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 and calculating 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 | Your daily requirements |
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. |
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