Variety of healthy food options

Healthy eating habits

The fundamentals of healthy eating – simplified.

Overshot view of balanced meals.

Eat 3 regular meals a day

  • Eating at consistent times helps your body control blood sugar levels
  • Include moderate amounts of low-glycemic index carbohydrates at each meal
  • Watch your portions – fill half of your plate with vegetables and fruits and divide the other half of your plate between protein and whole grains
Variety of carbohydrate options.

Eat healthy carbohydrates

  • Choose low-glycemic index foods such as legumes, whole grains, fruits and vegetables
  • Fibre-rich foods can help you feel full and help lower blood sugar levels
Variety of colourful fruits and vegetables

Eat more fruits and vegetables

  • Veggies are very high in nutrients and low in calories so don’t be afraid to fill up on these
  • Choose low-starch veggies (i.e., cauliflower, carrots, broccoli) over higher starch items which contain more carbs (i.e., potatoes, corn, peas)
  • Fruits are a great way to satisfy your sweet tooth and amp up nutrient intake – choose fruit that is fresh, frozen or canned without added sugars
Variety of healthy fats like fish, nuts and oils.

Choose good fats

  • Good (unsaturated) fats are found in foods like olive oil, canola oil, other vegetable oils, avocado, soft margarine, nuts, seeds, and oily fish like trout and salmon
  • Choose foods with saturated fat less often – they are found in butter, red meat, cakes, pastries, deep fried foods and high fat dairy products
  • Choose healthy proteins including plant-based protein and lower fat dairy products more often
  • Be mindful of portion size – even healthy fats should be consumed in moderation
Cup of water.

Make water your drink of choice

  • Other beverages, including soda pop and juice, will raise blood sugar
  • Alcohol can affect blood sugar levels and promote weight gain – drink only in moderation

See more heart healthy eating considerations at

Find out how
Glycemic index chart beside produce.

Glycemic index chart

Take advantage of this widely used scale to guide food decisions and help balance blood sugar.

Information presented within Cart2Table is not intended to replace the advice of a healthcare professional.

Cart2Table has been reviewed and approved by Registered Dietitian Caroline Leblanc and Certified Diabetes Educator Naomi Orzech.