Eating every day is relatively ordinary. However, the food we offer to our body has several powers, including nourishing us, preventing and curing illnesses. In this nutrition month, let's celebrate together the nutritional richness of food!
Living happy and he althy
From early childhood through to our heyday, he althy eating contributes to our development and good he alth. A winning diet also helps prevent the onset of several chronic diseases such as type 2 diabetes, stroke, certain types of cancer, heart disease, dementia (eg Alzheimer's), etc. This is not trivial when you consider that cancer, heart disease and stroke are the leading causes of death in Canada.
According to the World He alth Organization (WHO), at least 80% of cases of heart disease, stroke and diabetes and 40% of cancer cases could be prevented. How ? By adopting he althy lifestyle habits, including a balanced diet. ByFor example, it has been shown that by consuming fruits and vegetables every day as well as whole grains, we reduce our risk of developing cardiovascular disease as well as certain types of cancer.
Almost magical powers
Eating well is not the absolute guarantee of a he althy future, but let's say it is one of the most important pillars. Each of the four major food groups (fruits and vegetables, grain products, milk and alternatives, and meat and alternatives) provides us with different nutrients, which help to optimize our daily well-being and vitality. Thus, dietary diversity is essential to promote he althy development and aging. By way of example, here are some of the allegations recognized by the Government of Canada:
- A he althy diet including adequate amounts of calcium and vitamin D and regular physical activity promote the formation of strong bones and may reduce the risk of osteoporosis.
- A he althy diet that includes foods high in potassium and low in sodium may reduce the risk of high blood pressure, a risk factor for stroke and heart disease.
- A he althy diet with a wide variety of vegetables and fruits may help reduce the risk of certain types of cancer.
Did you know?
Proteins are the building blocks of all cells in the body. They help in the formation and repairbody tissues, help build antibodies and help build strong muscles.
To optimize your he alth, alternate between animal (meat, chicken, milk) and vegetable proteins (legumes, tofu, nuts, seeds).
DHA (docosahexaenoic acid), an omega 3 fatty acid, contributes to the normal development of the brain, eyes and nerves mainly in children under two years of age.
Each week, try to eat at least two meals of fish, favoring those with orange flesh (salmon, tuna, herring, sardines, etc.).
Folacin (folic acid) contributes to the formation of red blood cells and the normal early development of the brain and spinal cord of the fetus.
This is why folic acid supplementation is recommended before becoming pregnant and during the first weeks of pregnancy. On the food side, corn, legumes, dark green vegetables (peas, spinach, broccoli, etc.) and oranges are some of the best sources.
Happy nutrition month, under the sign of freshness and variety!
By Julie DesGroseilliers, Dt. P. Nutritionist and spokesperson for the I like 5 to 10 a day campaign