Good food choices are about enjoyment. Eating well makes you feel more energized, helps you feel your best and reduces your risk of diseases. And eating well is easy. For some ideas, check out the tips below.
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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. Check out the Dietitians of Canada's “Spotlight on Food and Nutrition” fact sheet for more information.
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. Check out the Dietitians of Canada's “Spotlight on Food and Nutrition” fact sheet for more information.
And enjoy vegetables and fruit more often than juice — their crunch and fibre are more filling and satisfying. Check out the Dietitians of Canada's “Spotlight on Food and Nutrition” fact sheet for more information.
With new regulations, all packaged food is required to have a Nutrition Facts label. When you want to buy a food or beverage Nutrition Facts table on its label to help you choose wisely. Check out the Dietitians of Canada's “Spotlight on Food and Nutrition” fact sheet for more information.
Large servings of pop and other sweetened beverages provide empty calories. A large pop typically contains about a third of a cup (85 mL) of sugar. Quench your thirst with water, milk, 100% fruit juices, fruit smoothies and vegetable cocktails. Take a look at Sip Smart BC's resources or download their fridge note for child-friendly information on making smart choices. You can also check out the Dietitians of Canada's “Fast Food Options — Tips for Making Healthy Choices” fact sheet for more information.
Make fibre-rich choices more often since they have substantial health benefits and tend to be lower fat: whole grain breads; barley and brown rice; vegetables and fruit; beans, lentils and chickpeas (in chili, salads, and falafel); nuts and seeds. Check out the Dietitians of Canada's “Fast Food Options –Tips for Making Healthy Choices” fact sheet for more information.
Healthy eating is a matter of balancing your food choices over time. So if you overindulge at one meal, try to make healthier choices at your next meals. Check out the Dietitians of Canada's “Losing Weight Without Going On A Diet” fact sheet for more information.
Even a small amount of dehydration can significantly impair your performance. For activities less than an hour long — plain water is okay to drink. For activities lasting longer than an hour — choose a sport drink that contains 4 to 8% carbohydrates along with some added sodium. Check out the Dietitians of Canada's “Nutrition and Athletic Performance” fact sheet for more information.
Before exercise (2–3 hours before): drink about 400-600 milliliters of water. During exercise: drink 150 to 350 milliliters every 15 to 20 minutes. After exercise, replace sweat losses: drink 450 — 675 mililitres for every .5 kg of weight lost during exercise. Check out the Dietitians of Canada's “Nutrition and Athletic Performance” fact sheet for more information.
Eat about every four hours. This will keep your metabolism up, support stable blood sugar levels and keep you from being hungry and overeating at the next meal. Check out the Dietitians of Canada's “Losing Weight Without Going On A Diet” fact sheet for more information.
Check out the Dietitians of Canada's Tips, FAQs and Fact Sheets.
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.
