Document Actions
Plan Well = Eat Well
The more you know, the more likely you are to do it. Eat Well, Live Long!
Although this might sound simple, many people have trouble doing it. One thing that often stops people from eating well is the lack of confidence in what they know about healthy eating and what they can do to prepare healthy and tasty meals. In fact, the Tracking Nutrition Trends Report (2006) found that those who say they know a lot about nutrition are much more likely to say they also eat well. The truth is, healthy eating can be easier than you think. By learning healthy eating, shopping, and cooking basics you can quickly begin to “Eat Well” at home and when eating out. Here are some “Eat Well” basic tips to help you plan, buy, and cook in a healthier way:
Follow Canada’s Food GuideGet a copy of the food guide and let it be your roadmap to eating well. You can even make your own healthy eating plan at www.myfoodguide.ca. Include lots of high-fibre vegetables, fruit, legumes (e.g., beans and lentils), and whole grains in your diet. Also choose lower-fat milk and milk alternatives and lean selections of meat. |  |
Plan Before Grocery Shopping
A little planning goes a long way. Having a meal plan for the week can increase your chances of leaving the grocery store with the foods you need to eat healthy; and not those that can damage a healthy diet.
Be Label Wise
Seventy-seven (77%) percent of Canadians say they use labels to look for nutrition information or health claims (Canadian Council of Food and Nutrition, 2006). Keep up the good work. When you buy a packaged food, check the Nutrition Facts table and ingredient list to help you shop for the best “nutrition deal”. To help you read labels better, check out the Healthy Eating is in Store for You website at www.healthyeatingisinstore.ca.
Watch Your Portions
Listen to your body and eat if you’re truly hungry (not bored) and stop eating before you are too full. Choose the serving sizes of food as described in Canada’s Food Guide.
Spice It Up
Learn the basics of adding flavour to your meals with herbs and spices instead of fat, salt, and sugar. For example, add lemon juice, pepper, and sesame seeds to broccoli instead of a fatty cheese sauce.
Eat Well with Family and Friends
Besides your own eating habits, there are many others (e.g., family and friends) who can affect how well you eat. For example, eating together as a family has been shown to help everyone eat better. Children and teens that eat with their families eat more vegetables, fruit, whole-grain products, and calcium-rich foods, eat less fat, and drink fewer soft drinks. Make it a habit to eat as a family and get everyone involved in getting the meal on the table.
Learning more about nutrition teaches you what to do to in order to “Eat Well”. The more you know, the more likely you are to do it. Eat Well, Live Long!
KEY REFERENCES:
