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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