Viva Vitality: Small changes can lead to big improvements

By Pat MacIntosh on January 10, 2020.

Where does healthy eating fit into your New Year’s resolution? Did you know that having a poor diet is the leading risk factor for death in the world ahead of tobacco use or low physical activity! Make healthy eating one of your goals this year to lower your risk.

What does a healthy diet look like? Check off all the healthy habits you are already working on.

1. Drink water for thirst. Drinking sugary drinks such as pop, sports drinks, energy drinks, fruit drinks, sweetened coffee drinks and iced teas increases the risk of obesity and chronic disease. Sugary drinks can also cause cavities. To make water your drink of choice, carry a reusable water bottle when you are out and choose water when eating out or for activity. Add flavour to your water with fruit and herbs. Try lemon slices, crushed berries or mint.

2. Eat plenty of vegetables and fruits. Make half of your plate vegetables and fruits to help lower your risk of heart disease and cancer. They can be fresh, frozen or canned, raw or cooked. If you choose dried fruit, eat it with meals as it can stick to your teeth. Choose vegetables and fruits with little to no added sugar or salt. See Canada.ca/FoodGuide for some ways to eat more vegetables and fruits.

3. Eat whole grains. Whole grains have fibre that can help lower your risk of stroke, cancer, heart disease and Type 2 diabetes. Examples of whole grains are quinoa, whole grain pasta and bread, whole oats or oatmeal, pot barley, and cornmeal.

4. Eat protein foods. Choose plant-based protein foods more often. These foods can have more fibre and less saturated fats than other proteins which can help your heart. Plant-based proteins include nuts and seeds, nut butters, beans (like kidney or black beans), peas (like chickpeas and split peas) and lentils. Plant-based proteins also include fortified soy beverages and soy products. Other healthy proteins include lean meats and poultry, eggs, fish and shellfish, and lower fat milk and other dairy products.

5. Choose foods with healthy fats. Choose foods such as nuts and seeds, avocado, fatty fish, vegetable oils and soft margarines to lower your risk of heart disease. Limit foods such as cream and cheese, high fat and processed meats, coconut milk or oil, and some dessert and bakery products. These foods are higher in saturated fats and can increase your risk of heart disease; a leading cause of death in Canada. Choose lean cuts of meat and trim off visible fat or poultry skin. Drain fat from cooked ground meat.

6. Limit highly processed foods. Foods such as sugary drinks, bakery products, processed meats such as sausages and deli meats, and fast foods like French fries and burgers are higher in saturated fats, salt, and sugar. Eat these foods less often and in smaller amounts. Replace them with healthier options where possible.

Develop a healthy eating pattern overall. Making small changes can add up to big improvements in your health. Maybe decide to cook at least four suppers per week at home. Or make it a rule to turn off the TV or phone and eat meals at the table with others. Or maybe just try switching your white bread and pasta for whole grain.

Enjoy your food and how great healthy eating can make you feel! Wishing you a new year of health!

Pat MacIntosh is a Registered Dietitian with Nutrition Services, Alberta Health Services, and can be reached via email, pat.macintosh@ahs.ca