UNDERSTANDING NUTRITION

Our diets need to provide us with certain chemicals that our cells use to repair, grow and fuel our bodies. There are many different substances that we need, but they can be grouped into six main categories, called nutrients.

 

 

Click on any of the terms above to learn more about them and find out which foods provide them.

 

NUTRITION INFO SHEET

HOW TO READ NUTRITION LABELS

 

ENERGY

Just like a machine or a vehicle, our bodies require energy to keep working. About 20% of the energy we consume is used up just keeping us alive – breathing, nerve transmissions, digestion etc. How much food energy we need depends on a number of things:

  • male or female (females require less)
  • age
  • body size
  • activity level
  • genetics
  • stress
  • pregnant or breastfeeding

We measure food energy using “calories”. A calorie is the amount of heat energy required to heat 1 litre of water by 1 degree Celsius.

We get energy from fat, protein and carbohydrates, but the most energy-rich nutrient is fat.

 

FAT

Fat is an essential energy-providing nutrient that is especially important for growing children. About 30% of our daily calories should come from fat. The problem is, most Canadians' diets contain much more than this. Excess fat in our diets leads to heart disease, obesity and some forms of cancer.

We can lower our fat intake in four ways:

•  Choose low fat and lean food s from the Meats & Alternatives and Milk & Alternatives food groups and prepare them using low fat cooking methods, like broiling, baking, barbecuing, rack-roasting, stir frying and microwaving. Trim visible fat from meat and drain any fat that cooks out.

•  Check labels for fat content in processed foods and try to stay away from commercially prepared breaded products, french fries, pastries and baked goods.

•  Season food using herbs and spices instead of butter and margarine. Limit the use of butter, sour cream and mayonnaise when preparing potatoes and macaroni salad.

•  Use little or no butter, margarine and sour cream at the table. Limit the use of heavy sauces and gravies.

 

PROTEIN

Protein is made up of “amino acids” which our bodies need so that our cells can replicate themselves, fight off infections and build new tissue and organs. Our bodies can make some of these amino acids, but 9 of them are “essential,” meaning they must come from the food we eat. Protein molecules contain these amino acids, especially some foods from the Meat & Alternatives and Milk & Alternatives groups which have “complete” proteins containing all 9 essential amino acids.

Another role of protein is to supply energy, like fats and carbohydrates. About 12-15% of our daily calorie intake should come from protein.

 

CARBOHYDRATES

Carbohydrates are high-powered body fuel. Their main role is to provide energy and dietary fibre. About 55% of our daily calories should come from carbohydrates.

There are two kinds of carbohydrates: simple and complex.

 

 

Simple

Complex

Digestion

Easily and quickly absorbed by the bloodstream

Harder to digest, includes fibre which is not broken down and aids in bowel function

Nutrients

Few

Vitamins, minerals, proteins and fibre as well as energy

Foods

Candy, fruit punch, jam, honey, foods with label items ending in “ose”

Fruits, vegetables, whole gain breads and cereals, beans

Role in a healthy diet

Limited

About 55% of our daily calories should come from complex carbohydrates

 

WHY DO KIDS NEED TO EAT HEALTHY?

  1. Our food contains the basic building blocks that our bodies use to grow, heal and function. It's especially important that growing kids' bodies have plenty of nutrients available so that they can build healthy bones, muscles, nerves and organs.
  2. Our energy comes from the food we eat. Kids that don't get enough food energy will be less active and find it harder to concentrate at school.
  3. A good diet can help reduce the risk of heart disease, diabetes, high blood pressure and some forms of cancer – now, and in later life.
  4. Mealtimes are important social bonding times for families. Sitting down and having a real meal together is often one of the few times in a day that busy families get a chance to talk. A healthy meal is a great way to look after our families' physical and mental health.

 

VITAMINS

Vitamins are chemical compounds that help regulate our bodies' processes and aid other nutrients to do their jobs. We only require small amounts of vitamins, but it is important that we get them just the same.

It is best to get the vitamins our bodies need from a variety of healthy food. Ask your physician if a vitamin supplement is needed.

Each kind of vitamin performs a specific role in our bodies, for instance Vitamin D aids in the absorption of calcium and Vitamin K aids blood clotting.

A balanced diet containing all 4 food groups will provide all the vitamins our bodies need.

 

MINERALS

Minerals are non-organic compounds that work something like vitamins in that they help other nutrients do their jobs better. Some minerals, like calcium, are actually used to build bones and tissues.

We need some minerals, like calcium, phosphorus and magnesium, in large amounts and others, like iron, copper, zinc, iodine and selenium, in only trace amounts. A balanced diet with all four food groups will provide all the minerals we need.

 

WATER

Water makes up 50-60% of our body mass. It plays a key role in many chemical reactions in our bodies. Water helps regulate our body temperature and eliminate waste products. We all need at least 4-6 glasses of water a day, and children are no exception.