The Content is not intended to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

My health partner
I eat healthily

I eat healthily

culinary inspiration

Beverages and health

A key component of good health is avoiding drinks that are loaded with sugar, like pop and hot chocolate. Since drinking too much sugar can lead to high blood pressure symptoms, important practices can be employed to make sure sugar from beverages doesn’t adversely affect your blood pressure.


Cheap and healthy, it is advisable to drink 9-13 cups of water per day. Containing zero calories and no sugar content, drinking water regularly will only increase your overall health.


Milk contains calcium, which strengthens your bones. Other benefits can include healthier teeth, rehydration and increased vitamin intake.


They both have a very high sugar content and can be one of the biggest culprits for causing weight gain. Worse than that, they tend to be lower in nutrients while causing your daily calorie intake to skyrocket. Be sure to monitor your intake.


On the plus side, a caffeine-heavy drink can make you feel more energized and alert. On the downside, taking in too much caffeine can adversely affect your cardiovascular health. Drinks with high amounts of caffeine include coffee, energy drinks, colas, and tea to name a few. When you consume these, you may find yourself going to the washroom more often as caffeinated drinks cause the body to increase its urine production.

Health Canada provides recommendations for moderate caffeine intake:

  • It is recommended that adults limit their caffeine intake to no more than 400 mg/day. This is about the amount found in three 8-ounce cups of regular coffee.
  • Health Canada also recommends that pregnant and breastfeeding women limit their intake to no more than 300 mg per day (about two, 8oz cups of coffee or six, 8oz cups of tea).
  • Recommended limits for children are even lower. For children aged 12 and under Health Canada recommends a maximum daily intake of no more than 2.5mg/kg of body weight. Based on average weight, that works out to be no more than:
    • 45 mg/day for children 4-6 years,
    • 62.5 mg/day for children 7-9 years,
    • 85 mg/day for children 10-12 years.
    • It doesn’t take much for children to reach these limits; a 12-oz (355 mL) can of cola contains about 30 mg of caffeine and a solid milk chocolate bar has contains about 10 mg.
  • For children, drinks such as cola should be limited, particularly if they are very young, due to the high caffeine content.
  • Energy drinks are not recommended for children because of their high caffeine content and other ingredients. The caffeine content varies in energy drinks based on the brand and can size. One energy drink could well exceed the recommended daily caffeine intake for children.
  • Health Canada hasn’t developed a definitive amount of caffeine that is safe for teens; however, a caffeine intake of no more than 2.5mg/kg of body weight is recommended.
Weekly meal: Hypertension and diabetes

Menu Week 1 to 12

Weekly meal: Hypertension

Menu Week 1 to 12

Quiz – Vitamins and minerals

Which fat-soluble vitamin has a fundamental role in fixing calcium on bones?

Quiz – Lipids and cardiovascular disorders

Which of these oils contain a lot of omega 3?

Quiz – Lifestyle

Can sleep influence cardiovascular health?

Quiz – Microbiota

Microbiota play an important role in health.

Quiz – Cooking and food

Which of these foods is not a vegetable?

Mind and mood: Nutrition and common misconceptions


Mind and mood: 3 golden rules for meals

Remember that eating is not necessarily a solitary

Nutrition and good mood go together

Today, the link between food and health is well-established. Our brain, like all our organs

Microbiota: microorganisms that want you to feel good!

Enthusiasm for microbiota is growing among scientists and consumers alike.

Superfoods: your new nutritional allies?

Superfoods are the focus of numerous articles and recipes in the press and social media. Why is there such an interest?

Fats: which ones, why and where?

Fats, fatty acids, lipids... Whatever their name, they are macronutrients provided by our diet and are essential for the proper functioning of the body, just like proteins and carbohydrates.

The vegan trend

In recent years, the number of people who have decided to adopt a diet that reduces or eliminates meat consumption has increased dramatically.

All about sugar

It is commonly known that we should limit our sugar intake, but it is also important to realize that we all need sugar for the normal functioning of our body, even people with diabetes.

3 good reasons to cook in season

By choosing to consume products that respect the rhythm of the seasons

How to reduce your salt intake

Where salt is concerned (but not just salt), the less the better! The WHO recommends limiting consumption to 5 to 6 g per day

Sugar reduction tips

Every time of day is the right time for reducing sugar. Below are some tips for effectively cutting back on the sweet stuff at breakfast, dinner and dessert. Doing so can have great effects on your blood pressure.

Beverages and health

A key component of good health is avoiding drinks that are loaded with sugar, like pop and hot chocolate.

7 tips to save money on food

Don’t shop when you’re hungry

Calorie comprehension

Calories are a numerical measurement of the energy found in food and drinks.

All about salt

Salt isn’t just an additive in a glass jar on your dinner table. In fact, it can be found in many of the foods you eat every single day.

Ways to reduce fat intake

Fat is important to your diet. Aside from being a vital energy source, it protects your organs, absorbs vitamins and is one of the building blocks of your cells.

8 tips for healthier eating

Starchy carbs are a good supplement for your meals

How sugar affects your health

Sugar can cause weight gain, tooth decay and symptoms of high blood pressure. Adults and children typically over-consume “free sugars”.

Facts on fat

A certain amount of fat content is necessary for any diet. Fat contains essential fatty acids, which the human body is actually composed of.

10 snacks under 100 calories

Are you looking for a heart-healthy snack under 100 calories? Try one of these snack options next time you’re feeling hungry.

Salt reduction tips

Both when cooking or eating out at restaurants, there are plenty of little tricks that you can employ to reduce your salt intake and lower your chances of developing symptoms of high blood pressure.