Food Foundations

Fat is an essential part of a well-balanced diet and supports everyday function. Fat is used by the body for hormone production, cell growth, protection of the organs, and maintenance of body temperature.

Additionally, fat is needed to absorb fat-soluble vitamins (Vitamins A, D, E, K) and increases satiety, which supports sustainable energy throughout the day

Types of Fat:

Saturated: This fat is found primarily in animal-based products. This fat has the potential to influence cholesterol levels by causing the body to produce more LDL (unwanted) cholesterol, which can form plaque in the arteries. This can increase one’s risk for heart disease and stroke.

Ex. Butter, Lard, Cheese, Ghee, Bacon, Cured meats, Dairy products, Coconut oil

Unsaturated: This fat is found primarily in plant-based products. This fat increases the level of HDL (helpful) cholesterol in the blood. HDL pairs with LDL in the blood and transports it to the liver where it is broken down and discarded from the body. Unsaturated fats increase the HDL in the body and reduce LDL (unwanted) cholesterol.

Ex. Olive oil, Avocado, Canola oil, Seeds, Nuts, Vegetable oil

Trans Fat: This is an artificially created fat – it is typically when vegetable oil is processed to stay solid at room temperature, which extends its shelf life. They also can increase one’s risk of heart attack, stroke, and type II diabetes.

Luckily, trans fat has been banned for use in Canada – if travelling or living abroad, make sure to check the nutrition fact label for trans-fat content and when possible, avoid food containing this type of fat.

Studies show that when one reduces their saturated fat and increases their unsaturated fat intake (both things need to occur for the benefit)– the HDL (helpful) cholesterol levels increase, which helps to reduce LDL (unwanted) cholesterol levels.

Some examples of swaps include sautéing vegetables and meat in olive oil or pan-frying items with canola oil versus butter.

Moderation is key with fat – Make sure to enjoy the foods you prefer while making fat swaps to keep your saturated fat intake below 10% of the total calories consumed per day.

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition please consult with the appropriate provider**

Vegetables are essential in providing vitamins and minerals needed for the body to function every day. Every colour provides a different vitamin or mineral. In addition to vitamins and minerals, vegetables also provide fiber to support improved bowel movements and GI function.

Red: Contents of the following vitamins/minerals vary per example

Vitamin A, Calcium, Vitamin D, Vitamin C, Folate, Flavonoids

These vitamins/minerals support vision, memory function, heart, and prostate health, as well as reducing cholesterol, cancer, and stroke risk.

Ex. Tomato, Bell pepper, Radishes, Beets, Red onions

Orange/Yellow: Contents of the following vitamins/minerals vary per example

Alpha-carotene, Beta-carotene. Vitamin A, Vitamin C, Folate

These vitamins/minerals support vision and the immune system. Additionally, they reduce the risk of cancer and heart disease.

Ex. Carrots, Bell peppers, Squash, Corn, Yams

Green: Contents of the following vitamins/minerals vary per example

Vitamin K, Folic acid, Potassium, Vitamin C, Iron, Carotenoids

These vitamins/minerals boost the immune system, lowers cholesterol, maintain bones and teeth, and support vision.

Ex. Asparagus, Brussel sprouts, Broccoli, Leafy greens, Zucchini, Celery, Peas, Okra, Cucumbers

Blue/Purple: Contents of the following vitamins/minerals vary per example

Calcium, Vitamin D, Vitamin C, Folate, Flavonoids

These vitamins/minerals support vision, memory function, heart, and prostate health, as well as reducing cancer and stroke risk.

Ex. Eggplant, Cabbage, Purple potatoes, carrots, and cauliflower

White: Contents of the following vitamins/minerals vary per example

Potassium, Selenium, Vitamin C

These vitamins/minerals help to lower cholesterol and blood pressure

Ex. Onion, Parsnips, Garlic, Cauliflower, Fennel, Mushrooms, Ginger

Aim to make everyday a RAINBOW Day to ensure you meet your daily vitamin and mineral needs!

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition please consult with the appropriate provider**

Grains are comprised of carbohydrates and are a good source of B vitamins. Both of which play a vital role in energy metabolism. Additionally, whole grains provide fiber, which improves GI health and bowel movements.

Carbohydrates are the preferred energy source for brain function – Fun fact, to efficiently function, the average person needs around 130 grams of carbs per day JUST for the brain! An optimal amount of carbohydrates is 45-65% of the total calories consumed per day.

Two categories – Simple (Refined) and Complex (Whole)

Another way to understand Simple versus Complex carbohydrates is white/refined versus whole grains.

• Simple Carbohydrates (White/Refined Grains) are simple sugars – This provides an immediate source of energy to the body.
  • Ex. Cake, French fries, White bread, Chips, Doughnuts

• Complex Carbohydrates (Whole grains) include starches and fiber – This provides a slower release of energy to the body, leading to more sustainable energy.
  • Ex. Beans, Rice, Quinoa, Barley, Whole grain bread, Couscous, Noodles, Oats

Sugar, starch, and fibre are naturally occurring in food. Sugars and Starch are converted into glucose in the body, absorbed, and used for energy. Fibre cannot be absorbed by the body, therefore slowing the digestion of sugar, leading to longer-lasting energy after a meal.

To support sustainable energy, optimal GI health, and bowel function – try to make half your daily grains whole.

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition, please consult with the appropriate provider**

Protein is vital to eat every day as it builds/repairs cells, increases fullness after a meal, maintains/builds muscle mass, and supports the production of hormones, enzymes, and antibodies. All these roles occur every day, all the time in the human body, and need the continued support of daily protein intake.

Are all protein sources created equal?

Proteins are made up of different combinations of amino acids (building blocks of protein). There are 20 amino acids that the human body needs to function every day – essential and non-essential amino acids.

Essential amino acids are needed from one’s daily food intake, whereas non-essential amino acids can be made by the body.

The nine essential amino acids needed from dietary protein intake every day are:

Isoleucine, leucine, tryptophan, histidine, methionine, phenylalanine, threonine, valine, lysine

What does this mean?

There are two types of protein sources that help identify if the protein has all the essential amino acids: complete and incomplete protein:

Complete protein means that the protein source has all nine essential amino acids needed to meet the body’s daily needs.

Ex. Chicken, Beef, Fish, Tofu, Tempeh, Eggs, Dairy products, Buckwheat, Quinoa, Chia seeds, Soy products

Incomplete protein means that the protein source has some, but not all 9 essential amino acids and will need to be paired with another protein source to “complete” the protein and meet the body’s daily needs.

Ex. Legumes (beans, peas, lentils), Nuts & Seeds, Grains, Broccoli, Mushrooms, Spinach

The goal is to have a variety of different protein sources to ensure all the essential amino acids needed in a day are consumed to support the body.

The general recommendation for daily protein intake is 10-35% of one’s total calories. This amount varies based off physical activity, health condition/goals, muscle mass, age, and body mass.

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition please consult with the appropriate provider**