Be savvy about what makes a healthful eating plan
What we eat over time influences our health and affects our risk for some diseases, such as heart disease, diabetes and certain types of cancer. While there is no one “right way” to eat, healthful eating plans include these principles:
A balanced diet of appropriate amounts of carbohydrate, protein and fat, all of which are required to keep your body working properly. A diet based on the new Eating Well with Canada’s Food Guide will provide you with the nutrients you need. A registered dietitian can help you tailor the Food Guide recommendations to your needs.
Carbohydrate – 45% to 65% of daily calories
Protein – 10% to 35% of daily calories
Fat – 20% to 35% of calories daily calories (limit saturated fat and trans fat)
Include more fibre-rich foods daily. A high fibre diet that consists of lots of vegetables, fruits, whole grain foods and legumes promotes digestive health and can help reduce the risk for heart disease. Eating more fibre can also help you feel fuller longer, reducing appetite. The current recommendation is 14 grams of fibre per 1000 calories (about 25 grams/day if you eat 1800 calories, 30 grams if you eat 2200 calories).
Eat plenty of vegetables and fruit. Aim for several servings everyday, especially dark green and orange vegetables. Fresh, frozen or canned are all good choices. Avoid vegetables and fruits prepared with fat and sugar.
Adequate amounts of vitamins and minerals. Eating a variety of foods from all the food groups will enable you to get all the nutrients you need to keep you body working well. Watch your portions and whenever possible choose reduced fat options such as fat-free milk and lean meats.