How do I know if I am eating well enough?

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July 03, 2009

You know you are eating well if you can answer ‘yes’ to the following questions, which are based on Eating Well with Canada’s Food Guide:

 1.  Do you enjoy a variety of food?

Eating a variety of foods from each of the food groups in Eating Well with Canada’s Food Guide will help ensure you get all the nutrients you need to be healthy. The four food groups are:

• Vegetables and Fruit
• Grain Products
• Milk and Alternatives
• Meat and Alternatives

2.      Do your food choices fall within the recommended range of servings for each of the food groups?

Eating Well with Canada’s Food Guide has set ranges for food intake that are based on age, gender, and life stage.   Aim to choose the recommended number of food guide servings for your age and gender each day.

3.      Do you eat at least one dark green and one orange vegetable every day?

Dark green and orange vegetables pack an extra nutritional punch, so enjoy vegetables like broccoli, romaine lettuce, spinach, carrots, sweet potatoes and squash regularly.

4.      Are at least half of your grain products whole-grain?

Whole grain products give you all the benefits of fibre, plus more vitamins and minerals than refined grain products. Enjoy a wide variety of whole grains like oatmeal, barley, brown rice, quinoa, whole wheat pasta and whole grain breads.

5. Do you choose lower fat milk products like skim or 1% milk, or lower fat versions of milk alternatives?

Lower fat milk, milk products, and alternatives offer a rich source of protein and other nutrients without providing unnecessary fat and calories.

6. Do you include meat alternative like beans, lentils and tofu in your diet, and enjoy at least two servings of fish each week?

Beans, lentils and tofu are low-fat sources of essential nutrients like folic acid, protein, and fibre. Eating fish like salmon, trout and mackerel is a great way to get healthy fats in your diet.

7.      Do you limit food and beverages that are high in calories, fat, salt or sugar?

Choose lean meats and lower fat grain and milk products, and prepare your foods with little or no added fat, sugar or salt.

To find a dietitian in your area visit www.dietitians.ca/find

Related Links:

http://www.eatracker.ca/