The food is not only a vital source of nutrition for our health and well-being, it can also be a source of pleasure, a way to express our creativity and celebrate our culture. When we take the time to buy, prepare and enjoy food, there is a way to relax and take care of our health and the health of people with whom we share our meals.
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However, like most people, you probably lead a very active life which hardly leaves you free time.Maybe you also think that to make healthier food choices require too much effort in a busy day. We must eat to live a more healthy diet based on a balance so that our body can take advantage of a variety of foods.
The following tips can simplify the task and guide you in your choices:
- Choose foods for most of vegetable origin.
- Stir in vegetables and fruit at every meal and snack.Try to eat at least seven servings of fruits and vegetables every day.
- Choose rice, bread, pasta and whole grain cereals.
- Aim for 25 grams of fiber per day.Foods high in fiber include fruits, vegetables, legumes (peas, beans and lentils), oats, and whole grain cereals. If you eat at least seven servings of fruits and vegetables each day, you will increase your fiber intake.
- If you eat meat, choose lean cuts of meat, eat smaller portions and limit your intake of processed meat and red meat.
- Choose 100% pure juice if you drink fruit or vegetable juice.
- Limit your intake of fried foods, prepared and savory.
- Reduce the size of your portions with healthier portions.
- Eat smaller portions of the high-calorie foods (high in fat, with added sugar and low in fiber)
- Learn what information on food labels really mean
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What is a serving?
Fruits
- 1 apple, banana or orange medium size
- ½ cup of cut fruit, cooked or canned
- ½ cup fruit juice 100%
Vegetables
- 1 cup raw vegetables with leaves
- ½ cup of other vegetables, cooked or raw, cut
- ½ cup pure vegetable juice 100%
Grains
- 1 slice of bread
- 1 ounce of ready to eat cereals
- ½ cup of cereal, rice or pasta cooked
Beans and nuts
- ½ cup of cooked beans
- 2 tablespoons of peanut butter table
- ⅓ cup nuts
Dairy products and eggs
- 1 cup milk or yogurt
- 1½ ounces natural cheese
- 2 ounces of processed cheese
- 1 egg
You may have heard or read in the media stories about different types of foods that reduce the risk of breast cancer or other that may increase risk. Research on nutrition, cancer risk and risk reduction is complex, but we know we can reduce our risk of cancer now by adopting a balanced diet and striving to achieve or maintain a healthier weight.
What about vitamin supplements?
The best way to meet our nutritional needs is through the food we eat and we drink. This is not always sufficient and vitamin supplements can be a good way to revitalize our welfare and our immunity. For example, according to Health Canada, most Canadians should take vitamin D because of our low levels of sun exposure. Vitamin D is known for her role promoting healthy bones and teeth.
Increase our intake of vitamin D
Currently, in addition to vitamin D that our body absorbs by exposure to sunlight and the foods we eat, Health Canada recommends supplements of vitamin D following:
- 600 IU per day for all adults (up to 70 years).
- 600 IU per day for pregnant or nursing women.
- 800 IU per day for adults over 70 years.
Vitamin D and reduced risk of breast cancer
The effects of vitamin D on cancer risk and outcomes after a diagnosis of cancer is not yet clear. New research indicates that vitamin D may play a role in reducing the risk of certain cancers, including breast cancer. In women, vitamin D can reduce the risk of breast cancer and improve outcomes after breast cancer diagnosis. Additional research is needed to confirm this.
The Canadian Cancer Society recommends that adults consider taking a daily vitamin D supplement to reduce their risk of developing certain cancers. Many health professionals advise women who were diagnosed with breast cancer diagnosis to take a supplement of 800 IU of vitamin D3 daily. We invite you to speak with a medical professional about your health, your well-being and the benefit of taking vitamin D.
