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c t kt- ifmrimdi c jir v vfi v helpmgyoukieyeiypume yearsresdutitins v x fitness goals fc s sumemorejtfianlzgrprdductsdrfour servingsyof milkproductsper day to meet butlineci in canadas food guide to healthy eating are smaller than we think plan meals and snacks formaximum energy catherine smith h4 registered i dietitian t at thebeginning of the new year many their energy needs c canadians resolve to get fit andcut back on ff the number of servings seem high to fbofa combination that can put their fit- you7 remember individual serving sizes as ness plans at risk get your new year off to the right start eat right to be at your active best whether its a walk around the block or an intense work- out fitness is achievable and fun with the right food choices allow enough time for your food to digest according to the canadian fimess and three to four hours for a large meal and less lifestyle research institute 63 per cent of than two hours for a snack canadians are not active enough meals or snacks that contain plenty of furthermore lack of energy is one of the carbohydrates grains fruits vegetables and top three factors preventing canadian couch milk products should be eaten shortly after potatoes from becoming more active this you exercise to refuel your muscle stores of year make your new years fithessjesblution glycogen or carbohydrate energy a reality by taking advantage of food energy the following jtips provide basic informa- that is easily absorbed by the body the iron from plant sources is not as easily absorbed however the absorption of iron from plant foods improves when accompanied by some vitamin cin the meal for example an orange with breakfast cereal l bone up on calcium calcium is essential for strong bones par ticularly for women who are at greater risk of sodium potassium chloride arid maghe- sium toreplace sweat loss t- after activity drink 500ml two clips of milk water juice or other decaffeinated bev- erages for every pound of weight lost to replace body fluids get expert advice from a dietitian a registered dietitian is your most reliable osteoporosis later in life bone building source of nutrition information for a listing tion to fuel your active lifestyle foodisfuel include a wide variety of food in your diet as outlined in canadas food guide to zhealttiy eating whole foods arethe best way to nourish our bodies with energy and essential nutrients while nutrient overdoses cannot improve performance shortages may impair it n concentrate on carbohydrates carbohydrates from food are our main fuel for activity muscles store carbohydrate fuel in the form of glycogen to ensure that energy heeds are met have morethanthe minimum number of servings from each food group j the recommended daily serving ranges grain products 7five to 12 servings choose lower fat foods more often most of our food choices should be lower in fat other foods such as spreads sauces gravy dressings and salty commercial snack foods account for almost half of ourdietary fat intake and are ah easy area to cut down choosing lower fat fopds leaves more room for carbohydratericht choices for active people i no need eor supplements r j f f there is no evidence ito date that proves that supplements increase strength -and- endurance endurance performance or pro vide energy v under certain health circumstances sup plements may be appropriate upon the advice of a physician or registered dietitian most healthy active people canmeet all nutrients like calcium and vitamin d along with regular physical activity- help keep bones thick and strong for most canadians milk and milk products are an ideal source of calcium dont forget the fluids witkall this talk about food dont forget the fluids drink plenty of water milk juice and other decaffeinated fluids everyday espe cially before and after physical activity frequent small servings of plain cool of dietitian with expertise in sports nutrition contact dietitian of canada at 416 596- 0857 finally whether you are attempting to be hiore active or simply eat better goal setting can help small progressive steps forward can help you arrive at the outcome you are looking for set goals that are smart spe cific measurable achievable realistic arid timetagged people can also order making the most of v you an easytofollow personalized guide to sensible eating and physical activity the kit water or other beverages are recommended which costs 595 contains a motivational during exercise for most people who are active for one hour or less in moderate temperatures water is the best beverage sports drinks are not essential because in most cases ordi nary food and beverages provide enough guide food and activity tracking chart menu suggestions and a recipe booklej j to order a copy of making the most ofyou contact a dietitian at dairy farmers of ontario at905 8218970 t active facts their nutrient needs with healthy food choic- es folic and vitamin r are the excep vegetables and fruitfive to 10 servings tioh botlrvitamins need to betaken in a milk products two to four servings supplement form meat and meat alternatives twoto jv t s threeservings iy v watch your iron r keein mind that although me jpwer iron blood delivefs ox workin 63 pei i eur of canadians jtro mm uvu increasing hwr nsk ot heart dnedt0 olicsity 1 higli hlood prvjsui v adtiltonsf t diabetes ostoopmois and other serious ilinctst s i 4 pm enr ol canadians rate phj ical actutly as very lmpoi unt to thorn pei sorullv 59 pei com otmartive canadians mate tharthoy dont have the enerj to become the top three bameis to physical activity foi adult jnadun are lack of lime enei i gyaiid motivation t 3s pei cent ot canadians aged 2i to 55 are ac ive i 2 rent partinpare in some physical activity on tour or mowdajaueek but do not meet the definition of active because of insufficient acnvu duiation or uitensitj active canadians are more likely to leport feeling happy and hopeful about the i fiitui every often f 52 r 551 our fresh n i c 4 c5 m hi jr si- si california fresh lettuce c y j- ea ontario fresh fall harvest kj sweeten juicy r bosc a v pears lb 218 kg litsf ore bakery rt delicious chocolate chip loaf cakes 2 79 ea our delhtttmasen v tl deiicrous freshly madev ta v meat or spinachricotta each liryfhh o f iv je accept major- credit gards store wide v afamily tradition since 1929 t step inside cornelia fine foods and encounter an i exciting gourmet shopping experience surpassing any youve had before- savour the flavours fenjoy the jrv i- surroundinesr appreciate the international selectionh this is the fine food store you will love to explore yx vfe store ypurs k o am 9 pm sv i v ji german emmental i t-5- 5 49 lb 121100g ovr ma baskets iu boneless e xs3 chickerit 7 c l breasts 4 lb 1100 kg mon7- wed thurs fri a tasteful gift for any occasion choose fromourdeliciousr t assortment of specialty gift fodd baskets we delivefybur gift baskets- cltywlde we will be happy to customize gift baskets on request 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