Wise and Healthy Eating
Many books are written on how to lose weight, and many promise miracle results with ‘secret’ tricks or new discoveries. But like other quick fixes, these programs tend to be fads that come and go.
A more sensible approach is to take control of your diet by learning about nutrition and developing good eating habits. The better you start to feel, the easier it gets, and the greater the chance of reducing the risk of diabetes, cancer or heart disease. On this page, you’ll find tips for getting on the road to eating well and feeling energized.
What is a healthy diet?
A healthy diet provides the nutrients the body needs to function properly—proteins, carbohydrates, fats, vitamins, and minerals. It includes fewer processed foods and more whole foods. It also includes a variety of foods from all four food groups:
- fruits and vegetables for vitamins, minerals and fibre
- meats for protein
- grains and starches for fibre (a form of carbohydrate) and other nutrients
- dairy products for calcium and vitamin D
What are processed foods?
Generally speaking, processed foods are made by transforming raw ingredients into neatly packaged goods with a long shelf life. They contain artificial ingredients like monosodium glutamate (M.S.G.), flavours, preservatives, hydrogenated oil, fillers, and artificial sweeteners. They don’t offer much nutritional value.
Processed foods receive a great deal of advertising, are marketed as quick to prepare, and are often shelved in the middle aisles of grocery stores. Examples include sodas, cereals, and crackers.
What are whole foods?
Whole foods are unprocessed and unrefined. They are grown in orchards, gardens, or greenhouses, and have a short shelf life. They are flavourful, have vibrant colors, rich textures, no additives, and plenty of vitamins, minerals, antioxidants, and fibre. They typically take longer to prepare and cook than processed foods.
Whole foods receive little media advertising. They are usually located at the back of the store or along the side aisles. Examples of whole foods include whole grains, fruits, and vegetables.
Tips for choosing foods
Knowing how to select and prepare foods from each food group, and how much you need on a daily basis, helps to create a balanced diet. The following recommendations on “Making Wise Choices” come from Health Canada
Vegetables
- Eat at least one dark green and one orange vegetable each day.
- Go for dark green vegetables such as broccoli, romaine lettuce, and spinach.
- Go for orange vegetables such as carrots, sweet potatoes, and winter squash.
- Enjoy vegetables and fruit prepared with little or no added fat, sugar or salt.
- Eat vegetables steamed, baked or stir-fried instead of deep-fried.
- Have vegetables and fruit more often than juice.
Grain products
- Make at least half of your grain products whole grain each day.
- Eat a variety of whole grains such as barley, brown rice, oats, quinoa and wild rice.
- Enjoy whole grain breads, oatmeal or whole wheat pasta.
- Choose grain products that are low in fat, sugar and salt.
- Compare the Nutrition Facts table on labels to make wise choices.
- Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.
Milk and alternatives
- Drink skim, 1% or 2% milk each day.
- Consume 500 ml (2 cups) of milk everyday for adequate vitamin D.
- Drink fortified soy beverages if you do not drink milk.
- Select lower fat milk alternatives.
- Compare the Nutrition Facts table on yogurts or cheeses to make wise choices.
Meat and alternatives
- Eat meat alternatives such as beans, lentils and tofu often.
- Eat at least two Food Guide Servings of fish each week.
- Choose fish such as char, herring, mackerel, salmon, sardines and trout. (Health Canada also provides advice on limiting exposure to mercury from certain types of fish)
- Select lean meat and alternatives prepared with little or no added fat or salt.
- Trim the visible fat from meats. Remove the skin from poultry.
- Use cooking methods such as roasting, baking or poaching that require little or no added fat.
- If you eat luncheon meats, sausages or prepackaged meats, choose those lower in salt (sodium) and fat.
Source: Health Canada, 2007-02-05
Tips for healthy eating
- Don’t skip meals
You’ll only end up feeling hungrier and eating more at the next meal. More importantly, your body “thinks” there is a shortage of food. It goes into survival mode and lowers your metabolism in order to store fat more easily. Also, the demand for fuel from your brain and muscles creates a rebound effect that makes you crave foods high in fat and sugar. When you miss too many meals, your body starts to seek fuel from your muscle tissues. - Eat breakfast
Breakfast gives you the energy to get through the day. A good breakfast includes protein, fibre, and a serving of fruit. Whole grain cereal with low sugar content is a good choice. - Snack wisely
Avoid eating snacks like potato chips that you can’t put down. Snacks high in protein and fibre will fill you up quicker and keep your hunger satisfied longer. Did you know that a late-afternoon high-protein snack will help you control the amount you eat at dinner? Low or non-fat yogurt or two pieces of cheese with whole grain crackers can do the trick. - Cut back on processed foods
Even ‘low-fat’ processed snacks are high in calories. But instead of banning all junk food, learn about the Nutrition Facts and ingredients on the package. The ingredients are usually listed in decreasing order, with the largest amounts first. If sugar, fat or salt are at the top of the list, then you already know the product is not healthy. This is especially important if you’re watching your weight or controlling your blood pressure. - Enjoy the food on your plate
Instead of “inhaling” your meal, take the time to savour each bite. You’ll eat more slowly, want less, and enjoy it more. - Drink lots of water
The recommendation is 2 litres a day. This is the equivalent of four 500 mL bottles, often sold in cases of 24. Water keeps you properly hydrated and the kidneys flushing properly. - Eat low fat yogurt every day
Yogurt helps your body to burn fat. Probiotic yogurt is relatively new on the market and contains enzymes and bacteria that can improve your intestinal health. - Don’t eat for two hours prior to bedtime
Calories are energy. You’re unlikely to use that energy overnight. It will just digest slowly and turn to fat.
Tips for eating out
- Many restaurants serve portions that exceed typical meal requirements. You don’t have to finish the entire meal. Ask for a doggie bag and take the leftovers home for lunch.
- If you’re eating out with a friend, consider splitting a meal and asking for an extra plate.
- Going to a party? Minimize the temptation to overeat by having a satisfying, healthy snack before you go.