Step 1 - Take a look at what you eat

Use a food journal to look at how you're doing now. Take five minutes a day to note what you ate. After one week you can scan your notes to see what you feel good about and what you want to change.

Compare your results with what the Canada's Food Guide to Healthy Eating recommends. Are your portion sizes in line with those outlined by the Guide? Do you eat a variety of foods from all the food groups?

Step 2 - Make a simple plan

Set a realistic, short-term goal that can be achieved in one week, then write it down. For example, eat a nutritious breakfast or walk 20 minutes at lunch. Our Daily Planner is a great tool to help you set some goals. Once you've achieved that, set incremental goals to be accomplished over a period of time. If you fall short, don't be discouraged. Just pick up where you left off and try again.

If weight management is your goal, visit our Weight Management Centre. Our Fat and Calories Calculator is a great tool to help you reach calorie goals - no tracking or calculating necessary.

Step 3 - Do it in good taste

Delicious food ideas make any plan easier to maintain. Our Healthy Living recipes have been designed to give you great-tasting choices in a balanced diet.

With over 500 Healthy Living recipes, from main dishes to desserts, we provide the variety you need and the taste you love.

We've put together a collection of Healthy Living recipes to help you meet your individual goals:

Top 10 Calcium Recipes
Top 10 Fibre Recipes
Top 10 Fruit & Veggie Packed Recipes
Top 10 Iron Recipes
Carb Conscious Entrees
Entrees under 500 Calories
Desserts under 300 Calories

Interested in lower fat cooking methods that still result in delicious dishes? We can help:

Unfried Fried
Foil-Packed Dinners
Stir Fry

Step 4 - See your progress

Scan through your food journal. Anytime you've eaten a nutritious meal or snack, put a big checkmark beside it. The more expressive you are about your progress, the better you and everyone around you will feel about it.

Every little activity adds up. See how many calories you burned today using our Calorie Burn Calculator.

Step 5 - Celebrate your success

Now that you've reached your goal, it's time to celebrate! At the end of the week, treat yourself to a little reward, like a fun night out or a new CD. If you've reached a longer-term goal, think bigger. Shop for a flattering new outfit then get out and get noticed. Be sure to reconnect with people you haven't seen in a while so they can meet the New You!