There is no such thing as "good foods" or "bad foods". You can
enjoy all foods as part of a healthy diet. It's more a question of how much and how
often you eat them. For example, go easy on foods that are high in calories and fat.
You know you're eating well if you can answer "yes" to each of the
following statements. These are based on Canada's Guidelines to Healthy Eating:
1. You enjoy a variety of foods.
Eating a variety of foods from each food group in Eating well with Canada's food guide provides you with the nutrients you need to be healthy. The four food groups
are:
- Grain products
- Vegetables and fruits
- Milk products
- Meat and alternatives
2. You emphasize cereals, breads, other grain products, vegetables and fruit in your
meals and snacks.
- Eat breads, cereals, and pasta that are enriched or whole grain.
- Look for whole grain products made with wheat bran, oat bran, whole wheat, oats, rye or
flax. These give you more fibre than white grain products.
- Choose dark red, orange or green vegetables or fruits. That way, you'll take in antioxidants
like beta-carotene and vitamin C, along with many other substances that keep you healthy.
3. You choose lower fat dairy products, leaner meats and foods prepared with little or
no fat.
These choices can help you achieve and maintain a healthy weight. They may also play a
role in preventing heart disease and some types of cancer.
- Choose lower fat dairy products, leaner meats and legumes more often.
- Make sure prepared foods have little or no added fat.
- Control the amount of fat you add when you cook, and at the table.
4. You achieve and maintain a healthy body weight by enjoying regular physical activity
and healthy eating.
Along with healthy eating, regular physical activity also helps you maintain the weight
that's healthy for you. Following the food guide serving sizes can also help with
this.
5. You limit your salt, alcohol and caffeine.
You find caffeine in coffee, tea, cocoa, and cola drinks. Limit how much you get to 400
mg per day. This is equivalent to about 2 cups of coffee.
Canadians generally consume more salt than their bodies need. Try not to add too much
during cooking, or at the table. Cut down on highly salted snack foods.
Resources for consumers
Eating well with Canada's food guide and Using the Food Guide
Available from local health departments or write:
Publications, Health Canada,
Ottawa, Ontario K1A 0K9
Tel: 613-954-5995 Fax: (613) 941-5366
Dietitians of Canada
This highly interactive Web site will help you assess your food choices, activity patterns
and body weight. The site gives you personalized feedback to help you achieve your healthy
eating and active living goals. It also answers your nutrition questions. Check out your
nutrition profile, the meal planner, healthy body quiz, virtual kitchen, FAQ's and
Factsheets. You can also search for a registered dietitian in your community.
To consult with a Registered Dietitian:
- Check your Yellow Pages listing for "Dietitians"
- Ask your family doctor to refer you to a Registered Dietitian
- Click on Find a Nutrition Professional at the Dietitians of Canada Web site
- Call 1-888-901-7776 to find a consulting dietitian near you
You can also visit your local Public Library. Look for nutrition books and
healthy eating cookbooks.
Resources for health intermediaries
Canada's food guide: educators and communicators
Nutrition Recommendations Report of the Scientific Review Committee
Health Canada (Minister of Supply and Services Canada, 1990)
Available for $19.95 plus shipping from:
Canadian Government Publishing
Canada Communication Group
Ottawa, Ontario K1A 0S9
Tel: 1-800-635-7943, Fax: 1-800-565-7757
e-mail: publishing@ccg-ggc.ca
Dietitians of Canada
See the description above.
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