Carbohydrates: there are three major types of carbohydrates: sugar, starch (complex carbohydrates) and fibre. Nutrition Recommendations for Canadians* recommend that at least 55% of a person's total caloric intake come from carbohydrates. As part of a healthy diet, it is recommended to limit simple carbohydrate sources such as sugar and refined starches from your diet in favour of whole grains, fruits and vegetables.

Dietary Fibre: is an indigestible carbohydrate because our bodies do not have the enzymes needed to break fibre down into fuel or absorbable nutrients. Experts recommend that we consume 25 to 40 grams of fibre per day to promote good health. Recipes with 4 g or more fibre per serving are considered a good source of fibre while recipes with 6 g or more fibre per serving are very high sources.

There are two kinds of fibre:

• Soluble fibre is found in fruit, legumes, oatmeal, barley and rye. This kind of fibre dissolves in water to form a gel. It moves food slowly through the digestive system, which allows the body to absorb nutrients well.
• Insoluble fibre is found in vegetables, whole grains and fruits. This type of fibre absorbs water, creating a bulk that sweeps away wastes as it moves through the digestive system.

Fat: Dietary fat is a source of concentrated energy; it is necessary in our diet to provide essential fatty acids and fat-soluble vitamins. There are several types of dietary fat:

• Saturated Fats: generally found in animal products and coconut and palm oils, saturated fats promote clogged arteries and high cholesterol levels.
• Unsaturated Fats: polyunsaturated and monounsaturated fats are considered better sources of dietary fat since they have less adverse impact on cholesterol levels and can be a source of essential fatty acids. Such fats include olive and canola oil.
• Trans Fats: although found in some animal products, trans fats are mostly created when liquid oils are hydrogenated into solid fats during food processing. These fats have a negative impact on cholesterol and are considered unhealthy.

Nutrition Recommendations for Canadians* recommend that total daily fat intake should be under 30% of all calories eaten and that saturated and trans fats consumption be limited to fewer than 10% of the calories that make up our daily diet.

Cholesterol: this substance is made in the liver but is also available through the diet. It is used to produce bile that helps to absorb fat, to manufacture steroid hormones and to form myelin - the substance that protects nerves.

Essential Fatty Acids: Are necessary fats that the body cannot manufacture so they must be provided by the diet. Essential fatty acids are important for normal skin, growth, vision and reproduction and as precursors for physiological regulators. Essential fatty acids are found in fish, fish oils, some seafood and vegetable oils like flax oil. The two main groups of essential fatty acids are Omega 3 Fatty Acids (a-linolenic acid) and Omega 6 Fatty Acids (linoleic acid).

Protein: is primarily consumed as a source for amino acids, which our bodies use to build structural components (muscles, bones, cartilage, DNA, brain tissue, etc), to create enzymes and hormones, to transport other nutrients and to regulate other biochemical processes. There are nine essential amino acids that must be derived from either eating animal protein or combining different kinds of vegetable protein: valine, leucine, isoleucine, threonine, methionine, phenylalanine, tryptophan, lysine, and histidine.

Fat-soluble vitamins: The liver stores these diet-derived nutrients for later use:

• Vitamin A is found in liver, eggs, fortified milk, red, yellow and orange vegetables, fruits, and fish oil. This vitamin aids in the development and maintenance of night vision.
• Vitamin D is found in fortified milk products, fish oils and sunshine. This vitamin aids in the absorption of calcium and phosphorus and in the formation of bones and teeth.
• Vitamin E prevents the breakdown of body tissues by oxygen. It is found in vegetable oils, greens, eggs, meats and cereals.
• Vitamin K aids in red blood cell formation. It is found in green leafy vegetables, dairy products, meat, eggs, cereals and fruits.

Water Soluble Vitamins must be provided regularly by our diets since the body cannot store them. There are several groups of water-soluble vitamins:

B-Vitamins:

• Thiamine is needed for normal growth and the proper functioning of the heart, nerves and muscles. It is found in pork, beef, liver, whole grains and legumes.
• Riboflavin is needed for normal growth. It is essential for energy metabolism and tissue formation. It is found in milk, meats, enriched cereals and green vegetables.
• Niacin is needed for energy production, normal growth, healthy skin, digestion and functioning of the nervous system. It is found in meats, peanuts, legumes and enriched grains.
• Vitamin B₆ (pyrodoxine) is needed for amino acid metabolism and absorption, protein synthesis, blood cell formation and normal brain activity. It is found in grains, seeds, liver, kidney, milk, eggs and vegetables.
• Folic Acid is part of DNA. It is needed for growth and the development of red blood cells. It is found in liver, green leafy vegetables, legumes and yeast. Folate is especially important during pregnancy to ensure healthy fetal development.
• Vitamin B₁₂ (cobalamin) is needed for normal red blood cell formation. It is only found in animal products.

Vitamin C:

• This vitamin helps with iron absorption and its uptake into the bloodstream. It is also a structural component in capillary walls and collagen. It is found in citrus fruits, tomatoes, cabbage, leafy vegetables, berries, peppers, broccoli and other green and yellow vegetables.

Minerals:

• Calcium is needed for healthy teeth and bone formation, blood clotting, heart action, muscle function and nerve transmission. It is found in milk, cheese, whole grains, egg yolks, legumes, nuts, and green leafy vegetables. Although calcium is stored in the bones, it needs to be consumed on a daily basis. The recommended daily intake for calcium is 1100 mg.
• Phosphorus is needed for bone and tooth formation, overall metabolic functioning and energy metabolism. It is found in milk, cheese, meat, egg yolks, legumes, whole grains and nuts.
• Sodium is needed for electrolyte balance and the transmission of nerve impulses and muscle contractions. It is found in salt, processed foods, milk, meat, eggs, baking soda and some vegetables.
• Potassium is needed for electrolyte balance. It regulates nerve impulses and muscle contraction. Since it is found in many foods, people with balanced diets do not have to worry about potassium deficiency.
• Magnesium aids thyroid hormone secretion, basic metabolism, and muscle and nerve action. It is found in whole grains, nuts, legumes and green vegetables.
• Iron is needed for healthy blood and muscle formation but it is also used by the immune system. Iron is found in liver, meats, egg yolk, whole grains, enriched breads, dark green vegetables, legumes and nuts. Pre-menopausal women often have higher needs for iron than men. The average recommended daily intake for iron is 14 mg.
• Zinc is needed for enzyme formation, insulin storage and immune system function. It is found in meat, seafood (oysters), eggs, milk, whole grains and legumes.

Lighter Choices: Heinz recipes that deliver 10 g or less of fat per serving are considered to be lighter choices.

Meatless: Any Heinz recipe that does not contain meat, poultry, game or seafood. These recipes still may contain animal derived products such as butter, cheese or milk. [Vegan recipes contain no animal substances whatsoever. Heinz recipes are not noted as vegan although some may be suitable for vegan diets.]

Carb Conscious: Heinz has noted recipes that are likely to be suitable for consumers who are following lower carbohydrate diet regimes as 'carb conscious'.

*Health and Welfare Canada, 1990