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Healthy Eating Tips

The first and most important step to understand is that small changes add up. Slowly build new or better habits to prevent overwhelming yourself with making several changes all at once.

How do I improve?

  • Look at what small things you could improve on — filling half your plate with fruits/vegetables or drinking more water instead of soda.

  • Eat when you’re hungry (true stomach hunger) and stop when you’re comfortably full — allow your body’s natural hunger and satiety cues to guide you.

  • Choose nutrient-dense foods that are rich in vitamins, minerals, complex carbohydrates, lean and plant-based proteins, and healthy unsaturated fats.

  • Make healthier swaps — more complex carbohydrates vs. refined carbohydrates and added sugars (i.e., more whole wheat bread, less white bread) or LUNA® bar vs. a candy bar. LUNA® whole nutrition bars include complex carbohydrates from rolled oats and are a good source of protein.

  • Understanding that the amount of calories/energy you need is based on your age, gender, body composition, activity level, and goals.

What should I eat?

  • A healthy plate: ½ produce, ¼ lean and plant-based proteins, ¼ whole grains, and a dollop of healthy, unsaturated fats.

  • When planning a meal, focus on the type of carbohydrate and not on the amount. Some sources of carbohydrates — like vegetables, fruits, whole grains, and beans — offer important vitamins, minerals, fibre, and plant nutrients for health.

  • Aim to fill half of your plate with whole fruits and vegetables — focus on variety and colour to ensure you get a balanced mix of nutrients and lots of fibre.

  • Get your protein from sources such as fish, lean meat and poultry, eggs, dairy products, tofu, beans, and nuts.

  • Consume healthy fats like monounsaturated and polyunsaturated fats — found in olive oil, avocados, fish, nuts, and seeds — while limiting saturated fats and trans fats.

  • More water and fewer beverages that contain added sugar.

How much should I eat?

  • Carbohydrates are our body’s preferred source of fuel and should be the foundation of our diet. Women should aim for 1.5–2 cups of fruit, 2.5 cups of vegetables, and at least 25 grams of fibre a day.

  • Those participating in vigorous exercise may have higher carbohydrate needs to help fuel their performance.1

  • The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight for adults. Athletes' needs are higher, with 1.2–2.0 grams per kilogram of body weight.2

  • Experts recommend that adults focus on healthy unsaturated fats and consume 20% to 35% of total calories from this nutrient each day.4

  • Dietary guidelines recommend limiting to one alcoholic beverage for women and two for men a day (1 drink = 12 ounces beer/wine cooler, 5 ounces wine, or 1.5 ounces distilled spirits).

The most important thing to understand in building healthier eating habits is that perfection is not necessary. Small incremental adjustments are all you need! You are a work in progress and will continue to be for years to come. Don’t feel the need to reach your destination right away.

By assessing your current eating habits, you will create an awareness you might not have had before. From there, decide what is working and what is not. Make changes that make sense to your lifestyle. Allow yourself to make mistakes. And most importantly, have fun with it! None of this has to come with a negative undertone. As you develop healthier eating habits, you will feel better, and your success and happiness will build upon themselves.


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