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AN INTERVIEW WITH

ROBIN MILLER Food network host, nutritionist and food writer answers the most common questions about food and nutrition

Figure 4. Robbin Miller ("Food Network Talk", 2011).

How is a meal considered well-balanced?

What dietary advice do you have for

According to Canada’s Food Guide, a well-

pregnant women?

balanced diet contains 50% of vegetables,

I think it’s important for pregnant women to

25% of grain products and 25% of meat and

have foods that are high in folate such as

its alternatives. A well-balanced also means

dark leafy greens and broccoli (Nierenberg,

that the meal consists of vitamins,

2018). These foods will help with the

minerals, proteins, carbohydrates and

development of the baby’s brain, skull and

healthy fat ("Canada's Food Guide", 2011).

spine. During pregnancy, women should also have foods that contain a lot of zinc,

Is it healthy for children to be on a

including beef and seeds. Not only will these

vegetarian diet?

foods help with cell-production, they will

Oh yes, absolutely! Children need dietary

also allow DNA to function properly

fat, fibre, calcium, iron and vitamins to

(Nierenberg, 2018).

grow, and these essential nutrients can be easily found in a well-balanced vegetarian

Should I be guilty of having snacks every

diet ("Canada's Food Guide", 2011). Apart

day?

from having vegetables and fruits, you can

I would say no because snacking gives you

include nuts, seeds, beans, whole grains

energy in between your meals. But if you

and dairy products in children's diet. Also,

tend to eat processed food that contains a lot

make sure to include vitamin B12 to help

of sugar, salt and other additives, then swap

children’s brains, nerves and muscles

them for healthy snacks like avocado toast

function and develop (Figus, 2014). Since

with peanut butter. Healthy snacks will

eating habits are developed at a young age,

increase your nutrient intake, control your

a vegetarian diet is a great opportunity for

appetite and help you focus on your work

children to develop the habit of eating

("Canada's Food Guide, 2011).

vegetables, fruits and other nutritious foods.


Are all fats bad for my health? No, not at all. In fact, dietary fat is important because it gives you energy, regulates your body temperature, protects your vital organs, and keeps your hair and skin healthy. Not only that, fat helps you absorb fat-soluble vitamins: A, D, E and K. Consuming healthy fat such as monounsaturated fat and polyunsaturated fat is good for your body. So don’t feel guilty about eating avocado, salmon, nuts and seeds. Only consuming large amounts of saturated fat is bad for your Figure 5. Whole Grains (Kapant, n.d.)

health since it can increase your risk of obesity, coronary heart disease and strokes

Why is whole grain healthier than refined

("The Truth About Fats", 2015).

grain? The main reason is that whole grain contains

Is the Atkins diet safe or healthy?

significantly more fibre than refined grain.

No. Regardless of losing weight or not,

Since fibre digests slowly, it keeps you full

consuming large quantities of high-fat food is

for a longer time. It also helps reduce

harmful to your health. He claims that people

cholesterol and control blood sugar

can have lots of food with saturated fat but,

("Canada's Food Guide", 2011).

like I mentioned previously, that can cause many diseases ("The Truth About Fats, 2015). 

Is it the more the better when it comes to vitamins?

What nutrients should I include in my diet to

Nope. Small amounts of vitamins are enough

rebuild my bone after a fracture?

to keep you healthy. In fact, large doses of

I would recommend to include a variety of

vitamins, especially fat-soluble ones, can

vitamins, specifically vitamins A, D and C.

have harmful effects when they’re stored in

They help you develop and maintain healthy

your body. In the case of water-soluble

bones. Protein should also be included in

vitamins, it is less dangerous than fat-soluble

your diet since it helps your bone grow and

vitamins since they release out of your body

repair ("Healing Diet for Bone Fracture", n.d.).

through your urine after they are ingested

In fact, protein makes up about half of your

("Vitamins - Common Misconceptions, n.d.).

bone structure. Not only that, protein helps

Sometimes less is more.

your body absorb and use calcium, which is another important nutrient for healing your

What nutrients should I include in my diet to

bones. These nutrients can be easily found in

rebuild my bone after a fracture?

green leafy vegetables, dairy products, fish

I would recommend to include a variety of

and many other foods!

vitamins, specifically vitamins A, D and C. They help you develop and maintain healthy

How do I determine if prepackaged food is

bones. Protein should also be included in

healthy or not?

your diet since it helps your bone grow and

Look at the food label on the package. If the

repair. In fact, protein makes up about half of

Nutrition Facts table shows that the food

your bone structure. Not only that, protein

contains large amounts of sugar, sodium and

helps your body absorb and use calcium,

fat, but little vitamins and protein, chances

which is another important nutrient for

are the food product has little to no

healing your bones. These nutrients can be

nutritional value. You can also look at the

easily found in green leafy vegetables, dairy

ingredients list to determine if the food

products, fish and many other foods ("A

product is healthy or not ("Canada's Food

Healing Diet After Bone Fracture", n.d.).

Guide", 2011).

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