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Eating healthy has many health benefits

Healthy eating habits can keep you healthy.

Healthy eating is important for your overall health. There are many ways you can do this.

Smart food choices can help you to manage your weight and reduce your risk of developing chronic (long-term), diseases.

You can lower your risk of developing:

• Obesity
• Heart disease
• Type 2 diabetes
• High blood pressure
• There are several types of cancer

Healthy eating means that you eat a variety healthy foods and beverages. This also includes eating the right amount of calories (not eating too many or too few).

You can use your calories to eat a wide variety of healthy food options.

Choose healthy foods

• Vegetables
• Fruits
• Whole grains
• Low-fat or fat-free dairy products
• There are many foods rich in protein such as seafood, lean meats and chicken, eggs, beans and peas.

Limit certain ingredients and nutrients

Sodium (salt)

Table salt is a good source of sodium, but the majority of sodium in our diet comes from processed foods or food prepared in restaurants.

Sugars added

Additives sugars are syrups and sweeteners that are added to foods like yogurt, sodas, and cereals. They also include things that you can add like sugar to your coffee.

Saturated fats

Saturated fats are found in animal products such as cheese, fatty meats, poultry, whole milk, butter, sweets, and snack foods. Saturated fats can also be found in some plant products, such as palm and coconut oil.

Starches and refined grains

Cookies, white bread, and certain snack foods contain refined grains and starches.

Keep track of your meals

Small changes in your eating habits can make big improvements to your overall health. These are some tools and tips to help you get started.

Keep a food diary.

It is important to know what you eat right now in order to make changes. Download this food diary [PDF, 36KB] to keep track of your daily meals.

• Eat what you like.
• How much and what you eat
• When you eat, it is important to know where you are and with whom you are.
• What you feel when you eat

You might write, for example, “Tuesday, 3:30pm, 2 chocolate chip cookies at work with Mary feeling stressed,”

These are some helpful tips for eating out

Take your health to the streets.

Smart food choices can be made wherever you are, whether it’s at work, at home, or while out on errands. These are some tips to eat healthy when you’re away from home.

• Sandwiches on whole-grain bread are a great option for lunch.
• Drink water and skip the soda.
• Choose steamed, baked or grilled dishes in a restaurant instead of frying.
• Pack healthy snacks for long drives or shopping trips, such as fruit, unsalted nuts or low-fat string cheese sticks.

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