10.20.11.

Check this out if there's anything else you wanna know about healthy eating (: OR just ask me (: »

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10.20.11.

Oils and Fats (:

 1. BREAKFAST

  • 5 mL of non-hydrogenated margarine on toast or bread
  • 5 mL of canola oil in the pan to make eggs 

 2. LUNCH

  • 15 mL of vinegar or dressing on a salad (:

 3. DINNER 

  • about 5 mL of oil used to cook

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/oil-huile/oil-huile-eng.php

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10.20.11.

Meat and Alternatives (:

 1. Have meat alternatives often. 

  • Beans
  • Lentils
  • tofu

 2. Eat at least 2 servings of fish every week.

  • Char
  • Herring
  • Mackerel
  • Salmon
  • Sardines 
  • Trout

 3. Try to choose meats and alternatives prepared with small or no amounts of added fat or salt. 

 4. Cut off the fat you can see before eating it, and you should also take the skin off poultry.

 5. It’s better to roast, bake or poach meats and alternatives. They require little to no added fat.

 6. If you eat packaged meat, choose the ones with lower sodium and fat 

For children ages 2-3: 1 servings a day

For children ages 4-8: 1 servings a day

For children ages 9-13: 1-2 servings a day

Female teens ages 14-18: 2 servings a day

Male teens ages 14-18: 3 servings a day

Female adults ages 19-50: 2 servings a day

Male adults ages 19-50: 3 servings a day

Female adults ages 50+: 2 servings a day.

Male adults ages 50+: 3 servings a day.

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10.20.11.

Milk and Alternatives (:

 1. Drink skim milk everyday. (1% or 2%) 

  • Drink about 500 mL or in other words, 2 cups, everyday for healthy vitamin intake
  • If you do not drink milk (or cannot) then drink fortified soy beverages 

 2. Choose lower fat milk and alternatives. 

For children ages 2-3: 2 servings a day

For children ages 4-8: 2 servings a day

For children ages 9-13: 3-4 servings a day

Female teens ages 14-18: 3-4 servings a day

Male teens ages 14-18: 3-4 servings a day

Female adults ages 19-50: 2 servings a day

Male adults ages 19-50: 2 servings a day

Female adults ages 50+: 3 servings a day.

Male adults ages 50+: 3 servings a day.

(Source: hc-sc.gc.ca)

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10.20.11.

Grain Products (:

 1. Make at least half your grain products whole grain everyday. 

  • Barley
  • Brown Rice
  • Oats
  • Quinoa
  • Wild Rice

 2. Choose grain products low in fat, sugar and salt. 

 3. Grain products are great at breakfast and lunch (: Maybe even some pasta for dinner.

For children ages 2-3: 3 servings a day

For children ages 4-8: 4 servings a day

For children ages 9-13: 6 servings a day

Female teens ages 14-18: 6 servings a day

Male teens ages 14-18: 7 servings a day

Female adults ages 19-50: 6-7 servings a day

Male adults ages 19-50: 8 servings a day

Female adults ages 50+: 6 servings a day.

Male adults ages 50+: 7 servings a day.

(Source: http)

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10.20.11.

Fruits and Vegetables (:

FRUITS AND VEGETABLES

  1. Eat at least one dark green vegetable a day (:
  • Broccoli 
  • Romaine Lettuce 
  • Spinach

 2. Eat at least one orange vegetable a day (: 

  • Carrots
  • Sweet Potatoes 
  • Winter Squash 

 3. Enjoy vegetables bakes, steamed or stir-fried instead of deep fried.

 4. Have fruit and vegetables more often than fruit. 

 SERVINGS

For children ages 2-3: 4 servings a day

For children ages 4-8: 5 servings a day

For children ages 9-13: 6 servings a day

Female teens ages 14-18: 7 servings a day

Male teens ages 14-18: 8 servings a day

Female adults ages 19-50: 7-8 servings a day

Male adults ages 19-50: 8-10 servings a day

Female and Male adults ages 50+: 7 servings per day. 

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10.20.11.
blogilates: Food that’s too good to be true…PB2!!! For those of you looking for a healthy peanut butter option, this is it. PB2 is 85% less fat and cals than reg peanut butter (not that PB is bad for you…) It’s a powdered form and all you have to do is add water! BIG FAN RIGHT HERE. Anyone else use this? It’s only $6.99. So worth it.

blogilates:

Food that’s too good to be true…PB2!!! For those of you looking for a healthy peanut butter option, this is it. PB2 is 85% less fat and cals than reg peanut butter (not that PB is bad for you…) It’s a powdered form and all you have to do is add water! BIG FAN RIGHT HERE. Anyone else use this?

It’s only $6.99. So worth it.

(Source: amazon.com)

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10.20.11.

Need a guide to help you eat well? Check this out! »

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10.18.11.
hotpact: You know what’s delicious? Raspberry vinaigrette and chicken and cucumbers.

hotpact:

You know what’s delicious? Raspberry vinaigrette and chicken and cucumbers.

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10.18.11.
eatyourselfhappy: Strawberry crumble 40g almonds 40g pistachio nuts 1/2 tsp ground cinnamon 5 fresh pitted medjool dates 500g strawberries ¼ tsp vanilla bean paste Combine almonds, pistachios, cinnamon and three dates into a food processor. Process until you have a crumble like consistency. If you don’t have a food processor, you can chop finely by hand. Blend 250 grams of strawberries with the other two fresh dates and vanilla in a blender until smooth. Cut the other 250 grams of strawberries into quarters and combine with the puree. Divide into serving bowls. Top strawberries with the crumble and serve. Time it takes: 10 minutes Serves 4 Protein, 6.5 grams; carbs, 17.3 grams; fat, 10.7 grams; calories, 190.

eatyourselfhappy:

Strawberry crumble

40g almonds

40g pistachio nuts

1/2 tsp ground cinnamon

5 fresh pitted medjool dates

500g strawberries

¼ tsp vanilla bean paste

Combine almonds, pistachios, cinnamon and three dates into a food processor. Process until you have a crumble like consistency. If you don’t have a food processor, you can chop finely by hand. Blend 250 grams of strawberries with the other two fresh dates and vanilla in a blender until smooth. Cut the other 250 grams of strawberries into quarters and combine with the puree. Divide into serving bowls. Top strawberries with the crumble and serve.

Time it takes: 10 minutes

Serves 4

Protein, 6.5 grams; carbs, 17.3 grams; fat, 10.7 grams; calories, 190.

(via eatyourwaytohealthy)

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