3. Check nutrition labels. TheNutrition Facts on pre-packagedfoods give you the lowdown onwhat’s in the food you’re choosing,including serving size, caloriesper serving and the percentagedaily value of key nutrients.
4. Eat breakfast daily. Includeveggies, fruits and fibre wheneverpossible. Kick-start your morningwith the smoothie recipe in thisstory on applemag.ca.
5. Track your food. Write down
everything you eat and drink,
including how much food you
ate, how it was cooked and any
little extras (drinks, sauces
6. Be adventurous. Trya new vegetable: eat it raw,
blended into a smoothieor in a new recipe.
7. Fibre up. Add wholegrains (with at least
2 grams of fibre), legumes,fruits and veggies toyour diet.
8. Take five! Eating together
is good for the whole family
and having five meals together
a week helps share life’s big
and small moments. Make meals
easy to prepare by getting the kids
involved. Younger children can help
too, by setting the table or washing
Plant a garden. No matter howbig or small your space, it’s easy togrow tasty and nutritious food suchas lettuce, kale, Swiss chard, herbsand more. And kids love learningwhere food comes from, and aboutthe natural world.
Shop healthy. Start by makinga list of healthy foods you wantin your diet. Having healthierfoods around means you’re morelikely to eat them.
Eat more vegetables andfruit. The Canada Food Guiderecommends half the food onyour plate at any meal be vegetablesand fruit. They’re also ideal forsnacking.
10. Be free! Take a walk, go to yourlocal playground, tour a farmer’smarket, visit a provincial park,or a local attraction.
Get outside. Connect withnature, go for a hike, watch wildlife,discover your neighbourhood, orwalk the dog—it’s fun to be outside.
When you include fruits
and vegetables at each meal
it will start to become a healthy habit,
says Karol Sekulic, a registered dietitian
with AHS’s Nutrition Services.
Try filling half your plate with fruits and vegetables,
one-quarter with lean meats or meat alternatives
and one-quarter fibre-rich grains. “If you are
eating more vegetables and fruit, it can do
a lot of things for your overall health
and weight, and reduce your risk
of certain chronic diseases,”