22 Ways to Feel Good Inside

Want to feel great? Then think about what goes into your body. Fast food can slow you down. Eat well and you'll be stronger, have improved concentration and more stamina. Your hair, skin, teeth and nails will show the results – and you’ll feel better, both mentally and physically.

Here are a few simple tips for feeling good:

Keep your balance. Experts say you need many different nutrients to promote good health. Try to eat a variety of foods most days. Include fruits, vegetables, nuts, legumes (such as dried peas, beans and lentils), whole grain cereals, lean meat, skinless chicken and lower fat dairy and alternatives.
Get the day off to a good start. In the morning, build a breakfast around healthy, energizing foods like fruit, low sugar cereals, hot oatmeal, rice, whole grain breads, bagels, English muffins, smoothies or yogurt. See the tip sheet Breakfast Does Every Body Good.
Say NO to supersizing. Have you noticed portions seem bigger today than they were when you were a kid? It’s not your imagination, and few of us need all that food or all of the extra calories, fat and sugar that come with the large, biggie or supersized meals.
Keep it interesting. Food doesn't have to be boring. Try something different like wraps and rice cakes, tortillas, crisp breads and chapattis, naan and corn cakes as alternatives to bread. Be adventurous with other food groups too. Try a new vegetable or fruit, or add beans to a casserole instead of meat.
Be lean with meat. Choose lean meats, fish and skinless chicken more often. Limit sausages and processed meats, as they tend to be higher in fat and salt.
Not mad about meat? How about trying some of the protein-power alternatives like lentils, tofu, dried peas, eggs, or lower fat cheese. Chickpeas, baked beans and kidney beans are good choices too. They give fibre as well as protein.
Choose low fat milk products. Make lower fat milks, yogurts and cheeses your choice. Or consider the non-dairy alternatives such as calcium fortified soy milk. Salmon with bones, almonds, baked beans and broccoli are also good sources of calcium.
Get out of food ruts. Avoid ordering the same foods when eating out, or only eating your favourite foods. Try something new!
What have you got for lunch? A healthy lunch should include fruit, vegetables, meat or alternatives, milk or alternatives, whole grains and water. If you’re still hungry and need a snack, go for low-fat, high-fibre or otherwise healthy alternative like pretzels, granola bars, a baked potato or tortilla chips.
Think twice about take out. There are lots of healthy take out options to choose from. Try sushi, pita wraps, baked potatoes, souvlaki, kebabs, vegetable or seafood pizzas. There is also tabouli, falafels, steamed rice with vegetables, rotisserie chicken or grilled fish. Healthy desserts include fruit salad or a fruit smoothie. You can have dessert. Order a fruit salad or smoothie.
Listen to your stomach. Eat until you've had enough, not till you're full. Your stomach will let you know the difference. Eating more slowly will give your stomach time to send the “full” message to your brain before you overload!
Avoid comfort eating. Notice if you're eating simply because you're bored, sad or lonely. These can become poor eating habits later in life.
Cut out TV dinners. Reduce distractions and avoid eating in front of the television or computer screen.
Feed your growth spurts. There's a good reason why you may feel hungry all the time. It's probably a growth spurt so keep up your intake of vitamins, minerals and calories with healthy, fresh food.
Go for healthy snacks. Snacks between meals are okay but keep them healthy. Grab a piece of fruit, a cob of corn or lower fat yogurt; try tuna salad, nuts and dried fruit, sandwiches or lower fat cheese.
Be colourful. When you eat vegetables and fruit, look for a variety of colours including yellow, orange, green, purple and red. You can find these colours in foods such as peppers, berries, eggplant, sweet potato, tomatoes, plums, berries, mangoes and melons.
Go for whole fruits. You’re better off choosing a piece of fruit over a serving of fruit juice. Juices do contain energy and vitamins, but whole fruits have fibre that helps to fill you up.
Hydrate with water. Drink water as your first option before reaching for juices. Avoid or limit soft drinks or energy drinks.
Keep a water bottle. Carry a water bottle with you every day and refill it often.
Stay focused. Improving your eating habits for a day or even a week isn't too hard. The trick is keeping it up. It helps to involve family and friends in your plans to eat healthy – especially the people preparing your meals.
Go easy on supplements. If you eat a wide variety of foods, you won't need vitamin supplements or body building powders.
Get help if you need it. If you need help or have any questions about making changes to your food habits, talk to Dietitian Services @ Healthlink BC .

This information was adapted from the “Go for your life” campaign with kind permission by the Victorian Government, Melbourne, Australia.

Links:

Eating Well With Canada's Food Guide

Translated Versions of Canada's Food Guide