![Variety of healthy food options](/cart2table/sites/default/files/2022-12/bg_1.jpg)
Healthy eating habits
The fundamentals of healthy eating – simplified.
Simple suggestions for healthy eating
![Overshot view of balanced meals.](/cart2table/sites/default/files/2022-12/01-elements-placeholder-card-1-1_4.jpg)
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.](/cart2table/sites/default/files/2023-01/Variety%20of%20carbohydrate%20options..png)
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](/cart2table/sites/default/files/2022-12/01-elements-placeholder-card-1-1_6.jpg)
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.](/cart2table/sites/default/files/2022-12/01-elements-placeholder-card-1-1_7.jpg)
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.](/cart2table/sites/default/files/2022-12/01-elements-placeholder-card-1-1_8.jpg)
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 myheartmatters.ca
Continue reading
![Asparagus heads.](/cart2table/sites/default/files/2022-12/image_8.jpg)
Nutrition resources
Explore the link between nutrition and blood sugar management and their importance in type 2 diabetes and heart disease.
![Bowl of soup.](/cart2table/sites/default/files/2022-12/image_12.jpg)
Counting carbs
Learn more about carbohydrates, how to track them and their important role in diabetes management and heart health.
![Glycemic index chart beside produce.](/cart2table/sites/default/files/2022-12/image_13.jpg)
Glycemic index chart
Take advantage of this widely used scale to guide food decisions and help balance blood sugar.
![Hands holding blueberries.](/cart2table/sites/default/files/2022-12/image_14.jpg)
Portion control
When it comes to food, portion size matters. See how this handy guide can help.