Sugary drinks and your teen

by with No Comment Canada's Food Guide

Benefits of decreasing your teen’s intake of sugary drinks

Parental influence can play a major role in decreasing teens’ intake of sugary drinks.

Reducing your teen’s intake of sugary drinks may lead to a decreased risk of:

  • obesity
  • tooth decay
  • type 2 diabetes

Teens are some of the highest consumers of sugary drinks. Sugary drinks are a major source of sugars in the diets of pre-teens and teens. Teens drink most of their sugary drinks at home in the afternoons and evenings.

Soft drinks are the most popular drink among teens. Other sugary drinks include:

  • iced tea
  • fruit juice
  • sports drinks
  • energy drinks
  • hot chocolate
  • chocolate milk
  • speciality coffee and teas
  • flavoured waters with added sugars
  • fruit-flavoured drinks like fruit punch
  • sweetened plant-based beverages

How to help lower your teen’s intake of sugary drinks

Teens are still developing healthy habits. You can help your teen develop healthy habits by:

  • reducing the amount of sugary drinks available at home
  • encouraging them to make healthy drink choices when they are away from home

Take some time to explain to your teen that some drinks have a lot of sugars and should not be consumed every day. Make it easier for them to choose healthy beverages, try to:

  • offer water or carbonated water with meals and snacks
  • brainstorm as a family ways to flavour water with fruits and herbs

Reproduction is a copy of the version available at: https://food-guide.canada.ca/en/healthy-eating-recommendations/make-water-your-drink-of-choice/sugary-drinks/sugary-drinks-and-your-teen/

Make water your drink of choice

by with No Comment Canada's Food Guide

Benefits of making water your drink of choice

There are a lot of drink choices available. Many choices have a lot of:

  • calories
  • sodium
  • sugars
  • saturated fat

Make water your drink of choice instead.

Drinking water is:

  • important for your health
  • a great way to quench your thirst
  • a way to stay hydrated without calories

Our bodies lose water by:

  • sweating
  • breathing
  • getting rid of waste

You need to replace what is lost.

How to make water your drink of choice

Use these tips to help make water your drink of choice:

  • drink it hot or cold
  • drink water with your meals
  • ask for water with your food when eating out
  • carry a reusable water bottle when you are out
  • try a fruit and herb infused water or carbonated water
  • drink water during and after physical activity or playing sports
  • keep a pitcher of water in the fridge or on the table for easy access

5 ways to add flavour to your water

You can add fruits and herbs to your hot or cold water for flavour. Here are some ideas to try:

  1. blackberries + mint
  2. raspberries + cucumber
  3. strawberries + fresh basil
  4. chopped apples + a cinnamon stick
  5. pear slices + a drop of vanilla extract

To release the most flavour:

  • crush the berries
  • chop or tear herbs
  • cut fruit into cubes

If you like some fizz in your drink, try carbonated water.

Other healthy drink choices

Healthy drink options other than water can include:

  • white milk (unsweetened lower fat milk)
  • unsweetened fortified plant-based beverages such as:
    • soy beverage
    • almond beverage
  • unsweetened coffee and teas

Drinks to limit

Some other drinks should be limited as they have too much:

  • sodium
  • sugars
  • saturated fat

These can include drinks like:

  • sugary drinks
  • alcoholic drinks
  • vegetable juices
  • drinks like hot chocolate or specialty teas and coffees made with higher fat dairy

Some drinks may also contain caffeine. Caffeine is a stimulant found in:

  • tea
  • colas
  • coffee
  • some energy drinks

Caffeine affects children more than adults due to their smaller body weights.

Reproduction is a copy of the version available at:

https://food-guide.canada.ca/en/healthy-eating-recommendations/make-water-your-drink-of-choice/

Prepare meals and snacks using healthy ingredients

by with No Comment Canada's Food Guide

Benefits of preparing meals and snacks using healthy ingredients

Preparing foods at home allows you to make healthier meals and snacks. By choosing ingredients that have little to no added sodium, sugars or saturated fat you can decrease the amount of these nutrients you eat.

Eating too much sodium, sugars or saturated fat can increase your risk of chronic disease.

How to prepare meals and snacks using healthy ingredients

Even when cooking at home, people may use highly processed foods for convenience and to save time. These types of food products include:

  • seasoned foods
  • prepared sauces
  • ready to eat soups
  • ready-made dishes

Make your own versions of these foods or replace them with healthier options.

Do it yourself

Although highly processed foods may seem convenient when cooking at home, making your own can be easy and much healthier. Use these ideas to make healthier homemade versions:

  • Try making baked whole grain pita crackers.
  • Make your own salad dressing with oils with healthy fats and your favourite seasonings.
  • Slice potatoes into thin strips, drizzle with canola oil and bake in the oven for no-fry French fries. Use simple recipes. Start with recipes with simple ingredient lists and easy instructions, especially if you are busy or new to cooking.
  • Make your own spice mixes. Instead of using packaged taco seasoning, make your own by combining cumin and chili powder with a dash of garlic powder.
  • Sweeten snacks and recipes using fruit. Mix lower fat yogurt with berries or use mashed banana in a muffin recipe for added sweetness.
  • Make a big batch of homemade soup and freeze it in meal-sized portions. This lets you control the ingredients, and re-heating is just as easy as making canned soup.
  • Look up a recipe for your favourite sauce or condiment. Make homemade pasta sauce using fresh or low-sodium canned tomatoes. Try making fresh salsa by combining tomatoes, garlic, onion and cilantro.
  • Try a homemade version of your favourite prepackaged food. Use a whole grain pizza crust, tortilla or pita and load it with vegetables for a healthier pizza. Make your own macaroni and cheese with whole grain pasta, lower fat cheese and some vegetables.

Add flavour

When you cook at home, you can decrease the amount of salt you use by adding herbs, spices and seasonings. Your taste buds will adjust to less salt in your food.

Instead of using pre-seasoned foods, salt, gravy or sauces, enhance the flavour of your food by adding:

  • citrus
  • flavoured vinegar
  • fresh or dried herbs or spices

Here are a few ideas to get you started:

  • dill: pairs well with fish, potatoes and eggs
  • cinnamon: tastes great with lower fat yogurt and fruits
  • ginger: delicious in stir-fries, soups and with fish
  • lemon juice: great in salad dressings and marinades
  • paprika: good with seafood, vegetables, chicken and eggs
  • rosemary or thyme: delicious with chicken, lamb, beef and pork
  • curry powder or cumin: good with lentils, chicken, soup and stews
  • basil and oregano: tastes great with soup, salads, tomatoes and pasta

For best results, add:

  • dried herbs at the beginning of cooking
  • fresh herbs at or near the end of cooking

Use healthier ingredients

When making meals and snacks, use ingredients that are not highly processed.

Let your taste buds enjoy the true flavour of food. Try:

  • fresh, frozen or canned vegetables and fruits, preferably:
    • canned vegetables with little to no added sodium
  • whole grain foods, preferably:
    • options with little to no added sodium
    • naturally sodium-free grains such as rice, barley or quinoa
  • protein foods, preferably:
    • unsalted nuts and seeds
    • unseasoned meats, poultry and fish
    • lower fat dairy products like cheese and sour cream
    • canned or dried beans, peas and lentils with little to no added sodium
  • healthy fats, preferably:
    • unsaturated vegetable oils

Reproduction is a copy of the version available at: https://food-guide.canada.ca/en/healthy-eating-recommendations/limit-highly-processed-foods/prepare-meals-and-snacks-using-healthy-ingredients/

Limit highly processed foods

by with No Comment Canada's Food Guide

Benefits of limiting highly processed foods

You should limit highly processed foods and drinks because they are not a part of a healthy eating pattern.

Highly processed foods are processed or prepared foods and drinks that add excess sodium, sugars or saturated fat to the diets of Canadians.

Highly processed foods can include:

  • sugary drinks
  • chocolate and candies
  • ice cream and frozen desserts
  • fast foods like French fries and burgers
  • frozen entrées like pasta dishes and pizzas
  • bakery products like muffins, buns and cakes
  • processed meats like sausages and deli meats

Our food environment is changing. Highly processed foods are readily available and people are eating more of them. Eating highly processed foods increases your intake of sodium, sugars or saturated fat. Eating too much sodium, sugars or saturated fat can increase your risk of chronic disease.

Sodium

A higher sodium intake can lead to higher blood pressure, which may lead to heart disease. Sodium is often added to foods to preserve them and for taste. Highly processed foods are the main source of sodium for Canadians.

Sugars

Eating and drinking a lot of foods and drinks with added sugars has been linked to an increased risk of:

  • obesity
  • type 2 diabetes

Having too many sugary drinks has been linked to an increased risk of:

  • cavities in children

Saturated fat

Replacing foods that have mostly saturated fat with foods that have healthy fats can help lower the risk of heart disease.

Processed meats

Processed meats can be high in both sodium and saturated fat. Eating too much has been linked to a higher risk of colorectal cancer (can also be called colon cancer or rectal cancer).

How to limit highly processed foods

If you eat highly processed foods, try to:

  • eat them less often
  • eat them in small amounts
  • replace them with healthier options

You can:

  • replace sugary drinks with water
  • try not to keep highly processed foods at home
  • choose healthier menu options when eating out
  • choose less processed foods, such as:
    • leftover baked chicken instead of deli meats
    • steel-cut oats instead of sweetened instant oats
  • make homemade versions of your favourite highly processed foods:
    • try a healthy muffin recipe to replace store-bought muffins
    • make your own frozen dinners by choosing a healthy recipe and freezing it in meal-sized portions
  • stock your kitchen with healthy snacks. Try quick and easy options like:
    • nuts
    • fruit
    • carrots
    • hard-boiled eggs
  • plan your meals and snacks in advance to include:
    • vegetables and fruit
    • whole grain foods
    • protein foods
  • limit the use of highly processed spreads and dressings in your meals and snacks
  • use the food label when grocery shopping to make informed choices

Some processed foods can be part of a healthy eating pattern

Not all processed foods have added sodium, sugars or saturated fat. Some types of processing, like pasteurization, help create a safe and convenient food supply. Other types of processing can be used to help preserve food and retain nutrients. These techniques include:

  • drying
  • canning
  • freezing

Reproduction is a copy of the version available at: https://food-guide.canada.ca/en/healthy-eating-recommendations/limit-highly-processed-foods/

Choosing foods with healthy fats

by with No Comment Canada's Food Guide

Benefits of choosing foods with healthy fats

Choosing foods that contain mostly healthy fats instead of foods that contain mostly saturated fat can help lower your risk of heart disease. Heart disease is 1 of the leading causes of death in Canada.

The type of fat you eat over time is more important for health than the total amount of fat you eat.

Foods containing healthy fats

These foods contain healthy fats:

  • nuts
  • seeds
  • avocado
  • fatty fish
  • vegetable oils
  • soft margarine

Foods containing saturated fat

These foods contain saturated fat:

  • fatty meats
  • high fat dairy products
  • some highly processed foods
  • some tropical oils such as palm oil and coconut oil

How to choose food with healthy fats

The type of fat you include in your eating pattern matters. Here are some ideas to eat more healthy fats and less saturated fat.

Choose foods with healthy fats

Try different types of fatty fish such as:

  • trout
  • salmon
  • herring
  • mackerel

When preparing foods, use oils with healthy fats, such as:

  • corn
  • olive
  • canola
  • peanut
  • sesame
  • soybean
  • flaxseed
  • safflower
  • sunflower

Include small amounts of nuts as a snack.

Try nut butters such as peanut, almond or walnut.

Try pumpkin or sunflower seeds. Toast them for a snack or add them to salads.

Make your own salad dressing with canola, olive or flaxseed oil. Add balsamic, rice wine or other vinegars. Flavour with lemon juice, dry or Dijon mustard, garlic and herbs.

Limit foods that contain saturated fat

Limit the amount of foods containing saturated fat, such as:

  • cream
  • higher fat meats
  • processed meats
  • canned coconut milk or cream
  • some frozen desserts like ice cream
  • some desserts and bakery products
  • most deep fried foods, like French fries
  • cheeses and foods containing a lot of cheese

When preparing foods, try to limit the amount of saturated oils and fats like:

  • lard
  • ghee
  • butter
  • palm oil
  • coconut oil
  • hard margarine

Choose lean cuts of meat and skinless poultry. Trim off as much of the visible fat as possible. Drain fat from cooked ground meat. Lean or extra lean cuts of meat can include:

  • pork loin
  • chicken breast
  • sirloin roast or steak
  • inside and outside round roast
  • lean ground poultry
  • wild game such as:
    • deer
    • bison
    • moose
    • caribou

Some processed foods are made with ingredients that are high in saturated fat. Use the food labels to compare products. Choose those with little to no added saturated fat.

Healthy fat swaps

Try these swaps to replace saturated fat with healthy fats:

  • On your toast, replace cream cheese with nut butters.
  • For dipping, try making your own hummus or tzatziki to replace spinach or artichoke dip
  • On bread or rolls, replace butter with olive oil flavoured with balsamic vinegar.
  • When you are cooking, replace shortening, lard or hard margarine with oils with healthy fats such as canola, olive and soybean.

Make a healthy choice

What you eat on a regular basis matters for your health.

  • Choose foods that have little to no added sodium, sugars or saturated fat.
  • Compare the nutrition facts table on foods to choose products that are lower in sodium, sugars or saturated fat.

Reproduction is a copy of the version available at:https://food-guide.canada.ca/en/healthy-eating-recommendations/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods/choosing-foods-with-healthy-fats/

Eat protein foods

by with No Comment Canada's Food Guide

Protein foods are good for you

You can eat a variety of protein foods as part of a healthy eating pattern.

Protein foods have important nutrients such as:

  • protein
  • vitamins
  • minerals

Choose protein foods that come from plants more often. Plant-based protein foods can provide more fibre and less saturated fat than other types of protein foods. This can be beneficial for your heart health.

You don’t need to eat large amounts of protein foods to meet your nutritional needs. Try to eat protein foods such as:

  • eggs
  • lean meats and poultry
    • lean cuts of beef, pork and wild game
    • turkey
    • chicken
  • nuts and seeds
    • peanuts
    • almonds
    • cashews
    • nut butters
    • sunflower seeds
  • fish and shellfish
    • trout
    • shrimp
    • salmon
    • scallops
    • sardines
    • mackerel
  • lower fat dairy products
    • milk
    • yogurt
    • lower sodium cheeses
  • beans, peas and lentils
    • brown, green or red or other lentils
    • peas such as chickpeas and split peas
    • dried beans such as black beans and kidney beans
  • fortified soy beverages, tofu, soybeans and other soy products

Choosing and preparing healthy protein foods

There are many different types of protein foods to choose from. Make healthier choices.

Beans, peas and lentils

Choose:

  • dried beans, peas and lentils to soak and cook at home
  • low sodium canned beans, peas and lentils, or rinse and drain them to reduce the amount of sodium

Nuts and seeds

Choose:

  • dry roasted nuts and seeds without added:
    • sugars
    • fat (oils)
    • sodium (salt)
  • peanut butter or other nut butters that list peanuts or nuts as the only ingredient. Choose ones with little to no added:
    • sodium
    • sugars
    • saturated fat

Fish and shellfish

Choose:

  • canned fish with little to no added sodium
  • fresh or frozen fish and shellfish that has not been:
    • breaded
    • battered
    • deep-fried

Lean meats

Choose:

  • skinless poultry
  • lean cuts of meat such as round and loin
  • fresh or frozen meat, and poultry without rich sauces
  • meat prepared with little or no added sodium or saturated fat

Milk and dairy products

Choose:

  • lower fat cheeses
  • unsweetened lower fat yogurt
  • unsweetened lower fat milk

Soy products and fortified soy beverages

Choose:

  • low sodium soy products
  • unsweetened fortified soy beverages

Preparing protein foods

Try healthier ways to prepare your food by:

  • draining off extra fat after cooking
  • trimming the visible fat from meats
  • removing skin from poultry before cooking
  • limiting the amount of sauces, butter or gravy

Try cooking methods that use little or no added saturated fat. These include methods such as:

  • baking
  • grilling
  • roasting
  • poaching

Enhance the flavour by:

  • seasoning with herbs, lemon or salsas
  • using small amounts of oils with healthy fats such as olive and canola

Snack ideas

Protein foods make healthy and delicious snacks. Try these quick and tasty options:

  • nuts and seeds
  • hard-boiled eggs
  • oven roasted chickpeas
  • hummus with fresh veggies
  • peanut butter on celery sticks
  • lower fat yogurt with fresh fruit

How to eat more protein foods that come from plants

Here are some easy ways to eat more protein foods that come from plants:

  • Add soft tofu to a blended soup to make it thicker and creamier.
  • Try a bean salad, lentil and rice pilaf or a bowl of vegetarian chili for lunch.
  • Make your own trail mix by combining your favourite whole grain cereal with a handful of nuts and seeds.
  • Spread hummus on the inside of a whole grain pita and fill with vegetables such as romaine lettuce and shredded carrots.

Each week, plan a couple of meatless meals. As your main course, try using:

  • beans in a burrito
  • tofu in a vegetable stir-fry
  • chickpeas and beans in tacos
  • lentils in a soup, stew or casserole

Reproduction is a copy of the version available at:https://food-guide.canada.ca/en/healthy-eating-recommendations/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods/eat-protein-foods/

Eat whole grain foods

by with No Comment Canada's Food Guide

Whole grain foods are good for you

Whole grain foods have important nutrients such as:

  • fibre
  • vitamins
  • minerals

Whole grain foods are a healthier choice than refined grains because whole grain foods include all parts of the grain. Refined grains have some parts of the grain removed during processing.

Whole grain foods have more fibre than refined grains. Eating foods higher in fibre can help lower your risk of:

  • stroke
  • colon cancer
  • heart disease
  • type 2 diabetes

Choosing and preparing healthy whole grain foods

Enjoy a variety of whole grain foods such as:

  • quinoa
  • whole grain pasta
  • whole grain bread
  • whole oats or oatmeal
  • whole grain brown or wild rice

Some grain foods can have a lot of added sodium, sugars or saturated fat. These include foods like:

  • breads
  • muffins
  • crackers
  • pasta dishes

Make sure your choices are actually whole grain

Whole wheat and multi-grain foods may not be whole grain. Some foods may look like they are whole grain because of their colour, but they may not be.

Read the ingredient list and choose foods that have the word “whole grain” followed by the name of the grain as one of the first ingredients like:

  • whole grain oats
  • whole grain wheat

Whole wheat foods are not whole grain, but can still be a healthy choice as they contain fibre.

Fibre

Use the nutrition facts table to compare the amount of fibre between products. Look at the % daily value to choose those with more fibre.

Preparing whole grain foods

Whole grain foods can be tasty and nutritious without adding highly processed sauces and spreads. Enjoy the true taste of whole grain foods.

Try healthier ways to prepare your whole grain foods by:

  • leaving out or reducing the amount of salt added during preparation
  • limiting the amount of sauce or spreads you add
  • adding vegetables, vegetable oils, spices and herbs to enhance flavours

Snack ideas

Whole grain foods make quick and healthy snacks. There are lots of choices and many ways to enjoy them. Try:

  • whole grain cereals
  • whole grain crackers
  • whole grain baked pita “chips”

How to include whole grain foods

Here are some easy ways to eat more whole grain foods:

  • Try a new whole grain each week:
    • farro
    • freekah
    • amaranth
    • buckwheat
  • Mix different whole grain cereals in your bowl and enjoy with lower fat white milk or unsweetened plant-based beverages.
  • Start your day with a bowl of oatmeal, whole grain cereal or whole grain toast.
  • Keep a variety of whole grain foods in your pantry. Try:
    • oats
    • quinoa
    • brown rice
    • whole grain pasta
    • whole grain bread

To increase the amount of whole grain foods in your recipes, try adding:

  • barley, bulgur and quinoa to soups, salads and stir-fries
  • brown or wild rice to white rice for more fibre and a nutty flavour

reproduction is a copy of the version available at: https://food-guide.canada.ca/en/healthy-eating-recommendations/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods/eat-whole-grain-foods/

Eat vegetables and fruits

by with No Comment Canada's Food Guide

Vegetables and fruits are good for you

Vegetables and fruits are an important part of a healthy eating pattern. Eating a variety of vegetables and fruits may lower your risk of heart disease

Vegetables and fruits have important nutrients such as:

  • fibre
  • vitamins
  • minerals

Include plenty of vegetables and fruits in your meals and snacks. Try making half of your plate vegetables and fruits.

Choose different textures, colours and shapes to fit your taste. From apples to zucchini, choose plenty of vegetables and fruits.

Try a variety of vegetables and fruits such as:

  • pears
  • apples
  • berries
  • broccoli
  • peaches
  • cabbage
  • leafy greens

Fruit juice and fruit juice concentrates are high in sugars. Replace juice with water. Choose whole or cut vegetables and fruits instead of juice.

Choosing and preparing healthy vegetables and fruits

Fresh, frozen or canned vegetables and fruits can all be healthy options.

Frozen and canned vegetables and fruits:

  • take little time to prepare
  • are a healthy and convenient option
  • are just as nutritious as fresh vegetables and fruits

Frozen vegetables and fruits

Choose frozen vegetables and fruits without:

  • added sugars
  • added seasonings
  • breading or rich sauces

You can add frozen vegetables and fruits to soup or chili.

Canned vegetables and fruits

Choose canned vegetables with little to no added sodium.

Drain and rinse canned vegetables to lower the sodium content.

Choose canned fruit with little to no added sugars.

Use the food labels to help you compare canned vegetables and fruits.

The % daily value helps you see if a food has a little or a lot of a nutrient.

Dried fruit

Dried fruit can be a part of healthy eating but it can stick to your teeth and cause cavities. If you choose dried fruit, eat it with meals.

Preparing vegetables

Try healthier cooking methods like:

  • baking
  • roasting
  • steaming
  • stir-frying

Enhance the flavour by adding:

  • olive oil
  • lemon juice
  • flavoured vinegar
  • fresh or dried herbs or spices

Snack ideas

Vegetables and fruits make quick and healthy snacks. There are lots to choose from and many healthy ways to prepare them.

Vegetable snacking tips

Keep cut up fresh vegetables in the fridge for a quick and healthy snack. Try:

  • broccoli
  • cauliflower
  • carrot sticks
  • celery sticks
  • cucumber slices

Fruit snacking tips

Keep a bowl of fresh fruit on the counter as an easy snack to grab.

Add fruit to whole grain cereals or lower fat yogurt. Try:

  • bananas
  • mangoes
  • frozen berries
  • canned peaches packed in water

Freeze seedless grapes on a tray and enjoy them as a snack.

How to eat more vegetables

Here are some easy ways to eat more vegetables:

  • Add canned pumpkin or squash purée to any soup to make it extra rich and creamy.
  • Wash, chop and refrigerate or freeze extra vegetables when preparing meals so you have extra for meals the next day.
  • Use pre-bagged vegetables that can be quickly tossed in a salad, stir-fry or casserole. Try:
    • baby carrots
    • green beans
    • leafy greens
  • Serve raw vegetables with your meals. Try:
    • cucumber
    • cherry or grape tomatoes
    • red, yellow or green peppers
  • Try new recipes that call for different types of leafy greens such as:
    • kale
    • spinach
    • bok choy
    • Swiss chard
    • mixed salad greens

How to eat more fruits

Fruits are a delicious addition to your day. Here are some easy ways to eat more fruit:

  • For dessert, choose:
    • oranges
    • fruit salad, with little to no added sugars
  • Add fresh fruits to salads. Try adding sliced:
    • pears
    • peaches
    • strawberries
  • Add frozen fruits to baking.
  • Wash, cut and refrigerate extra fruit so you can have some on hand for meals and snacks.

reproduction is a copy of the version available at:

Eat vegetables and fruits

Healthy Lifestyle Actions to Reduce and Manage Stress

by with No Comment Healthy Lifestyle

Stress is a normal response to dealing with changes and challenges in daily life. In the short term, stress can help you perform better under pressure, but constant stress can pose problems for your health. Stress causes the release of cortisol, the stress hormone, as well as adrenaline, which influences your blood pressure, heart rate, eating habits, sleep patterns, blood sugar levels, fat metabolism and your ability to fight-off illness. Long term stress can also increase your risk of heart attack or stroke and contribute to depression.

These lifestyle actions can help you reduce or manage the stress in your life.

Adopt a Healthy Lifestyle

  • Eat a healthy diet.
  • Exercise regularly.
  • Reduce caffeine and sugar.
  • Avoid cigarettes, alcohol and other drugs.
  • Get enough sleep.
  • Take a break.
  • Ask for help.
  • Try Deep Breathing – sit tall and comfortably, breath in slowly through your nose and exhale through your mouth while counting to yourself.
  • Reframe problems – pause, regroup and look at the situation from a positive angle. For example, if you are stuck in traffic, enjoy the alone time.

Avoid Stress

  • Avoid people who stress you out.
  • Avoid topics that get you upset or cross.
  • If there are topics you constantly argue over, such as religion or politics, change the topic or remove yourself from the conversation when it arises.
  • Manage your time and plan ahead to avoid the last minute stress and running behind.

Increase Physical Activity

  • Regular physical activity is an important step in reducing your stress and improving your health.
  • Physical activity can help regulate your hormones and offset the negative effects stress can cause on your body.
  • Aim to complete 30 minutes of moderate physical activity per day on most days of the week.
  • Brisk walking is an excellent way to increase your physical activity.

Think Positively

  • Look for the bright side of the situation.
  • Challenges are opportunities for personal growth.
  • Reflect on stressful situations and learn from your experience.

Learn How to Relax and Have Fun

  • Set aside time for yourself each day.
  • Time to relax, rest and take a break from all your responsibilities.
  • Keep your sense of humour!
  • Connect with others. Spend time with people who have a positive impact on your life.
  • Have lunch or go for a walk with a friend.
  • Do something you enjoy every day.
  • Listen to music you enjoy.

Be Willing to Adapt

  • If you can’t change the situation, change your expectations and your response.
  • Be willing to compromise. You may want someone else to change. You will have a better chance of finding a resolution if you are willing to compromise to a middle ground.
  • Look at the big picture. Will it matter in a month? A year? Is it worth getting upset and stressed?
  • Adjust your standards. Perfect may not be possible. Set reasonable standards that can be achieved and learn to live with “good enough”.
  • Learn to forgive. Let go of anger and resentment. Accept an imperfect world.
  • Don’t try to control the uncontrollable. Some things are beyond our control, focus on the things you can change and the way you react to the situation.

Take Charge

  • While you may not be able to change the situation, you are in control of how you respond.
  • Set a schedule, plan ahead so you are prepared for stressful situations and jobs you need to do.
  • Manage your time to fit in what needs to be accomplished.
  • Take charge of your environment, find a space that inspires you or adapt your work space to be positive and encouraging.
  • Be more assertive. Take charge of your life and make decisions.
  • Delegate to others. Have your children or family help out with chores and jobs they are capable of to reduce your workload.
  • Avoid procrastination. Putting things off only increases the stress later on.
  • Find someone to talk to, talking through problems and challenges can alleviate stress associated with the situation.
  • Learn to say “no”. Limit yourself to only what you are comfortable with doing.
  • Limit and prioritize your “to do” list. Sort out the “must do’s” and the “should do’s”. Deal with important jobs right away and delay or drop unnecessary tasks.

Identify the Cause of your Stress

  • Look closely at your habits, attitudes and excuses.
  • Start a stress journal. Ask yourself:
    • What causes you to feel stressed?
    • How do you feel physically and emotionally?
    • How do you respond to stress?
    • What do you do to feel better?
    • How do you cope with your stress?

reproduction is a copy of the version available at: https://www.healthlinkbc.ca/physical-activity/reduce-manage-stress

Make it a habit to eat vegetables, fruits, whole grains and protein foods

by with No Comment Canada's Food Guide

Healthy eating is a habit. Eat vegetables and fruits, whole grain foods and protein foods often to develop a healthy eating pattern and maintain your health.

Benefits of healthy eating patterns

Making healthy food choices can help you develop a healthy eating pattern. A healthy eating pattern helps you improve your overall health.

The term eating pattern refers to what you eat and drink on a regular basis. In a healthy eating pattern, all the foods and drinks work together to:

  • help you feel good
  • maintain your health
  • meet your nutritional needs

Many of the well-studied healthy eating patterns include mostly plant-based foods.

Plant-based foods can include:

  • vegetables and fruits
  • whole grain foods
  • plant-based protein foods

Eating plant-based foods regularly can mean eating more fibre and less saturated fat. This can have a positive effect on health, including a lowered risk of:

  • cancer
  • heart disease
  • type 2 diabetes

Most healthy eating patterns include little to no highly processed foods.

How to follow a healthy eating pattern

You can develop a healthy eating pattern by regularly eating:

  • whole grain foods such as:
    • quinoa
    • wild rice
    • whole grain pasta
  • vegetables and fruits such as:
    • apples
    • carrots
    • broccoli
  • protein foods such as:
    • legumes
    • lean meats
    • lower fat yogurt

The best healthy eating patterns include foods that reflect your food choices related to:

  • taste
  • culture
  • budget
  • lifestyle

Make a healthy choice

What you eat on a regular basis matters for your health.

  • Choose foods that have little to no added sodium, sugars or saturated fat.
  • Compare the nutrition facts table on foods to choose products that are lower in sodium, sugars or saturated fat.

reproduction is a copy of the version available at:

https://food-guide.canada.ca/en/healthy-eating-recommendations/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods/

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