How do foods commonly eaten by Southeast Asian communities fit into the four food groups? How do foods commonly eaten by Southeast Asian communities fit into the four food groups of Canada’s Food Guide? Vegetables & Fruit Leafy dark green vegetables e.g. Pea shoots, Pepper leaves, Water lily greens Fresh, frozen, cooked or canned Large-sized […]
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Common foods can be used very differently all around the world. Many cultural dishes are made of foods that are common to many different cultures and are prepared many different ways around the world. For example cauliflower may be raw or stir-fried, or used in curry or milk-based recipes. COMMUNITY FOODS EQUIVALENT FOOD GUIDE SERVINGS […]
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Carbohydrate is stored as glycogen in muscles and the liver. Glycogen is the “quick energy” for muscle activity. Do you get enough carbohydrate? How much carbohydrate do I need? Carbohydrate is found in a variety of foods in every food group. More active individuals need more carbohydrate. Use the table below to help you get […]
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Learn about what you can eat before competition. The pre-event meal is an important meal for best performance. But it can be challenging to get it right when your competition takes you on the road or if you are competing in a series of events. The meal following competition is important too. The Pre-Event Meal […]
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Find out how much fluid to drink before, during and after exercise How much do I need? 1. Drink the recommended amount of fluid every day (see chart below). Recommended Daily Fluid Intake From Beverages Teens (14–18 years) Adults (19+ years) Female Male Female Male 1.8 L (8 cups) 2.6 L (11 cups) 2.2 L […]
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Get tips for maximizing your iron stores for peak performance. Some individuals (especially active females) are prone to iron deficiency, which can lead to anemia. Anemia can cause excessive fatigue during workouts, slow recovery and lack of energy. This is understandable, as iron in red blood cells is responsible for delivering oxygen to working muscles. […]
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An important function of protein in the diet of active individuals is to build, repair and maintain muscle tissue. Those involved in strenuous endurance or strength training experience an increased requirement for protein (approximately 1 1⁄2–2 times that of sedentary individuals). This extra need for protein is easily met through food. Follow Canada’s Food Guide—it […]
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The “formula” for a peak performance diet is no secret. Canada’s Food Guide is the starting point to plan food choices. The “formula” for a peak performance diet is no secret. Canada’s Food Guide is the starting point to plan food choices. Choose at least the recommended number of Food Guide Servings suggested in each […]
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Get tips for making the healthiest choices. To consume the most vitamins, minerals and other health protective compounds from food, choose a wide variety of foods and consume at least the recommended number of Food Guide Servings from each food group every day. Follow specific Food Guide tips from Canada’s Food Guide to make the healthiest choices: […]
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