Written by Komalpreet Kaur
Food and nutrition are a way to fuel the body. When choosing foods to eat it’s important to consider all the vital nutrients, vitamins, and minerals as these are required for good health. Good nutrition means choosing healthy food items over unhealthy food items. According to Canada’s Food Guide, a healthy diet must constitute a lot of natural foods such as fruits and vegetables (especially red, orange and dark green), whole grains such as whole wheat and brown rice, a portion of protein such as lean meat, poultry, eggs, seafood, beans, legumes, and soy products such as tofu. A person must consume a diet containing adequate amounts of all the nutrients to prevent nutritional deficiencies. Foods that should be avoided are fried foods, solid fats, trans fats, processed foods rich in sodium, refined grains, and refined sugars considering these items have degrading effects on your health.
How You Eat Is Important
Dieticians of Canada suggest that eating habits play just as an important role as food choices. You can change your eating habits a little bit at a time. A small change is easier and with consistency, it leads to better health. Some measures to make healthy changes:
- Adding more healthy food items in your diet rather than just avoiding unhealthy food items. Try replacing unhealthy foods with healthy food items, for example, replacing trans fats with healthy fats. Adding fruits, vegetables, whole grains, and protein in your diet as per Canada’s Food Guide.
- Packing healthy food items such as fruits, whole-grain granola bars, etc. for lunch at work — or healthy sandwiches, salads, and fruits for kids at schools. This gives you more control over what you eat!
- Cooking meals at home: When you cook at home you can take charge of what you eat and make changes in your food as per your choice. You can follow healthy recipe books and plan meals ahead. You can visit Cookspiration or download the Dietitians of Canada Recipe E-book to see Nutrition Month 2020 recipes.
- Don’t skip or delay meals: Nutrition and healthy eating is not just about healthy food items but also about how you eat and when you eat! When you delay your meal or skip meals your body enters a survival mode. It makes your body crave food more and that’s when you end up eating a lot. Skipping meals also results in a drop in blood sugar level which impacts your brain’s ability to think straight. It also causes your metabolism to slow down resulting in weight gain.
- Relax and enjoy your meals with family and friends: It improves social relationships and prevents mindless overeating.
- Drink water instead of high-sugar drinks: Water flushes out all the toxins from the body. It helps keep you hydrated so you can function actively throughout the day.
- Control emotional eating: Some people resort to eating food in order to get away from stress. Try these healthy coping mechanisms to manage stress or help get rid of unpleasant emotions to help make sure you steer away from indulging in eating unhealthy foods.
- When you eat matters as well: Starting your day with a healthy breakfast improves metabolism and keeps you active. Eat small portions throughout the day to avoid overeating. Eat your dinner early and fast until breakfast; this will help you sleep better, improve digestion, and also help prevent weight gain.
- Learn to read nutritional labels: It is important to decode nutrition labels. Food Labels can be confusing here are a few things to look out in nutrition labels.
- Stick to products that carry the “organic” or “USDA organic” label rather than ‘All-Natural’, as FDA considers it to mean that the food contains no artificial synthetic substances such as colouring agents. However, these products still contain pesticides, antibiotics and growth hormones.
- Free-Range: If you want to buy free-range, look for products that have the American Humane Certified seal. This means that the hens were given access to the outdoors for at least 8 hours a day, weather permitting.
- Grass-Fed: Look for products that have the American Grassfed or PCO Certified 100% GrassFed label. This guarantees that the animals were grass-fed throughout their lives and after being weaned and that they weren’t raised in confinement.
- NON-GMO: GMO stands for genetically modified organisms and refers to plants or animals whose genetic material has been altered. To buy NON-GMO products look for these seals: Non-GMO Project Verified and USDA Organic. These seals mean the product has been tested by a third party and is found to have met a non-GMO standard of less than 0.9%.