The ABC's of Healthy Eating

A - Antioxidants

Vitamins C, E, beta-carotene (the plant form of vitamin A), carotenoids (pigments that give colour to fruits and vegetables) and the mineral selenium are called antioxidants. Studies are showing that antioxidants may protect against heart disease, cancer, and cataracts, as well as reduce some of the effects of aging. Fruits and vegetables have the highest amounts of antioxidants. Other food sources are fish, meat, nuts, sunflower seeds, and whole grain products.

Ways to add antioxidants to your family’s diet:

• Offer at least 5 to 10 portions of fruits and vegetables in meals and snacks throughout each day.
  
• Try offering a new fresh, dried, canned, or frozen fruit or vegetable each week. Seasonal fruits and vegetables are cheaper.
  
• Prepare ready-to-eat fruits and vegetables as quick healthy snacks.
  
• Fruit shakes can be eaten at breakfast, snack time or used as a refreshing dessert. View this recipe on www.dietitians.ca/english/kitchen/recipes/recipe1.html
  

B – B vitamins

Thiamin, riboflavin, niacin, vitamin B6, vitamin B12, folate, pantothenic acid and biotin make up the B vitamins -- all of which have important functions in the body. Eat enriched and whole grain products, fish, meats, liver, nuts, beans, lentils, dairy products, eggs and green leafy vegetables for sources of B vitamins. There are some groups of people who require B vitamin supplements; a folic acid supplement is essential for women of childbearing age. Others may require supplements of B vitamins; a vitamin B12 supplement is recommended for people who follow a strict vegan diet (i.e., eat no animal products) or those over the age of 50. Ask your doctor, pharmacist or registered dietitian if you have questions about supplements.

Ways to add B vitamins to your family’s diet:

• Serve vitamin B rich foods more often.
  
• Encourage your family to eat the minimum servings as outlined in Canada’s Food Guide to Healthy Eating: 5 to 12 servings of grain products; 5-10 servings of vegetables and fruits; 2-4 servings of milk products; 2-3 servings of meat and alternatives.
  
• Post a copy of Canada’s Food Guide to Healthy Eating on your refrigerator as a reminder to everyone.
  
• Using fridge magnets or stickers, track the number of servings your family members eat each day
  
• Help your family explore different foods by involving them in buying food, and planning and preparing meals.
  

C - Calcium and other nutrients related to bone health

Calcium is needed to form strong bones and teeth. Other important nutrients are vitamin D, phosphorus, magnesium and fluoride. The amount of calcium and vitamin D your child gets during childhood and adolescence is the key to strong healthy bones and teeth for a lifetime. Food sources of calcium and other nutrients for bone health include milk, dairy products, calcium-fortified soy or rice beverages and calcium- fortified orange juice. Calcium-enriched tofu, canned fish with bones and green leafy vegetables are other sources.

Ways to promote strong bones and teeth:

• Offer 2-4 servings of milk products per day in meals and snacks. Different age groups need different numbers of servings. Refer to Canada’s Food Guide to Healthy Eating for recommendations.
• Use creative ideas. Top a mini-bagel or baked potato with broccoli and cheese, or offer baby carrots with a tofu dip. Check out recipe books at your local library.
  
• Check your child’s calcium intake using the Calcium Calculator R at www.bcdf.org
  
• Weight-bearing activity (e.g., walking, skipping, badminton) is also important for building bone mass in childhood and adolescence, and helps to maintain peak bone mass in adulthood.
  

Limit the amount of beverages that have caffeine (e.g., colas, ice teas). Caffeine can rob calcium from bones.

In a fast-paced world, it can be difficult to meet your family’s nutrient needs. Following some of the tips above can help add the ABC’s of healthy eating to your family’s diet.

For more information, nutritious tips, recipes and access to a Registered Dietitian,
visit these websites or call Dial-a-Dietitian at 1-800-667-3438(DIET)

Dietitians of Canada www.dietitians.ca
Dial-A-Dietitian www.dialadietitian.org
Canadian Health Network www.canadian-health-network.ca

References used:

1. Dietitians of Canada www.dietitians.ca
2. Dietitians of Canada’s 2002 National Nutrition Month Resource Manual for Health Professionals
3. BC Dairy Foundation www.bcdf.org

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• Toddler

• Preschool

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• Nutrition

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