When you live healthy life is good! - La...
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Tree nuts & peanuts (30 g or ¼ cup) Energy (calories) Fibre (g) Omega-3 (g) Protein (g) Carbohydrates (g) Omega-9 (g) MONOUNSATURATED FAT Hazelnuts 194 2.8 0.02 3 5 14 Brazil nuts 194 2.3 0.01 4 4 7 Walnuts 185 1.9 2.6 4 4 2.5 Pecans 180 2.7 0.28 3 4 11.6 Pistachios 178 3.2 0.08 7 9 7.6 Almonds 165 3.3 0 6 6 9.1 Peanuts 160 2.4 0 7 5 6.9 Cashews 160 0.9 0.002 5 9 6.7 Something good in a small package Nuts pack a powerful nutritional punch! They are a good source of protein, fibre and vitamin E, and the fats they contain are the good kind (monounsaturates, which help lower cholesterol). Nuts make a smart snack. Just remember: 30 g or 1/4 cup makes a reasonable serving size. Sources: http://nutshealth.com and www.lesliebeck.com After an INTENSE workout Of all the drinks you could reach for following more than an hour of strenuous physical activity, chocolate milk tops the list. Studies have shown chocolate milk to be a great sports recovery beverage. A one-cup (250 ml) serving contains 27 g of carbohydrates and 9 g of protein. The sodium and potassium contained in a cup of milk will replace electrolytes lost through sweating. Although It tastes so good you may want more, one cup will do the trick. Source: www.rechargewithmilk.ca The truth about PROTEIN Protein-rich diets are gaining in popularity. Just make sure you follow the recommended daily allowance. To find out what your body needs, use the following values and multiply them by your body weight (in kilograms). Values: n Healthy adult: 0.8 g/kg n Endurance athlete: 1.2 to 1.6 g/kg n Strength trainer: 1.6 to 1.8 g/kg n Participant in intermittent sports (soccer, hockey, basketball, etc.): 1.2 to 1.6 g/kg Good sources of protein: Food SERVING PROTEIN Chicken breast 100 g = 33 g Fillet of pork 100 g = 30 g Lean ground beef 100 g = 28 g Lentils 250 ml = 18 g 1% M.F. Cottage cheese 125 ml = 15 g Milk 250 ml = 9 g Roasted almonds 60 ml = 8 g Plain yogourt 125 ml = 7 g Egg 1 large = 6 g Sources: www.drjoey.com and www.healthycanadians.gc.ca Do you eat your emotions? Is your appetite bigger than your stomach? That’s quite the question! The need for food and the need for emotional nourishment can be closely intertwined. It’s not all a negative thing. We sometimes eat for excitement, love, celebration... Certain situations can trigger emotions that result in a fridge or pantry raid. If you turn to food for comfort, explore your emotional eating patterns or consult a health professional (a psychologist or a nutritionist). Visit one of these sites: www.cpa.ca or www.dietitians.ca. March 2013 Information Bulletin Workplace health and wellness program www.good-for-you.ca Do you have some comments or suggestions? Write to us at [email protected]. When you live healthy life is good!
Transcript of When you live healthy life is good! - La...
Tree nuts & peanuts (30 g or ¼ cup)
Energy (calories)
Fibre (g)
Omega-3 (g)
Protein (g)
Carbohydrates (g)
Omega-9 (g) MONOUNSATURATED FAT
Hazelnuts 194 2.8 0.02 3 5 14
Brazil nuts 194 2.3 0.01 4 4 7
Walnuts 185 1.9 2.6 4 4 2.5
Pecans 180 2.7 0.28 3 4 11.6
Pistachios 178 3.2 0.08 7 9 7.6
Almonds 165 3.3 0 6 6 9.1
Peanuts 160 2.4 0 7 5 6.9
Cashews 160 0.9 0.002 5 9 6.7
Something good in a small packageNuts pack a powerful nutritional punch! They are a good source of protein, fibre and vitamin E, and the fats they contain are the good kind (monounsaturates,
which help lower cholesterol). Nuts make a smart snack. Just remember: 30 g or 1/4 cup makes a reasonable serving size.
Sources: http://nutshealth.com and www.lesliebeck.com
After an intenSe workoutOf all the drinks you could reach for following more than an hour of strenuous physical activity, chocolate milk tops the list. Studies have shown chocolate milk to be a great sports recovery beverage. A one-cup (250 ml) serving contains 27 g of carbohydrates and 9 g of protein. The sodium and potassium contained in a cup of milk will replace electrolytes lost through sweating. Although It tastes so good you may want more, one cup will do the trick.
Source: www.rechargewithmilk.ca
the truth about proteinProtein-rich diets are gaining in popularity. Just make sure you follow the recommended daily allowance. To find out what your body needs, use the following values and multiply them by your body weight (in kilograms).
Values:n Healthy adult: 0.8 g/kgn Endurance athlete: 1.2 to 1.6 g/kgn Strength trainer: 1.6 to 1.8 g/kgn Participant in intermittent sports
(soccer, hockey, basketball, etc.): 1.2 to 1.6 g/kg
Good sources of protein:
Food Serving Protein
Chicken breast 100 g = 33 gFillet of pork 100 g = 30 gLean ground beef 100 g = 28 g
Lentils 250 ml = 18 g
1% M.F. Cottage cheese 125 ml = 15 gMilk 250 ml = 9 gRoasted almonds 60 ml = 8 gPlain yogourt 125 ml = 7 gEgg 1 large = 6 g
Sources: www.drjoey.com and www.healthycanadians.gc.ca
Do you eat your emotions?Is your appetite bigger than your stomach? That’s quite the question! The need for food and the need for emotional nourishment can be closely intertwined. It’s not all a negative thing. We sometimes eat for excitement, love, celebration... Certain situations can trigger emotions that result in a fridge or pantry raid. If you turn to food for comfort, explore your emotional eating patterns or consult a health professional (a psychologist or a nutritionist).
Visit one of these sites: www.cpa.ca or www.dietitians.ca.
March 2013Information Bulletin
Workplace health and wellness program
www.good-for-you.caDo you have some comments or suggestions? Write to us at [email protected].
When you live healthy
life is good!
