
Are nutrients our body needs in large amounts. Includes carbs, fats, and proteins - the three basic components of every diet.
Makes up cell membranes, sex hormones, cholesterol, and more than half of your brain tissue. It helps us absorb fat-soluble vitamins, cushions organs, and stores energy.
Gives our bodies fuel and energy. Important for brain function.
The building blocks of our body. Makes up our muscles, hair, nails, eyes, skin, and organs.
Are vitamins and minerals needed for proper functioning of all your body's systems.
Vitamin A, B, C, D, E, K, Sodium, Potassium, Magnesium, Calcium, Zinc, Iron, Manganese etc.
The primary component of all bodily fluids (blood, lymphatic, sweat, urine, etc.) Transportation of nutrients needed for proper digestion helps to eliminate waste/toxins.
Makes up 60% of our body, 70% of our brain, 80% of our blood and 20% of our bones.
IRON (energy, combat fatigue, builds red blood cells)
Beef, chicken, salmon, tuna, fish, oats, quinoa, spinach, beans, lentils, kale
CALCIUM (maintains healthy bones and teeth)
Kale, milk, almond milk, yogurt, broccoli, oatmeal
MAGNESIUM (anti-inflammatory, muscle contraction, fights depression, promotes relaxation, sleep quality, boosts performance, prevents migraines)
Spinach, swiss chard, dark chocolate, pumpkin seeds, almonds, black beans, avocado
VITAMIN C (skin health, builds immune system, wound healing, bone health, helps the body absorb iron)
Bell peppers, guava, strawberries, kiwi, oranges, lemon, limes, papaya
Fresh Fruits and Vegetables
1-2 fruits per day, 4+ servings of vegetables each day
Variety is important- dark green, deep orange, citrus
Protein
3 servings per day
One serving = size of your palm (~4 oz.)
A good guideline is 1.5g of protein per kg of body weight
Whole Grains
3-4 servings per day
One serving = size of your fist
Healthy Fats
5 servings a day
One serving = 1 tbsp. of oil, a handful of nuts/seeds, ¼ avocado
Water
6-8 cups a day
While eating too much (especially unhealthy foods) can negatively affect your health, eating too little can be just as detrimental.
They promote quick weight loss - loss of muscle and water
They place strong restrictions on food selections
No attempts are made to change eating habits permanently
Promotes unhealthy & obsessive behaviours, anxiety, and slows metabolism
Burgers
Patty: lean beef, turkey, chicken, veggie burger
Bun: thin whole wheat, lettuce wrapped
Toppings: fresh veggies, mustard, little ketchup, avocado
Avoid: mayo (adds 100-200+ calories), processed cheese
Fries
Homemade baked, not fried
Replace potatoes with sweet potatoes, carrots, acorn or butternut squash, turnips, beets
Pizza
Thin crust, half the cheese, lots of vegetable toppings
Try using pita or tortilla at home
Limit pepperoni, bacon, sausage
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