Nutrition Information Services
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Health experts agree on one thing: The most important change we, as Canadians, can make to our eating patterns is to cut back on the amount of fat we consume.

The Reason:

  • Fats are a concentrated source of energy (calories) which can contribute to extra body weight.
  • Eating too much fat will increase your risk for heart disease and stroke.
  • Higher fat eating patterns are now linked to certain cancers, such as breast, colon and prostate.

Putting fat in perspective:

However, fats are essential for good health. In addition to being a major source of energy, fats are also a source of essential fatty acids. Essential fatty acids cannot be made by the body but are needed for normal growth and metabolism.

Fats are also needed for the absorption of the fat-soluble vitamin A, D, E and K plus carotenoids. The amount of fat you need every day depends on your age, height, weight, gender and calories.

As an average, a lightly active female requires approximately 60 g/day and a lightly active male requires approximately 90 g/day.

Milk and milk products are a key source of calcium and other bone building nutrients such as vitamin D, magnesium, phosphorus and protein. Fluid milk is fortified with vitamin D. A healthy eating plan, which includes calcium and vitamin D along with daily activity will help prevent osteoporosis. Aim for 2-4 servings of milk and milk products each day.

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