Now that we have turned the page into 2021 and are starting to look forward to spring, many people are setting goals for a healthier lifestyle, perhaps to shed the “COVID 15” (pounds) gained during lockdown!
Maybe you want to want to ensure you have the vitamins you need for a balanced immune system. This seems more relevant than ever!
There are many ways to think about healthy eating. From meal planning, shopping routines, thinking about what is in our food, mindful eating habits, paying attention to where food is grown and expanding the recipe box - there is lots to consider. The Canada’s Food Guide website has a multitude of tips and resources.
Continue reading for tip and considerations on healthy eating, but be sure to check out the link below for more information on the Canadian Food Guide.
Healthy Eating 1
One way to a healthier lifestyle is to be mindful of what and how we are eating. It starts with planning, not just planning what you will eat but also planning when you eat and how much to eat.
Start by making the time and space to prepare your weekly meal plan. Perhaps a week is too long or too short, no worries, adjust to what works for you!
Write down your meal ideas; pull out your favourite recipes and add some new ideas to the mix. Put all your needed ingredients, with the quantities required, on your grocery list. This will help you to stay on track at the grocery store and avoid overbuying.
It isn’t always easy to make healthy food choices when on a budget. Too often the unhealthy choices are the least expensive options. It takes time and planning to eat healthier on a budget. Watch for sales and plan your weekly meals based on what is on sale. If you can, buy in bulk when there are great deals.
The benefits of planning include reducing the amount of sugar and sodium, reducing processed foods, and eating more fruits and vegetables. And of course, there is the satisfaction from knowing you are setting and keeping to your goals!
When meal planning don’t forget to think about:
- healthy snacks and meals
- who will be there for what meals
- who is cooking, and
- how much time you/they have to prepare and cook the meals
- Are there overlapping ingredients-this can reduce preparation time and reduce food waste
Invite everyone to add to the grocery list. Isn’t it so much better to know when the milk is running low instead of finding out when it's gone?
Check out the Canada Food Guide for more ideas on how to plan, shop for, prepare and eat healthier foods.
Tips for healthy eating - Canada's Food Guide
Healthy Eating – Mindful Eating Food Plate
Use the proportions of foods on the Canada’s food guide plate as a tool to help you make healthy meals or snacks.
Step 1: Make half your plate vegetables and fruits. Vegetables and fruits should always make up the largest proportion of the foods you eat throughout the day.
Step 2: Make one-quarter of your plate whole grain foods.
Step 3: Make one-quarter of your plate protein foods. Choose protein foods that come from plants more often.
Make healthy meals with Canada’s food guide plate - Canada's Food Guide
Healthy Eating 2
Maybe we “ate our feelings” and gained those extra pounds during lockdown and over the holidays, reaching for comfort foods and unhealthy snacks to compensate for being lonely, stressed, worried.
Perhaps convenience foods, take out and restaurant choices were eaten more often. Without moderation, these choices can contribute to weight gain. Have you been shocked by the calorie count on restaurant menus? Some dinner selections have more calories than a recommended daily caloric intake; and this doesn’t include the appetizer, drink or desert!
If you want to become more mindful of your eating habits, the Canada Food Guide offers some suggestions such as:
- Change your environment to make it easier to make healthy choices. Put away your devices and turn off the TV. Without distractions you are better able to slow down and enjoy the meal
- Think about, really think about, what you are eating and why. If you grabbed take out because you are in a hurry, did you make the best “quick choice?”
- Pay attention to your senses when you eat, consider the taste, texture, and aroma. Try recipes from different cultures to experience new flavours. Enjoy the food you eat!
Healthy Eating 3
Let’s not forget the little ones!
The Canada Food Guide recommends that toddlers eat:
- plenty of fruits and vegetable. Make them interesting by providing a variety of colours and shapes!
- plenty of whole grains, such as cereal, toast, rice, and pasta for energy
- plant based proteins and lean meats that provide energy and help to build and repair tissues
Beverages such as water and milk are essential. The guide recommends limiting juices and sweetened drinks
Another tip is to choose foods with healthy fats, such as avocadoes, and fatty fish. However, caution is noted with some fish that may contain mercury. The Guide specifies limits on these fish so check the Canada Food Guide and as always consult a medical professional.
For more information:
Healthy eating for parents and children - Canada's Food Guide
Healthy Eating 7
It isn’t easy to make healthy food choices while on the road. Truck stops and restaurants may not offer a wide variety of choices. We are creatures of habit, right? We stick to what we know and like eating the same foods over and over. Cross border travel limits what foods can be transported which puts the brakes on some healthier food choices. Sometimes it seems better to wait until the end of the day and then eat a big meal, even knowing this isn’t the healthiest idea.
But, with a little planning and some commitment, it is possible to eat healthier on the road.
Here are some tips:
- Plan ahead, prepare a little extra when cooking a meal at home and freeze a portion to take on the trip
- Bring foods you will look forward to eating
- Variety is very important to stay on track with your goals
- Pack healthy snacks, that will tide you over until mealtime and avoid the tempting, but high fat, high salt, bag of chips
- Drink water instead of pop or caffeine drinks
- Don’t deprive yourself, if you want a restaurant meal, have one, just try not to eat there every day. And while at a restaurant or truck stop challenge yourself to make a better choice. Porridge and fresh fruit instead of a bacon sandwich perhaps?
Create a challenge for yourself:
- See how many different fruits and vegetables you can eat on a trip
- How many prepared meals can you eat before going to a restaurant?
- What is the ratio of healthy vs unhealthy snacks? Can you better the ratio over the next few trips?
What other ideas do you have?
Share a tip. Click on the Be Well Keep Well suggestion link. Add your tip in the comment section and we may add it to this list. Thanks!
www.trucknews.com/transportation/a-good-fit-the-secrets-of-healthy-living-on-the-road/1003130707/
https://www.healthytrucker.com/can-i-eat-the-same-thing-every-day
Healthy Eating 4
Ongoing pandemic news has increased our attention and awareness about eating in ways that support our immune defenses. It is important to note that no diet will prevent us from getting COVID-19 but making healthier food choices does contribute to overall health.
So, let’s examine some foods that are known to have high levels of the vitamins and minerals that support stronger immune systems.
It is well known that leafy greens are defenders. Kale, collards, spinach etc. have higher amounts of vitamin A. Generally speaking, the darker the green, the more nutrition it holds.
Vitamin C is prevalent in citrus fruits, but did you know that red and yellow peppers are also high in vitamin C?
In the months where there is less daylight, consuming foods with vitamin D becomes more important as we aren’t getting the benefit from sunshine. Foods higher in vitamin D include salmon and other fatty fish and egg yolks.
Healing foods that support your immune system (sunlife.ca)
Want to learn more about immune boosting foods? Check out the following articles:
https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#citrus-fruits
Healthy Eating 5
One way to be more familiar with what you are eating, is to grow your own food. Not only does this provide fresh, seasonal items, you know how your food was grown, often without pesticides.
If you don’t have the space to plant a home garden, no worries, there are options. Consider container gardening, or a herb garden in a windowsill for quick access to fresh compliments for your meals.
How about a community garden? Seniors are turning to this option to grow their own food, while connection with others in a safe (6 feet apart) space. Some people participate in community gardening to grow seasonal fruits and vegetables for local food banks. What a great way to participate in an outdoor activity while giving back to your community.
Early spring is the time when avid gardeners are browsing through seed catalogues and starting seedlings in preparation for spring planting.
If you are thinking about starting seeds, there are some considerations such as:
- What type of plants do you want to grow? Vegetables, herbs, fruit or a variety? How long do the seeds need to grow before planting outside? Most seedlings require about 6-8 weeks indoor growth before being transplanted. Refer to the seed packages for specifics of each plant.
- Containers. You don’t need expensive pots; an egg carton will even do the trick. You just need a small space for the seeds, and one that will allow for frequent watering. Don’t forget to label the pot so know what the plant is!
- Ample light is needed. A south facing window usually provides the most light. Some gardeners invest in grow lights to boost light time and support strong seedlings.
Do you have a home garden, a container/herb garden? Do you participate in a community garden program?
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Healthy Eating 6
Variety is the spice of life, so they say! Expanding your recipe collection will make meals more enjoyable and encourage new skills as you try different cooking techniques. It can also be an opportunity to pass on a family tradition.
Do you have a favourite recipe? What are your family’s 5-star recipes? Do you have that one recipe you are asked to make for every social occasion?
Let’s have some fun and share some favourite recipes to encourage each other to change it up!
Granola
(makes about 8 cups)
1-2 tsp cinnamon
1 tsp ground ginger
½ tsp nutmeg
¾ tsp salt
3 cups old-fashioned large flake oats...
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