Get answers to your nutrition and healthy eating questions. Visit www.eatrightontario.ca or call us toll-free at 1-877-510-510-2.
Get answers to your nutrition & healthy eating questions.
Call us toll-free† at 1-877-510-510-2 to speak directly with a Registered Dietitian.
Taking steps to achieve and maintain a healthy weight can often be a challenge. The good news is that small and realistic changes are the way to go! They all add up over time to help you be successful. Read on to learn how to take action and get on the road to a healthy weight.
Here are ten healthy eating goals to give you inspiration. Need help setting goals? Call an EatRight Ontario Registered Dietitian at 1-877-510-510-2.
Canada’s Food Guide helps you figure out the type and amount of food you need. Eat at least three of the four food groups at each meal. That way, you are more likely to get the nutrients you need.
Eat three meals every day, especially breakfast. Research shows that eating breakfast is linked to a healthy weight. Skipping meals means you are more likely to overeat.
Eat healthy snacks. Reach for fruit or vegetable-based snacks in between meals to keep your energy levels up.
Although you may be eating healthy foods, big portions may stop you from reaching your goals. Use smaller plates, cups and bowls to manage how much you eat. Get more tips on managing your portions.
You need between 9 and 12 cups of fluid every day. Most of that should be water. Other good choices are milk, fortified soy beverages, and other milk alternatives.
Avoid sweetened beverages like juice, flavoured coffees, soft drinks and energy drinks.
Focus on getting enough sleep (7 to 8 hours a night) and reducing stress. These strategies will help you with your weight loss efforts.
Being active will help you with your healthy weight plans and will give you more energy even when you feel tired!
Try to get at least 150 minutes of moderate to vigorous physical activity every week, in periods of 10 minutes or longer. This can include walking briskly, running, taking an exercise class and biking. Being active also means raking leaves, mowing the lawn, playing outside with the kids, and doing yoga. Learn more about the Canadian Physical Activity Guidelines.
Talk to your doctor or health care provider before starting any exercise plan, especially if you have not been active recently. Start slowly and work your way up.
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Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.