SIMPLE TIPS FOR A HEALTHY WEIGHT
What to eat
Add vegetables and fruit to your meals and snacks, aiming for 7 to 10 servings a day. Switch to whole-grain breads and cereals whenever possible to help you feel full.
Choose protein from a variety of food sources such as beans and lentils, nuts and seeds, lower-fat dairy and dairy alternatives, lean meats, poultry and fish.
Choose a wide variety of healthy foods such as colourful red peppers and dark green leafy lettuce, whole-grain bread, low-fat milk extra-lean meat, legumes and nuts (in moderation), to nourish your body with essential nutrients.
Read the Nutrition Facts table on all food labels to assess the amount of calories, saturated fats, trans-fats, sugar and salt a product may contain. Also look at the Nutrition Fact table for the inclusion of healthy nutrients such as protein, fibre, vitamins A and C, iron and calcium.
Avoid highly processed foods which are a major source of saturated fat, trans fat, sugar and sodium. Highly processed foods have many ingredients, are usually in a package and need little preparation. These foods include:
- Processed meats (eg. Hot dogs, burgers, deli meats)
- Fried foods (eg. French fries, onion rings)
- Frozen meals (eg. pizza, pasta side dishes)
- Snack foods (eg. chips, crackers, donuts, cookies).
What to drink
- Drink lots of water throughout the day.
- Choose plain low-fat milk (skim, 1%).
- Avoid pop, sugary drinks and alcohol.
How much to eat
- Make portions a reasonable size – avoid supersized portions and second helpings.
- Use smaller plates, bowls and cups.
- Fill up half of your plate with vegetables, then a quarter with whole grains, and the last quarter with meat or alternatives.
When to eat
- Eat three meals and two healthy snacks a day, at regularly spaced intervals.
- Make sure you eat breakfast. People who eat breakfast tend to maintain a healthy weight.
How to eat
- Eat slowly, enjoying the flavours and textures.
- Make mealtime a social activity with family and friends, which may prevent bingeing.
- Avoid unconscious eating at your desk, in your car or in front of the TV.
Be physically active
Adults (18 to 64 years of age) and older adults (65 and older) should aim for 150 minutes of moderate to vigorous intensity physical activity per week.
Just 30 minutes a day of moderate activity, such as a brisk walk, most days of the week, helps you maintain a healthy weight over the long-term.
Canada’s Physical Activity Guidelines recommend that adults 18 to 65 and older get at least 150 minutes of moderate to vigorous physical activity per week. Try using a pedometer to motivate you to be active every day by tracking your steps.