Basics of healthy eating


One of the most significant things you can do to protect your health is to eat a healthy, balanced diet. In fact, lifestyle choices and habits like eating a healthy diet and exercising regularly can prevent up to 80% of premature heart disease and stroke.

Your risk of heart disease and stroke can be decreased by eating a healthy diet by:



  • decreasing your cholesterol
  • decreasing blood pressure
  • controlling your blood sugar while assisting you in managing your body weight.

What does a balanced, healthy diet entail?

Eating a variety of healthy foods every day is advised by Canada's Food Guide. This entails consuming more plant-based foods and avoiding foods that have undergone extreme processing.

A balanced diet consists of:

1. Consuming a lot of fruit and vegetables


One of the most significant dietary practices is this. Fruit and vegetables are rich in nutrients (antioxidants, vitamins, minerals, and fiber) and help you maintain a healthy weight by making you feel satisfied for longer periods of time.

At every meal and snack, place fruit and vegetables on half of your plate.

2. Opting for whole-grain food options

Brown or wild rice, quinoa, oatmeal, whole-wheat bread, crackers, and hulled barley are examples of whole-grain foods. The entire grain is used in their preparation. Because they are high in protein, fiber, and B vitamins, whole grain foods will keep you feeling fuller for longer.

Instead of refined or processed grains like white bread and pasta, choose whole grain options.

A quarter of your plate should be made up of whole grain items.

3. eating protein-rich foods 

Legumes, nuts, seeds, tofu, fortified soy beverages, fish, shellfish, eggs, poultry, lean red meats, including wild game, low-fat milk, low-fat yogurts, low-fat kefir, and low-fat and low-sodium cheeses are examples of foods high in protein.

Building and maintaining bones, muscles, and skin both require protein.

Each day, consume protein.

Eat more plant-based foods and try to eat at least two servings of fish per week.

Protein is abundant in dairy products. Opt for bland, lower-fat options.

Protein-rich foods should take up a quarter of your plate.

4. Reducing your intake of highly and ultra-processed foods

Foods that have undergone extensive processing, also referred to as ultra-processed foods, differ significantly from their original food sources. Important nutrients like vitamins, minerals, and fiber are frequently removed during processing while salt and sugar are added.  Fast food, hot dogs, chips, cookies, frozen pizzas, deli meats, white rice, and white bread are a few examples of processed foods.

Some foods with little processing are acceptable. These are foods that have been slightly modified but have only a small amount of industrially produced additives. Almost all of the nutrients in minimally processed foods are still present. Bagged salad, frozen fruit and vegetables, eggs, milk, cheese, flour, brown rice, oil, and dried herbs are a few examples. When we suggest that you avoid processed foods, we are not referring to these minimally processed foods.

A study supported by Heart & Stroke found that nearly half of Canadians' diets consist of highly processed foods. To learn more, click here.

5. Making water your preferred beverage

Without adding calories to the diet, water promotes hydration and supports health. 

Energy drinks, fruit drinks, 100% fruit juice, soft drinks, and flavored coffees are among the sugary beverages that have a lot of sugar but little to no nutritional value. Without realizing it, it is simple to consume empty calories, which causes weight gain.

Avoid fruit juice, even if it is made entirely of fruit. Fruit juice has some of the same vitamins and minerals as the fruit, but it also contains more sugar and less fiber. Fruit juice shouldn't be substituted for fruits in your diet. Fruits should be consumed, not drank, by Canadians.

If there isn't any safe drinking water available, try coffee, tea, unsweetened low-fat milk, and previously boiled water to quench your thirst.

Experts' top five recommendations

Utilize whole or minimally processed foods to prepare the majority of your meals at home. For variety and to keep things interesting, pick various proteins. You can plan better if you give each day a memorable name. Attempt "Meatless Monday" with this vegetarian recipe.

The secret to quick and simple meal preparation is to create an eating plan for the week. See here for our shopping advice.

Pick recipes that use a lot of fruit and vegetables. At every meal, try to fill half of your plate with fruit and vegetables. Every day, select fruits and vegetables that are vibrant in color, especially orange and dark green ones (click here for more information). Fresh produce can be substituted with unsweetened fruits and vegetables that are frozen or canned. Test out this recipe.

Drink water instead of sugary beverages. Unsweetened, lower-fat milk is another excellent source of fluids. So that you can fill up wherever you are going, keep a reusable water bottle in your purse or vehicle.

Eat more frequent, smaller meals. Consume snacks in between meals at least three times a day. You are more likely to choose unhealthy foods when you wait too long to eat. Keep quick-to-eat snacks (like this) in your bag or purse just in case.