Healthy Eating for Women & Families

Welcome to the IWK Health Centre Women’s Weight Management webpage.  The resources listed below are meant to assist you with your nutritional health. 

Our mission:  To give you practical, easy to understand, easy to use nutrition information, so you and your family can make meaningful and knowledgeable decisions for managing a healthy weight.

Nutrients: the Sum of all Parts

Food Sources of Calcium	Food Sources of Omega-3 Fats
Food Sources of Cholesterol	Food Sources of Phosphorus
Food Sources of Choline	Food Sources of Selenium
Food Sources of Chromium, Molybdenum and Flouride	Food Sources of Vitamin D
Food Sources of Folate	Functions and Food Sources of Some Common Minerals
Food Sources of Iodine	Functions and Food Sources of Some Common Vitamins
Food Sources of Magnesium	Sodium

 

Tools to Assist You

Cancer Prevention Eating Guidelines	Cathie’s Salmon Burgers
Guidelines for Osteoporosis	Food and Physical Activity Diary
Guidelines for choosing a Weight Loss Program	How to use fruits and vegetables to help manage your weight
Lifestyle Steps for Healthy Weight Loss	Managing Weight and Diabetes
Menu Planner	My Plate Planner
Nutrition, Healthy Eating and Cancer	Quick Nutrition Check for Protein
Should I try a low carbohydrate diet to lose weight?	Using the DASH Diet to Help Lower Blood  Pressure

 

Your Kids and Family

5 Steps to Healthy Eating for Children Aged 4 - 11	5 Steps to Healthy Eating for Youth Aged 12 - 18
Cooking 101	Feeding a Healthy Toddler (12 to 36 months old)
Healthy Snacks for Adults	Teens

 

Hormone Health

Eating Well with Polycstic Ovary Syndrome(PCOS)	Healthy Eating Guidelines for Women with Menopause
Menopause and You	Perimenopause, Menopause and You

 

Waste Management – Bowel Health

Constipation	Food Sources of Fibre
Gluten	Healthy Eating Guidelines for Managing Lactose Intolerance
Healthy Eating Guidelines for Managing Lactose Intolerance	How to choose a Probiotic
Low FODMAP Diet Resources	The Glycemic Index
Understanding Probiotics

 

For the Non Meat Eating Crowd

Healthy Eating Guidelines for Lacto - Ovo Vegetarians

Healthy Eating Guidelines for Vegans

 

For Those Needing Help with Weight Gain

Eating Guidelines for Increasing Your Energy and Protein Intake

Food Choices for Increasing Your Energy Intake

 

Indulgences and Vices

Added Sugars; Healthy Eating Tips	Food Sources of Caffeine
What is caffeine? Is it bad for my health?

 

Emotions and Food Choices

Am I Hungry?

Centre of Mindful Eating

Emotional Eating

 

Blogs/Helpful Websites

Cookbooks and Websites for People Who Have Diabetes	Community Health Teams (many free local programs seasonal)
Eatracker: a tool to assist you with food and activity choices	My Fitness Pal: a tool to assist you with food and activity choices and much more
Dietitians of Canada	Lots of motivation and tools on SparkPeople
Eatright Ontario	Blogs related to managing weight

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