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Healthy Eating & Physical Activity Categories
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Active for Health
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Age and Stage
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Infants, Children and Youth
- Child Who Is Overweight: Evaluating Nutrition and Activity Patterns
- Child Who Is Overweight: Medical Evaluation
- Eczema and Food Allergy in Babies and Young Children
- Feeding Your Baby: Sample Meals for Babies 6 to 12 Months of Age
- Finger Foods for Babies 6 - 12 Months
- Food Allergy Testing
- HealthLink BC Eating and Activity Program for Kids
- Healthy Eating for Children
- Healthy Eating Guidelines for Your Vegetarian Baby: 6-12 months
- Healthy Eating Guidelines for Your Vegetarian Toddler: 1-3 years
- Helping Your Child Who Is Overweight
- Interactive Tool: What Is Your Child's BMI?
- Iron-Fortified Infant Cereal Recipes: Finger Foods For Babies and Toddlers
- Making Family Meals Enjoyable
- Mealtime and Your Toddler
- Parenting Babies (0-12 months)
- Recipes for Your Baby 6 - 9 Months Old
- Recipes for Your Baby 9 - 12 Months Old
- Reducing Risk of Food Allergy in Your Baby
- Snack Ideas for Preschoolers
- Specialized Formula Shortage
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- Your Toddler: Nutritious Meals for Picky Eaters
- Physical Activity for Infants, Children and Youth
- Older Adults
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Infants, Children and Youth
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Being Active
- Health Benefits of Physical Activity
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Getting Started
- Getting Started: Adding More Physical Activity to Your Life
- Quick Tips: Fitting Physical Activity Into Your Day
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- Fitness: Adding More Activity To Your Life
- Getting Started With Flexibility and Exercise
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- The Three Kinds of Fitness
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Choosing Your Activity
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Staying Active
- Fitness: Getting and Staying Active
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- Quick Tips: Having Enough Energy to Stay Active
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Conditions
- Diabetes and Hypoglycemia
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- Healthy Eating for Disease Prevention
- Eating Right When You Have More Than One Health Problem
- Being Active When You Have More Than One Health Problem
- Physical Activity and Disease Prevention
- Anemia
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- Physiotherapy for Low Back Pain
- Low Back Pain: Exercises to Reduce Pain
- Cancer
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Digestive
- Managing Constipation in Adults
- Healthy Eating Guidelines for People with Diverticular Disease
- Fibre and Your Health
- Lower Fibre Food Choices
- Eating Guidelines For Gallbladder Disease
- Healthy Eating Guidelines for Irritable Bowel Syndrome
- Lactose Intolerance
- Healthy Eating Guidelines for People with Peptic Ulcers
- Bowel Disease: Changing Your Diet
- Celiac Disease: Eating a Gluten-Free Diet
- GERD: Controlling Heartburn by Changing Your Habits
- Irritable Bowel Syndrome: Controlling Symptoms with Diet
- Food Allergies
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Heart
- Cardiac Rehabilitation
- Coronary Artery Disease: Exercising for a Healthy Heart
- DASH Diet Sample Menu
- Healthy Eating Guidelines for People Taking Warfarin Anticoagulants
- Healthy Eating to Lower High Blood Pressure
- Exercising to Prevent a Stroke
- Healthy Diet Guidelines for a Healthy Heart
- Heart Arrhythmias and Exercise
- Heart Failure: Eating a Healthy Diet
- Heart Failure: Track Your Weight, Food and Sodium
- Heart-Healthy Eating
- Heart-Healthy Eating: Fish
- Heart-Healthy Lifestyle
- High Blood Pressure: Nutrition Tips
- High Cholesterol: How a Dietitian Can Help
- Modify Recipes for a Heart-Healthy Diet
- Plant-based Diet Guidelines
- Peripheral Arterial Disease and Exercise
- Physical Activity Helps Prevent a Heart Attack and Stroke
- High Blood Pressure: Using the DASH Diet
- Healthy Eating: Eating Heart-Healthy Foods
- Heart Health: Walking for a Healthy Heart
- Izzy's Story: Living with the DASH Diet
- Exercise and Fibromyalgia
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Kidney and Liver
- Healthy Eating Guidelines for People with Early Chronic Kidney Disease (CKD) Stages 1 and 2
- Healthy Eating Guidelines for Prevention of Recurrent Kidney Stones
- Healthy Eating for Chronic Hepatitis
- Kidney Disease: Changing Your Diet
- Kidney Stones: Preventing Kidney Stones Through Diet
- Non-Alcoholic Steatohepatitis (NASH)
- Lupus: Healthy Eating
- Mutiple Sclerosis
- Parkinson's Disease and Exercise
- Sally's Story: Avoiding Metabolic Syndrome
- Spinal Cord
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Food and Nutrition
- About Healthy Eating
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Eating Habits
- Developing a Plan for Healthy Eating
- Drinking Enough Water
- Eating Healthy at Holiday Parties
- Eating Journal
- Emotional Eating
- Encourage Healthy Eating Away From Home
- Food Journaling: How to Keep Track of What You Eat
- Healthy Eating: Changing Your Eating Habits
- Healthy Eating: Getting Support When Changing Your Eating Habits
- Healthy Eating: Making Healthy Choices When You Eat Out
- Healthy Eating: Making Healthy Choices When You Shop
- Healthy Eating: Overcoming Barriers to Change
- Healthy Eating: Starting a Plan for Change
- Healthy Eating: Staying With Your Plan
- Healthy Eating to Decrease Stress
- Jaci's Story: Changing her Life With Small Steps
- Jeremy's Story: Focusing on Eating Habits
- Loralie's Story: It's Never Too Late
- Maggie Morries: Plan Ahead When You Eat Out
- Plant-based Foods
- Sugary Drinks and Other Beverages
- Sodium
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Nutrients
- Added Sugars
- Antioxidants
- Antioxidants and Your Diet
- Carbohydrate Foods
- Carbohydrate, Proteins, Fats and Blood Sugar
- Choosing a Vitamin and Mineral Supplements
- Cholesterol and Triglycerides: Eating Fish and Fish Oil
- Comparing Sugar Substitute
- Dietary Fats and Your Health
- Dietary Guidelines for Good Health
- Dietary Reference Intake
- Eating Protein
- Calcium and Your Health
- Food Sources of Vitamin K
- Getting Enough Calcium and Vitamin D
- Getting Enough Fibre
- Getting Enough Folic Acid
- Getting Enough Iron
- Getting Enough Potassium
- Healthy Eating: Cutting Unhealthy Fats From Your Diet
- Healthy Eating: Taking Calcium and Vitamin D
- High Potassium Eating
- High Potassium Foods
- Iron and Your Health
- Iron in Foods
- Low-Potassium Foods
- Major Nutrients in Food
- Minerals: Their Functions and Sources
- Non-Milk Sources of Calcium
- Quick Nutrition Check for Protein
- Quick Nutrition Check for Protein: Sample Menus
- Quick Nutrition Check for Vitamin B12
- Types of Fats
- Vitamin and Mineral Supplements for Adults
- Vitamins: Their Functions and Sources
- Food Labels
- Healthy Eating and Nutrition Topics A-Z
- Plan, Shop and Prepare
- Food, Water and Beverage Safety
- Canada's Food Guide FAQs
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Healthy Weights
- About Healthy Weights
- Genetic Influences on Weight
- Screening for Weight Problems
- Unplanned Weight Loss
- Quick Tips: Cutting Calories
- Physical Activity for Weight Loss
- Weight Loss by Limiting Calories
- Tips for Maintaining Weight Loss
- Choosing a Weight-Loss Program
- Boosting Your Metabolism
- Exercise Helps Maggie Stay at a Healthy Weight
- Healthy Eating: Recognizing Your Hunger Signals
- Hunger, Fullness, and Appetite Signals
- Weight Management
- Weight Management: Stop Negative Thoughts
- Maggie's Strategies for Eating Healthy
- Maggie: Making Room for Worth-It Foods
- Maggie's Story: Making Changes for Her Health
- Weight Management Centre
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Policies and Guidelines
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Guidelines for Food and Beverage Sales in BC Schools
- Guidelines for Food and Beverage Sales: Making Bake Sales Delicious and Nutritious
- Guidelines for Food and Beverage Sales: Boosting the Sales of Nutritious Food in Schools
- Guidelines for Food and Beverage Sales: Food Fundraiser Ideas for Schools
- Guidelines for Food and Beverage Sales: Involving Everyone in Implementing the Guidelines
- Guidelines for Food and Beverage Sales: Selling Food and Beverages at School Sporting Events
- Guidelines for Food and Beverage Sales: Planning Healthy Cafeteria Menus
- Healthier Choices in Vending Machines
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Guidelines for Food and Beverage Sales in BC Schools
- Provincial Nutrition Resource Inventory
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Forms and Tools
- Walking Log
- Exercise Planning Form
- Physical Activity Log
- Par-Q+ and ePARmed-X+
- Target Heart Rate
- Interactive Tool: What is Your Target Heart Rate
- Borg-Rating of Perceived Exertion Scale
- Rating of Perceived Exertion (RPE)
- Heart Rate Calculator
- Overview of BC Provincial and Federal Nutrition Benefits Programs
- Body Mass Index (BMI)
- Body Mass Index (BMI) for Adults
- Interactive Tool: Do Your BMI and Waist Size Increase Your Health Risks?
- Measuring Your Waist
- Estimating Body Fat Percentage
- Factsheet Generator
- Fitness: Using a Pedometer or Step Counter
- Email a HealthLinkBC Dietitian
- Email a Qualified Exercise Professional
British Columbia Specific Information
For more information on folate and folic acid, see:
- HealthLink BC File #68g Folate and Your Health
- HealthLinkBC File #38c Pregnancy and Nutrition: Folate and Neural Tube Defects
Call 8-1-1 to speak to a registered dietitian, Monday to Friday 9:00 a.m. to 5:00 p.m., or Email a HealthLinkBC Dietitian for additional information on folate and your health.
Topic Contents
Condition Basics
What is folate deficiency anemia?
Folate deficiency anemia happens when your body does not have enough folate. Folate is one of the B vitamins, and it helps your body make new cells, including new red blood cells. Your body needs red blood cells to carry oxygen. If you don't have enough red blood cells, you have anemia, which can make you feel weak and tired. So it's important that you get enough folate every day.
Most people can get enough folate from foods they eat, such as leafy green vegetables and grains enriched with folic acid. But some people either don't get enough in their diet or have trouble absorbing it from the foods they eat. Talk to your doctor about whether you should take a daily vitamin with folic acid.
What causes it?
You can get folate deficiency anemia if:
- You don't eat enough foods that contain folate or folic acid. These include citrus fruits, leafy green vegetables, and fortified cereals.
- You have a greater need for folate. This might happen if you are pregnant or have some medical problems, such as sickle cell disease.
- Your body doesn't absorb enough folate. This might happen if you drink too much alcohol or have severe kidney problems that require dialysis.
- You take certain medicines, such as some used for cancer, rheumatoid arthritis, and seizures.
What are the symptoms?
Anemia may make you:
- Feel weak and tired.
- Feel light-headed.
- Be forgetful.
- Feel grouchy.
- Lose your appetite and lose weight.
- Have trouble concentrating.
How is it diagnosed?
Your doctor will examine you and ask questions about your past health and how you are feeling now. You will also have blood tests to check the number of red blood cells and to see if your body has enough folate.
The level of vitamin B12 will be checked too. Some people whose folate levels are too low also have low levels of vitamin B12. The two problems can cause similar symptoms.
How is it treated?
If you think you have anemia, it is important to see your doctor and get tested so you can get the right treatment. Being treated for a shortage of folate when your anemia is caused by something else can be dangerous.
To treat the anemia, you can take folic acid pills each day to bring your folate level back up.
After your folate levels are normal, eat foods rich in folate and folic acid so you don't get anemia again. These foods include breads and cereals fortified with folic acid, citrus fruits, and dark green, leafy vegetables.
Why is folic acid important during pregnancy?
Folic acid helps prevent neural tube defects, such as spina bifida. These are major birth defects in which the baby's brain or spine is not fully formed. These birth defects usually happen in the first few weeks of pregnancy, before a woman even knows she is pregnant.
If you are a woman who could get pregnant, experts recommend taking a daily vitamin to make sure you get enough folic acid. For folic acid to help, you need to take it every day, starting before you become pregnant. If you are pregnant and you have not been taking a vitamin containing folic acid, begin taking it right away.
Related Information
Credits
Current as of: November 29, 2021
Author: Healthwise Staff
Medical Review:
E. Gregory Thompson MD - Internal Medicine
Adam Husney MD - Family Medicine
Martin J. Gabica MD - Family Medicine
Elizabeth T. Russo MD - Internal Medicine
Current as of: November 29, 2021
Author: Healthwise Staff
Medical Review:E. Gregory Thompson MD - Internal Medicine & Adam Husney MD - Family Medicine & Martin J. Gabica MD - Family Medicine & Elizabeth T. Russo MD - Internal Medicine
This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use and Privacy Policy. Learn how we develop our content.
Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.
Contact Physical Activity Services
If you have questions about physical activity or exercise, call 8-1-1 (or 7-1-1 for the deaf and heard of hearing) toll-free in B.C. Our qualified exercise professionals are available Monday to Friday from 9am to 5pm Pacific Time. You can also leave a message after hours.
Translation services are available in more than 130 languages.
HealthLinkBC’s qualified exercise professionals can also answer your questions by email.
Contact a Dietitian
If you have any questions about healthy eating, food, or nutrition, call 8-1-1 (or 7-1-1 for the deaf and hard of hearing) toll-free in B.C. You can speak to a health service navigator who can connect you with one of our registered dietitians, who are available 9am to 5pm Monday to Friday. You can also leave a message after hours.
Translations services are available in more than 130 languages.
HealthLinkBC Dietitians can also answer your questions by email.
Find Services and Resources
If you are looking for health services in your community, you can use the HealthLinkBC Directory to find hospitals, clinics, and other resources.