With nearly two-thirds of Canadians either obese or overweight, there are a number of people searching for ways to reach and keep a healthy body weight. Following Canada’s Food Guide can help you achieve your healthy weight loss goals. Choose Food Guide sized servings.

In order to lose weight you need to consume fewer calories than you burn over time. Controlling serving sizes can help you lose weight by decreasing your intake of calories.

Load up on vegetables and fruit each day.

The Food Guide encourages people to increase their intake of vegetables and fruit, particularly those that are dark green and orange in colour. Vegetables and fruit are full of fibre, water, and nutrients and are typically low in fat and calories. Their high fibre and water content can help you feel full sooner and for a longer period of time. Try filling half of your plate with vegetables and fruit at meals and choosing them for snacks throughout the day.

Make at least half of your grain products whole grain each day.

Choosing whole grains more often will increase your intake of fibre and will also help you feel full. Try choosing brown rice and whole wheat pasta more often. For variety, try some different whole grain options such as bulgur for a salad or quinoa for a casserole.

Choose lower fat.

Fat has more than twice the calories of protein or carbohydrate. Choose lower fat milk products (skim, 1%, or 2% milk and yogurt with 2% Milk Fat or less), leaner cuts of meat and poultry, and limit added fats and cream sauces to decrease the total amount of fat and calories you consume.

Have meat alternatives such as beans, lentils, and tofu often.

Legumes (beans, peas, and lentils) are great sources of satisfying fibre and are a low fat alternative to meat. Tofu is also a low fat and versatile substitute for meat.

Satisfy your thirst with water.

Water satisfies thirst and helps keep you feeling full without adding additional calories to your diet. Drink water often throughout the day.

Pass on unhealthier snacks.

Snack foods and drinks such as cakes, cookies, chocolate, chips, candy, and pop all provide calories with very few nutrients. Cutting back on, or eliminating, these foods can drastically reduce your intake of empty calories.

Move your body more and more often.

Remember that being ready to reach and keep a healthy body weight means not only committing to eating well, but also ensuring that you are physically active everyday.

Key Reference:
Tjepkema, M. (2005). Nutrition findings from the Canadian Community Health Survey. (Catalogue No. 82- 620-MWE200501). Ottawa, ON: Statistics Canada.