Almost nine out of 10 Canadians say that nutrition is an important consideration when it comes to choosing the foods they eat. Healthy eating has a great impact on health and well-being and gives adults the energy they need to keep pace with a busy life.
Choosing foods from the four food groups of Eating Well with Canada’s Food Guide, paying attention to portion sizes, and limiting higher calorie, less nutritious “extras” are the keys to making healthy eating work for you.
Start with a Strong Foundation
Fuel yourself with foods from the four food groups of Eating Well with Canada’s Food Guide. Foods from the four food groups are rich in the nutrients needed for good health both short and long term.
Most Canadian adults do not take in the minimum number of servings of vegetables and fruit and milk and alternatives recommended in the Food Guide. At the same time, we are choosing too many foods that are higher in calories, fat, sugar or salt.
Following the Food Guide can help you to feel energized and healthy now, while reducing your risk for chronic diseases such as diabetes, heart disease, stroke and certain types of cancer.
Adults often lead very busy lives and lack of energy or feeling tired is a common complaint. Eating regular meals and healthy snacks, spaced roughly three hours apart during the waking part of your day, can help to prevent slumping energy levels while keeping you well nourished.
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Become “Portion Size Savvy”
The portion sizes of many foods we eat have increased dramatically over the past 20 to 30 years. As a result, the number of calories in some foods has also increased.
For example, fast-food hamburgers today have almost 100 more calories than fast-food burgers from the late 1970s.
Keeping portion sizes and the number of portions you eat close to what is recommended by the Food Guide can help you achieve and maintain a healthy body weight now and into the future.
The Food Guide describes how much food adults generally need each day and gives you information about portion sizes of different kinds of foods. Use this information to keep the overall amount you eat each day in check.
Watch the “Extras”
Foods that are high in calories, fat, sugar or salt (sodium) are not part of Eating Well with Canada’s Food Guide.
Examples include:
- cakes, cookies, doughnuts and pastries
- potato chips, nachos and other high-fat snack foods
- chocolate and candies
- alcohol
- sport drinks, energy drinks and sweetened beverages
These “extras” often provide few essential nutrients. It is important to limit how often you choose them. Most of the time opt for healthier choices:
- Choose fresh berries with yogurt instead of a piece of cake.
- Enjoy air-popped popcorn sprinkled with garlic or onion powder instead of chips.
- Quench your thirst with ice-cold water or low-fat milk instead of pop or iced tea.
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Adults need to fuel healthy, active lifestyles with nutrient-rich foods from Eating Well with Canada’s Food Guide. By following the Food Guide, becoming aware of portion sizes and watching the extras, you will have the energy to tackle whatever life throws at you.
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Learn More
Healthy Snacking and Adults
Learn how to create healthy snacks that will keep you energized all day long.
My Food Guide
Create a personalized version of Eating Well with Canada’s Food Guide that includes your favourite foods.
Nutrition Challenge
Test your nutrition knowledge by taking the Dietitians of Canada’s Nutrition Challenge.
One Day at a Time
Dietitians of Canada offers practical solutions to common barriers to healthy eating, such as lack of time.
Virtual Grocery Store
Healthy eating starts in the grocery store. Learn how to choose well by visiting Healthy Eating is in Store for You.
