Nourish

Sustain

Hydrate

Be Active

Simply NutritionHEALTHY LIVING EVERYDAY

™

Breakfast Breakfast has been called the most important meal of the day and with good reason. Research has shown that both children and adults who eat breakfast regularly tend to have healthier body weights than those who skip it.1

A combination of foods from three to four food groups in Eating Well with Canada’s Food Guide is recommended to build a healthy breakfast.2 To make breakfast eff ortless, stock your kitchen with nutritious and easy options, including cereal and oatmeal, milk, juice, cheese, yogurt, whole grain bread, fruit and nut butters.

Start With Fibre and Whole Grains Fibre has many benefi ts, it helps increase the feeling of fullness, reduces blood cholesterol levels, helps control blood sugar levels and may have cancer fi ghting benefi ts.3 It’s recommended that Canadian adults consume 25-38 grams of fi bre a day to achieve a healthy diet.3 At least half of your grain servings should be whole grains. A few ideas to start your day:

•Whole grain cereals or oatmeal •Cereal topped with fresh, frozen

or dried fruit

LunchA tasty, well-balanced lunch that includes foods from at least three of the four food groups will help to keep you nourished throughout the day.4

A balanced approach to food will help you feel good and have more energy. Nourish your body with healthy meals throughout the day to suit your lifestyle.

Nourish

Some Fast Ideas for Nutrient-Rich Lunches •Try adding salsa, hummus or grated vegetables to fl at breads, tortilla wraps

and crackers made with whole grains •Include fruit and bite-size vegetables, such as grapes, bananas, melon

slices, orange wedges and baby carrots, cherry tomatoes, red pepper slices, along with hummus•When choosing juice as a beverage, look for 100% fruit juice or calorie

reduced options

•Yogurt sprinkled with oats or oat bran•Whole wheat toast with peanut butter

MORNING GLORY, IN A GLASSA 250 mL (1 cup) serving of orange juice provides two servings of fruit according to Canada’s Food Guide. It is also an excellent source of Vitamin C and a good source of potassium and folate. For an added boost, try 100% orange juice with added calcium and Vitamin D.

DinnerKnowing how to balance your servings is an important part of a healthy diet. An easy way is to use a 9 or 10 inch diameter plate and draw imaginary lines on it.21 Fill 1/2 of the plate with at least two kinds of vegetables; 1/4 with grains and starches, preferably whole grains; and the remaining 1/4 with meats and alternatives including lean meats, fish, beans and lentils. Add a glass of milk or juice and you will enjoy a dinner that is high in nutrients.5

Sodium and FatDuring any meal it is important to be aware of the sodium and fat in the foods you choose. While sodium is required to regulate fluids and blood pressure and keep muscles and nerves running smoothly,6 many Canadians consume more salt than they need. The highest average daily intake of sodium for healthy adults should not exceed 2300 mg per day.7

Fat is an important part of a healthy diet as it helps you absorb vitamins like A, D, E and K. Some types of saturated fat and trans fat can raise the risk of heart disease and “bad” cholesterol. So, choose fat wisely by looking for unsaturated fats like olive, canola or sunflower oils.8

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SODIUM IN PERSPECTIVE9

0 mg Tropicana Pure Premium® Original Orange Juice (1 cup, 250 mL)

160 mg Lay’s® Lightly Salted potato chips (about 36 chips, 50 g)

160 mg Quaker® Life® Original Cereal (175 mL, 30 g)

170 mg Mixed-grain bread (1 slice or 35 g)

42 mg Carrots (raw, 1 medium, 61 g)

Benefits of SnackingThere are many potential benefits to planned, healthy snacking. Research suggests that healthier snack choices can help you manage your weight,10 sustain your energy levels, and help those living with diabetes to keep blood glucose (sugar) levels stable throughout the day.11

Enjoying a variety of healthy snacks can play a positive role in adding important nutrients to your diet, and help sustain energy levels between meals.

•Help prevent hunger between meals and satisfy cravings•Help you to get more fruits and vegetables,

fi bres and grains•Help you to add more essential nutrients

such as Vitamin C, calcium and omega fatty acids to your diet

SNACK SUGGESTIONS CALORIES 12,13

MORNING 1 slice whole wheat bread + 1 Tbsp of peanut butter 182

175 mL vanilla yogurt (fat free) + 1 medium orange 178

Quaker® 100% Whole Grain Oats Packet + 125 mL blueberries 164

AFTERNOON 50 g low fat cheddar cheese (18% M.F.) + 3 whole wheat crackers 195

125 mL Tropicana Pure Premium® orange juice + 45 mL (3 Tbsp) walnuts, dried

180

1 whole grain/whole wheat pita + 1 Tbsp hummus 194

EVENING 25 g (approx. 14 chips) Baked! Tostitos® Scoops!® tortilla chips + 2 Tbsp salsa

120

30 mL (2 Tbsp) almonds, dried + 8 raw baby carrots 132

Sustain

SNACKING CAN

For adults, limit snacks to no more than three per day and aim for snacks with less than 200 calories per portion11

Hydration throughout the day is essential for the body to function. Losing as little as one to two percent of body weight from fluid can impair physical function and our ability to think.14

Hydration helps to digest food, cushion organs and joints, carry nutrients and remove waste.15 The Institute of Medicine recommends that about 80% of fluid intake should come from drinking water and other beverages, while 20% should come from food. While fluid needs vary by individual, general hydration recommendations are 2.7 liters (90 ounces) of water a day for women and 3.7 liters (125 ounces daily) for men.16

Tips to keep you healthy and hydrated17

•Start the day with water, fruit juice or milk

•Carry a bottle of water with you throughout the day

•Enjoy a refreshing beverage with each meal/snack

•Try a variety of low calorie and low sugar beverage choices to make drinking enjoyable

BEVERAGE OPTIONS BENEFITS

Water Fluid

1% Milk Calcium, Vitamin D

100% Orange Juice Vitamin C, Potassium, Folate

Sports Drinks Sodium, Potassium (exercise repletion)

Diet Soft Drinks Fluids

Coconut Water Carbohydrates, Potassium, Sodium (exercise repletion)

Hot or Iced Tea Fluid, Antioxidants

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Hydrate

Be ActiveAdding physical activity to your everyday life has many benefi ts. •Improves mental and physical health•Reduces stress levels•Increases energy •Improves sleep and digestion18

Activity and HydrationIt’s important to fuel the body when you are active. Active people should aim for at least 2 cups (500 mL) of fl uids every 2-3 hours in a day and 1 cup (250 mL) 10-20 minutes prior to exercising.20

Research suggests that sports beverages with carbohydrates and electrolytes may be consumed before, during and after exercise to help maintain blood glucose levels, provide fuel for muscles and decrease risk of dehydration.20

Eating for ActivityCarbohydrates are energy powerhouses for fitness. Foods high in carbohy-drates, like whole grains, cereals, fruits and vegetables, supply energy to working muscles during exercise. Protein rich foods also plays an essential role in the building and repairing of tissues like muscle.20

Health Canada recommends that adults

have at least 2 1/2 hours of moderate to vigorous physical

activity each week and that children and youth at least 60

minutes per day.19 Choosing the right foods and fl uids can

help your body perform at its best during activity.

REFERENCES1. The Heart and Stroke Foundation. http://www.heartandstroke.com/site/apps/nlnet/content2.aspx?c=ikIQLcMWJtE&b=

4869055&ct=8663213

2. Eating Well With Canada’s Food Guide. Health Canada. 2007

3. Dietitians of Canada. http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Fibre/Fibre-Up.aspx

4. Dietitians of Canada. http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Lunch.aspx?categoryID=33

5. Canadian Diabetes Association. Clinical Practice Guidelines. http://www.diabetes.ca/files/JTB17x_11_CPGO3_1103.pdf

6. Health Canada. It’s Your Health – Sodium. http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/food-aliment/sodium-eng.php

7. Sodium Reduction Strategy for Canada – Recommendations of the Sodium Working Group, 2010

8. Health Canada. It’s Your Health – Trans Fat. http://www.hc-sc.gc.ca/hl-vs/lyh-vsv/food-aliment/trans-eng.php

9. PepsiCo Canada. Sodium Sensibility. http://www.pepsico.ca/en/downloads/Sodium_Handout_EN.pdf

10. Johnson, Guy H. and Anderson, G. Harvey (2010) “Snacking Definitions: Impact on Interpretation of the Literature and Dietary

Recommendations”, Critical Reviews in Food Science and Nutrition, 50:9, 848-871

11. Dietitians of Canada. http://www.dietitians.ca/Nutrition-Resources-A-Z/Fact-Sheet-Pages(HTML)/Healthy-Eating---General/

Healthy-Snacks-for-Adults.aspx

12. Health Canada. Nutrient Value of Some Common Foods. http://www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/nutrient_

value-valeurs_nutritives-tc-tm-eng.php

13. PepsiCo Canada. www. Pepsico.ca

14. Libermann HR. J Am Coll Nutr. 2007,26: 555S-61S

15. Dietitians of Canada. http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Water.aspx

16. Institute of Medicine. http://www.iom.edu/Reports/2004/Dietary-Reference-Intakes-Water-Potassium-Sodium-Chlorideand-

Sulfate.aspx

17. Health Canada. http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/beverage-boisson/index-eng.php

18. The Heart and Stroke Foundation. http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3483953/k.F021/Healthy_living__

Basic_principles_of_physical_activity.htm

19. Health Canada. http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/activit-eng.php

20. Kundrat S. Foods and Fluids for Fitness. http://www.gssiweb.org/Article_Detail.aspx?articleid=673&level=2&topic=2

21. The Portion Plate. http://www.theportionplate.com/

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At PepsiCo Canada we are committed to playing a responsible and supportive role in the health and wellness of Canadians by encouraging

people to adopt healthy, active lifestyles. Our goal is to nourish Canadians with a range of high quality food and beverage products,

from simple treats to healthful offerings. We continue to make tremendous strides in transforming our portfolio.

We have reformulated many of our existing products to reduce total fat, trans fat, saturated fat, sodium and added sugars. In other

cases we have increased the whole grain, fruit, fibre and micronutrient content of our products.

For further information please visit www.pepsico.ca

This booklet was developed by PepsiCo Canada in conjunction

with our team of registered dietitians. We welcome your comments and questions.

Please direct all feedback and inquiries to

pepsicohealthandwellness@pepsico.com

To access additional copies of this resource and others, please visit

www.pepsiconutrition.ca

All trade-marks are owned or used under licence by PepsiCo Canada ULC © 2012