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 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.
