Variety is the spice of life! Your body needs more than 40 different nutrients for good health, and no one food has them all. Include foods from the four food groups: vegetables and fruit, grain products; milk and alternatives and meat and alternatives in your diet every day.

Bring on the fruits and vegetables! Vegetables and fruit are packed with nutrition and great taste. Try eating fruits and vegetables at all meals and as snacks. Replacing high fat and high sugar snacks will help your overall health.

It’s not only what you eat, it’s how much. For example, the recommended Food Guide serving  for cooked meat is 2 1/2 ounces – smaller than a deck of cards. One cup of pasta is two servings. Compare the Nutrition Facts table on food labels to choose products that contain less fat, sugar and salt.

Choose skim or low-fat milk and alternatives; if you don’t like the taste of skim milk, try 1%. Work your way up to skim and low fat products gradually. Be sure to include at least 2 cups (500 ml) of milk every day to get enough Vitamin D for your bones. 

Think like Jack Sprat. Buy lean ground beef or use ground turkey or chicken in place of beef. Be adventurous… try adding meat alternatives such as beans, lentils and tofu to stretch out your recipes. It helps increase the fibre and decrease the cost.

If you’re on the road to good health, steer clear or limit foods and beverages high in calories, fat, sugar or salt such as cakes and pastries, chocolate and candies, cookies and granola bars, doughnuts and muffins, ice cream and frozen desserts, french fries, potato chips, nachos and other salty snacks, alcohol, fruit flavored drinks, soft drinks, sports and energy drinks, and sweetened hot or cold drinks.

Baby steps. Pick one thing at a time to change.  Why not start off with having breakfast every day? It may help control your hunger later in the day. When you’re eating out, try asking for nutrition information about menu items to help you make healthier choices. Slow down…..take time to eat and savour every bite!

Where’s the money, Honey? Eating healthy doesn’t mean spending more money. Make choices that suit your budget. For example, canned, frozen, or fresh vegetables and fruit are all good for you. Take advantage of store specials and consider buying in bulk.  Maybe you can team up with a neighbor or two and consider starting a “buying club”.

You don’t have to be a gourmet chef to eat healthy. Simple, fast, healthy and tasty recipes can be found in magazines, on the internet and in cookbooks.

Enjoy eating meals with family and friends.  Family meals help reinforce positive eating habits and provide an opportunity to talk about the day’s events. Allow time to enjoy your meal and to notice when you feel full. Food is meant to be enjoyed!

Go fish! Canada’s Food Guide recommends you eat two Food Guide Servings of fish each week. The healthy fats found in fish are good for you and it’s a great source of protein. Bonus points: if you use lower fat preparation methods it’s extra good for your heart health.