Steps to Healthy Living

Choose a combination of food and beverages each day to get the nutrients you need. Let your health needs and nutrition goals guide you to wise food choices.

Eat Well! Choose foods and beverages from the major food groups each day. Enjoy small amounts of foods that are high in sugar and fat and low in other nutrients.

Be Sensible About Your Portions! Whether you eat at home or away, choose portions to match your own activity level and calorie needs.

Be Active! Be physically active for at least 30-60 minutes most days of the week. Children and teens should try to get 90 minutes of activity every day.

Tips for One Step at a Time
Divide your big goals into small, realistic steps. Aim for progress, not perfection. Get advice from a registered dietitian if needed.

Enjoy Food Variety!

Each day, enjoy plenty of vegetables, fruits, and grains – especially whole grain foods. Choose several servings of lower fat dairy foods and lean meats, poultry, fish, eggs or beans. Be adventurous; you have many food and beverage choices within each food group!

Grains, Vegetables, Fruits
The majority of your diet should be made up of vegetables, fruits and grain products. Typically low in fat, these foods are your main sources of carbohydrate and fibre.

• Look for the words “whole grain” on package labels of rice, breads, cereals and crackers.
• Add cut-up veggies (canned, frozen, fresh) to casseroles, pasta, pizza and soup.
• Each week, buy a fruit or vegetable that’s new to you.

Dairy Foods and Meats
Milk and alternatives foods, meat, poultry, fish, eggs and beans, supply protein and important nutrients. Choose lower fat milk and lean meats. Try eating fish at least twice a week and include more beans, lentils and tofu in your diet.

Tip~ Redesign Your Plate!
Divide your plate into two parts. Fill one half with a variety of vegetables (fresh, frozen or canned); fill one quarter of the plate with whole-grains and the other quarter with lean meat, poultry or fish. Round out your meal with a piece of fruit and low-fat milk or yogurt. Enjoy!

Fitting In Favourites

We all have favourite foods, some of which might be high in fat and calories. If your weight is where it should be and if you’re active, you can enjoy these foods now and then; just keep portions sensible. If weight or a health condition such as diabetes is a concern, look for lower fat (or fat free) and sugar free, low calorie versions.

• When dining out, split an indulgent dessert or appetizer with a friend, or take half home to enjoy the next day.
• Show children how to enjoy sweet snacks in moderation. Offer kid-sized portions of favourite treats.
• Stock your kitchen with easy snacks such as pre-cut raw veggies, fruit, salsa, whole grain crackers and low-fat cheese.

Your Healthy Weight

To keep your weight in a healthy range, you need to balance the calories you take in from food and beverages with the calories you burn through physical activity. Striving for a healthy weight is important and may help reduce the risk of heart disease, high blood pressure, diabetes, certain cancers, and arthritis, among other health risks.

• Talk to your health care professional about your weight status.
• Set a healthy, realistic weight goal, and seek professional advice from a registered dietitian.
• Choose sensible portions and learn to read the Nutrition Facts on food labels.
• Live an active lifestyle

Physical Activity

Balance what you eat with regular physical activity to maintain your weight. Your activity level affects how much food – and how many calories – your body needs. In the long-run, being active can help promote heart health, blood pressure control, stronger bones and may help lower the risk of type 2 diabetes.

• Accumulate 30-60 minutes of activity most days of the week.
• Check with your doctor before starting a physical activity routine.
• Participate in a variety of activities that increase your heart rate and stretch or strengthen muscle.
• You don’t need to follow a strict work-out regimen. Everyday activities, such as climbing stairs and gardening, count!

To Your Health!

Eat smart, be active, live well. Take small steps, starting today, to match your food and lifestyle choices to your dietary and health goals. Small steps add up to success. At Kraft, we hope the information and the flavourful ideas in this fact sheet can help you make the most of your personal food choices – and enjoy foods that taste good and that are good for you!