Five Tips for Healthy Eating

1. Go for Whole Grains

Whenever you can, choose whole grains such as whole wheat, wheat bran, oat bran, oatmeal, barley and bulghur. Grain products give you energy for your busy day and the fibre help to keep you regular!

Here are a few things to try:

Start your day with a bowl of whole grain cereal.
Make sandwiches on whole grain bread.
For variety, choose whole grain and multi-grain bagels, pitas and wraps.
Snack on whole grain crackers.
Substitute bran of whole grain flour for part of the white flour when baking.
Add barley of brown rice to soups and stews

2. Take a bite from more Vegetables and Fruit

Dark green and orange vegetables and orange fruit are best - they're packed with nutrients and fibre! Eat a variety of vegetables and fruit every day:

Try a new vegetable or fruit every month.
Sprinkle berries over cereal.
Have a few pieces of fruit with lunch.
Have a salad with dark greens like spinach or romaine lettuce.
Snack on fresh vegetable sticks with low-fat dip.
Make a vegetable stir fry for dinner.

3. Make your day with Low Fat Milk Products

Milk products provide a generous source of calcium! Here are some ways to include low fat milk products in your day:

Drink and eat milk too - add it to soups, puddings or home baked goods.
Make a dip with low-fat yogurt.
Choose one of many fruit-flavoured yogurts for lunch.
Add cottage cheese to lasagna.

4. Pick a Lean Protein

Meat and meat alternatives can be great for protein, iron and other nutrients. Meat, poultry, fish and seafood can be cooked and prepared in many different ways. Try beans, dried peas, lentils, eggs, peanut butter and tofu for added variety to you meals. For lean protein choices:

Bake, broil, barbecue or stir fry meat instead of deep frying.
Try a meatless meal this week such as lentils and rice, quiche or omelet, bean salad with pita bread, or tofu burgers.

5. Go Easy on Added Fats

While fats and oils can add flavour to foods, try to use as little as possible. Here's how:

Try the lower fat versions of salad dressings, mayonnaise and peanut butter.
Try mustard, chutney or salsa on sandwiches.
Use more herbs and spices to season your food.
Add a splash of herbed or flavoured vinegar to salads.