Eating Well
The Simple Way to Protect Your Health
Taking care of your health doesn’t have to be complicated. Establishing healthy habits, such as eating a healthy, balanced diet, is one of the best things you can do. In fact, studies show that up to 80% of early cases of heart disease and stroke can be prevented by making smart choices — like eating well and staying active.
When you eat a balanced diet, you’re not just filling your stomach — you’re establishing habits that actively reduce your risk of serious health issues. A healthy diet can help:
- Improve your cholesterol levels
- Lower your blood pressure
- Keep your weight in a healthy range
- Control your blood sugar
What Does a Balanced Diet Look Like?
Canada’s Food Guide recommends including a variety of nutritious foods in your daily meals. The key is to focus on plant-based foods and cut back on processed and heavily packaged foods. Engaging in healthy habits starts with dietary choices like these.
You can explore Canada’s Food Guide here.
Here’s how to build your meals:
1️⃣ Load Up on Vegetables and Fruits
This is your foundation. Fruits and vegetables are packed with essential nutrients like vitamins, minerals, fiber, and antioxidants. They not only fuel your body but support new healthy habits, making it easier to manage your weight.
- Try to fill half of your plate with fruits and vegetables at every meal and snack.
- The more colorful your plate, the better!
2️⃣ Choose Whole Grains
Whole grains include foods like whole grain bread, brown or wild rice, quinoa, oatmeal, and barley. Unlike refined grains (like white bread or white rice), whole grains contain the entire grain, offering more fiber, protein, and B vitamins that keep you fuller longer and support your overall health.
- Replace processed grains with whole grain options.
- Aim to fill a quarter of your plate with whole grains to incorporate healthy habits into your meals.
3️⃣ Make Protein a Daily Priority
Protein is essential for building and maintaining healthy muscles, bones, and skin. There are plenty of protein sources to choose from, supporting diverse healthy habits:
- Legumes (beans, lentils)
- Nuts and seeds
- Tofu and fortified soy beverages
- Fish and shellfish
- Poultry, eggs, and lean red meats (including wild game)
- Lower-fat dairy products like milk, yogurt, kefir, and cheese
- Try to eat protein at every meal.
- Include fish in your meals at least twice a week.
- Choose plant-based proteins often.
- Fill a quarter of your plate with protein-rich foods, cultivating strong habits.
4️⃣ Limit Processed and Ultra-Processed Foods
Highly processed foods often lose much of their natural nutrition and are loaded with extra salt, sugar, and unhealthy fats. Developing healthy habits means being cautious of such foods, which include fast food, deli meats, chips, cookies, frozen pizzas, white bread, and white rice.
Some minimally processed foods are fine — like frozen vegetables, bagged salads, eggs, milk, flour, and dried herbs. These still keep most of their nutrients intact.
Research shows that ultra-processed foods now make up nearly half of what Canadians eat — a trend we need to change.
5️⃣ Make Water Your Go-To Drink
Water is the best way to stay hydrated without adding extra calories or sugar to your diet. Many sugary drinks — like energy drinks, fruit drinks, soft drinks, flavored coffees, and even 100% fruit juice — contain more sugar than you might expect and offer little nutritional benefit. Establishing healthy habits includes being mindful of sugar intake.
- Avoid drinking your calories; eat whole fruits instead of drinking juice.
- If clean drinking water isn’t available, you can opt for coffee, tea, unsweetened low-fat milk, or previously boiled water.
Top 5 Practical Tips from the Experts
1️⃣ Cook at Home with Whole Foods
Prepare most of your meals using fresh or minimally processed ingredients. Experiment with different proteins to keep meals interesting. For example, try a “Meatless Monday” to add variety to your healthy habits.
2️⃣ Plan Your Meals Weekly
Creating a meal plan saves time and makes grocery shopping easier, an effective habit for maintaining a balanced diet.
3️⃣ Focus on Fruits and Vegetables
Aim for colorful plates filled with fruits and vegetables, especially dark green and orange varieties. Frozen or canned options (without added sugar or salt) work well too.
4️⃣ Ditch Sugary Drinks for Water
Stay hydrated with water or unsweetened milk. Carry a reusable water bottle so you always have a healthy drink on hand, supporting positive hydration habits.
5️⃣ Eat Small, Frequent Meals
Have at least three meals a day, with healthy snacks in between. Going too long without eating can lead to poor food choices. Keep easy, nutritious snacks with you for when hunger strikes, aligning with healthy eating habits.
The Bottom Line
Healthy eating is not about strict rules or sacrificing flavor — it’s about making smarter choices every day. Small changes add up to big benefits for your heart, weight, and overall well-being as you develop these beneficial habits.
