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Active Living
Full Listing with story descriptions
A Healthy Balance
Ankle Sprains
Active Kids, Healthy Kids
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Children, Nutrition & Exercise
Beat the Heat!
Cold Weather Workouts
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Exercise and Disabilities
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Exercise is Medicine
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FITT Prescription
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From Surviving to Thriving
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Jump Start Weight Loss
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Live Actively
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Prehistoric Workout
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7 Wonders of Walking
Adolescent Health
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A Woman's Physical
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Childbirth
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Advice from the Maternity Clinic
Advice from the Maternity Clinic (Part 2)
Alcohol in Pregnancy
Building a Better Baby
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Bleeding in Pregnancy
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Caesarean Section by Request
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Cord Blood Banking
Delaying Motherhood
Blue after Baby or Postpartum Depression
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Flying During Pregnancy
Folic Acid in Pregnancy
High Blood Pressure in Pregnancy
Getting a latch on breastfeeding
Group B Streptococcus
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In-Vitro Fertilization
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Nausea & Vomiting in Pregnancy
Pain Relief in Labour
Prenatal Classes
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Planning a Pregnancy
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Prenatal Care Providers
Postpartum Repetitive Strain Injuries
RH Disease
Rupture of Membranes Before Labour
Sex During Pregnancy
Skin Changes in Pregnancy
Smoking and Pregnancy
Support During Labour
Travelling While Pregnant
Ultrasound for Fun & Photos
Natural Remedies in Pregnancy
Vaccinations During Pregnancy
Vacuum & Forceps for Delivery
Vaginal Birth After Caesarean
When Baby Comes Home
Childhood
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Asthma in Children
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Introducing Solid Foods
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Feeding Your Baby
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Children and Sports Injuries
Lazy Eye (Amblyopia)
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Not Just Baby Fat
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Red Rashes
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Safe Summer Fun
School
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When to go to the Doctor
Whooping Cough
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Yeast Infections in Children
Chronic Pain
Full Listing with story descriptions
Introduction
Managing Your Pain
Movement Matters
Moving Forward
Nutrition
Opioids
Pacing
Pain Medications
Prevention
Returning to Work
Understanding and Goal Setting
When Pain Doesn't End
Dental Health
Full Listing with story descriptions
Antibiotics and Dental Surgery
Baby Bottle Tooth Decay
Baby Teeth
Bad Breath (Halitosis)
Children's Dental Injuries
Choosing a Dentist
Cosmetic Dentistry
Mouth Guards
Dental Exam
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Dental Care Offshore
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Dentures and Healthy Jaw
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Fluoride
Fluoride Findings
First Dental Visit
Headaches
A Healthy Mouth
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Jaw Joint and Muscle Problems
Keeping it Clean
Laser Use in Dentistry
Mouth Protection Equipment
Oral Cancer Screening
Oral Healthcare
Oral health and long term care
Oral Health Care Products
Orthodontics
Orthodontist First Visit
Painless Dentistry
Periodontal Disease
Removable Dentures
Root Canal
Seniors Oral Care
Sensitive Teeth
The Smile You Want
Sore Mouth, Aching Jaw
Snoring and Sleep Apnea
Smiling through the Senior Years
Teeth for Life
Temporomandibular Disorders (TMD)
Tobacco Risks to Oral Health
Tongue Piercing
Tooth Whitening
Travel Dentistry
Water Fluoridation
Wisdom Teeth
Your Healthy Smile
DIABETES
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10,000 Steps
A1C Test
Accurate Blood Glucose Testing
Alchohol and Diabetes
A Diabetes Success Story
ABCs of Diabetes Management
Alternate Site Testing
Artery Health
ASA Therapy
Benefits of Insulin
Benefits of Breakfast
Blood Glucose Medications
Blood Glucose Myths
Blood Glucose Testing
Blood Glucose Testing Tips
Blood Sugar Lows
Blood Glucose Monitors
C-Peptide Testing
Canada Food Guide Revisited
Carbohydrate Counting
Catastrophic Drug Plan
CDA Guidelines for Diabetes
Celiac Disease and Diabetes
Celebrating Health
Childhood Diagnosis of Diabetes
Children and Type 2 Diabetes
Cholesterol-lowering Medications
Colds and Diabetes
Constipation
Continuous Blood Glucose Monitoring
Cutting Edge
Dangers of Uncontrolled High Blood Pressure
Debunking Diabetes Myths
Driving and Diabetes
Diabetes and Menopause
Diabetes and OTC Medications
Diabetes Care Team
Diabetes and Celiac
Diabetes and Depression
Diabetes Diet
Diabetes Distress
Diabetes Eating on a Shoestring Budget
Diabetes Etiquette
Diabetes and Oral Health
Diabetes and Thyroid Disease
Diabetes and Your Mouth
Diabetes and Your Eyes
Diabetes in Cats
Diabetes in Dogs
Diabetes Management ABCs
Diabetes Meter Technicians
Diabetes Myths
Diabetic Ketoacidosis
Diabetic Retinopathy
Diet Tips for South Asians
Dining Out
Drinking and Diabetes
The Discovery of Insulin
Eating Disorders
Easing the Strain of Stress
Eating to Protect Your Kidneys
Eating Well During Shift Work
Eggs in a Diabetic Diet
Emotional Eating
Emotions of Diabetes Diagnosis
Erectile Dysfunction
Exercise Excuses
Why Fad Diets Fail
Fats
Fibre
Fill Your Day with Energy
Financial Support for Diabetes
Food Temptation
Foot Care
Footwear and Foot Health
Fruits and Veggies
Gastroparesis
Gestational Diabetes
Get Active
Get Physical
Gift Ideas
Glucose Meters
Glycemic Index and Glycemic Loads
The Glycemic Index
Going Green in the Kitchen
Grocery Shopping Tips
Guidelines for Diabetes Management
Holiday Party Survival Guide
Health Information on the 'Net
Healthy Happy Holidays
Healthy Beverage Choices
Health Benefits of Soy
Healthy Restaurant Meals
High Blood Pressure and Diabetes
High Blood Pressure
HbA1c Test
Healthy Eating for Active People
High Blood Lipids
Home from the Hospital
Home Alone and Sick
Hypoglycemic Unawareness
Impaired Glucose Tolerance
Immunization & Diabetes
Incretins-a Hormone Treatment
Injecting Insulin
Insulin Discovery-The Story
Insulin
Insulin Handling
Insulin - the Key to Energy Management
Insulin Pumps
Insulin Pen Needles
Insulin Pump Infusion Sets
Insulin Pump Therapy
Immunization and Diabetes
Internet Health Sites
Islet Cell Transplantation
Insurance
Ketones
Kidney Disease - Reducing the Risk
Living with Diagnosis of Diabetes
Living Powerfully with Diabetes
Low Blood Glucose
Managing Diabetes
Managing Blood Glucose
Metformin
Nutrition Food Labels
Meal Planning
Your Medication Expert
Medication Research Studies
Metabolic Syndrome
Microalbuminuria
New Diabetes Technologies
Natural Medicines and Diabetes
No Need for Insulin?
Not Snoozing
Over-the-Counter Medications
Oral Health and Diabetes
Osteoporosis and Diabetes
Diabetes and OTC Medications
Pedicure Precautions
Peripheral Arterial Disease
Pet Diabetes
Planning for Pregnancy
Prebiotics and Probiotics
Preparing for Activity
Putting off Insulin
Reducing Stress of Surgery
Safe and Successful Travel
Schizophrenia and Diabetes
Sensible Snacking
Setting Health Goals
Setting Goals for Physical Activity
Sharps Disposal
Shorter Insulin Needles
Sleep - a Missing Link
Smart Snacking
Smart Summer Nutrition
Snack Bars
Snacking with Diabetes
Sodium
Social Media & Diabetes
Solving the Insurance Puzzle
Stress and Diabetes
Success in School
Supplements
Supporting Spouse with Diabetes
Sweeteners
Sugar, Carbs and Blood Glucose Control
Think Positive with Diabetes
Tiny Bites Equal Big Calories
Travelling with Diabetes
Tips for a Better You
Tobacco Use and Diabetes
Top 10 Reasons to Exercise
Treating Low Blood Glucose
Treating Hypoglycemia - Role of Glucagon
Tune up Your Diet
Type 1.5 Diabetes
Type 2 Diabetes
Understanding Diabetes
Understanding Diabetes Medications
Understanding Ketones
Used Sharps
Urinary Incontinence
Vacationing with Diabetes
Vegetarian Eating for Diabetes
Vitamin D
Walking
Wise Choices About Natural Medicines
Wonderful Water
Natural Medicines & Diabetes
World Diabetes Day
Your Medicine Cupboard
Zimbabwe Hand Jive
Family Medicine
Full Listing with story descriptions
ADHD in Children
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Allergies
Antibiotic Use
Arthritis
Aspirin Every Day?
Asthma
Back Pain
Back Pain Myths
Back Pain - Lower
Birth Control
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Blood Transfusions
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Check-Up
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Contact Lenses
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Cost of Doctor's Visit
Diabetes Management
Diarrhea
Diagnostic Tests
Do I Need a Bone Density Test?
Doctor Visit
Driving Vision
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Does My Sore Knee Require an MRI?
Do I Need an Annual Physical?
Eczema
Electronic Medical Records
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Family Doctor
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Floaters and Flashes
Food Poisoning
5 Ways to Stay Healthy
Gallbladder
Get Active!
Glare
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Human Papilloma Virus
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High Blood Pressure Risks
How to Talk to Your Doctor
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Primary Healthcare Reform
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Stroke
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Win by Losing
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Vision Flickers
First Aid
Full Listing with story descriptions
Bites and Stings
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First Aid Travel Kit
Hypothermia and Frostbite
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Can I see Well Enough to Drive?
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Eating Well
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Get Active!
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Have Health, Will Travel
Health Tips for Seniors
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Living Longer With Diabetes
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Travel Tips for Snowbirds
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Modern Living
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Abuse
Acupuncture
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Aging and Memory
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Bisphenol A
Canada's New Blood System
Caring for a Loved One Dying at Home
Carpal Tunnel Syndrome
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Diabetes Epidemic
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Pets and Health Benefits
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Soy
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Nutrition
Full Listing with story descriptions
5 Tips to Manage Weight
10 Ways to Cut Down on Fat
Battle the Bulge
Boost Your Bone Strength
Body Image
Breakfast is Important
Bowel Health
Building Your Bones
Celiac Disease
Challenging the Milk Myth
Diet Reality Check
Drink Up!
Eating Smarter & Cheaper
Energy Drinks
Food Allergies
Food for Active Kids
Fast Food
Food Labels
Giving Up Gluten
Healthy Diet, Healthy Smile
Healthy Eating for Boomers and Zoomers
Healthy Eating for Seniors
Healthy Eating on Business Travel
Healthy Ethnic Meals
Fad Diets
Fruits & Veggies - 5-10 a Day
Fats
Fat Phobias
Fats & Cholesterol
Feeding Your Kids
Fibre
Food Chemistry 101
Food and Mood
Getting Kids to MOVE
Healthy Eating for Teens
Healthy Habits
Herbal Medicine and Nutrition
New Ingredients for Your Shopping Cart
Iron
Kid's Food
Liquid Candy
Meal Planning with Planned Overs
Mercury Levels in Fish
Night Snacking
Night Shift Eating
Nutrition on the Net
Nutrition Myths Busted
Nutrition Questions Top 5
Nutrition for Menopause
Essential Omega-3
Preventing Cancer Through Nutrition
Picky Eaters
Power of Fruits & Veggies
Portion Control
Power Lunch
PMS and Nutrition
Preparing for Surgery
Probiotics
Reducing High Blood Pressure
Replacement Meals
Sensible Snacking
Sodium
Sodium and Blood Pressure
Sports-Minded Nutrition
Sugar Substitutes
Survive and Thrive
Teen Nutrition
Tips for a SuperDiet
Understanding Food Biotechnology
Vacation Eating
Vitamins D
Vitamins and Minerals
Vegetarian Diet
Weight Loss
Weight Wise Tips
Pharmacy Care
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After a Heart Attack
Adverse Drug Reactions
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Allergy Attack
Antibiotic Overuse
New Anticoagulant Medications
Inhaled Asthma medications
Arthritis Medications
Biologics
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Blood Pressure Monitoring
Blood Thinners
Calcium and Iron Supplements
Changing Role of the Pharmacist
Children's Cold Remedies
Child's Fever
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Constipation and Haemorrhoids
Diuretics and Potassium Supplements
Drug Recalls and Withdrawals
Drug Interactions
Emergency Contraception
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Expanding Role of Pharmacies
Eye Protection - Sunglasses
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Generic or Name Brand?
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Heart Health
Insomnia
Kids and Cold Medications
Medication Questions?
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Natural Medicines
New Blood Thinners
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Over-the-Counter Drugs and Pregnancy
OTC Pain Relief
Packing Medications for Travel
Pharmaceutical Studies
Preventing Summer Hazards
Research Studies
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Sports & Nutrition Supplements
Sunscreen
Taking Medication
Take as Directed
Using Antibiotics Wisely
Viagra
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Yeast Infections
Your Best Shot
Your Medicine Cupboard
Prevention
Full Listing with story descriptions
Accident Prevention
Alcohol
Antibiotic Resistance
Backpack Pain
Bacteria Fight Back
Bedbugs
Disaster Planning
Diseases from Pets
Caffeine
Cell Phones and Driving
Childhood Obesity
Cancer Prevention Tips
Chronic Disease Prevention
Cold and Flu Season
Disaster Planning
Diseases from Pets
Distracted Driving
Farm Safety for City Kids
Foodborne Illness
Flu Pandemic
The Flu and You
Heading Home for a Visit
Health Tips for Snowbirds
Hearing Loss and Music Players
H1N1 Virus - Plan Ahead
Household Mould
Infection Control
Injury Prevention
Live Actively!
Insect Repellant
Keys to Preventing Cancer
Kids' Mental Health
Live Actively!
Low Birth Weight
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Are Pesticides Safe?
Preventing Burns and Scalds
Preventing Cancer through Nutrition
Quit Smoking 101
Respiratory Infections
Seniors and STIs
Should You Immunize?
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Surviving Disaster
Sushi Preparation
Teens, Drugs and Driving
Travel Health Considerations
Travel Medicine 101
Travel Tips
Type 2 Diabetes Prevention
Water Smarts
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Water Wisdom
West Nile Disease
Whooping Cough
Workplace Alcohol Abuse
Women's Health
Full Listing with story descriptions
15 Great Reasons to Breastfeed
Anemia
Approaching Menopause
Birth Control
Breast Cancer Screening
Breast Cancer - Genetic Risks
Breast Cancer Self-Exam
Breast Cancer Screening Guidelines Changes
Breast Health
Breastfeeding Myths
Cervical Cancer Screening
Contraception
Contraception for Mature Women
Cosmetic Procedures
Cystitis
Endometriosis
Estrogen's Effect on the Brain
Fear of Fracture
Fibroids
Heart Attack
Hirsutism - Unwanted Hair
Hormone Replacement Therapy
The IUD
Menopause - What Men Should Know
Menstrual Bleeding - Abnormal
Menstrual Bleeding - Heavy
Menopause
Menstruation Myths
Menstrual Pain
Third Generation Birth Control Pills
Osteoporosis
Ovarian Cancer
Ovarian Cysts
Oral Contraction (The Pill)
Pap Test
Premenstrual Syndrome
xx
Sexually Transmitted Infections
Urinary Incontinence
Vaginitis
Varicose Veins
Viagra for Women
Yeast Infections
Your Pelvic Floor
Family Health Online / Pharmacy at Safeway
Managing Diabetes Magazine - diabetes

Tune up Your Diet
Begin with Canada's Food Guide

The Canadian Diabetes Association encourages those with diabetes to follow Eating Well with Canada's Food Guide to meet their nutritional needs. Having diabetes does not mean you have to eat very differently from someone without diabetes. Anyone, with or without diabetes, can benefit from the advice in this guide.

Canada’s Food Guide can help you:

Most people know that Canada’s Food Guide (CFG) is a 'four food groups' approach to healthy eating. These groups were created according to the types and amounts of nutrients they provide.

Food Groups

Vegetables & Fruit Vitamins, minerals, carbohydrates (including fibre and natural sugar)
Grain Products Vitamins, minerals, carbohydrates (including fibre if whole grain)
Milk & Alternatives Vitamins (especially A and D), minerals (including calcium
and phosphorus) and protein
Milk and yogurt also contain carbohydrate from natural sugar (lactose)
Meat & Alternatives Vitamins (especially B12), minerals (including zinc and iron) and protein
Legumes contain carbohydrate in the form of starch and fibre

Vitamins and minerals act as catalysts for the many metabolic processes happening in our bodies. Minerals like calcium help form bone. Carbohydrates are the main source of energy for the body. If you have diabetes, you may already know that carbohydrates are key to managing blood glucose. Protein helps build muscle, blood cells, hair, skin and much more. These four food groups together provide all of the nutrients you need, but you do need to eat enough.

In addition, all women who could become or are pregnant or breastfeeding need a multivitamin containing folic acid every day. Adults should take a daily vitamin D supplement of at least 400 IU. Discuss your needs with a dietitian, doctor or pharmacist.

Find your daily needs

A common mistake people make is thinking that Canada’s Food Guide recommends too much food. In fact, when you spread your daily needs over three meals and a few optional snacks, about the right amount of food is suggested. Start with the four food groups chart. Find your age and gender, then read down through each coloured stripe. Each stripe represents a different food group.

Recommended number of servings per day

Children

Age 2-3 4-8 9-13
Gender Girls & Boys
Vegetables & Fruit 4 5 6
Grain Products 3 4 6
Milk & Alternatives 2 2 3-4
Meat & Alternatives 1 1 1-2

Teens

Age 2-3 4-8
Gender Girls & Boys
Vegetables & Fruit 7 8
Grain Products 3 4
Milk & Alternatives 2 2
Meat & Alternatives 1 1

Adults

Age 19-50 51+
Gender Females Males Females Males
Vegetables & Fruit 7-8 8-10 7 7
Grain Products 6-7 8 6 7
Milk & Alternatives 2 2 3 3
Meat & Alternatives 2 3 2 3

Samples of food group serving sizes

Vegetables & Fruit 125 mL (½ cup) fresh, frozen or canned vegetables
125 mL (½ cup) cooked or 250 mL (1 cup) raw leafy vegetables
1 whole or 125 mL: (½ cup) fresh, frozen or canned fruit
125 mL (½ cup) unsweetened juice
Grain Products 1 slice bread, ½ pita or ½ bagel
125 mL (½ cup) cooked rice, bulgur or quinoa
175 mL (¾ cup) hot cereal or 30 g (1 oz) cold cereal
125 mL (½ cup) cooked pasta or couscous
Milk & Alternatives 250 mL (1 cup) milk or fortified soy milk
175 mL (¾ cup) yogurt or kefir
50 g (1.5 oz) cheese
Meat & Alternatives 75 g (2.5 oz) cooked fish, shellfish, poultry or lean meat
175 mL (¾ cup) cooked legumes or 175 mL (¾ cup) tofu
2 eggs
30 mL (2 tbsp) nut butter or 60 mL (¼ cup) nuts and seeds

Next, review the chart of serving sizes. Six to seven servings of grain products may seem like a lot for a 19 to 50 year old woman. However, serving sizes are not large and are spread out over the day. Having two slices of bread for breakfast, one cup of rice for lunch, and one cup of quinoa for dinner (six servings total) would meet your needs. On the other hand, some people complain that the servings are too small. In particular, they would like bigger servings from the Meat and Alternatives group. Although we have become accustomed to big portions of meat, our bodies really can do with less.

Balanced meals are best

Of course, we do not eat from just one food group. Balance your meals by combining different food groups at each meal, as with these examples.

Vegetables & Fruit

+

Meats & Alternatives

+

Grain
Products

 
banana

+

peanut butter

+

bagel breakfast
salad greens

+

chicken

+

quinoa lunch
broccoli

+

lean steak

+

rice dinner

 

Milk & Alternatives

+

Vegetables & Fruits

+

Meats & Alternatives

 
yogurt

+

berries

+

chopped nuts parfait
soy milk

+

peach

+

tofu smoothie
cheese

+

spinach

+

eggs omelette

Manage your blood glucose

As shown above, each food group contains carbohydrate. In managing your blood glucose, it can help to know roughly how much carbohydrate is in some typical foods. (For more detail, check the carbohydrate in grams).

Now, returning to the examples of balanced meals, add in the servings and carbohydrate counts.

While everyone is different, 45 to 60 grams of carbohydrate at each meal is often suggested as being suitable for a woman, while 60 to 75 grams is suitable for a man. Using the examples above, you can see how larger servings or adding other food groups that contain carbohydrate could help meet those targets. Speak to your dietitian or diabetes educator to learn more about carbohydrate counts.

Carbohydrate in one serving

Food Group Example of one serving Carbohydrate (g)
Vegetables & Fruit 125 mL (½ cup) fresh, frozen or canned vegetables

0 in most veg
125 mL (½ cup) cooked
or 250 mL (1 cup) raw leafy vegetables
0 in most veg
1 whole or 125 mL: (½ cup) fresh,
frozen or canned fruit
15
125 mL (½ cup) unsweetened juice 15
Half potato** 15
Grain Products 1 slice bread, ½ pita

15
½ bagel 30
125 mL (½ cup) cooked rice, bulgur or quinoa 15
175 mL (¾ cup) hot cereal or 30 g (1 oz) cold cereal 30
125 mL (½ cup) cooked pasta or couscous 15
Milk & Alternatives 250 mL (1 cup) milk or fortified soy milk

15
175 mL (¾ cup) yogurt or kefir 15
50 g (1.5 oz) cheese 0
Meat & Alternatives 75 g (2.5 oz) cooked fish, shellfish,
poultry or lean meat
0
175 mL (¾ cup) cooked legumes 15
175 mL (¾ cup) tofu 0
2 eggs 0
30 mL (2 tbsp) nut butter
or 60 mL (¼ cup) nuts and seeds
0

Consider using a blood glucose meter to check how carbohydrate foods affect your levels. Try a pair of tests, such as before a meal and two hours afterward. For most people, the targets are:

Vegetables & Fruit

+

Meats & Alternatives

+

Grain
Products

Carbohydrate

banana

+

peanut butter

+

bagel 45 g
salad greens

+

chicken

+

quinoa 30 g
broccoli

+

lean steak

+

rice 30 g

Canada’s Food Guide is heart healthy

Variety is fun

Enjoying a variety of foods means you get a good mixture of pleasure in eating. Today’s Canada Food Guide includes diverse food options to better reflect our multicultural society.

An online version, called My Food Guide, allows you to see all of your options. Create your own personal guide, according to your favourite foods, age and gender.

Many people with diabetes know that blood cholesterol and blood pressure levels are also important. Following Canada’s Food Guide supports heart health in many ways. It recommends:

Try it yourself

Try keeping a food diary for a few days to compare what you are eating with your needs. A tool from the Dietitians of Canada, eaTracker.ca, helps you do just that. The online Fast and Easy Meal Ideas can also help make Canada’s Food Guide work for you.

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FAMILY HEALTH is written with the assistance of
College of Family Physicans of Canada
Alberta College of Family Physicians
FAMILY HEALTH is written
with the assistance of
The College of Family Physicans of Canada
Alberta College of Family Physicians
While effort is made to reflect accepted medical knowledge and practice, articles in Family Health Online should not be relied upon for the treatment or management of any specified medical problem or concern and Family Health accepts no liability for reliance on the articles. For proper diagnosis and care, you should always consult your family physician promptly. © Copyright 2015, Family Health Magazine, a special publication of the Edmonton Journal, a division of Postmedia Network Inc., 10006 - 101 Street, Edmonton, AB T5J 2S6    [DI_MDab15]
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