You know you need too and you likely have some basic ideas of how to do it yet still, you’re not.
Why do you think that is? Are you clear on what a healthy diet consists of? There are endless views on what that is and we all know confusion can breed complacency.
With the many influencers and all the information and array of choices can be overwhelming. That is the objective and it’s artfully structured by big corporations to addict you. So let’s look at what the some of the governing institutions have to say about eating healthy.
Here is what the Government of Canada recommends:
- Eat the right types of food by following Canada's Food Guide. Choose a variety of foods from each of the four food groups. Eat Well Plate
- Eat the recommended amount of food for your age, sex, and activity level.
- Read food labels to compare and choose healthier foods when shopping. The Nutrition Facts table and the Percent Daily Value can help you make better choices.
- Limit foods and drinks that are high in calories, fat, sugar, and sodium.
HEALTHY FOOD CHOICES - Eat these foods more often:
- vegetables (especially dark green or orange)
- whole grains (like barley, brown rice, oats, quinoa, and wild rice)
- lower-fat milk (skim, 1% or 2% milk) and milk alternatives like fortified soy beverages
- fish (like char, herring, mackerel, salmon, sardines, and trout) S.M.A.S.H
- lean meat (skin removed and fat trimmed)
- meat alternatives (like beans, lentils, and tofu)
Recommendations for Cancer Prevention
These recommendations are drawn from the WCRF/AICR Second Expert Report.
- Avoid sugary drinks. Limit consumption of energy-dense foods.
- Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.
- Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.
- If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day.
- Limit consumption of salty foods and foods processed with salt (sodium).
What I’ve learned and share on Acing Eating Great is:
You need a crystal clear picture of what this means for you and a plan on how to do it.
MY SUGGESTIONS TO CLIENTS ARE:
- Plan to eat at home as often as you can
- Stock up on both fresh and pantry staples
- Cook as many of your own ‘from scratch’ meals as often as possible
- Use mostly whole foods and healthy commercial conveniences as needed
- Keep it simple with a cache of your favorite recipes n’ no-recipe-needed go-tos
- Plan your meals each week and stick to your plan
- Spend some time prepping on a day off or the evening before
- Make big batch recipes for multi meals and freezer stash when time is really tight
- Pay close attention to how you feel before and after you eat
- Get family and/or friends involved to help and share and enjoy meals with.
Here are some easy tips on food prep to get you started:
- Set aside weekend time and draft your meal plan for the upcoming week.
- Assemble recipes as needed and shop for the supplies.
- Prepare at least a few meals in advance – maybe your entire weeks’ worth.
- Get all produce ready for the meals you’ll make impromptu. It’s easier to pull meals together quickly when your ingredients are ready.
- Freeze items (for example pre-bag 5 days’ worth of smoothie ingredients in a zip-lock; various veggies bags for a soup or stew. Double recipes and portion out serving sizes for future meals. Cooking larger quantities and freezing meal size portions saves time, avoids stress and keeps you on dietary track.
- When chopping/prepping use kitchen tools (blender/processor/mandolin etc. to prepare larger amounts of veggies, garlic, sauces, marinades etc.)
- Invite family members to help. (Meal time is family time, even toddlers can help wash produce and draw pictures to remind parents to take food out of the freezer.
Here’s to your long sustained and optimal health – Santé!
PS - In reference to the Government of Canada's suggestion above: I am not one to advocate dairy products, especially milk, yet if you are going to have it, use it as a condiment and not a 'food group' choosing a humanly raised, pastured cows source from farmers with organic practices.
Want more info and inspiration?
Check out my list of workshops for a live session - just click here.
Some fabulous Info:
Dr Greger: http://nutritionfacts.org/video/uprooting-the-leading-causes-of-death/
Dr Esselstyn: http://www.youtube.com/watch?v=AYTf0z_zVs0
Dr Mike Evans: http://www.youtube.com/watch?v=aUaInS6HIGo
Reported by Time
The U.S. population should be encouraged and guided to consume dietary patterns that are rich in vegetables, fruit, whole grains, seafood, legumes, and nuts; moderate in low and non-fat dairy products and alcohol (among adults); lower in red and processed meat; and low in sugar-sweetened foods and beverages and refined grains. These dietary patterns can be achieved in many ways and should be tailored to the individual’s biological and medical needs as well as socio-cultural preferences. Health.gov: https://health.gov/dietaryguidelines/
The information is intended for education purposes ONLY and is not intended to replace a physician’s advice.
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