Healthy Eating
A healthy diet consists of a variety of foods and prioritizes foods with high nutritional value in terms of frequency and quantity.
What is this ?
A healthy diet consists of a variety of foods and prioritizes foods with high nutritional value in terms of frequency and quantity. In addition to their nutritional value, foods convey gastronomic, cultural or emotional value. Healthy eating translates into the concept of daily, occasional and exceptional foods, as well as portions adapted to people's needs. The various environments must present a food offer in accordance with their mission, where the proportion of daily, second-hand and exceptional foods may vary.
The concept of Everyday, Occasional and Exceptional Foods is primarily intended as a guide to food environments. From a healthy eating perspective, the food environment must be composed mainly of everyday foods, contain a smaller amount of second-hand foods and a small amount of exceptional foods. Such a composition of the food environment, in addition to supporting individuals in their choices, will aim to normalize healthy eating.
Thus, all environments are called upon to present the healthiest, most nutritious and tasty food offer possible. However, because of the exemplarity that characterizes it, an establishment whose mission is education or health must emphasize daily food and a small presence of second-hand food.
Eating well starts with enjoying a variety of healthy foods every day!
Eat plenty of vegetables and fruits, whole grain foods, and protein foods. Choose plant-based protein foods more often.
- Choose foods with good fats instead of saturated fats
- Vegetables and fruit including fresh, frozen or canned options
- Whole-grain foods, such as whole-grain pasta, brown rice, and quinoa
- Protein foods, such as lentils, lean meats, fish, milk, and unsweetened fortified soy beverages
Make water your drink of choice
- Replace sugary drinks with water
- Unsweetened beverage options other than water may include lower-fat milk, plant-based beverages, coffee, and tea
Limit highly processed foods. If you choose them, eat them less often and in small quantities.
- Use ingredients that contain little or no added sodium, sugars or saturated fat to prepare your meals or snacks
- Consult food labels (nutritional value and list of ingredients)
- Stay alert to food marketing. It can influence your choices.
Healthy eating is about more than the food you eat!
- Become aware of your eating habits: take the time to eat. Learn to recognize the feeling of hunger and when you are full
- Cook more often
- Savor your food
- Enjoy your meals in good company
1. The basics of healthy eating:
- Water is the drink of choice for staying hydrated.
- Eat vegetables, fruits, whole grains and protein foods regularly. Among protein foods, those of plant origin should be eaten more often.
Protein foods include legumes, nuts, seeds, tofu, fortified soy beverages, fish, shellfish, eggs, poultry, lean red meats (including game), milk lower fat, lower fat yogurts, lower fat kefir, and lower fat and sodium cheeses.
- Foods that contain mostly unsaturated fat should replace foods that contain mostly saturated fat.
This is not to reduce the total fat content of the diet, but rather to promote a reduction in the intake of saturated fat while encouraging the consumption of foods that contain mainly unsaturated fat.
- Water should be the drink of choice.
2. Foods and drinks that interfere with healthy eating
- Processed or prepared foods and beverages that contribute to excessive consumption of sodium, free sugars or saturated fat are detrimental to healthy eating. They should therefore not be consumed on a regular basis.
- Alcohol consumption is associated with health risks.
- Food and beverages that are offered in institutions that receive public funding should comply with Canadian Dietary Guidelines.
3. Importance of food skills
- Prioritize cooking and preparing meals using foods with high nutritional value as a practical way to promote healthy eating.
- Encourage the use of food labels as tools to help Canadians make informed choices.
Why is information about healthy eating important?
Disease risk : Poor diet is one of the leading risk factors for disease in Canada
Complexity of messages : Nutrition information can be difficult to use and understand
Confusing messages : Conflicting messages about healthy eating are everywhere
Credible information : Canadians need credible information to guide their food choices
About the Creator
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