Simply Nutrition. Nourish. Sustain. Be Active HEALTHY LIVING EVERYDAY

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1 Simply Nutrition HEALTHY LIVING EVERYDAY Nourish Sustain Hydrate Be Active

2 Nourish A balanced approach to food will help you feel good and have more energy. Nourish your body with healthy meals throughout the day to suit your lifestyle. Breakfast Breakfast is the most important meal of the day, and with good reason. Research has shown that both children and adults who eat breakfast regularly tend to have healthier body weights than those who skip it. 1 A variety of foods from the different food groups in Eating Well with Canada s Food Guide is recommended to build a healthy breakfast. 2 To make breakfast effortless, stock your kitchen with nutritious and easy options, including cereal and oatmeal, milk, juice, cheese, yogurt, whole grain bread, fruit and nut butters. Start With Fibre and Whole Grains Fibre has many benefits, it helps increase the feeling of fullness, reduces blood cholesterol levels, helps control blood sugar levels and may have cancer fighting benefits. 3 It s recommended that Canadian adults consume grams of fibre a day to achieve a healthy diet. 3 At least half of your grain servings should be whole grains. A few ideas to start your day: Whole grain cereals or oatmeal Cereal topped with fresh, frozen or dried fruit Yogurt sprinkled with oats or oat bran Whole wheat toast with peanut butter Lunch A tasty, well-balanced lunch that includes a variety of food groups, including 1 to 2 fruit and vegetable choices, will help to keep you nourished throughout the day. 4 Some Fast Ideas for Nutrient-Rich Lunches Try adding salsa, hummus or grated vegetables to flat breads, tortilla wraps and crackers made with whole grains Include fruit and bite-size vegetables, such as grapes, bananas, melon slices, orange wedges and baby carrots, cherry tomatoes, red pepper slices, along with hummus When choosing juice as a beverage, look for 100% fruit juice or calorie reduced options

3 MORNING GLORY, IN A GLASS A 250 ml (1 cup) serving of orange juice provides two servings of fruit according to Canada s Food Guide. It is also an excellent source of Vitamin C and a good source of potassium and folate. For an added boost, try 100% orange juice with added calcium and Vitamin D. Dinner Knowing how to balance your servings is an important part of a healthy diet. An easy way is to use a 9 or 10 inch diameter plate and draw imaginary lines on it. 20 Fill 1/2 of the plate with at least two kinds of vegetables; 1/4 with grains and starches, preferably whole grains; and the remaining 1/4 with meats and alternatives including lean meats, fish, beans and lentils. Add a glass of milk or a fruit choice to complete your meal. 5 Sodium and Fat During any meal it is important to be aware of the sodium and fat in the foods you choose. While sodium is required to regulate fluids and blood pressure and keep muscles and nerves running smoothly, many Canadians consume more salt than they need. The daily intake of sodium for healthy adults should not exceed 2300 mg per day. 6 Fat is an important part of a healthy diet as it helps you absorb vitamins like A, D, E and K. Some types of saturated fat and trans fat can raise the risk of heart disease and bad cholesterol. So, choose fat wisely by looking for unsaturated fats like olive, canola or sunflower oils. 7 SODIUM IN PERSPECTIVE 8 0 mg 42 mg 160 mg 160 mg 170 mg Tropicana Pure Premium Original Orange Juice (1 cup, 250 ml) Carrots (raw, 1 medium, 61 g) Lay s Lightly Salted potato chips (about 36 chips, 50 g) Quaker Life Original Cereal (175 ml, 30 g) Mixed-grain bread (1 slice or 35 g) 3

4 Sustain Enjoying a variety of healthy snacks can play a positive role in adding important nutrients to your diet, and help sustain energy levels between meals. Benefits of Snacking There are many potential benefits to planned, healthy snacking. Research suggests that healthy snack choices can help you manage your weight, 9 sustain your energy levels, and help those living with diabetes to keep blood glucose (sugar) levels stable throughout the day. 10 SNACKING Can help prevent hunger between meals Can help you to get more fruits, vegetables, fibres and grains On foods like fruits, vegetables, and whole grains can help add essential nutrients such as Vitamin C, calcium and omega fatty acids to your diet Adults should limit snacks to no more than three per day. 10 Here are a variety of options to try. SNACK SUGGESTIONS CALORIES 11,12 MORNING 1 slice whole wheat bread + 15 ml (1 Tbsp) of peanut butter ml (3/4 cup) vanilla yogurt (fat free) + 1 Florida orange 144 Quaker 100% Whole Grain Oats Packet ml (1/2 cup) blueberries 154 AFTERNOON 50 g low fat cheddar cheese (18% M.F.) + 3 whole wheat crackers ml (1/2 cup) Tropicana Pure Premium Orange Juice + 45 ml (3 Tbsp) walnuts, dried small whole grain/whole wheat pita + 30 ml (2 Tbsp) hummus 123 EVENING 25 g (approx. 14 chips) Baked! Tostitos Scoops! tortilla chips + 30 ml (2 Tbsp) salsa ml (1 Tbsp) almonds, unsalted + 8 raw baby carrots 145

5 Hydrate Hydration throughout the day is essential for the body to function. Losing as little as one to two percent of body weight from fluid can impair physical function and our ability to think. 13 Hydration helps to digest food, cushion organs and joints, carry nutrients and remove waste. 14 The Institute of Medicine recommends that about 80% of fluid intake should come from drinking water and other beverages, while 20% should come from food. While fluid needs vary by individual, general hydration recommendations are 2.7 litres (90 ounces) of water a day for women and 3.7 litres (125 ounces daily) for men. 15 Tips to keep you healthy and hydrated 16 Start the day with water, fruit juice or milk Carry a bottle of water with you throughout the day Enjoy a refreshing beverage with each meal/snack Try a variety of beverage choices to make drinking enjoyable BEVERAGE OPTIONS BENEFITS Water Fluid 1% Milk Calcium, Vitamin D 100% Orange Juice Vitamin C, Potassium, Folate Sports Drinks Sodium, Potassium (exercise repletion) Diet Soft Drinks Fluids Coconut Water Carbohydrates, Potassium Hot or Iced Tea Fluid, Antioxidants 5

6 Be Active Adding physical activity to your everyday life has many benefits. Improves mental and physical health Reduces stress levels Increases energy Improves sleep and digestion 17 Health Canada recommends that adults have at least 2 1/2 hours of moderate to vigorous physical activity each week and that children and youth get at least 60 minutes per day. 18 Choosing the right foods and fluids can help your body perform at its best during activity. Activity and Hydration It s important to fuel the body when you are active. Active people should aim to be well hydrated before exercising, and ensure they drink fluids during exercise to help stay hydrated. 19 Research suggests that sports beverages with carbohydrates and electrolytes (sodium and potassium) may be consumed before, during and after exercise to help maintain blood glucose levels, provide fuel for muscles and the brain, and decrease risk of dehydration. 19 Eating for Activity Carbohydrates are energy powerhouses for fitness. Foods high in carbohydrates, like whole grains, cereals, fruits and vegetables, supply energy to working muscles during exercise. Protein rich foods also plays an essential role in the building and repairing of tissues like muscle. 19

7 At PepsiCo Canada we are committed to playing a responsible and supportive role in the health and wellness of Canadians by encouraging people to adopt healthy, active lifestyles. Our goal is to nourish Canadians with a range of high quality food and beverage products, from simple treats to healthful offerings. We continue to make tremendous strides in transforming our portfolio. We have reformulated many of our existing products to reduce total fat, trans fat, saturated fat, sodium and added sugars. In other cases we have increased the whole grain, fruit, fibre and micronutient content of our products. For further information please visit REFERENCES 1. The Heart and Stroke Foundation. Breakfast Basics &ct= Eating Well With Canada s Food Guide. Health Canada Dietitians of Canada. Healthy Eating Guidelines for Increasing Your Fibre Intake Dietitians of Canada. How Can I Make Brown Bag Lunches Quickly That Everyone Will Like? 5. Canadian Diabetes Association. Clinical Practice Guidelines Health Canada. Sodium in Canada PepsiCo Canada. Demystifying Fats and oils PepsiCo Canada. Sodium Sensibility Johnson, Guy H. and Anderson, G. Harvey (2010) Snacking Definitions: Impact on Interpretation of the Literature and Dietary Recommendations, Critical Reviews in Food Science and Nutrition, 50:9, Dietitians of Canada. Healthy Snacks for Adults Health Canada. Canadian Nutrient File (CNF), PepsiCo Canada Libermann HR. J Am Coll Nutr. 2007,26: 555S-61S 14. Dietitians of Canada. Water Institute of Medicine. Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate Health Canada. Beverages - Canada s Food Guide Health Canada. Physical Activity Health Canada. Physical Activity - Canada s Food Guide PepsiCo Canada. Foods and Fluids for Fitness Athletes The Portion Plate. 7

8 This booklet was developed by PepsiCo Canada in conjunction with our team of nutrition scientists. We welcome your questions and comments. Please direct all feedback and inquiries to To download this resource and previous issues, please scan: or visit Trade-marks are owned or used under licence by PepsiCo Canada ULC 2014