 and above split calorie consumption into 45 to 65 per cent of carbohydrates, 10 to 35 per cent of protein and 20 to 35 per cent of fat, depending on your objectives. If your goal is to lose weight than eat less fat and more protein, if you want to maintain your weight eat more carbohydrates.

Males 19-50 should have eight to 10 servings of vegetables daily, eight grain products, two dairy products and three meets. Females of the same age group are recommended to take seven to eight fruits and vegetables, six to seven grain products, three to four dairies and two meat products. “A great way to eat well is to bring all of your fruits and vegetables for a week at work,” said Bourgoing. “Or prepare your meals at home and bring left over’s, you have 21 meals in one week, if you don’t cook it’s going to be though.”

Meals and snacks high in sodium are to be avoided. A surplus of sodium found in your body can lead to high blood pressure, higher risks of stroke, as well as heart and kidney diseases.

Whenever you’re tempted by a Tim Hortons whole grain raspberry muffin or a quick McDonald’s hamburger consider they each contain 580 mg and 510 mg of sodium, respectively. The tolerable maximum daily amount established by the Institute of Medicine in Washington D.C. is 2,300 mg. Just one serving takes up a quarter of what you need daily.

Another way to avoid eating poorly is by surrounding yourself in a healthy environment. “If you look at cultures that value food, like Greeks, Italians, Haitians and Indians, they are all well organized,” said Bourgoing. “People think it’s complicated to eat healthy, but it’s not, all you have to do is eat different items.” For people considering incorporating modified protein powders into their diets, you should know it is not a miracle product. According to Dr. Promod Pandan, head of research and development of Bariatrix a worldwide leader in dietary supplements, protein supplements should not be the sole source of nutrients, but part of a healthy combination of vitamins and carbohydrates. “If you look at grocery store products the labels say foods carry only two or three grams of protein,” said Pandan. “Our products are high in protein. It’s good for people who want to limit their calorie intake and want to make the most of what they consume.” “Everybody has different dietary needs, but when switching to a healthy lifestyle, look at the labels of what you buy and see what you want to change,” added Pandan.

For more information on the Canada Food Guide visit www.hc-sc.gc.ca; or if you’re interested in staying healthy through winter make an appointment with a nutritionist.