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Healthy Choices Checklist

Eating healthy can seem challenging, but it doesn't have to be.

Simple Suggestions for Healthy Eating

As you strive to improve your eating habits, consider incorporating the following simple suggestions into your daily routine:

Eat 3 regular meals a day

  • Eating at consistent times helps your body control blood sugar levels
  • Include moderate amounts of low GI (glycemic index) carbohydrates at each meal

Eat whole grain and high fibre cereals, breads and grains daily

  • Fibre-rich foods can help you feel full and help lower blood sugar levels

Eat at least 3 cups (300 g) of vegetables daily

  • Veggies are very high in nutrients and low in calories so EAT UP
  • Try to stick to low-starch veggies (i.e., cauliflower, carrots, broccoli) over higher starch items which contain more carbs (i.e., potatoes, corn, peas)

Eat at least 2 pieces
(200 g) of fruit daily (with at least 1 low GI choice)

  • A great way to satisfy your sweet tooth and amp up nutrient intake
  • Choose fruit that is fresh, frozen or canned without added sugars

Eat legumes (canned/dried peas, beans or lentils) at least twice a week

  • Plant-based proteins provide quality protein, healthy fats and fibre

Go for lower fat dairy products (or calcium-enriched alternatives) daily

  • Smart choices include fat-free/skim milk, yogurt and some low-fat cheeses

Eat a handful of nuts regularly

  • Nuts are packed with healthy fats and fibre – enjoy in moderation

When it comes to oils and spreads, select healthy fats (mostly plant-based) over unhealthy fats (mostly animal-based)

  • Use olive and/or canola oils in cooking and salads
  • Be mindful of portion size – even healthy fats should be consumed in moderation

Eat fish (100 g or more) at least twice a week

  • Opt for fish that are high in omega-3 fatty acids, including salmon, rainbow trout, and sardines

Eat lean red meat and poultry in moderate (100 g) portions 3–4 times a week

  • Limit intake of processed meats (i.e., ham, bacon, hotdogs) which are higher in unhealthy (saturated) fat and sodium

If you drink alcohol, consume no more than 2 standard drinks daily

  • Alcohol can affect blood sugar levels and promote weight gain

Drink 6–8 glasses of
water daily

  • Other beverages, including soda pop and juice, will raise blood sugar
Friendly Tip:

Save this list to your mobile device – or print & post it in your kitchen – as a healthy reminder.


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