Good food choices are about enjoyment. Eating well makes you feel more energized, helps you feel your best and reduces your risk of diseases. Eating well is easy. For some ideas, check out the tips below.
1. Start with healthy eating basics
Check out Eating Well with Canada’s Food Guide to find out how much food you need, and what types of foods are better for you and your family.
2. Quality counts
Keep healthy food choices top of mind. When you’re on the go, grab a bite that’s right — like a juicy orange, a small handful of unsalted nuts, a yogurt or a small snack bag of whole grain cereal. Skip the chips, candy, energy drinks, large sweetened beverages and giant coffees. Visit Dietitians of Canada’s 5 Tips for Healthy Eating page for some simple guidelines to help you eat well.
3. Give your food portions a makeover
Tune in to moderation in serving sizes. Listen to your body; eat only if you’re truly hungry and stop eating before you feel full. Go to the Dietitians of Canada Serving Size page for more information.
4. Color your world with vegetables and fruit
Enjoy vegetables and fruit more often than juice — their crunch and fibre are more filling and satisfying. Visit the Dietitians of Canada’s Resources page or Healthy Families BC’s section on Vegetables and Fruits for more information.
5. Get the facts — from the label
With new regulations, all packaged food is required to have a Nutrition Facts table. When you want to buy a food or beverage, the Nutrition Facts table helps you choose wisely. Check out Health Canada’s information on Nutrition Labelling.
6. Sip Smart BC!
Large servings of pop and other sugary drinks provide empty calories. A large pop typically contains about a third of a cup (85 mL) of sugar. Quench your thirst with water or milk. Take a look at Sip Smart BC’s resources or download resources for child-friendly information on making smart choices. You can also check out the Dietitians of Canada “Fast Food Options — Tips for Making Healthy Choices” fact sheet for more information.
7. Fill up on fibre
Make fibre-rich choices more often since they have substantial health benefits: whole grain breads; barley and brown rice; vegetables and fruit; beans, lentils and chickpeas (in chili, salads, and falafel); nuts and seeds. Go to the Dietitians of Canada’s “Fast Food Options – Tips for Making Healthy Choices” fact sheet for more information.
8. Be balanced
Healthy eating is a matter of balancing your food choices over time. Check out Dietitians of Canada’s “Weight Management” fact sheet for more information.
9. Stay hydrated
Even a small amount of dehydration can significantly impair your performance. For activities less than an hour long, plain water is best to drink. For activities lasting longer than an hour, you may want to choose a sport drink that contains four to eight percent carbohydrates along with some added sodium. Take a look at the Dietitians of Canada “Guidelines for Staying Hydrated” fact sheet for more information.
10. Drink right
Drink about 400-600 milliliters of water two to three hours before exercise. During exercise, drink 150 to 350 milliliters every 15 to 20 minutes. After exercise, replace sweat losses with 450 — 675 mililitres for every .5 kg of weight lost during exercise. Visit Dietitians of Canada’s “Nutrition and Athletic Performance” fact sheet for more information.
11. Have a food or nutrition question?
Ask a registered dietitian. Canada’s registered dietitians have the most accurate, reliable and current evidence on food and nutrition. To find a registered dietitian, visit Find a Nutrition Professional on the Dietitian’s of Canada website or connect with a Registered Dietitian at HealthLink BC by dialing 8-1-1, or sending an email.
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