Health and Nutrition

Healthy Body Weight

Every individual his their own “healthy body weight” that is custom to them

A healthy body weight is a weight…

• that you are at lowest risk for morbidity or mortality

• that is easily achievable and easily sustainable

• that is appropriate for your age and physical development

• that aligns with your family history and genetics

• that promotes healthy lifestyle activities and habits

Physical Activity and Nutrition

Carbohydrates (glucose) is a source of energy that is primarily for quick, high intensity activities such as sprinting or jumping

sources:

Animal - Milk, yogurt, aged cheese

Plant: Grains (wheat, rye, barley, oats, rice…), Vegetables (fresh, juiced, cooked, frozen), Fruits (fresh, dried, juiced, canned, frozen), Legumes ( canned, dry), Tubers (potatoes, yams, cassava).

Fat is a source of energy that is used primarily for longer duration, lower intensity activities such as sitting or walking

sources:

Animal - Meat, Poultry (saturated fat), Fish oil and eggs (omega 3, polyunsaturated fat), Dairy (saturated fat), yogurts.

Plant - Whole grains, baked goods, Grains and Seed oils (polyunsaturated fat, omega 6), Nuts (polyunsaturated fat, omega 3), Tropical Oils (mostly saturated fat).

Protein is used for aerobic breakdown and amino acids (from protein) is used to build and repair lean tissue after activity

Athletes need to intake more protein than non-athletes

sources:

Animal (complete protein) - Meat, Fish, Egg, Milk and Milk Products

Plant (incomplete protein) - Kidney beans, Amaranth, Almonds, Sunflower Seeds

Canada Food Guide Recommendations