Be Active

h e a l t h • l i f e • w e l l – b e i n g

Nutritional Myths

Eat your vegetables! The goal for any meal is one that is high in antioxidants to reduce oxidative stress and inflammation in the body. The best way to meet these re- quirements when you are out is to ensure your meal is high in fruits and vegetables. Ditch the French fries as your side and opt for the garden salad or seasonal veggies. If you’ve really been craving those fries, choose sweet potato fries instead or share an order of fries with your company.

the removal of toxins and enhances bowel health. So when you are given the op- tion, choose brown grains! Portion Distortion! Portion sizes have grown significantly in restaurants across North America and often pack way more calories than necessary for one meal. Don’t feel bad about asking for your “doggie bag.” Nearly every restaurant is happy to pack up your leftovers to take with you, either to share with someone at home, or as a lunch for the following day! Pace Yourself! Lastly, eat slowly! Once you start eating, it takes 20-30 minutes for a hormone to be released that tells the brain that you are full. Much of the time, people eat too fast and as a result eat many more calories than are required to make them feel satisfied. Always remember that bal- ance is key and that most things are okay in moderation. Paying attention to what you eat on a daily basis can help you decide if you feel you can treat yourself. Most of all, enjoy eating healthy and try to influence others around you to do the same. When you are stuck deciding between mozzarella sticks or a spinach salad as an appetizer, remem- ber, you are what you eat. Want to know more? Curious about what kind of a nutri- tional “punch” your favourite salad is packing? Most major restaurants now offer their nutritional information on-line or as a pamphlet in the res- taurant. Have a look and see what small changes you can make to improve your overall well-being! ................................................................... Deanna Gallo B.M.Sc, ND ( Cand. 2013)

“ Diet pop is healthier than regular pop” The use of artificial sweeteners (aspartame) found in many diet foods and drinks have not been shown to reduce the risk of obesity. Artifi- cial sweeteners are a minimum of 200 times sweeter than regular sugar. Over time, people tend to crave sweeter things because they become desensitized to sugar. Fat quality is more important than quantity. In particular, omega-3 fatty acids such as fish oil are anti-inflamma- tory and independently reduce risk factors for CVD. Also, omega-9 fatty acids such as raw olive oil actually decrease LDL cholesterol. “ All fat is bad”

them healthy so you have to consider what is in the salad. A salad with breaded and fried chicken, creamy salad dressings and bacon defeat the purpose of choosing a salad as a healthy choice. “ Juice is just as good as fruit” If you have the choice, choose whole fruits. The skin of the fruit provides you with more fibre con- tent, is more filling and has less sugar.

Protein Power! Your meal should include a serving of protein and a serving of starch in the form of unrefined grains. Protein is required for proper immune function and involved in almost every physiological function in the body. Choose chicken or fish as a substitute for red meat (pork or beef). Fish is high in omega-3 fatty acids and are anti-inflamma- tory in the body. Red meat on the other hand is high in omega-6 fatty acids and promotes inflammation in the body. Unrefined grains such as whole grain bread, brown rice and whole wheat pasta compared to white grains are important because they pro- vide you with more protein, vitamins, minerals and fibre. Fibre is important in your diet because it improves immunity and food digestion, promotes

“ All salads are healthy”

It is the vegetable quan- tity in salads that make

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