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Healthy Eating


Healthy Eating

Canada's Food Guide to Healthy Eating recommends that only up to 30% of your calories come from fat. This works out to about 65 grams of fat per day for the average woman (25-49 years) and about 90 grams of fat for the average man (25-49 years). Older adults (50 + years) about 60 grams of fat per day.

Canada's Food Guide to Healthy Eating divides foods into food groups and suggests a range of servings per day. This ensures that you get the more than 50 different nutritients you need daily.

Feel better today and tomorrow, and help reduce your risk of illness, including heart disease. Discover how your diet compares with Canada's Food Guide to Healthy Eating and the helpful tips will show you how small changes can bring big improvements.

Check Canada Food Gide for more information.


YOUR DIETARY NEEDS

The number of servings you need per day can vary, depending on a variety factors such as:
your age
your activity level
your body size
whether you are male or female, etc.


EAT MORE FIBRE

Fibre is found only in foods of vegetable origin, like whole grains, vegetables, fruits and legumes. Regularly eating a certain kind of fibre, called "soluble," can help bring blood cholesterol down. It is found mainly in: legumes (chick peas, kidney beans, lentils, etc.); green vegetables (the darker the color of the vegetable, the higher the fiber content); fruits and vegetables rich in pectin (tomatoes, apples, oranges, strawberries, etc); cereals with psyllium; oat bran and oatmeal.

Recommended Number of Food Guide Servings per Day


Did You Know?

The human digestive tract cannot digest food entirely by itself. It is reliant on bacteria that live in the tract to process food. If person does not have normal balanced gut flora, then they will not digest and absorb foods properly, developing multiple nutritional deficiencies.
In a slim person, the bacteria in the digestive system are mainly "good" bacteria, in particular lactobacillus species. Overweight people generally have far more "bad" bacteria than slim people.
In addition to promoting normal digestion and absorption of food, healthy gut flora actively synthesize various nutrients: vitamin K, pantothenic acid, folic acid, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pyridoxine (vitamin B6), ciancobalamine (vitamin B12), various amino-acids, and proteins.
Testing of people with abnormal gut flora reveals some typical nutritional deficiencies in many important minerals, vitamins, essential fats, many aminoacids and other nutrients. The most common deficiencies, are in magnesium, zinc, selenium, copper, calcium, manganese, sulphur, phosphorus, iron, potassium, vanadium, boron, vitamins B1, B2, B3, B6, B12, C, A, D, folic acid, pantothenic acid, omega-3, 6, 9 fatty acids, taurine, alpha-ketoglutaric acid, glutathione and many other amino-acids.
People with damaged gut flora often have particular groups of pathogenic bacteria growing in their gut, including iron-loving bacteria (Actinomyces spp., Mycobacterium spp., pathogenic strains of E.Coli, Corynebacterium spp. and many others). These bacteria consume whatever iron the diet provides, leaving that person deficient in iron.
Beneficial bacteria in the gut act as the housekeepers for the digestive tract. They coat the entire surface of the gut, protecting it from invaders and toxins by providing a natural barrier and producing a lot of antibacterial, anti-viral and anti-fungal substances.

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RomWell Health Pages - Disclaimer

Our pages are created to provide medically accurate information that is intended to complement, not replace or substitute in any way the services of your physician. Any application of the recommendations set forth in the following pages is at the reader's discretion and sole risk. Before undergoing medical treatment, you should consult with your doctor, who can best assess your individual needs, symptoms and treatment.
30 minutes
physical activity
25-38 grams of
dietary fiber per day
6-8 hours
of adequate sleep

Antioxidants

Organic antioxidants help to promote cell regeneration, they are a great all natural way to help boost your immune system, and flush out harmful toxins which weaken the immune system. They are essential aid to a properly balanced diet, overall health and wellness and also great help in the prevention of disease.