Eat Healthy Diet & Make Healthy Lifestyle

A Healthy Diet of fruits and vegetables has been scientifically demonstrated to give several health benefits, such as lowering the risk of certain chronic diseases and maintaining good health.

However, making significant dietary adjustments can feel daunting at times.

Rather than initiating large-scale adjustments, it may be preferable, to begin with, a few minor ones. And it is probably more manageable, to begin with, one issue than all of them simultaneously.

Eating a nutritious, well-balanced diet is one of the most important things you can do for your health. In reality, up to 80% of early heart disease and stroke can be prevented through lifestyle choices and behaviours, such as consuming a nutritious diet and engaging in regular physical activity.

A good diet can reduce the risk of cardiovascular disease and stroke by: 

•         lowering cholesterol levels
•      lowering one's blood pressure
•      Assisting with weight management and managing blood sugar.

What does a balanced, healthy diet look like?

The Canada Food Guide suggests consuming a variety of nutritious foods daily. This includes consuming more plant-based foods and selecting highly or ultra-processed foods less frequently.

A healthy diet consists of:

1. Eating an abundance of fruits and vegetables

This is one of the most essential dietary practices. Vegetables and fruit are rich in nutrients (antioxidants, vitamins, minerals, and fibre) and help you maintain a healthy weight by making you feel fuller for longer.

Fill half of your plate with fruits and veggies at each meal and snack.

2. Selecting whole grain products

Whole grain foods consist of bread and crackers made from whole grains, brown or wild rice, quinoa, oatmeal, and hulled barley. They are made with whole-grain flour. Whole grain foods contain fibre, protein, and B vitamins to keep you healthy and satisfied for longer.

Choose whole grains over refined or processed grains such as white bread and pasta.

Fill about one-fourth of your plate with whole grains.

3. Consuming protein-rich foods

Protein-rich foods include beans, nuts, seeds, tofu, fortified soy beverages, fish, shellfish, eggs, chicken, lean red meats, including wild game, low-fat milk, low-fat yoghurt, low-fat kefir, and low-fat and sodium-reduced cheeses.

Protein aids in the growth and maintenance of bones, muscles, and skin.

4. Consume protein each day

Try to consume at least two servings of fish every week, and opt for plant-based foods more frequently.

•   Protein-rich dairy products are an excellent source of protein. Select low-fat, flavourless alternatives.
•         Fill one-fourth of your plate with protein-containing meals.
•         Putting restrictions on highly and ultra-processed meals 

Highly processed foods, also known as ultra-processed foods, are foods that have been altered from their original form and contain several extra components. Important elements including vitamins, minerals, and fibre are frequently lost during processing, while salt and sugar are added. Fast food, hot dogs, chips, cookies, frozen pizzas, deli meats, white rice, and white bread are examples of processed foods.

Some meals with minimum processing are OK. These are foods that have been altered somewhat yet contain minimal industrially produced additives. Foods with minimal processing retain nearly all of their vital elements. Salad in a bag, frozen vegetables and fruit, eggs, milk, cheese, flour, brown rice, oil, and dry herbs are some examples. When we advise against consuming processed foods, we are not referring to these minimally processed foods.

According to studies financed by Heart & Stroke, approximately fifty per cent of Canadians consume ultra-processed meals. Learn more about this subject here.

5. Selecting water as your beverage of choice 

Water improves health and hydration without contributing any calories to the diet.

Sugary beverages, such as energy drinks, fruit drinks, 100 per cent fruit juice, soft drinks, and sweetened coffees, are devoid of nutritional value. It is simple to consume empty calories without recognising them, resulting in weight gain.

Avoid fruit juice, especially when it is 100% fruit juice. Although fruit juice contains some of the same nutrients as fruit (vitamins and minerals), it contains more sugar and less fibre. Fruit juice should not be substituted for whole fruits. Canadians should not drink their fruits, but rather eat them.

If potable water is unavailable, satiate your thirst with coffee, tea, unsweetened, low-fat milk, and previously boiled water.

Healthy Diet Tips & Suggestions

•          Prepare the majority of your meals using whole or minimally processed ingredients. Choose from a number of protein options to maintain variety. Using memorable names for each day might aid in planning. Try this meatless meal on "Meatless Monday."

•      Making a weekly food plan is a key to quick and simple meal preparation. View our shopping advice here.

•      Select recipes with an abundance of veggies and fruits. You should aim to fill half of your plate with fruits and vegetables at every meal. Choose colourful fruits and vegetables daily, particularly orange and dark green produce (click here for more information). Frozen or canned, unsweetened fruits and vegetables are a suitable substitute for fresh produce. Try out this dish.

•     Avoid sugary drinks and instead drink water. Low-fat, unsweetened milk is another hydrating beverage option. Keep a refillable water bottle in your handbag or vehicle so that you may refill it wherever you are. 

•      Eat smaller meals more often. At a minimum, consume three meals and two snacks every day. You are more inclined to choose unhealthy foods if you wait too long to eat. Keep snacks (like these) in your purse or bag in case of an emergency.

Conclusion

Changing your diet drastically all at once can be a recipe for catastrophe. Instead, consider incorporating some of the above-mentioned adjustments into your diet to make it healthier.

Some of these recommendations will help you maintain sensible portion sizes, while others will assist you in adding nutrients or adjusting to something new.

Together, they will have a significant impact on making your overall diet healthier and more sustainable, without requiring you to drastically alter your eating habits.