Healthy Eating Secrets

DON’T BE AFRAID OF FAT
You need fat for good health and it adds flavour to your cooking. Use plant-based fats such as olive or canola oil

INCLUDE LEGUMES LIKE BEANS, CHICKPEAS, LENTILS, NUTS AND SEEDS MORE OFTEN
Add them to salads, soups and grain dishes such

EAT FISH AT LEAST TWICE A WEEK
Trout, salmon, tuna and sardines are some tasty options. Try fresh frozen or canned.

EAT WHOLE GRAINS MORE OFTEN
Switch to brown rice, whole wheat pasta, dark rye bread or oatmeal. Try something new in your soup,
salad or casserole like quinoa, bulgur or barley.

EAT A VARIETY OF VEGETABLES AND FRUIT AT EVERY MEAL
Enjoy brightly coloured whole vegetables and fruit. Fresh or frozen, try them in different ways—raw, roasted,
or sautéed.

PLAN HEALTHY SNACKS
Try whole grain crackers and peanut butter or hummus, a piece of fruit and a few unsalted nuts,
or frozen berries and plain yogurt.

EAT AT REGULAR TIMES
Eat breakfast within 1 to 2 hours after waking up. Don’t wait too long between your meals. It’s harder to
make healthy choices when you’re hungry.

LISTEN TO YOUR BODY
Eat when you’re hungry and stop when you feel satisfied

HOW YOU EAT IS AS IMPORTANT AS WHAT YOU EAT
Enjoy mealtimes and the food you eat! Don’t multitask. Avoid distractions like your computer or TV while you eat.
Sit down and enjoy a meal at the table. If you live with others, make family dinner a priority.

COOK AT HOME MORE OFTEN
Cooking at home makes it easier to avoid processed foods. It can be as simple as scrambled eggs,
whole grain toast, tomato and cucumber slices.