Category: Eat Well

  • Create a meal using the Create My Plate

    Create a meal using the Create My Plate

    Today I will create a meal using the “Create My Plate” tool and send the coach a picture of it.

  • Balanced Plate and Measuring Food

    Balanced Plate and Measuring Food

    Portion size and serving size is the same: True False Which nutrients provide energy in the form of calories? Proteins, carbohydrates and fat Vitamins and  minerals Water Which food item is categorised as a good protein source? Olive oil Egg Tomatoes Choose the correct statement: All carbohydrates, no matter the food source, is broken down […]

  • Measure The Food I Eat

    Measure The Food I Eat

    Today I will measure the food I eat for dinner.

  • How Does Sugar Affect My Health?

    How Does Sugar Affect My Health?

    How Does Added Sugar Affect My Health? Added sugars provide no nutrition, and are therefore referred to as “empty calories”. A good rule of thumb is to avoid products that have a lot of added sugar.  What food items contain added sugars? Major sources of added sugars are: regular soft drinks, all kinds of desserts […]

  • Unhealthy Fats

    Unhealthy Fats

    Fats to Limit Saturated fats and trans fats should be limited in your diet. Aim for less than 10% saturated fats in your caloric intake for the day.  What are saturated fats? Saturated fats are more likely to be solid at room temperature. Examples include lard, butter, ghee, full fat dairy, and marbled meats. Saturated […]

  • Healthy Fats

    Healthy Fats

    Healthy Fats Your body needs some fat for energy, absorption of vitamins, and to protect your heart and brain health and to support immune function. Fats add flavor to foods and come in many forms. All fats are calorie dense. For example, a single tablespoon of oil has about 135 calories.  Which foods contain fats? […]

  • Dairy and Your Health

    Dairy and Your Health

    Dairy and Your Health Milk naturally contains all the three macronutrients: carbohydrate, protein and fat. It’s also rich in calcium, potassium, phosphorus, and vitamin D. How do dairy products affect my blood glucose? Milk and yogurt both contain carbohydrates, which has an effect on your blood glucose levels.  Cheese is made from fat and protein […]

  • Vegetables, Fruit, and Your Health

    Vegetables, Fruit, and Your Health

    Vegetables and Fruits for Your Health Vegetables and fruit contain vitamins and minerals that are good for your health. These include vitamins A, C and E, magnesium, zinc, phosphorous and folic acid.  Vegetables and fruit also contain plant chemicals, called phytochemicals. These biologically active substances can help to protect you from: Type 2 diabetes Stroke […]

  • Grains, Starchy Vegetables, and Your Health

    Grains, Starchy Vegetables, and Your Health

    Grains, Starchy vegetables and your health Grains and starchy vegetables are an important part of a healthy, balanced diet when chosen correctly and consumed in reasonable portions.  Many of them are also excellent sources of fiber, vitamins, minerals and phytonutrients (health beneficial substances). What are starchy food items? Starches occur naturally in a large range […]

  • How Carbohydrates Affect Your Health?

    How Carbohydrates Affect Your Health?

    How do carbohydrates affect your health? Carbohydrates are the body’s most important energy source. They can be divided into three main types based on their chemical structure: sugar, starch, and fiber. Sugars and starches get broken down for energy usage and storage in our cells, tissues, and organs. Fiber passes through the body mostly undigested, […]