What is Healthy Eating?

Eating healthy includes a variety of great tasting foods from each of the four food groups from Eating Well With Canada's Food Guide. We should all (adults) aim for 7-10 servings of vegetables and fruit, 6-8 servings of grain products (at least half being whole grain), 2-3 servings of milk and alternatives, and 2-3 servings of meat and alternatives. Children and teenagers will need different numbers of servings. See Eating Well With Canada's Food Guide for more information.

The BC Nutrition Survey found that British Columbians do not eat enough from each of the 4 food groups – and that more than 50% of adults in BC are overweight or obese. Overweight and obesity in adults has increased from 44% to 55% in just 10 years – and there is a correlation!

Many of us eat too many foods that are high in fat, sugar and calories and low in nutrients.  We should be choosing more:

• whole grain and enriched grain products;
• dark green and orange vegetables and fruits;
• lower fat milk products; and alternatives
• leaner meats, poultry and fish as well as dried peas, beans and lentils.

Every day we all make choices – and every day we can make healthy choices. Schools, workplaces and communities can support healthy eating by making healthy choices the easy choices. Healthy choices include:

• Foods from the vegetables and fruit and grain products.
• Choose to bake, broil or microwave meat, poultry or fish to keep fat content low.
• Include dried peas, beans and lentils in soups, casseroles or salads more often.
• Choose vegetables and fruit for snacks instead of fried foods and high fat bakery items.
• Water is a refreshing, calorie-free way to quench your thirst. Keep a jug in the fridge so it’s always handy.

Vegetables and fruit - a cornerstone of healthy eating

Eating a wide variety of vegetables and fruit has been shown in over 4,500 studies to reduce the risk of cancer, heart disease, stroke and diabetes. In addition, people who eat at least 7-10 servings of vegetables and fruit a day are less likely to have weight problems, hypertension, high cholesterol levels or intestinal problems. In other words, eating vegetables and fruit is an easy, safe way to improve your health and reduce your risk of chronic disease.

What makes vegetables fruit so special?   

• They’re naturally low in fat and calories (except for avocado and coconut), but high in nutrients. Eating vegetables and fruit in place of other higher calorie foods can help you achieve and maintain a healthy body weight.
• Vitamins!  This food group is the major source of the water soluble vitamins such as vitamin C , beta carotene and folate (the naturally occurring form of folic acid). They have been shown to reduce the risk of some types of cancer, heart disease, stroke and cataracts.
  
• Potassium!   Studies have linked this mineral to lower blood pressure.
  
• Fibre!   Fibre helps prevent bowel disorders such as constipation, diverticulosis and hemorrhoids. Some studies have linked fiber to a reduced risk of bowel cancer.  
  
• Disease prevention!  Vegetables and fruit contain over 4,000 identified phytochemicals – naturally occurring compounds that help prevent disease in different ways. Some are linked to reduced risk of cancer, heart disease or stroke while others are involved in preventing eye disease or slowing the aging process.
  
• Colour!  In general, the darker the color of a vegetable or fruit, the higher its nutrient value. Enjoy fruits and vegetables of all colors and tastes to get the maximum health benefit.

The BC Nutrition survey found that 45-60% of BC adults, and 75-80% of women aged 19-49, do not eat at least 5 servings of fruits and vegetables a day. Challenge yourself to add more vegetables and fruit to your day.  You can do it!

Fruits and vegetables high in Potassium:
Bananas, Broccoli, Kiwi fruit, Melons, Potatoes, Rutabaga, Tomatoes, Winter squash

Fruits and vegetables high in vitamin C:
Broccoli, Brussels sprouts, Cantaloupe, Kiwi Fruit, Oranges, Papaya, Peppers, Strawberries 

Fruits and vegetables high in beta carotene:
Apricots, Cantaloupe, Carrots, Mangoes, Pumpkin, Sweet potatoes, Winter squash

Fruits and vegetables high in Fibre:
Berries, Broccoli, Brussels Sprouts, Kiwi fruit, Mangoes , Papaya, Pears, Peas, Prunes , Pumpkin

Fruits and vegetables high in Folates:
Beets, Broccoli,  Brussels sprouts, Cantaloupe, Cauliflower, Oranges, Peas, Romaine Lettuce, Spinach

Links:

Eating Well With Canada's Food Guide

Translated Versions of Canada's Food Guide

Dietitian Services @ Healthlink BC