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 Dietitians of Canada have chosen this year’s national Nutrition Month theme - “The ABC’s of Healthy Eating”. The ABC’s stand for Antioxidants, B vitamins, Calcium and other related bone health nutrients. The general information and tips below can help you add the ABC’s of healthy eating to your family’s diet.
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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