Healthy Eating

Eating more vegetables and fruit can help you stay healthy.

They can decrease your risk of:

• Diabetes.
• Heart disease.
• Cancers.
• High blood pressure.
• Stroke.

Eat at least one vegetable or fruit at every meal and snack. It will help you get the number of servings you need each day.

Storing vegetables and fruit

For best results:

• Eat canned goods in one to two years or before their "use by" date. If there is no date, write on the can the day you bought it.
• Some vegetables and fruit go directly into the fridge (carrots, peppers, berries).
• Some vegetables and fruit stay on the counter (tomatoes, bananas).
• Some vegetables and fruit must ripen on the counter before you put them in the fridge (lemons, oranges).
• You can store vegetables and fruit in the freezer for up to one year.

To freeze vegetables and fruit:

• Blanch vegetables by quickly dipping them into boiling water and then into ice water to stop the cooking process.
• Drain and dry them well. This keeps ice crystals small.
• Cover and wrap them well to prevent freezer burn.

Buy produce while it is in season:

It is cheaper, fresher and tastes better. Use these seasonal availability guides to help you enjoy the freshest produce of the season:

• Durham Region season guide
• Ontario produce availability guide

Help children enjoy vegetables and fruit

To get your kids to eat more fruit and vegetables:

• Encourage children to eat vegetables and fruit. Do not force them.
• Give gentle praise.
• Offer everybody in the family the same foods. Children will learn to accept vegetables and fruit if expected to eat them.
• Have meals at regular times. Always include vegetables and fruit.
• Eat together. It makes meal times pleasant.
• Offer a variety of vegetables and fruit.
• Be a role model and eat vegetables and fruit.
• Offer new vegetables and fruit several different times.
• Prepare vegetables and fruit in a variety of ways. Some examples are baked, raw and steamed.

Serving guide and food ideas for kids and teens

Sodium is a mineral found in salt and many other foods. Most sodium we eat is added to food. This happens especially in processed, ready-to-eat and restaurant food.

Find out how much you know about sodium.

All types of salt are high in sodium, such as:

• Table salt.
• Kosher salt.
• Smoked salt.
• Sea salt.
• Gourmet salt.

Foods high in sodium

Over 75 per cent of the sodium we eat comes from processed foods such as:

• Bread.
• Deli meats.
• Soups.
• Cheeses.
• Breakfast cereals.
• Pizza.
• Tomato and vegetable juices.

How much sodium do I need?

Eating too much sodium can cause high blood pressure and can increase your risk for stroke, heart disease and kidney disease.

Recommended sodium intake:

• Adults only need 1,500 milligrams of sodium a day.
• Children need even less.

Look at the recommended daily sodium intake levels based on age.

Look at the Nutrition Facts label to see how much sodium is in your food. Choose the foods with the lowest per cent Daily Value (% DV). Foods with a per cent DV lower than five per cent are low sodium options. Foods with over 15 per cent DV are high in sodium.

Tips to lower your sodium

• Look for products that say sodium-free, low sodium, no added salt or reduced salt.
• Read Nutrition Facts labels and compare products for sodium content.
• Choose unprocessed and less processed foods more often.
• Choose fresh food prepared without salt such as fresh vegetables and fruit, whole grain, low-fat dairy products and lean meats.
• Flavour things with lemon juice or salsa instead of salt.
• Rinse and drain canned vegetables, lentils, olives and beans.
• Use little or no salt when preparing food or at the table. Fill a shaker with different herbs and spices instead of salt.
• Eat smaller amounts of foods and sauces high in sodium such as soy sauce, pickles and barbecue sauce.
• Use fresh garlic or fresh onion instead of dried, minced garlic or onion salt.
• Use tomato paste instead of tomato sauce.
• Choose a sandwich with natural peanut butter or roasted meat instead of deli meat.

A sugary drink is a drink that has added sugar. Drinking too many can cause tooth decay, weight gain and obesity. These drinks replace healthier choices and are the main source of added sugar in the daily diet of children.

Sugary drinks:

• Soda pop or soft drinks.
• Fruit flavoured drinks (punch, cocktail and lemonade).
• Sports drinks.
• Energy drinks.
• Vitamin waters.
• Sweetened or iced teas.
• Hot chocolate.
• Specialty or iced coffees.

How much sugar is in my drink?

The Nutrition Facts label will show you how much sugar is in your drink. Four grams of sugar equals one teaspoon of sugar.

There are many different names for sugar including glucose, fructose and dextrose. If these are the first or second ingredients on a drink label, the drink is likely high in sugar.

These are the healthiest options:

• Water.
• One per cent or two per cent white milk.
• Fortified soy beverages, unsweetened.

These can be nutritious but have more sugar:

• One per cent chocolate milk.
• 100% juice.
• Flavoured soy beverages.

These are very high in sugar and provide little nutrition:

• Fruit punch.
• Pop.
• Sports drinks.

What is the single best drink for your health video.

At home, replace sugary drinks in the fridge with a pitcher of water. Add slices of lemon, lime, cucumber or watermelon for flavour. At school, work or play, you can carry a reusable water bottle.

Learn more about healthy drinks with Sip Smart!™ Ontario.

The type of fat you eat is as important for your health. So is the total amount that you eat.

Healthy unsaturated fats

Unsaturated fats provide fatty acids, omega-3 and omega-6. Our bodies need these, but cannot make them. Our bodies need fat to absorb vitamins A, D, E and K.

Foods that contain unsaturated fat:

• Cooking oils (olive oil, peanut oil, canola oil, soybean oil, corn oil).
• Some non-hydrogenated margarines.
• Some nuts such as almonds, peanuts and walnuts.
• Avocados.
• Fish.
• Certain types of eggs and milk containing omega fats.

Unhealthy saturated fats and cholesterol

Foods that contain unhealthy saturated fat and cholesterol:

• Fatty meats. These are any cut of meat that has visible fat or white marbling.
• Poultry with skin.
• Deli meats (e.g., salami, bologna, bacon).
• Full fat milk products (e.g. homogenized milk).
• Butter.
• Full fat cheese.
• Coconut, palm and palm kernel oil.

Avoid unhealthy trans fats

Foods that contain unhealthy trans fats:

• Hard margarines made from partially hydrogenated vegetable oils.
• Some baked goods such as donuts or muffins.
• Some processed snack foods such as cookies.
• Fried and fast foods.
• Pre-made foods with partially hydrogenated vegetable oil/shortening such as frozen dinners.

How much fat do I need?

• Adults need 30 to 45 millilitres (two to three tablespoons) of unsaturated fat each day.
• Unsaturated fat is also important for children. They need it for proper growth and development.

Changes that you can make when eating fats:

• Replace higher fat foods with vegetables and fruit. Enjoy vegetables and fruit for a snack or have fruit for desert.
• Have meat alternatives more often.
• Choose low sodium options packed in water instead of oil.
• Choose low fat ways to cook such as broiling, baking, steaming, boiling or grilling.

Meals at home make it easier to eat healthy. You have more control over the food you eat and the way it's cooked.

Choose to make your food with healthier methods such as:

• Baked
• Boiled
• Steamed
• Roasted
• Poached
• Grilled

Plan your weekly menu with our online meal planner.

Look at your weekly menu. Make a list of food you will need for your meals and snacks.

Tips to help you save money and choose healthier foods:

• Follow your shopping list.
• Do not shop when you are hungry.
• Only buy foods you need and want your children to eat.
• Check flyers for vegetables and fruit on sale.

Watch these videos to learn about making healthy meals:

Before you shop:

Use weekly grocery flyers to look for the best sales.

Try the Flipp Flyer App.

• Create your grocery list at home using a weekly menu planner to plan your meals.
• Check out what you already have in your pantry and fridge before adding items to your grocery list.
• Use the Budget-Wise Pantry list to help you.
• Know what fruit and vegetables are in-season.
• Grocery stores have different food prices. Shop at discount stores.
• Keep a calculator with you to help stay on budget.
• Plan your grocery trip once a week to save time gas money or public transit fare.

Food budget calculator

Calculate your weekly food budget with the food budget calculator.

Food budget calculator

Budget-wise recipes

• Good and Cheap -Eat Well on $4 a Day! Cookbook
• Recipes for an empty wallet
• Banana Muffins
• Big-Batch Seed and Nut Granola
• Creamy Rice Pudding
• Italian-Style Meat Balls
• Mixed Bean Salad
• Stroganoff-Style Beef
• Homemade Vinaigrette
• Homestyle Tomato Sauce with Herbs
• Lentil burgers

Some ideas to make your holiday favourites healthier:

• Serve roasted turkey or chicken without the skin.
• Serve vegetables without sauces or buttery toppings.
• After you make gravies and soups, refrigerate them. Skim the hardened fat before reheating and serving.
• Make your own stuffing or dressing using whole grain bread, onions, garlic and other vegetables.
• Make fruit the centrepiece at your dessert table.

Most adults need 2,000 calories a day. Children need less. An average meal at a Canadian restaurant has 1,128 calories and 2,269 milligrams of sodium.

There is a strong link between eating take out and at restaurants and increased body weight.

Lower calories and sodium

Ways to lower your calorie and sodium intake:

• Eat take out at restaurants less often.
• View the restaurant's website before you go. Compare menu items and choose options that have less calories and sodium.
• Ask the server for nutritional information.
• Choose healthy side dishes such as green salads or steamed vegetables instead of rich or fried options.
• Share a large meal with a friend or family member.
• When you're satisfied, ask the server to clear your plate and wrap up the leftovers.

When packing healthy lunches and snacks, remember:

• Lunches should have foods from at three out of the four food groups.
• Snacks should have foods from at least two out of the four food groups.
• Include a vegetable and fruit with every meal and snack.

Picky eaters

Tips to help your child develop healthier eating habits:

• When grocery shopping, let your child pick a new vegetable or fruit to try. You can grow your own vegetables and fruit in the backyard or in planters.
• Do not let children graze or eat throughout the day.
• Avoid pressures, praise, rewards, tricks or punishment. Children will not eat well when they are under pressure.
• Offer a variety of foods at each meal.
• Serve new foods in small amounts with familiar food and when your child is healthy and hungry.

Cooking with your kids improves their cooking skills and makes them confident in choosing healthy food choices. Always supervise your children in the kitchen.

Children at different ages can help in the kitchen in different ways.

Three- to four-year-olds

Children this age can:

• Pour from a pitcher or measuring cup.
• Mash soft vegetables and fruit.
• Take a certain number of vegetables or fruit out of a bag.

Four- to six-year-olds

Children this age can:

• Stir ingredients together.
• Set the table.
• Draw a grocery list.

Six- to eight-year-olds

Children this age can:

• Use simple kitchen tools such as a grater, toaster or can-opener after you teach them how to use it safely.
• Invent a recipe such as a fruit salad or smoothie.
• Tell you what food belongs in what food group.

Aim to eat together as a family at least three times a week.

Children who eat meals regularly with their family are more likely to:

• Maintain a healthy body weight.
• Make healthier food choices.
• Eat more vegetables and fruit.
• Eat less foods that are high in salt, sugar and fat.
• Have less sugary drinks.

Use mealtime to talk about your day and connect with one another. Serve meals and snacks away from distractions.

Try:

• Turning off the TV and closing down computers.
• Removing toys, homework, books and other items from the table.
• Turning off your cell phone and trying to avoid answering the phone during mealtime.

• Have your children help choose, prepare and pack healthy school lunches and snacks.
• Try new foods together at home before sending them to school.
• Practice opening and closing snack containers at home to make snack time easier.
• Pack a reusable, refillable water bottle instead of a sugary drink.
• Check the school allergy policy to know which foods are safe to bring.
• How parents can get involved in their child's education.

Coaches are important role models for children and youth. Sports teams are a great opportunity for coaches to encourage the importance of healthy eating and physical activity. By being a role model and offering healthy food choices, players are given the opportunity to play at their best.

Healthy Eating Playbook for Coaches

Send out these paystub, cheque or email messages:

• Eat a healthy breakfast every day that includes a vegetable or fruit.
• Eat one more vegetable and fruit every day. Aim for seven to 10 each day.
• Choose vegetables and fruit instead of foods high in fat and calories.
• Try a new vegetable or fruit.
• Plan ahead. Pack a healthy lunch the night before to save you time in the morning.
• Keep track of how many servings of vegetables and fruit you are eating. Aim for seven 10.
• Eat your fruit instead of drinking it. Quench your thirst with water.
• Stock up on fresh vegetable and fruit that don't need a lot of work (mini carrots, apples, tomatoes).
• Eat vegetables and fruit at every meal and snack.
• Eat at least one dark green and one orange vegetable each day.
• Buy pre-cut vegetables and salad mixes for a quick and easy add-on to a meal.
• Keep washed and cut-up vegetables in the fridge at eye level for a quick snack.

Community Food Advisors talk about safe food handling and healthy eating using Canada's Food Guide in the community through:

• Demonstrations.
• Presentations.
• Displays.

Examples of community groups who can use these services:

• Schools.
• Workplaces.
• Recreation centres.
• Senior centres.
• Libraries.
• Prenatal programs.
• Food banks.
• Places of worship.

Some of the topics include:

• Quick, healthy meal and snack ideas.
• Eating healthy on a budget.
• Tasty, one pan meals.
• Cooking for one or two.
• Menu planning.
• Proper hand washing procedures (great for children).