The foods we eat play a role in our mental and physical health. Canada’s Food Guide was revised and updated in January 2019 with new Dietary Guidelines to support healthy eating. Choosing to eat intentionally is not only supportive of your physical health but can support other aspects of your wellness such as athletic performance, cognitive functioning, sleep quality, and stress.
Healthy eating is more than the foods you eat. It is also about where, when, why and how you eat.
- Be mindful of your eating habits
- Take time to eat
- Notice when you are hungry and when you are full.
- Cook more often
- Plan what you eat
- Involve others in planning and preparing meals
- Enjoy your food
- Culture and food traditions can be part of healthy eating
- Eat meals with others
Make it a habit to eat a variety of healthy foods each day.
- Eat a variety of healthy foods, including plenty of vegetables and fruits, whole grain and protein foods. Choose protein foods that come from plants more often.
- Choose foods with healthy fats instead of saturated fats
- Limit highly processed foods. If you choose these foods, eat them less often and in small amounts.
- Prepare meals and snacks using ingredients that have little to no added sodium, sugars or saturated fats
- Choose healthier menu options when eating out
- Make water your drink of choice.
- Replace sugary drinks with water.
- Use food labels.
- Be aware that food marketing can influence your choices.