11 Mar 2009
March is Nutrition Month, when Dietitians of Canada challenge Canadians to look at their eating habits and make a change for the better. This year’s theme is about nutritional needs of active bodies. The theme is especially apt given that many families will be busy with lots of physical activities during March break.
Eating well is an important part of our overall health. Healthy eating habits are a key factor in preventing chronic diseases like heart disease and Type 2 diabetes. Nutrition habits formed during childhood not only affect many aspects of growth, development and learning, they also set the stage for a lifetime of healthy eating.
Healthy eating is an important partner to physical activity as an active body needs fuel from healthy food to perform its best. But with so many supplements, products and meal “replacements” being marketed to us, making the healthy choice isn’t always easy.
The good news is that making the best nutritional choices for a healthy body doesn’t have to be complicated. If you have an active lifestyle, choosing food from Canada’s Food Guide can meet all of your needs.
In the few hours before activity, fuel your body with a small meal that includes fluids, and that is mostly carbohydrate–the main fuel for athletes–along with some protein and a little fat. Protein is important for growth and protein sources like lean meat, eggs, and meat alternatives like dried peas, beans or lentils help to build and repair body tissues. Try a sandwich made with whole grain bread and egg, chicken or peanut butter, along with a piece of fruit and a glass of water, low-fat milk or 100 per cent juice.
Stay hydrated before, during and after being active by drinking water, the recommended beverage for most active children and adults. Milk, 100 per cent fruit and vegetable juices, decaffeinated beverages, and even regular tea and coffee can count toward hydration. Sports drinks are usually not needed by most children and adults, however they do provide carbohydrates and electrolytes, as well as fluid, for competitive athletes involved in prolonged intense exercise when sweat loss is high.
Food and fluids are just as important after being active, when you need fluids and fuel to help your body to recover. If mealtime is several hours away eat a light snack and drink a healthy beverage.
For the last year, the City of Barrie and the Town of Bracebridge have been participating in the Eat Smart! provincial pilot program. The Eat Smart! choices you might find are fresh fruit, 100 per cent juices, salads, milk, low-fat pudding and yogurts, cereal and multigrain bagels. Vending machines also offer healthier items such as grain-based bars, fruit bars and baked snacks.
In Barrie, you will find healthier Eat Smart! choices at the Holly Recreation Centre. In future months, the program will begin at Allendale Recreation Centre, East Bayfield Recreation Centre, Eastview Arena and the Sportspark Complex.
In Bracebridge you can find these healthier Eat Smart! options at the Sportsplex. It is hoped that these healthy choices will be made available at all sporting venues during the 2010 Youth Winter Games being held in Muskoka.
You can get a head start on fuelling your body for an active lifestyle by checking out the Dietitians of Canada’s Nutrition Month website, www.dietitians.ca/eatwell, where there is a wealth of healthy eating tips, practical food solutions and educational tools. For more on eating well, call Your Health Connection at 721-7520 or 1-877-721-7520 Monday to Friday, or check www.simcoemuskokahealth.org.
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