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Healthy Eating

Overview

What is healthy eating?

Healthy eating means eating nutritious foods regularly, including vegetables, fruits, whole grains, and protein foods (plant and animal-based). It includes eating a variety of foods that give you the energy and nutrients you need to stay healthy. Nutritious foods can also reflect cultural preferences and traditions.

Why pay attention to what you eat?

Healthy eating will help you get the right balance of vitamins, minerals, and other nutrients. These nutrients keep your heart beating, your brain active, and your muscles working.

Healthy eating will help you feel your best and have plenty of energy. It can also help you manage and reduce the risk of many health problems, such as:

  • Heart disease.
  • High blood pressure.
  • Type 2 diabetes.
  • Some types of cancer.

How do you make healthy eating a habit?

A good first step in changing a habit is knowing why you want to change. Your reason for healthy eating is really important. If you do it because you want to, you are more likely to have success.

What makes you want to change how you eat? Do you:

  • Want to feel better and have more energy?
  • Want to improve your health?
  • Want to prevent or treat health problems, such as high blood pressure, high cholesterol, or diabetes?
  • Have another reason for wanting to do this?

Whatever your reason, you may already know what areas you want to work on. Maybe you want to cut back on high-fat snacks or eat more high-fibre foods.

If you like, you can write down your reason for wanting to eat more healthy foods. You may have more than one.

How can you start eating in a healthier way?

If you're trying to eat in healthier ways, you may need to change some of your daily habits. But you don't need to make huge changes. Over time, small changes can make a big difference. So change your eating habits a little bit at a time.

For example:

  • Try switching from white rice to brown rice or white bread to whole grain bread. Or drink water instead of high-sugar drinks.
  • Focus on adding healthy food to your diet, rather than just taking unhealthy foods away. For example, add vegetables to sandwiches or add fruit to yogurt and cereal.
  • Help yourself make healthy choices. Keep more healthy foods, like fruits and vegetables, at home. Put your snacks on a plate instead of eating from the package.
  • Use food labels.
  • Choose food with healthy fats instead of saturated fat.
  • Limit highly processed foods. If you choose these foods, eat them less often and in small amounts.
  • Prepare meals and snacks that have little to no added sodium, sugars, or saturated fat.
  • Choose healthier menu options when eating out.
  • Be aware that food advertising can influence your choices.

Where can you get support?

Your family and friends can help you change how you eat, but you also can get help from others. Maybe you could see if any neighbours or co-workers want to change how they eat. You could join a healthy-eating class or support group. Or you could look for online forums and chat rooms.

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Information about Healthy Eating

Adapted with permission from copyrighted materials from Healthwise, Incorporated (Healthwise). This information does not replace the advice of a doctor. Healthwise disclaims any warranty and is not responsible or liable for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.

Information about Healthy Eating

Adaptation Date: 10/15/2024

Adapted By: Alberta Health Services

Adaptation Reviewed By: Alberta Health Services