Do you need some helpful tips to successfully implement healthy dietary habits? Are you worried that it is too difficult to achieve? Well, this is not so! Here are some of my expert tips which I hope will prove that healthy does not have to be hard…and honestly, it’s not! The goal is not perfection but rather to improve your eating habits gradually. Here are a few tips to start small changes in your daily life.
Healthy eating habits start with simplicity
Start by following the recommendations of the DASH diet, which is a Mediterranean-type diet or, if you prefer, those of Canada’s Food Guide. Make sure you eat all the recommended servings. These dietary patterns are often recommended for their ability to promote a balanced diet and reduce the risk of chronic diseases, including cardiovascular disease and hypertension.
A side note on the DASH diet and Canada’s Food Guide
The DASH (Dietary Approaches to Stop Hypertension) diet focuses on eating fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. It also limits the intake of sodium, added sugars, and saturated fats. This dietary approach has shown convincing results in reducing blood pressure and improving overall health.
On the other hand, Canada’s Food Guide encourages a varied and balanced diet, emphasizing the consumption of vegetables and fruits, proteins from various sources and whole grains. It also promotes proper hydration and attention to portion sizes. By following these recommendations, individuals can improve their well-being and quality of life.
Both models are effective in promoting healthy eating habits, but they differ in their specific focuses and guidelines. In practice, individuals may find that incorporating elements from both the DASH diet and Canada’s Food Guide can provide long-term health benefits.
By incorporating these principles into your daily diet, you not only support your physical health, but also your mental well-being. These diets encourage a proactive approach to nutrition, which is essential in preventing disease and maintaining a healthy lifestyle.
Ultimately, whether one opts for the DASH diet, Canada’s Food Guide, or a combination of both, the key takeaway is the importance of prioritizing nutrient-dense foods, limiting processed food and enhancing their overall longterm health.
Organise your plate: An Effective Way to Adopt Better Eating Habits
The quality of the food consumed is important as well as the size of the portions. To simplify the task, use the healthy plate model: 1/4 of the plate should be made of starchy foods (the size of a fist), 1/4 of the plate should be made of meat or a substitute (i.e. the size of a deck of cards which gives about 2.5 oz. to 3 oz. of meat) and 1/2 plate by vegetables. Paying attention to moderation as well as fat intake while respecting the serving size indicated in Canada’s Food Guide. Add 2 to 3 healthy snacks, such as a medium fruit and a low-fat dairy product.
Should you opt for snacks?
It depends on each person. If you feel hungry between meals, this will have the effect of repelling your hunger while encouraging the consumption of more nutritious foods and thus meeting daily nutritional needs. However, it’s important to choose snacks that are both healthy and satisfying. Opt for fresh fruit, crunchy vegetables or plain yoghurt, which offer vitamins, minerals and protein without excess calories.
Healthy eating also means eating with pleasure!
A meal should be enjoyed by sight, smell, and taste. A healthy recipe starts with healthy ingredients. So choose wisely at the grocery store and experiment with spices and flavors new and old. If you think cooking is hard, start with a simple recipe from a cookbook or website and do not be afraid of making mistakes. Do your best and have fun!
Don’t forget the importance of hydration
Sometimes thirst can be mistaken for hunger. Drink a glass of water before meals and throughout the day to help you stay hydrated and better manage your appetite. By incorporating these habits into your daily routine, you’ll be able to better control your intake of high-calorie foods while maintaining a balanced and satisfying diet. Beverage choices matter too! Avoid those that are too sweet or high in calories and low in nutrients. Choose options such as water and unsweetened herbal teas or water flavoured with lemon or berries.
Some examples of drinking, if plain water is not enough
- herbal teas such as chamomile or mint
- certain mineral or sparkling waters
- fruit infusions, such as raspberry or peach
- Lemon water or water with lemon juice
Avoid distractions
Avoid eating in front of a screen, as this can sometimes lead to mindless eating and larger portions. It’s best to focus on your meal, savour every bite, and pay attention to satiety cues. Mindful eating not only allows you to enjoy food, but also to better regulate your appetite. In addition, creating an environment conducive to eating, by sitting at the table and avoiding distractions, promotes a more enjoyable and healthy dining experience. By taking the time to enjoy food, you can also strengthen your relationship with food and better understand your food preferences.
Think you need help?
Remember, if you feel you need help from an expert, especially if you are living with any medical conditions, you can consult a registered dietitian. I wish you all the best in your endeavours towards a healthier lifestyle. Healthy dietary habits are literally in hand’s reach!
*The information provided this website (www.mcgcnutrition.ca) is for general informational purposes only and does not substitute advice from your personal health professionals. Articles provided on this website (www.mcgcnutrition.ca) are only the sole opinion of the author and do not represent the company and do not replace medical advice from your own medical professional. Before taking any action, we encourage consultation with your doctor or your healthcare professionals. The use of any information on this site is solely at your own risk.
Canada’s Food Guide: Eating Well with Canada’s Food Guide, Her Majesty the Queen in Right of Canada, represented by the Minister of Health Canada. Health Canada website [Online]. https://www.hc-sc.gc.ca/fn-an/alt_formats/hpfb-dgpsa/pdf/food-guide-aliment/print_eatwell_bienmang-eng.pdf (page viewed on April 6th, 2015)
DASH diet: Blais, C. et Raymond, E., What You Eat Affects Your Blood Pressure, Société québécoise de hypertension artérielle (SQHA). SQHA website [En ligne]. https://www.hypertension.qc.ca/gestion/pdf/dash_en.pdf (page viewed on April 6th, 2015)