Being a Healthy Dad
achieving positive goals
and you will give yourself
every opportunity to
Listen to Dr. Evan Adams as he talks about the importance of making healthy lifestyle choices. Find out what wisdom Dr. Adams learned from his own dad. What is Dr. Adams’ greatest hope for indigenous dads?
Click on the Video to start.
EASY recipes for Dads and Kids!
What Should be in YOUR Cart?
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43% Veggies and FruitLook for colourful fruits and dark green or orange vegetables. It's better to eat them whole than drink them as juice.
34% GrainsTry to find whole grain, low sodium, high fibre, protein rich grains. "Enriched wheat flour" and "whole wheat" does not mean whole grain.
15% ProteinGet your protein from beans or lentils more than beef or chicken.
8% Dairy ProductsOpt for low-fat dairy and soy milk products. Almond and rice milk have less protein than dairy and soy.
Download this nutrition guide (pdf): Eating Well with First Nations, Inuit and Metis
All info from Health Canada.
Nutrition Labels 101
Let’s face it, reading a nutrition label can be more confusing. Here is an easy-to-use guide.
This indicates the size of one serving. Remember if you are eating two servings, it’s twice the amount of everything.
Calories tell you how much energy you get from each serving.
Daily Values (%DV)
Based on the daily value recommendations for key nutrients. Rule of thumb: 5%DV or less is a little and 15% or more is a lot.
Eat less of these
Saturated and Trans Fats (the unhealthy fats), Sodium and Sugar – High amounts of these nutrients hide in processed foods. For fats and sodium, use the %DV to make healthy choices. Beware: “Fat Free” isn’t always better – more sugar and salt are usually added for flavor! Polyunsaturated fats are the good fats.
Eat More of These
Eating more Fibre, Vitamin A, Vitamin C, Calcium and Iron improves your health.
Choose foods if possible with no added sugar. Tip: 4 grams of sugar equals 1 teaspoon (tsp). Adults should limit their daily sugar intake to a maximum of 52g (13 tsp) and kids to a maximum of 24g (6 tsp).
Ingredients: Ingredients are listed in order of amount.
Example: When looking for bread the first ingredient should be
whole wheat, whole grains or oats.
What are your workout habits? Find out how you compare to other dads!
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