Active Lifestyle

It is easy to see why Canada’s Food Guide recommends that Canadians eat at least two servings of fish each week.

A. Boost Your Energy with Protein

Whether you are trying to lose weight, to boost your energy or curb your carbohydrate cravings, it is important to include protein at each meal and snack. Having protein with every meal stabilizes your blood sugars and keeps you satisfied longer, which helps prevent overeating and extra snacking later.

Meat, fish, poultry and dairy are high quality and complete proteins, because they contain all nine of the essential amino acids, and deliver them in a form that the body can digest easily.Amino acids are the building blocks that the body needs to make muscle, hair, nails and skin.They are also used to build hormones, antibodies for our immune system and the brain messengers called neurotransmitters.

How Much Is Enough?

Try to include 15-20 grams of protein at each meal.¹ Adding protein to your breakfast and lunch has never been easier, with Ocean’s convenient individual cans of Snack'N Lunch™ flavoured tuna delivering 16-18g protein per serving.

B. Nature’s Fountain of Youth: The Omega 3 Fats

Aren’t we all looking for an anti-aging pill? Would you believe that a humble fish could slow the hands of time and keep us young and healthy? Fish has earned its reputation as a SuperFood, because it is the only food that contains the powerful omega 3 fats called EPA and DHA. Many clinical studies have found that DHA and EPA have effects on the body that delay disease and aging itself.¹ Scientific research has shown that these remarkable oils can:

• prevent heart attacks
• lower blood pressure
• lower cholesterol
• boost the immune system
• reduce inflammation
• reduce blood clotting
• improve vision
• prevent aging of brain
• prevent Alzheimer’s

Where Do You Get It?

Fish is the only food that has EPA and DHA omega 3 fats, unless of course you eat algae. See Table 1 for a list of the fish that have the most EPA and DHA.

¹Kris-Etherton P.M., Harris, W.S., Appel, L.J. Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation Journal of the American Heart Association. 2002;106:2747-2757.

How Much Is Enough?

Experts recommend eating fish two to three times a week.To improve your heart health, have 1g of EPA and DHA every day.¹ One can of Wild Salmon Lemon & Dill delivers 1.09 g of these health boosters. Thanks, Ocean’s.

C. The Sunshine Vitamin: Vitamin D

Why is it Important?

Vitamin D is unlike any other vitamin. It is converted into an active hormone in the body and affects how most cells grow and work.We are just beginning to discover the extensive role that it plays in the body.We know that vitamin D is needed to absorb calcium, that it builds strong bones, prevents bone diseases and that it reduces falls and bone fractures in the elderly.New research suggests that vitamin D also boosts the immune system and helps prevent colon and other cancers.² Although more studies are needed before vitamin D can be recommended for disease prevention, experts are convinced that many Canadians are not even getting the minimum amount needed.³

Where Do You Get It?

Did you know that sunshine is nutritious? Vitamin D is called the sunshine vitamin because it is made in your skin after you have soaked in UV rays.Not surprisingly, most Canadian cities do not get enough sunlight half of the year, to make vitamin D.² Starving for sunshine after the dark winter months, takes on a whole new meaning in Canada.

Most vitamins are found in a variety of foods, but not vitamin D. Fish, liver, and egg yolk are actually the only foods that naturally contain vitamin D.Dairy producers have been adding Vitamin D to milk since 1965, to combat rickets, a bone disease caused by vitamin D deficiency. See Table 2 for a list of the foods that contain vitamin D.

Canadian Nutrient File, 2007

How Much is Enough?

A glass of milk with Ocean’s Albacore Tuna SnacKit™ delivers 171 IU of vitamin D, almost your entire daily requirement.One can of Ocean’s Pacific Salmon Thai Salad packs 585 IU of vitamin D, triple your daily requirement.Getting enough Vitamin D in your diet just got a lot easier.

D. Bone Up With Calcium

All school-aged children know that calcium builds healthy bones and teeth.New research has found that calcium may be just as important to keep their parents healthy.Studies have found that calcium can help us to keep a healthy weight and normal blood pressure and may play a role in preventing colon cancer.¹

Where Do You Get It?

The best sources of calcium are dairy and fortified soy products, as well as canned salmon and sardines with bones.Other foods contain calcium in smaller amounts. See Table 4 for a list of the best sources of calcium.

Canadian Nutrient File, 2007

How Much Is Enough?

Canada’s Food Guide recommends that you have two servings of dairy products every day, in order to get enough calcium. A sandwich with Ocean’s Wild Pink Salmon and melted cheese, with milk and yogurt meets your daily calcium needs.

* Dietary Reference Intakes, Health Canada
* People with osteoporosis may need more calcium. Check with your doctor or dietitian.

Are You Getting Enough?

Find out whether you are getting enough calcium from your diet, by using the Calcium Calculator.

If you do not have dairy products every day, talk to your doctor or dietitian about a calcium supplement.

¹ Protein needs depend on your age, sex, weight, exercise and pregnancy or disease. Talk to a registered dietitian about your exact protein needs.

² Dietary Supplement Fact Sheet Vitamin D. NIH Clinical Centre. Office of Dietary Supplements.

³ Rucker D, Allan JA, Fick GH, Hanley DA. Vitamin D insufficiency in a population of healthy western Canadians. CMAJ. June 11, 2002; 166 (12).

⁴ Dietary Reference Intakes, Health Canada

⁵ Nutrition for Healthy Term Infants, 1998. Canadian Paediatric Society, Dietitians of Canada, Health Canada.

⁶ People with osteoporosis may require 800 IU per day.Check with your doctor or dietitian.